Food as Medicine: How to Improve Health through the Right Diet

Eating the right food can prevent disease or slow down the effects of a disease we already have. Learn how to read labels and shop wisely for whole foods. Show notes and resources: https://bit.ly/3N2HpkP

What does research have to say about processed vs whole foods, and how do you make the best choices?
Diet may be destiny when it comes to our health. If we switch from eating the Standard American Diet to one that is higher in whole plant foods, such as fruits and vegetables, we may lower our risk of developing certain diseases.

How Can the Right Foods Affect Health?
Realistic changes of diet and lifestyle may prevent most heart disease, stroke, diabetes, colon cancer, and smoking-related cancers. Food may not exactly be medicine, but eating the right food is one of the best ways to prevent disease or slow down the effects of a disease we already have. We talk about 

In this Episode:

• 04:06 – Celebrating a Supercentarian and the Research to Learn from their Lifestyles
• 07:48 – Recipe of the Week: Copycat Samoa Girl Scout Cookies
• 09:38 – Improving Our Chances of Long Life by Choosing the Right Foods
• 35:11 – Will Our Planet Someday be Engulfed by the Sun?
• 39:38 – Outro

Transcript

Food-as-Medicine-How-to-Improve-Health-Through-the-Right-Diet

This podcast does not provide medical or legal advice. Please listen to the complete disclosure at the end of the recording. Hello and welcome to Everyone Dies, the podcast where we talk about serious illness, dying, death, and bereavement.

I'm Marianne Matzo, a nurse practitioner, and I use my experience from working as a nurse for 46 years to help answer your questions about what happens at the end of life. And I'm Charlie Navarette, an actor in New York City, and here to offer an every-person viewpoint to our podcast. We are both here because we believe that the more you know, the better prepared you are to make difficult decisions in a crisis.

Welcome to this week's show. Please relax, get yourself a fruit smoothie, put your feet up, and thank you for spending the next hour with Charlie and me as we talk about a different way to think about the food that we eat. Like the BBC, we see our shows offering entertainment, enlightenment, and education, and divide that into three halves to address each of these goals.

Our main topic is in the second half, so feel free to fast forward to that chatter-free zone. In the first half, Charlie continues his series reporting about super centurion obituaries, and this week he'll be talking about Louise Levy, who lived from 1910 to 1923. She died at age 112 after breaking a hip two months prior to her death after surgery rehabilitation that had her moving with a walker, but then she developed an infection that weakened her.

In the second half, I'm going to talk about food as medicine, and in the third half, Charlie reports about the death of a star. So Charlie, how are you? Um, I'm okay. Yes, I'm okay.

Just okay. Yeah, actually the weather here in New York has actually been nice. It hasn't been crazy.

Very comfortable. A lot of tourists over Labor Day. A lot of tourists.

Well, but that's what makes your economy sing. Yeah, I don't know. Maybe they can find a different tune.

Yeah, it's just a lot of folks here. And interestingly, they're just showing up more and more in places that are not, you know, people say New York and think of, for example, Times Square. But there are other quieter, somewhat quieter sections of New York.

And I don't know, people have discovered those sections as well. So, yeah, yeah, there we are. That's my hard luck story, which really it's caca.

There's nothing. How about with you? What's going on there? Um, not much. We watched, have you seen the series Chaos? K-A-O-S.

No, my sister told me about it. She saw it over at a friend's house. It's really good.

Yeah, she liked it a lot. Yeah. Jeff Goldblum and a variety of different people as the different gods.

And a lot about death and getting to the other side and intrigue. It's just, it was good. I liked it.

I thought it was five in the series, five shows in the series. And then the sixth popped up and it was like, oh, and then they said, no, there's six. And that wasn't right.

There were seven. So that was, that was our Sunday because once we got that entrenched, it was like, okay, might as well sit here. Right.

Yeah. Well, in our first half, Louise attended but did not graduate from Hunter College. In 1939, she married Seymour Levy, who sold housewares for a company founded by his father.

He later took over the company and Mrs. Levy became his office manager when he moved the business into their house in Larchmont, New York. She continued to work into her 90s for the man who acquired the company after her husband died in 1991. At her death, she was known as the oldest living person in New York State, according to Long Bequest, which maintains a database of supercentarians, people who have lived into a 12th decade.

