Full Transcript Podcast Introduction and Macular Degeneration Series 0:00 What we know is that AREDS has been scientifically proven to reduce the risk of progression of macular degeneration by 25% in those with intermediate AMD, 0:11 but it does not help prevent disease in those with early AMD. 0:16 Perhaps more importantly, what we don't know is if the AREDS supplements can prevent AMD in people who are at risk but don't yet have findings since that 0:26 was not studied. 0:27 Emerging research has shed light on five additional powerful nutrients, such as mesozyazanthin, astaxanthin, bioflavonoids, 0:36 sulforaphane, and the omega-6-GLA, which offer promising benefits for supporting retinal health and combating AMD progression. 0:46 The downside with these nutrients is that large-scale clinical trials have not yet been done using these nutrients. 0:53 Welcome to the IQ Podcast. 0:55 I'm Dr. 0:56 Rani Banik, here to help you boost your IQ with powerful insights that connect your eyes, your brain, and your whole body wellness. 1:05 Welcome to the IQ podcast. 1:07 I'm your host, Dr. 1:08 Ronni Banek. 1:09 And in this podcast, I share insights and how you can keep your eyes and brain healthy from the inside out. 1:15 And this month, I've been doing a series on macular degeneration. 1:19 In case you missed the past two episodes, please go back and take a listen. 1:23 In part one, I talked about the foundations of macular degeneration. 1:27 what it is, what happens in the retina, what it looks like, who is at risk, and what are some of the standard treatments for macular degeneration are. 1:36 In part two, I talked about the root causes of macular degeneration using an integrative and functional medicine lens. 1:43 And I talked about then after the root causes, how do you address them? 1:46 What are some DIY strategies you can employ in your daily life based off of nutrition and lifestyle modification to help support your eye health and prevent 1:56 progression of macular Now, in part three, I wanted to talk to you about supplementation. 2:02 Now, currently, the AREDS supplements, the AREDS stands for age-related eye disease study. 2:08 There were two studies done, two very large clinical trials sponsored by the National Institutes of Health done in the United States. 2:15 looking at supplementation for macular degeneration. 2:19 So there were some formulations used and the study is basically, I'll give you a teaser, they helped a certain percentage of the population.
AREDS Study Results and Limitations 2:28 About 28% of people with a particular stage of macular degeneration, intermediate stage macular degeneration, benefited from taking the supplements. 2:39 But there was a pretty significant percentage of people who didn't benefit. 2:43 People with early AMD didn't benefit. 2:46 People with advanced AMD didn't benefit. 2:49 And again, 28% of people benefited, but that means that 72% of people did not benefit who had intermediate-stage AMD, and they still progressed. 2:58 So I truly, as an integrative eye doctor, I've really done a deep dive into the ARED supplement formula and try to identify what the issues were. 3:07 Why didn't it help more people? 3:08 I mean, it's great that it helped 28%, but why didn't they help more people? 3:13 And so I put together a video series that I published on YouTube a few years back on AREDS. 3:21 What's wrong with AREDS? 3:23 And what are these supplements missing? 3:25 And how can we do better? 3:26 And potentially the AREDS formulation may be toxic for some people. 3:32 and I explained why that is. 3:34 So I'm gonna actually go ahead and share those videos with you as part of this episode. 3:40 Those are prerecorded, but you can still benefit from the information there. 3:44 And I really hope that you get a better understanding of supplementation for macular degeneration based off of these videos. 3:52 So please enjoy. 3:54 And if you have any questions, comments, please post them because I love getting feedback from my listeners. 4:01 and I love to have a dialogue and conversation with them. 4:04 And so I would love to hear your thoughts and comments on this about AREDS. 4:08 And if you do take any eye supplements, what you find has worked for you, I would love to hear from you. 4:14 So please don't just leave us a review this time. 4:17 I really want to hear, get your feedback. 