Kind: captions
Language: en
today we're going to talk about five
foods that can actually help arthritis
arthritis is a group of conditions that
are characterized by joint inflammation
swelling and pain and it can be very
disabling and uh the thing to know is
that there are two flavors of arthritis
there is the autoimmune type rheumatoid
arthritis uh psoriasis can cause it so
they psoriatic arthritis and the other
kind of arthritis is called Osteo
arthritis and this is really where kind
of the bone grinds on the bone uh with
age wear and tear type of arthritis all
these arthritis have swelling and Joint
in the pain uh osteoarthritis as I
mentioned to you is wear and tear so our
bones are connected together by joints
actually cushioned by joints uh and
they're kind of like the shock absorbers
and over
time with age as we do our activities
walking around running if you're R er uh
climbing stairs if you're a mountain
climber if you're an athlete the more
you wear and tear your joint the thinner
the collagen uh that actually aligns
that joint is going to be and eventually
it gets so thin that really the bone
kind of grinds on the bone that causes
intense pain and a lot of inflammation
and that is actually called
osteoarthritis the other type of
arthritis the autoimmune arthritis is
really an autoimmune disease so as We
Know autoimmune diseases our immune
system which is intentionally trying to
protect us from Invaders from the
outside of the body like bacteria and
viruses and Invaders inside the body
like cancer cells that in autoimmune
diseases are immune system gets tricked
and they actually recognize healthy
tissues as the enemy and begin to attack
it and this is what happens in rentoid
arthritis is that our joints get
recognized as foreigners that need to be
expelled and attacked
uh and so it's an autoimmune condition R
toward arthritis in which our joints are
being destroyed by our immune system all
right very unfortunate and very very
painful and disabling okay now what is
the effect of all of this joint
destruction which is the common
denominator right joint destruction pain
and swelling well all arthritis can
limit movement they impair your
activities not just of walking or
running or physically uh being active
but even everyday activities of daily
living like tying your shoes or brushing
your teeth if you think about all the
things you need your joints to be able
to do cooking sewing uh anything even
reading turning the pages of a book or
typing on a laptop they require your
joints to be functioning properly and if
your joints are swollen and they're
painful you can't even perform these
regular activities and it's the pain
that's the most debilitating now there
are doctors that are specialized in both
types of arthritis the osteoarthritis
and the rheumatoid or autoimmune types
of arthritis and they're called
rheumatologists so if you have uh a
symptom uh that is similar to arthritis
your regular GP your general
practitioner your family doctor your
primary care doctor will probably uh do
a few blood tests and then refer you to
a rheumatologist that's a specialist in
arthritis now there's a lot of medicines
that have been developed to treat
arthritis different types of arthritis
and some of them are super powerful
they're intravenous they're monoclonal
antibodies they work really well but
they're expensive um you know you got to
be on them longterm and some of them can
actually have bad side effects as well
so since I study food as medicine what I
want to share with you is that in
addition to seeing a medical
professional and in addition to whatever
your doctor might recommend that you do
all right and I do suggest strongly
suggest that you talk to a doctor about
how to manage arthritis you need a team
your doctor is part of your team what
you can do for yourself what you the
kind of health care that you can do at
home is actually use food as medicine to
address the inflammation all right don't
forget arthritis no matter what kind it
is is really characterized by
inflammation that causes swelling and
causes pain so what are some of the ways
to actually lower uh swelling well there
foods that you can eat that have been
shown in clinical studies to lower
inflammation and then of course you
should
um definitely know that good gut health
is important your gut health means that
your microbiome your gut bacteria
healthy gut bacteria 39 trillion
bacteria in your gut mostly in your
colon and mostly in a part of the colon
called the seeum uh they when they're
happy and and content uh and well fed
meaning that what we eat feeds not only
our human selves but feeds our bacterial
selves when we feed our bacteria good
things they pay us back U by producing
short chain fatty acids these are
metabolites from what we feed them and
these short chain fatty acids actually
are anti-inflammatory so they actually
make us feel better and lower
inflammation so you got to protect your
gut health if you've got um arthritis
and you're trying to control the
swelling and the pain because your gut
is one of the most powerful
anti-inflammatory mechanisms defense
systems that we actually have all right
let's talk about five food