Mrs. Levy was one of more than 700 people, all 95 or older, recruited since 1998 to participate in a study by the Institute for Aging Research at the Albert Einstein School of Medicine in the Bronx to learn the genetic reasons for their unusually long healthy lives. It's not luck, said Dr. Nir Bazile, an endocrinologist who directs the Institute. They exceeded luck.

The biggest answer is genetics. Using the blood and plasma of the test group, all Ashkenazi Jews, a comparatively homogenous population whose genetic variations are easier to spot, the Institute's Longevity Genes Project has discovered gene mutations that are believed to be responsible for slowing the impact of aging on people like Mrs. Levy and protecting them against high cholesterol, heart disease, diabetes, and Alzheimer's disease. The most striking thing about them is they had a contradiction of morbidity, Dr. Bazile said.

They are sick as a group for very little time at the end of their lives. He added, did they do what we know we should do, exercise, diet, and sleep, and have social connectivity? The answer is mostly no. 60% were smoking, less than 50% did much household activity or biking, 50% were overweight or obese, less than 3% were vegetarians.

So they weren't that special in that sense. The goal of the research is the development of drugs that would imitate what the centenarian genes do to protect their health. Mrs. Levy did not have heart disease, diabetes, or Alzheimer's but was treated for breast cancer and smoked cigarettes for decades until 1965 when the U.S. Surgeon General put health warnings on cigarette packs.

Even as her hearing, eyesight, and mobility diminished in recent years, she stayed active with tai chi and stretching classes, playing bridge, and knitting sweaters for hospitalized babies. She began losing her short-term memory only in the last six months. Mrs. Levy believed that her low cholesterol diet, positive attitude, and daily glass of red wine contributed to her extended good health.

Everybody says good genes, she told the Canadian newspaper at the National Post in 2012, but I don't think it's good genes. She may have been onto something. There is more than one way to get to 100, Dr. Barzilli said, but some of them are genes that are related to cholesterol.

Unrelated to high cholesterol is this week's recipe for copycat Samoa Girl Scout cookies, and while I'm no Girl Scout, I do love Girl Scout cookies. We all have a favorite Girl Scout cookie, and so we all know that it can be a long and sad wait for cookie season to whirl around if you didn't stock up enough boxes of your beloved flavor while you had the chance. It's happened to the best of us, but never fear.

If you didn't catch the girls in green vests in front of the grocery store this year, you can always make your own. If Samoas happen to be your favorite, and how could they not be? What with the salty cookie crunch, chewy caramel, the sweet bite of chocolate and coconut, good. We've got you covered with a no-bake option that will satisfy the cookie craving in just 20 minutes.

Leave the Girl Scouts at home when you go to your next funeral lunch, but take these cookies, and please go to our webpage for this week's recipe for copycat Samoa Girl Scout cookies and additional resources for this program. Everyone Dyes is offered at no cost, but is not free to produce. Please contribute what you can.

Your tax-deductible gift will go directly to supporting our non-profit journalism so that we can remain accessible to everyone. You can also donate at www.everyonedyes.org. That's every, the number one, dies.org, or at our site on Patreon, www.patreon.com, and search for Everyone Dyes. Marianne? Thanks, Charlie.

You might think that how you're going to die is already decided. My dad used to say that when your number is up, your number is up, so that he didn't have to worry about how much he smoked or watched his diet. He died at age 53, and the more I learned as a nurse, the less I thought his view was correct.

For most of our leading causes of death, the science indicates that our genes account for only 10 to 20 percent of the risk at most. Indeed, when people move from low-risk to high-risk countries, their disease rates almost always change to those of the new environment. New diet, new diseases.

The reverse is also true. If we switch from eating the standard American diet to one that is higher in whole plant foods, such as fruits and vegetables, we may lower our risk. Many research studies indicate that the realistic modifications of diet and lifestyle can prevent most coronary artery disease, stroke, diabetes, colon cancer, and smoking-related cancers.

Unprocessed or minimally processed foods are whole foods in which the vitamins and nutrients are still in them. The food is in its natural or nearly natural state. These foods may be minimally altered by removing the inedible parts, drying, crushing, roasting, boiling, freezing, or pasteurization to make them more suitable to store and safe to consume.

Unprocessed or minimally processed foods would include carrots, apples, raw chicken, melon, and raw unsalted nuts. Processing changes a food from its natural state. Processed foods are made by adding salt, oil, sugar, and other substances.