4:18 So comment below and remember to subscribe because that's the best way for you to support me and my team in producing this podcast and getting this valuable 4:28 information out there to you. 4:29 and your friends and your family about eye health. 4:31 So enjoy my series on the AREDS supplementation for macular degeneration. 4:38 Why the AREDS eye supplements don't fully protect your vision and why they may even be dangerous. 4:44 Hello, I'm Dr. 4:46 Rani Banik, America's integrative neuro-ophthalmologist. 4:49 Today, I'll be delving into two landmark studies using eye supplements, the AREDS and AREDS2 studies. 4:57 First, in part one of this video, I'll explain the background behind the two studies and what their results were. 5:05 Next, in part two, I'll share why these AREDS formulations, though significant in their time, are now outdated for protection against macular degeneration 5:16 and blue light. 5:18 The AREDS formulation is missing several key eye nutrients, and I'll share with you what they are. 5:24 Then, in part three, I'll explain why taking the AREDS formulation may be dangerous for some people and may actually increase the risk for macular degeneration. 5:35 Finally, be sure to watch until the end of the video for my recommendations in part four and some alternatives to the AREDS vitamin formulations. 5:44 Part one, AREDS and AREDS2. 5:46 The Age-Related Eye Disease Study, or AREDS, and its follow-up, AREDS2, were groundbreaking clinical trials sponsored by the National Institutes of Health, 5:57 or NIH, in the United States. 5:59 The ARID studies were landmark clinical trials because up until that time, there was no large research study to investigate the potential benefits of a 6:10 supplement for eye health. 6:11 These two studies evaluated the potential efficacy of specific nutrient formulations in reducing the risk of two conditions. 6:20 One, age-related macular degeneration, also known as AMD, and two, cataracts. 6:27 The original ARED study conducted between 1992 and 1998 included over 4,700 participants between the ages of 55 to 80 years old. 6:40 They all had cataract, macular degeneration, or both cataract and macular degeneration. 6:47 The macular degeneration results were based on over 3,600 participants who had early, intermediate, or advanced AMD. 6:56 The study participants were given various combinations of five nutrients, or placebo, for five years. 7:03 The nutrients in the original AREDS formulation included the following. 7:08 Vitamin C, 500 milligrams. 7:11 Vitamin E, 400 IUs. 7:14 Beta-carotene, 15 milligrams. 7:16 Zinc, 80 milligrams. 7:18 And copper, 2 milligrams. 7:20 The ARED's results showed benefit for only a small subset of participants. 7:26 In individuals with intermediate or advanced AMD in one eye, the vitamins reduced the risk of developing advanced macular degeneration by about 25% over 7:37 five years. 7:38 In other words, if people already had intermediate AMD, there was still a significant chance of progressing to an advanced stage of disease with significant
AREDS2, Lutein, Zeaxanthin, and Omega-3s 7:49 vision loss. 7:50 Also, there was no benefit of the AREDS formulation for those with early stage AMD or with cataract. 7:58 The AREDS study was actually continued for another five years for a total of 10 years of follow-up. 8:05 The researchers found that continued supplement use for 10 years was associated with a 25 to 30% reduced risk of advanced AMD. 8:16 In other words, 34% of people on the AREDS formulation still progressed to Advanced AMD, while 44% on placebo progressed to Advanced AMD. 8:28 The AREDS results, though much anticipated by eye doctors and patients alike, were quite disappointing in my opinion. 8:36 They were frankly underwhelming when it comes to protecting eye health. 8:41 Now, why did the AREDS study not show more benefit? 8:45 Why did the supplements not protect more people from vision loss? 8:50 Well, stay tuned for later in this video when I'll share with you my insights into these two questions. 8:56 But first, let's talk a little bit about AREDS too. 9:01 The AREDS-II study started in 2006 and was completed in 2013. It aimed to build on the original AREDS findings by testing modified formulations. 9:14 AREDS-II included over 4,200 participants ages 50 to 85 who all had intermediate or advanced AMD. 9:24 Early AMD was excluded from the AREDS-II study. 