number one food is really a category of
food anything that's high in dietary
fiber for the same reason I just talked
about it's good for your gut microbiome
good for gut health lowers inflammation
so let's talk a little bit about what
some of these Foods actually are because
I mean obviously if you're eating whole
grains and you're eating you know
stringy broccoli or celery you're going
to get dietary fiber right or kale you
know you're going to get dietary fiber
they call that roughage but there are
other Foods there's a wide variety of
foods that have dietary fiber avocado
did you know that that soft avocado that
you might actually uh spread onto a
toast you might have turn into guacamole
uh you might eat a scoopful for um for
lunch slice into a salad avocad is
packed with dietary fiber all right
mushrooms packed with dietary fiber
pears I love pear uh in the winter
peaches in the summer they both have
dietary fiber beans now I like white
beans but if you like black beans or
kidney beans or red beans or lentils
they all contain a healthy dietary fiber
as well okay tree nuts what are tree
nuts we're talking about walnuts pecans
pistachios uh almonds Macadamia even
pine nuts those are all tree nuts tree
nuts contain dietary fiber the leafy
greens obviously the things you'd find
in the grocery store produce section
your broccoli your kale your uh
cauliflower your cabbage your Swiss
chard um your end dive all these things
um contain good sources of dietary fiber
and what about the old breakfast standby
oatmeal oatmeal also contains dietary
fiber all right all good for your gut
microbiome you feed your gut well treat
your gut well and it it it pays you back
by producing substances naturally in
your body that lower inflammation these
are these short chain fatty acids
acetate proprionate and berate okay you
don't have to remember all the details
just know that if you've got good gut
health your joints are going to be less
inflamed now there's some other foods
that I think are noteworthy for being
anti-inflammatory berries are
anti-inflammatory strawberry blueberry
raspberry Blackberry you name it these
berries the colorful berries have uh
have dietary fiber as well apples great
source of diet diary fiber in the fall
and of course dried fruits contain the
dietary fiber from the whole fruit just
kind of reduce down so you can actually
get you know in a bite uh uh something
that's in the whole fruit like dried
cranberries dried apricots great ways of
actually getting uh the dietary fiber as
well and that's actually a good snack so
think about it dried fruits like dried
apricot dried cranberries dried
blueberries dried cherries you want to
mix that with some tree nuts your pecans
walnuts pistachios
almonds now you got trail mix that's a
good way to get dietary fiber when you
feed yourself dietary fiber it feeds
your gut microbiome your gut microbiome
helps you lower inflammation in your
body and this can be really important if
you are suffering from
arthritis um now I like to cook so I
always like to give people little tips
on things um I like white beans we
talked about beans being a good source
of DIY fiber I love beans white beans uh
uh by the way beans are one of the core
four foods that are found in people in
the blue zones these are people that
live long and they live well so they
live for a long period of time and they
live a good quality of life during that
period and one of the common
denominators of what Everybody Eats in
these areas are beans so I like I told
you I like white beans soak them
overnight that gets rid of some of the
Fates which are perfectly fine when you
soak them off like that and cook them I
like white beans cooked in a a stew you
know you make your little Mir pie chop
up some carrots and onions and celery
chop them really fine um you cook it
down in some stock if you're a
vegetarian use vegetable stock you can
add some herbs like Rosemary and then
cook your beans in there and cook them
down you want to throw a little white
wine the heat will cook off the alcohol
and you've got yourself this incredible
white bean stew great source of dietary
fiber in fact let me tell you for white
beans uh uh researchers from the
University of Toronto have shown that
even eating one can of white beans five
days uh a week for a month actually not
only lowers your inflammation but it
improves your metabolism as well because
a healthy gut microbiome fed by dietary
fiber which comes from Beans in this
case white beans actually lowers
visceral fat in your body and visceral
fat tends to be inflammatory and you've
got arthritis you got enough problems
with inflammation you don't need
visceral fat the fat that's deep inside
the tube of your body to make everything
worse so beans actually not only lower
inflammation overall but they also lower
visceral fat so you've got less of that
inflammation going on as well all right
food number two eat foods that are rich
in vitamin C C as in
Charlie now vitamin C is
anti-inflammatory so what are some of
the foods that are vitamin C rich foods
strawberries Tomatoes broccoli red bell
pepper these are some great examples of
foods with vitamin C and I'll tell you