Examples include canned fish or canned vegetables, fruits and syrup, and freshly made breads. Most processed foods have two or three ingredients, so the more ingredients on the label, the more processed the food is. Some foods are highly processed or what are called ultra-processed.

They most likely have many added ingredients such as sugar, salt, fat, artificial colors, and preservatives. Ultra-processed foods are high in added sugars and salt, low in dietary fiber, and are made mostly from substances extracted from foods such as fats, starches, added sugars, and hydrogenated fats. They may also contain chemical additives like artificial colors and flavors or stabilizers.

Examples of these foods are frozen meals, soft drinks, hot dogs, and cold cuts, fast food, packaged cookies, cakes, and salty snacks. A study by Follett and colleagues to measure the potential associations between eating of ultra-processed foods and the risk of cancer documented a statistically significant 10% increase in the proportion of ultra-processed foods in the diet was associated with a significant increase of greater than 10% risk of cancer, with the most significant being breast cancer. So whenever possible, try to avoid or limit ultra-processed foods.

So here's some examples to help you quickly determine if a food is minimally processed, processed, or ultra-processed. So minimally processed would be corn, processed would be canned corn, and ultra-processed would be corn chips. See the difference? It may seem like information for eating healthy changes and it does to some extent based on research findings as studies change what the science knows.

This is expected. The New York Times recently published the top nutritional recommendations from this year and they include one, the Mediterranean diet is still the golden child according to nutrition experts. Decades of research have linked it to various health benefits including reduced risk of cardiovascular disease, type 2 diabetes, cognitive decline, and certain types of cancer.

And best of all, it's not a diet in the everyday sense. There's no counting calories or cutting out foods. Second is a glass of wine a day will not keep the doctor away.

A few decades ago, it was commonly understood that a glass or two of red wine was good for your heart. It was an appealing idea and it was backed by research at the time. But the science has since changed and experts say that the latest evidence suggests that the risk of drinking alcohol including red wine outweigh any potential benefits.

Next are avocados are the new apple. Avocados are a nutritional powerhouse. They're rich in heart-healthy fats and fiber as well as vitamin E which is essential for healthy skin and potassium helping to maintain and manage blood pressure.

Next is salt is not your friend. Most people in the United States consume far more sodium than is recommended and keeping an eye on your consumption aiming for no more than 2300 milligrams per day is worthwhile especially if you have high blood pressure or you're worried about heart disease. The evidence against ultra-processed food is mounting.

Consuming too many ultra-processed foods like sugary sodas, processed meats, salty snacks, and frozen meals can increase the risk of health conditions like heart disease, type 2 diabetes, obesity, and certain gastrointestinal diseases. We also know that we don't eat only for the sake of nutrition. Should we just remove the emotion from food and think of it as fuel to keep our bodies going? It really doesn't work for most of us.

We have an emotional and nurturing connection to food beyond energy for our brain and bodies. A healthy relationship with food revolves around flexibility and balance. We can give ourselves permission to eat all kinds of foods while still feeling like we're in control.

The first step toward a healthier relationship with emotional eating is mindfulness. Instead of either restricting or reaching for the food without thinking, become aware of what purpose the food is serving and what need it's meeting for you. Are you using food to cope with boredom or stress or are we choosing to be part of a family custom or celebrate an occasion with a slice of birthday cake? Mindful eating helps you decide how far you want to be dedicated to only eating the most nutrient-dense foods at the risk of missing out on moments that involve food for pleasure, socialization, and connection.

We can participate with moderation and still strive to make good choices. So how do you go about doing this? Well part of it really starts with shopping, going to the grocery store. So here's some tips to help you.

One thing to help you with your shopping is to do most of your shopping on the outer aisles of the grocery store. This is where the whole foods can be found. Only go down the other aisles for the specific items you need so you won't be tempted to buy canned or overly processed food.

Don't shop when you're hungry. When we shop for food while hungry we are more likely to make unhealthy choices and give in to cravings. Be sure to eat a healthy snack before heading to the store to help curb your hunger and avoid impulse purchases.

Don't hesitate to stock up on frozen fruits and vegetables. Produce starts to lose its nutritional value as soon as it's harvested. Frozen fruits and vegetables are often more nutrient-packed than fresh fruits and vegetables because they're frozen soon after harvesting.