9:28 AREDS2 tested variations in ingredients in their formulations, such as the replacement of beta-carotene with lutein 10 mg and zeaxanthin 2 mg. 9:39 By the way, beta-carotene was associated with a higher risk of lung cancer in smokers, so it was eliminated from the AREDS formula. 9:48 Now, let's talk about lutein and zeaxanthin. 9:52 These are two powerful macula carotenoids that have a yellow-orange pigment and are cousins to both beta-carotene and vitamin A. 10:02 Lutein and zeaxanthin serve as our eye's natural UV protectors and blue blockers by protecting the macula in the back of the eye against free radicals 10:12 and oxidative stress. 10:14 Because our bodies cannot make lutein or zeaxanthin, we need to get these critical essential eye nutrients from either diet or supplementation. 10:24 There are numerous studies that have shown that increased dietary lutein and zeaxanthin from green, orange, and yellow vegetables and fruits is associated 10:35 with a reduced risk for vision loss from AMD. 10:39 Aside from lutein and zeaxanthin, AREDs2 also included omega fatty acids, DHA and EPA, at doses of 350 mg and 650 mg respectively. 10:52 So, what did the AREDs2 results show? 10:55 The study confirmed the efficacy of the original AREDs formulation in decreasing the risk of AMD progression by about the same 25% reduction rate. 11:07 There was no difference seen in substituting lutein and zeaxanthin for beta-carotene. 11:12 However, despite high hopes, AREDs2 did not find significant additional benefits of omega-3 fatty acids. 11:22 But just because AREDs2 didn't show any benefit of the omegas, that doesn't mean that these nutrients aren't helpful for vision health. 11:31 Did you know that most adults spend over 10 hours a day on devices? 11:35 In our screen-dominated world, meet your eye's new ally, Fortify. 11:41 Fortify is designed to defend your macula against blue light with a potent blend of lutein, zeaxanthin, mesozeaxanthin, and astaxanthin. 11:50 Fortify also helps to support your optic nerve, retina, and cornea with Mackey and bilberry extracts, dincobaloba, and a powerful form of vitamin E called tocoprionol.
Five Missing Nutrients for Eye Health 12:02 From teens to adults, Fortify empowers you for healthier screen time. 12:07 I'm Dr. 12:07 Rani. 12:08 Don't let screams dim your view. 12:10 See the world without limits with Fortify. 12:13 Science in every capsule. 12:16 Act now. 12:17 Visit my website to learn more about Fortify's powerful ingredients and to purchase. 12:21 Let Fortify be your partner against blue light. 12:25 Fortify. 12:26 Empowering your vision. 12:30 Part two, five powerful ingredients that are missing in AREDS. 12:35 After what I've shared so far about AREDS, in case you're getting anxious about not being able to protect your eyes with supplements, 12:42 there's no need to worry. 12:43 In fact, there is hope on the horizon. 12:47 Recent research has revealed that several powerful nutrients may be able to fill in the gaps when it comes to ocular nutrition. 12:56 These nutrients that were notably absent from the ARED's formulations may provide the extra boost your eyes need to protect against conditions like macular degeneration, 13:07 cataracts, dry eye, and more. 13:11 I'm going to share with you what exactly these five nutrients are. 13:15 Powerful eye nutrient number one is mesozeaxanthin, the lesser known of the three macular carotenoids. 13:23 Mesozeaxanthin is the most important macular carotenoid, more important than lutein or zeaxanthin. 13:30 Now you may wonder, why is it the most important? 13:33 It's because mesozyazanthin is deposited in the very center of the macula, an area called the foveola, responsible for our highest resolution visual acuity 13:45 or 20-20 vision. 13:47 Mesozyazanthin plays a crucial role in protecting against oxidative stress and inflammation, especially from exposure to blue light and UV light. 13:57 While lutein and zeaxanthin were included in the AREDS2 formulation, mesozeaxanthin was not. 14:05 We now know of mesozeaxanthin's synergistic effects with the other two macular carotenoids in maintaining macular health and just how powerful a shield 14:15 it can be. 14:16 Now, what's the downside to mesozeaxanthin? 14:19 Well, unfortunately, it's not readily available in foods. 