there is a really important study that
was done to show just how powerful
vitamin C containing foods are for
lowering inflammation so you know
there's another autoimmune disease kind
of like rheumatoid arthritis called
lupus lupus uh is a kind of a very very
tricky and dastardly disease it's very
uncomfortable again autoimmune uh
reaction your own immune system
attacking all kinds of tissues in your
body and there it's been studied
um in Japan by a group of researchers in
Miyagi Japan and they were studying
women who were uh older than 40 so
middle-aged women who had autoimmune
highly inflammatory lupus all right and
they looked at 196 women from 21
hospitals all throughout um this Miyagi
area of Japan and they track their diet
and they track their autoimmune symptoms
and here's what they found they found
that those women who ate the most foods
containing vitamins C all right they had
a
74% decreased risk of having a lupus or
an autoimmune inflammatory flare up
that's pretty big all right that's
prevention of the flare and what they
found was that the amount of vitamin C
that was beneficial was about 154
milligrams per day all right and that
you go like okay so Dr Lee how much is
that 154 milligrams a day vitamin C is
pretty easy to achieve eating Whole
Foods so what are some examples of that
well if you want to get 154 Mig of
vitamin C that's equivalent to eating 1
and a half large
oranges a cup and a half of sliced
strawberries not very much two cups of
broccoli or eight cups of uncooked
cherry tomatoes now you might say look
I'm not going to eat eight cups of
cherry tomatoes no way don't worry if
you took eight cups of cherry tomatoes
and you put them in a sauce pan with a
little bit of olive oil a little bit of
garlic Cho them up and just slow simmer
them guess what you would reduce that
down to about a cup of tomato sauce all
right and that you can actually easily
put on some pasta and now you've gotten
the amount of you 154 milligrams of
Vitamin C you can also get vitamin C by
the way in tropical fruits like guava
you can get it in grapefruit uh and and
there's something called the West Indian
Cherry acerola okay sometimes you can
see acerola products being sold as well
and so how does Vitamin C work well
vitamin C um increases your body's
immune cell called the t regg t as an
Thomas reg reeg it's a regulatory cell
and what t-regs do is they turn down the
immune and inflammatory system they're
like the volume control but they work by
turning things down so by eating foods
with vitamin C you're you're actually
turning down the volume on inflammation
in your body and although this was some
of the studies I just talked about were
in lupus arthritis like lupus is an
autoimmune inflammatory condition all
right food number two broccoli I want to
focus in on broccoli for a second
because broccoli is kind of like a
triple whammy a triple threat of benefit
when you actually talk about
anti-inflammation so here's what
broccoli has it's got a bioactive that's
called
isothiocyanate
ITC all right and this is powerfully
anti-inflammatory
broccoli is also a good source of
vitamin C as I mentioned earlier that's
number two a second benefit and broccoli
got dietary fiber good for the gut
microbiome which then lowers
inflammation ISO thiate vitamin C
dietary fiber a triple wh That's good
for you all right now I'm going to give
you some Pro tips when it actually comes
to eating
broccoli uh most of us grew up eating
broccoli and uh getting used to the fact
that you eat the fettes those are the
tree tops right the Little Green Tree
Tops at the at the top and of course
fettes do have ITC fettes do have
vitamin C and fettes do have dietary
Fiers so florettes are good all right um
that's that's what you normally see uh
in a restaurant but if you went to the
farmers market all right and you took a
look at what broccoli really looks like
broccoli has got Treetops the fettes but
it's got a really long stem all right
make sure that uh if you are buying
whole broccoli get the stem too because
the stem has twice as much of the
isoo twice as much of the bioactive that
lowers inflammation and the stem is also
really really packed with dietary fiber
as well so I would definitely use the
entire broccoli now to cook pieces of
broccoli you can slice up the stem into
medallions and actually cook with those
stir fry with them uh saute them best
way that I like to cook broccoli get a
pot of boiling water like a pasta pot
get water boiling and and clean your
broccoli and cut it up prepare it and
literally just throw the broccoli in the
boiling water blanch it for one minute
maybe even less you will see the natural
green color of your fresh broccoli
suddenly get greener and Greener and
brighter and brighter and you want to
fish it out of the water before it gets
super bright you leave it in there it'll
get brighter and that'll get duller
because now all of a sudden pretty much
you've cooked out all those bioactives
you know that's the stuff that your
grade school cafeteria serve don't go
there blanch it that's like 60 seconds
in boiling water or water that was
boiling you turn it off you put it in
there then fish them out and now you can