Frozen foods and vegetables are great staple to have for weekday breakfast and for your dinner prep. Now I know that we've all been told to read the nutrition labels but let me give you some suggestions of what you're looking for. When shopping for packaged food be sure to read the labels carefully.

Nutrition fact labels are incredibly important to look at while grocery shopping. Determine whether something is cart worthy with these tips. The shorter the ingredient list the better.

When reading the ingredients on a label if there are more than a handful of ingredients try to avoid that item. Fresh fruits and vegetables don't have labels at all which means that they're whole food. Avoid ingredients that you don't recognize.

If the ingredients listed sound more like something from a chemistry lab consider not buying it. It's also a best practice to avoid foods with trans fat added sugars and a high sodium content and the definition of a high sodium content is 20% or more of the daily value. Know the five to one rule.

This is for every five grams of carbohydrate listed there should be at least one gram of fiber meaning if the carbohydrate count is 25 grams you'd want to see a fiber content of five grams or higher to identify it as a whole grain food. Look for the word whole in the ingredients list. If the first item in the ingredient list states whole the product will likely be a whole grain.

Whole grains are great source of fiber, vitamins, and minerals. Look for items like brown rice, whole wheat bread, and oats. Avoid refined foods like white bread, pasta, and rice which are low in nutrients and can cause blood sugar spikes.

Whole Food Earth offers some tips to make not choosing ultra processed foods easier. Number one is make a shopping list. Look through your pantry and fridge to see what you still have there.

Write down all the ingredients and packaged food on a grocery list and focus on the things you really need. Take the list with you when you go to the supermarket. Now that might seem like well of course if I made a list I'm going to take it with you but I can't tell you how many times people in my household forget their list.

This way you'll focus on the necessary product and you're not going to get tempted by aggressive advertisements for snacks, processed foods, and ready meals in the aisles. Two, replace refined food with whole foods. Forget about pre-made foods, ready meals, white bread, supermarket cakes, and chips that are ultra processed and contain chemicals and additives that are harmful to your body.

Instead replace with whole foods like beans, healthy oils, nuts, seeds, and whole grains. Three is cook more often and get creative. Cooking at home isn't really that complicated when you have your pantry stocked with the right products.

Get some herbs and spices to make your meals full of flavor. You can easily find quick recipes that will only take you 30 minutes to prepare. There are so many combinations of ingredients and flavor that you can enjoy something new every day.

Four, fill up your pantry with healthy snacks. Healthy snacks include unprocessed healthy whole foods like nuts, seed, dry foods, and lightly processed natural foods. Healthy snacks do not contain sugar, excess salt, and fats.

Instead they offer you nutrients such as what nature made them for. They contain minerals and vitamins and good calories that help you stay healthy and full of energy. Five, eat more fruits and vegetables.

We just don't eat enough vegetables and fruit in our modern diets. Veggies and fruits are the best, purest, unprocessed food that you could eat. They are packed with vitamins and minerals to keep you in your immune system healthy.

The current research indicates that the most effective combination of fruits and vegetables are two servings of fruit plus three servings of vegetables per day for a total of five servings daily. Now there's a link in the resource section for how to determine how much to eat for fruit or vegetable serving. I also found an app called Plant Power that helps you track your daily fruit and vegetables.

Its icon is a green apple and you're going to search fiber tracker plant power. It's simple to use and free and helps you stay on track when eating a variety of fruits and vegetables is not in your daily routine. And I have it on my phone because I tend to forget to eat five fruits and vegetables a day.

I know that sounds strange but I really do. And so having that on my phone I can keep track that I'm doing what I'm supposed to. Six, drink more water.

Water is the best drink you can have. It makes you feel better and fuller. It has some cleansing properties and removes toxins from your body.

Drinking more water can also help with digestion. And seven, change your eating routine. Try to plan regular hours for breakfast, lunch, and dinner and stick to it.

When you eat a balanced healthy whole food meal your body will feel satisfied for longer and you won't crave snacks before the next meal. In conclusion there's clearly something about ultra-processed foods that make people eat more of them without necessarily wanting to or realizing they're doing it. The ad that says you can't eat just one is true and the negative effects of ultra-processed foods are quite clear even though the reasons for the effects are not yet known.