14:24 It's believed that the body converts lutein into mesozeaxanthin, and that's how we get this key nutrient into the eye. 14:32 In my opinion, though your body may be converting lutein into mesozeaxanthin, direct supplementation with mesozeaxanthin is by far the best way to boost 14:44 your levels. 14:45 Studies have shown that mesozyazanthin supplementation may enhance visual function and reduce the risk of macular degeneration, 14:54 making it a valuable addition to comprehensive eye health formulations. 14:59 Powerful eye nutrient number two, another emerging ingredient with promising benefits for eye health, is astaxanthin. 15:07 Astaxanthin is also a carotenoid, but unlike the macular carotenoids, it has a beautiful red pigment to it. 15:15 Astaxanthin is a potent antioxidant. 15:18 It's often touted as the, quote, king of antioxidants because it's more powerful than vitamins A, C, and E, one of the body's natural antioxidants, 15:29 glutathione and alpha lipoic acid. 15:33 Astaxanthin is naturally found in red algae known as Haematoccus pluvialis, as well as seafood that is pinkish-red, such as salmon, 15:43 trout, and shrimp. 15:45 This marine-derived nutrient exhibits potent anti-inflammatory and neuroprotective properties, which are crucial for combating the oxidative stress and 15:56 inflammation associated with macular degeneration. 15:59 Now, while astaxanthin was not included in AREDS or AREDS2 formulations, subsequent small studies have highlighted its potential to support retinal health 16:09 and improve visual function, suggesting its importance in future formulations aimed at preventing and managing AMD. 16:18 Powerful eye nutrient number three is actually not a single nutrient, but a class of compounds known as bioflavonoids. 16:26 Bioflavonoids, such as anthocyanins, commonly found in colorful berries and cursitin, found in red onions and apples, have garnered attention for their 16:37 antioxidant and anti-inflammatory properties, which are essential for protecting against AMD progression. 16:44 Preclinical studies using specific bioflavonoid compounds for retinol, optic nerve, and lens health have proven to be quite promising. 16:54 Other bioflavonoids have also shown in human studies to help with dry eye or reduce eye pressure by up to three points. 17:02 Bioflavonoid compounds found abundantly in colorful fruits and vegetables work synergistically with other nutrients to combat oxidative stress and inflammation 17:13 in the retina. 17:15 While bioflavonoids were not specifically investigated in the ARED studies, their inclusion in comprehensive eye health formulations may offer additional 17:26 benefits for AMD prevention and management. 17:30 powerful eye nutrient number four. 17:32 Another ingredient that has garnered attention for its potential benefits in promoting eye health is sulforaphane, a compound found in cruciferous vegetables 17:44 such as broccoli and broccoli sprouts. 17:47 Sulforaphane is derived from its precursor, glucoraphanin, and has been shown to activate the nRF2 pathway. 17:56 In case you've never heard of nRF2, I know most people probably have not. 18:00 This is a key cellular defense mechanism involved in detoxification and the antioxidant response. 18:08 By enhancing the NRF2 pathway, sulforaphane helps to boost the body's natural defense systems against free radicals and inflammation. 18:19 Studies have demonstrated that sulforaphane can protect retinal cells from oxidative damage and reduce inflammation in animal models of retinal degeneration. 18:30 This suggests its potential as a therapeutic agent for AMD. 18:35 Furthermore, clinical trials investigating the effects of sulforaphane-rich broccoli sprout extracts on human retinal health have shown promising results 18:45 indicating its potential as a dietary intervention for AMD management. 18:50 Incorporating sulforaphane-rich foods or supplements into the diet may offer a natural and effective strategy for supporting eye health and preventing 19:01 eye disease. 19:02 Finally, powerful I-nutrient number five is an omega known as gamma-linolenic acid or GLA. 19:10 GLA is an omega-6 fatty acid found in certain plant-based oils like evening primrose oil and borage oil. 19:19 GLA plays a crucial role in modulating inflammation and maintaining the integrity of cell membranes. 19:27 While omega-3 fatty acids were investigated in ARED's tube, the potential benefits of omega-6 fatty acids like GLA were not explored.