cool them off if you want with some
water now you can cook with them and now
it's the perfect thing sauté you can
cook it really quickly right otherwise
you'd have to cook the broccoli for a
lot longer but if you want to sauté uh
quickly or if you want to actually walk
SE or something that's the quick way is
to blanch the broccoli first all right
that's a typical thing that I do if
you're going to cook it in a walk for
example a little bit of uh oil little
bit of garlic or or shallots all right
um stir fry it you can put a little bit
of rice wine in there don't worry the
alcohol Cooks right off and then add a
little soy sauce low sodium soy sauce
please and then if you want you could
actually put some oyster sauce on there
after basically everything's done and
we're talking about like less than 2
minutes you'll be finished put some
oyster sauce in there stir it around a
little bit and serve it what an amazing
Umami flavor and you get all the
benefits of the broccoli including the
stems if you actually are stir frying
with the stems you're getting the
vitamin C you're getting the
isothiocyanates you're getting the
dietary fiber you're getting all these
components that can lower inflammation
if you have arthritis so that's a tasty
way to actually lower inflammation okay
now if you're going like all right I'm
not going to go to all that trouble what
can I do with the stems look you can
actually make a soup out of broccoli
stem all right put it in a blender
add some vegetable stock oregano uh and
you've got a broccoli stem oregano soup
I got a great recipe in the book that I
wrote called eat to beat disease and by
the way it only takes 20 minutes from
start to finish all right that's pretty
good and you can make a match of it so
you can have it over for lunch the next
day all right now here's a pro proo tip
if you want to get all those isoo but
you want to get like the really
superhero punch of it like the really
potent amount use broccoli Sprouts these
are the three or four day old tiny
little Sprouts of baby broccoli and they
are packed with isothiocyanates in fact
baby broccoli Sprouts have 100 times the
isothiocyanates that adult broccoli does
all right so you really get a lot of
potent you you get a little potency with
broccoli Sprouts you can use them to
make a broccoli sprout shake or you
could sprinkle them on a salad or
virtually any dish that you're making
you can take make use of broccoli
Sprouts you can find them in farmers
markets you can usually find them near
the herb section of a grocery store
they're not very expensive they don't
taste a lot like broccoli they're mild
they're slightly nutty flavored um and
they're delicious so I recommend that
food number three Citrus right oranges
grapefruit Citrus are really great again
vitamin C um you know uh oranges are
kind of a fall winter fruit but you can
get them all year around a mandarin
orange is actually a great way to peel
you can peel off the the the skin and
then you just pull off the the little
slices that's a great way that's kind of
almost self-contained because the slices
are small the peel comes off easily toss
the peel away eat the whole thing like
you leave no trail that you actually of
your orange eating uh and I like to eat
that in the morning uh when they're in
season and I like to eat a single orange
better than I like to drink a tall glass
of orange orange juice right so you guys
know you go to a hotel if you're
traveling on vacation in a hotel and
you're eating the breakfast of the hotel
they usually offer you orange juice and
you know they get a big tall glass of
orange juice here's the thing I would
rather eat a whole fruit because I peel
it I eat it it's fresh I get the whole
thing I get the sweetness I get the
tanginess I get the vitamin C I got the
dietary fiber all right uh of oranges
and I'll probably eat one orange and
I'll be good all right but if I have a
tall glass of orange juice you know how
many oranges it takes to make a tall
glass of orange juice it takes eight
oranges to make a tall glass of orange
juice that does get you the bioactiv you
can usually get some uh dietary fiber
from that but you're getting a lot the
sugar as well from eight oranges that I
don't need sugar from eight oranges so I
prefer to eat the whole fruit in order
to be able to get all the fiber all the
fiber nothing gets strained out uh which
they do when they are squeezing fresh
orange juice and less sugar uh as well
now if you want to eat a bigger orange
you know that's sliced and you want to
eat the slice uh um you can do what they
do in Asia you know like after a banquet
in Asia you know what they serve they
serve oranges uh it's a great way to
actually kind of light up your pallette
at the end of a meal you get a little
hit of sweetness which you get all of
that dietary fiber and and the
bioactives as well so oh a little other
thing about oranges I can I like to use
the zest of oranges for cooking all
right not not mandarins but like regular
oranges and for example uh you can light
up any vegetable dish with some orange
dust like if you like I would make
asparagus right blanch some asparagus
sauté it cook it you can even Grill some