So until we find out why these foods are so addictive it's best to eat ultra-processed foods in as small amounts as possible. And that might mean that you buy the smallest bag of whatever it is as possible. Get the snack size not the family size because if you've got the family size there chances are once you start eating them you're going to finish the bag.

There are nine disease-fighting foods that you should eat every week. The biggest impact comes when you eat plenty of health-boosting foods so the nutrients can interact with one another to fight disease. The reasons why these foods are important are available in the resource list but the foods to include every week are salmon, lentils, spinach, and other leafy greens, black or green tea, oats, blueberries, pumpkin seeds, eggs, and winter squash.

You know foods may not exactly be medicine but eating the right food is one of the best ways to prevent disease or slow down the effects of the diseases that we already have. And so if you want to go on the slow road to death changing what you eat is a good place to start. Charles, any thoughts, questions? Okay, mindfulness.

Because you know you and I have been friends for a long time and you know over the years you've pointed out I mean just what you're saying about you know watching what you eat, you know healthy natural food as opposed to processed food. But this whole notion of mindfulness, I don't know how do you get the average Joe to stop and think yeah well actually even just simple what you just said instead of the family-sized pack of potato chips let me get this little small pack of chips. I mean how do, I don't know it's in my mindset now but how do you get people at large to stop and think about that and make smarter choices not to look and again I'm never going to eliminate potato chips, maybe I will one day but I like potato chips but I am careful not to get a big bag and I will get you know those little small portion bags on occasion but how do you get people to be mindful of that, to think about that and not just go you know in the grocery store, they see something, they want it or as you said you know don't go shopping while you're hungry.

I mean how do you get people just to think about that and not just eat and buy on impulse? I think that knowledge is power and that if people like us you know raise these issues maybe maybe something will click for somebody. I know like you know like you see this you know the school size, the lunchbox size of cookies or crackers or whatever. I like to buy those because I'll get one package of those and go to wherever it is I'm going to have my snack and I'm too lazy to go up and go get another one but if I have a huge package of cookies and I just take the whole package with me then it's kind of all over.

Yes yes I know exactly what you mean yes. Because I know I mean I know myself at this point is I know myself so I try to not put myself in the position where I'm going to do something that's going to upset my tummy. Not that I don't do it but or if when I do it I say why did I just do that and then the question is why did I just do that you know and that's the other part of mindfulness is to say you know what need are you feeling in that moment but we said in in the first show in this series is that we have this aversion to thinking about or talking about death well then let's put it off for as long as possible and do some of the things that we know are healthier choices.