asparagus asparagus is great source of
dietary fiber now you take you want
light it up okay take a zester and take
an orange and zest that orange and
sprinkle it on the asparagus then take
you know you can squeeze a little bit of
the orange juice right on and now you've
actually created a citrus summery
asparagus absolutely delicious and you
actually get um some dietary fiber and
you get the bioactives from the oranges
if you're going to do that though I
strongly I insist that you actually get
or organic oranges you know why because
you got to be using the skin the zest of
the skin that's a part that's exposed to
any chemical that's sprayed on it and
it's very very difficult to wash off uh
chemicals from the skin of fruit you can
you can do you can wash off some of it
very difficult to wash off all of it hey
just a quick note here if you're looking
to eat to beat disease on a budget check
out my free list of five affordable
foods that you need to add to your next
grocery shopping list what's exciting is
that we now live in a time of enormous
and fast scientific progress
and food is medicine research is showing
us that good health is within the reach
of everyone with the rising cost of
healthcare the very best way to save
money and gain quality of life is to
make those healthy food choices every
time you're at the store get my
recommendations for the five budget
friendly foods to fight disease right
now in the caption below now back to the
video food number four green tea all
right green tea has lots of benefits
including um helping people with
inflammation like people with arthritis
why because green tea has a bioactive
natural chemical called egcg that's epig
Gallo caken 3 gallite egcg don't bother
memorizing everything but you should
know that's one of the cagans is the
polyphenol found in green tea comes
right out of the leaves when you
actually um uh when you actually uh
steep of uh some tea leaves and guess
what that egcg is anti-inflammatory
all right one of the ways that it's
anti-inflammatory is that egcg turns
down your body's immune system when it
comes to inflammation and it makes more
t-regs remember I told you these t-g
cells are the volume switch that turns
down the volume on inflammation so it
makes it quiet sh less inflammation
please so green tea will actually do
that green tea is also good for your gut
microbiome right so again uh you're
drinking sipping green tea it makes you
relaxed it tastes great lots of other
health benefits that activates your all
of your health defense systems at the
same time including your gut microbiome
gut microbiome appreciates you feeding a
green tea what do they do they pay you
back by making those short chain fatty
acids that are
anti-inflammatory this is food is
medicine this is the health care you can
do for yourself at home you don't need a
doctor's office you don't need infusions
but this is stuff that you can actually
take action on all right um oh by the
way green tea also has another bioactive
in addition to egcg called called
lanine lanine t h a n i n e eleanine
guess what eleine does when studied in
the lab it causes bacteria to make short
chain fatty acids so another thing
besides egcg prompts your gut microbiome
to release these
anti-inflammatory natural uh substances
uh like short chain fatty acids
proprionate berate acetate okay uh and
by the way this is has been studied in
humans as well researchers in Iran
studied green tea in 86 women all right
and this is a big broad range of women
they were aged 15 to 55 right kind of
like the first half of life or so these
women had an autoimmune inflammatory
disease lupus just like the women I told
you earlier lupus is a great way to
study inflammation in the body all right
uh and what they showed is that women
who got five cups of green tea a day the
equivalent of five cups of green tea a
day reduced their symptoms of this
autoimmune inflammatory disease of Lupus
by half cut it down in half all right
now one of the groups in this research
study got a placebo and they had no
change at all so this is an example of a
clinical study where green tea with its
anti-inflammatory turned the volume down
inflammation cut down the symptoms of an
inflammatory autoimmune disease and by
the way the group that also got the
green tea had an improvement of 30%
Improvement in their quality of life
after all look we all want our quality
of life to be as good as possible and
green tea was able to do that in this
research study the other thing that
green tea does is that you know the
bioactives in green tea can prevent
destruction uh of your joints now let me
explain to you what happens in both
osteoarthritis and rheumatoid
arthritis with all this inflammation
that's happening on the joint whether
it's attacked by your immune system or
with this wear and tear grinding in
against each other you got inflammation
inflammation releases these growth
factors it's kind of like natural
fertilizer and you know what it does it
attracts blood vessels to grow into the
joint kind of a wound healing response
gone wild and when blood vessels grow
into the joint they're not normal
because this arthritis uh any kind of
arthritis is not in a normal situation
so even though the blood vessels intend
well by growing to the Joint they're
never quite normal and these blood
vessels are leaky and when they leak in
way they're leaking they're leaking
fluid causing joint swelling now you
know one of the reasons why the joints
swell but the joints are further
destroyed by the blood vessels because
the blood vessels deliver enzymes
enzymes into the joint you don't want
that all right now you're destroying the
joint by the way normal joints healthy
joints don't have blood vessels they're
avascular but when you actually have
grinding osteoarthritis or autoimmune
attack on your joints in rheumatoid
arthri
or psoriatic arthritis blood vessels
grow in because of the inflammation and
they deliver they leak they're leaky
they deliver fluid so the joints swell
and they deliver enzymes to destroy the
joint even further green tea
anti-androgenic so it actually cuts off
these blood vessels it makes it harder
for them to grow uh and that's actually
a good thing when it comes to arthritis
all right anti-inflammatory
anti-angiogenic that's a field that I
actually uh help the Pioneer and study
all right food number five bone broth
what's bone broth listen bone broth
you've seen it advertised everywhere
this is a broth like a soup that
contains collagen from animals like beef
chicken pork turkey any animal that has
connected tissue and a little bit of
meat cooked down the collagen comes out
into the broth and by the way collagen
which is what your joints are made out
of anyway that's what gelatin is made
out of remember when we were kids we
were fed Jell-O jiggly stuff fluorescent
green fluorescent red ditch the color
ditch the artificial flavoring and the
added sugar but I'm just telling you
collagen this is actually what bone
broth is has got in bone broth now why
is bone broth healthy it's got collagen
in it when you uh drink it what actually
happens the collagen in the bone broth
actually goes into your stomach now your
stomach has got stomach acid and it's
digesting everything including chopping
up the collagen right and so I used to
think well if that's happening which we
know it does then the collagen is no
good right you're not really getting
collagen into your system but research
has now shown that when you cut up and
chop up and digest the collagen into
pieces this is known as collagen
fragments and collagen fragments getting
absorbed into the bloodstream do wind up
activating certain cells including joint
cells to secrete more collagen and it
can be anti
inflammatory and joint and collagen
fragments can also be
anti-angiogenic and so bone broth
contains collagen when you drink it your
stomach digests it into pieces fragments
these collagen fragments get into your
body and they actually go to your joint
cells and they actually activate them to
uh do all these beneficial things
anti-angiogenesis uh
anti-inflammation uh and actually
stimulate the cells to actually produce
more collagen here here's my um
recommendation when you're actually
buying bone broth pick it's us it's
often found in a box nowadays pick it up
please look at the ingredient label you
want to know everything that's in there
you want to make sure there's no added
sugar no added artificial preservatives
no artificial flavoring just be careful
because manufacturers to save money
they'll add all kinds of things to make
things taste good be a little bit
cheaper more cost effective they make
more money on it or more shelf stable
when it comes to your own body you need
you are in charge of what you put inside
it you want to know everything so it's
up to you to go check that out okay now
if you got bone broth you can actually
make it even better for you because why
why you can um use it to make stews you
can make it to use it to make soups you
can add your own vegetables to it your
own garden vegetables your produce um it
so you can make take something that's
already good and make it even better you
may put broccoli in it for example now
you're actually adding all the other
good stuff or any um other uh vegetable
that contains dietary fiber or
polyphenols and you can also um have
Jello because I did mention to you that
um collagen is what Jello is gelatin is
actually made out of but again you're
going to have Jello-O don't do it the
way your grandmother served it to or the
school lunch cafeteria lady served it to
you know and a mold it into a cup jiggly
red green I just that's what I remember
from my childhood tasted pretty sweet
sometimes they had like canned fruits
floating in it don't do that if you're
going to make your own Jello get plain
plain flavor okay make it yourself uh
cut up your own fresh fruit fresh ripe
fruit and don't add any sugar to it and
you know you can actually play with some
different flavors uh out there great
recipes you can just search them online
to make healthy Jello-O that's what I
would do but bone broth is the kind of
the source that you can actually make
savory uh foods with as well hope you
learned something from this thanks for
watching watching Dr Lee
out hi there if you enjoyed watching
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