Oh you know oh shoot absolutely yeah yeah there's aversion against death but we eat ourselves to death yeah wow yes yeah and again a lot of times it is from what I've seen it's just you know about convenience you know people just don't want to take the time but the other thing too I mean there are you know and I can't believe in America so many people go to bed hungry especially children it's not that you know this is America it's not that there isn't enough food for everyone but it's just the word just doesn't get out there and people especially you know the poor or the working poor I know I know here in in New York and this is true across America you know in in poorer sections of you know of the city you know it is the you know processed food that flies off the shelf it's it's less it's less expensive exactly it's less expensive you know two bags for one yeah and nobody's giving two pieces of fruit for the price of one exactly and and here there was some article I don't know a while ago what you just said of you know but it gives you know two pieces of fruit for one um not to contradict you but that does happen but again in the poorer neighborhoods those two pieces of fruit for one you know it's it's fruit that's old it doesn't quote look good um and you know you know appearance you know is is everything for a lot of people so you know the argument is made oh you can still get fruit in you know in poor neighborhoods yeah but it looks like crap it's been sitting around for a while um yeah it's just it's just not in the in the you know in the uh foreground there's a the concept of food is medicine has uh there's some non-profits that are giving coupons for fruits and vegetables for people who have diabetes or heart disease to help them afford to eat better and uh that's it's still a small program you know we still have better reimbursement to buy drugs to treat diabetes than we have reimbursement to have a healthier diet to treat diabetes yeah and actually there there's a a bigger and bigger push for just that about you know just getting the word out to people especially in less affluent neighborhoods but it's it's it's just it's still a small amount of people will actually do that um you know new york is very good about getting the word out but you know people worry about you know where's the next you know that you know when the next paycheck comes that you know there's not going to be some emergency and suddenly you have to make a repair in your home which can just unbalance people it's uh yeah oh you know the other thing when you mentioned about whole foods um what am i trying to ask here if um with you know you know foods that are you know less chemical induced and all that sort of stuff is there a limit what am i asking here so if if if some if some i don't know grocery store says yes this is our whole food section but for example it's a loaf of bread that's not the same as traditional white bread it's labeled as whole food but let's say the chemical content is 50 percent is there some federal regulation that says you know what uh whole food means you cannot have more than you know 20 of chemicals or are food manufacturers able to just say oh yes this is whole food regardless of the amount of chemicals in there do you see what i'm asking yeah i do i don't know i don't know what the law says about that but you we can all read the ingredients and like i said you're looking for the fewer number of ingredients and the names of things you can recognize if there has a long list of things that you say i don't even know what this is then it's not a whole food makes sense okay so in our third half astronomers have witnessed a dying star swallowing an entire planet we're not talking about some hollywood actor who has seen better days margaret osborne for smithsonian magazine states for decades scientists have only been able to witness the before and after a such planetary engulfment m.i.t. astrophysicist kishale d was among the first to see a planet gobbled up by a star astronomers believe the planet was a gas giant about the size of jupiter engulfed by a sun-like star about 12 000 light years from earth that had been puffing up for eons this is called planetary engulfment meanwhile dr d had been looking for something completely different merging stars called red novas which occurs as a star snatches matter from another imagine snatching the last nacho off a plate and dipping it in the last bit of salsa it was in those observations that the doctor stumbled across an unusual burst of light the bright light could have been an indication of two stars merging think brad pitt and jennifer aniston but then you realize it's actually a star and a gaseous planet think brad pitt and angelina jolie when stars begin to die you may define star any way you wish they expand and become nearly 1 million times larger in size scientists have theorized that during this phase the star probably engulfs nearby planets emitting bursts of light in the process but until now evidence of this has been circumstantial as university of california los angeles astrophysicist Somedier nows tells science news as mentioned earlier for decades scientists have only been able to witness the before and after of such planetary engulfment researchers say planetary engulfment is very likely relatively common throughout the universe but reservations are still a good idea for over a century physics models have predicted that this should be the fate of planets orbiting close to certain smaller stars in theory unless a star is about eight times more massive than our sun it won't die in a supernova instead as it burns up its fuel a star will get dimmer and swell outward engulfing anything in its path but astronomers had never actually seen this happen until now signs of swallowing engulfment events are littered across the milky way says Morgan Mccloud of Harvard Smithsonian center for astrophysics there's a star and as it's running out of fuel it's starting to expand and it reaches the orbit of a planet that planet starts to skim around the atmosphere of the star and then eventually it falls in completely the process of the dying star swallowing the planet caused the star to become 100 times brighter over several days that planet existed there for billions of years and then in something like 10 days is a final ramping up of that sort of being swallowed Dr Mccloud said adding that it will be about 5 billion years before our sun expands to a point where it will make a happy meal out of the earth he knows that 1 billion years from now our sun will have expanded to a size that makes earth uninhabitable eventually our aging sun will also expand swallowing the Earth Mercury and Venus we are seeing the future of the earth dr d adds if some other civilization was observing us from 10 000 light years away while the sun was engulfing the earth they would see the sun suddenly brighten as the earth is being digested by our sun it ejects some material then from dust around it before settling back to what it was and on that happy note that's it for this week's episode stay tuned for the continuing saga of everyone dies and thank you for listening this is Charlie Navarette and from writer Kurt Vonnegut when the last living thing has died on account of us how poetical earth could say it is done people did not like it here and i'm Marianne matzo and we'll see you next week remember try to make good choices and every day is a gift this podcast does not provide medical advice all discussion on this podcast such as treatments dosages outcomes charts patient profiles advice messages and any other discussion are for informational purposes only and are not a substitute for professional medical advice or treatment always seek the advice of your primary care practitioner or other qualified health providers with any questions that you may have regarding your health never disregard professional medical advice or delay in seeking it because of something you have heard from this podcast if you think you may have a medical emergency call your doctor or 911 immediately everyone dies does not recommend or endorse any specific tests practitioners products procedures opinions or other information that may be mentioned in this podcast reliance on any information provided in this podcast by persons appearing on this podcast at the invitation of everyone dies or by other members is solely at your own risk