Zinc Risks and Genetic Sensitivity 19:37 Emerging evidence suggests that GLA supplementation may help alleviate dry eye syndrome and help with diabetic retinopathy as well as support overall ocular health. 19:50 With respect to the omega-3 fatty acids, some experts believe that the dosage used in ARETS2, a total of 1,000 mg per day of DHA and EPA combined, 20:01 may have been too low to elicit a measurable effect. 20:06 This highlights the importance of dosage optimization in future studies. 20:11 Overall, the recognition of these five ingredients underscores the importance of ongoing research and the need for updated formulations that can support 20:22 optimal eye health. 20:26 While the AREDS and AREDS2 studies did reveal important insights into the potential for supplements to help reduce the risk of vision loss from AMD, 20:35 these studies also helped make us aware of certain risks of taking supplements. 20:42 What I want to talk to you about now is the potential toxicity associated with A-reads, especially when it comes to the dosage of zinc. 20:52 For reference, the U.S. 20:54 Recommended Dietary Allowance, or USRDA, of zinc is 8 mg for women and 11 mg for men. 21:02 The tolerable upper intake level of zinc is 40 mg a day for both women and men. 21:09 With intakes above this level, symptoms of zinc toxicity may develop. 21:14 Notably, the first ARED study included twice the upper intake dose of zinc at 80 mg per day. 21:22 Though one arm of the AREDs2 also investigated using 25 milligrams of zinc, the higher dose of 80 milligrams is actually what is found in most AREDs branded 21:34 supplements on the market today. 21:35 While zinc plays a vital role in eye health and has been shown to help protect against macular degeneration, recent evidence suggests that excessively 21:44 high zinc intake may not be beneficial for everyone. 21:48 In fact, Individuals with specific genetic variations called short nucleotide polymorphisms, also known as SNPs, may have a predisposition to zinc sensitivity. 21:59 They can be at higher risk for AMD progression when exposed to such high doses of zinc. 22:05 For example, certain combinations of SNPs in the CFH and ARMS2 genes may double a person's risk of progression of AMD. 22:15 High dose zinc supplementation, particularly in individuals with specific genetic predispositions, may thus be problematic. 22:23 This highlights the need for personalized approaches to AMD prevention and management, perhaps with the utilization of genetic testing prior to the initiation 22:34 of a dietary supplement regimen. 22:36 Now, let's review what we've covered so far. 22:39 The landmark ARED studies have provided invaluable insights into the role of specific nutrients and AMD prevention, highlighting the importance of six nutrients,
Recommended Supplement Strategy and Product Bundle 22:50 lutein, zeaxanthin, vitamin C, vitamin E, zinc, and copper. 22:56 What we know is that AREDS has been scientifically proven to reduce the risk of progression of macular degeneration by 25% in those with intermediate AMD, 23:07 but it does not help prevent disease in those with early AMD. 23:12 Perhaps more importantly, what we don't know is if the AREDS supplements can prevent AMD in people who are at risk but don't yet have findings since that 23:22 was not studied. 23:23 Emerging research has shed light on five additional powerful nutrients such as mesozyazanthin, astaxanthin, bioflavonoids, 23:32 sulforaphane, and the omega-6-GLA, which offer promising benefits for supporting retinal health and combating AMD progression. 23:42 The downside with these nutrients is that large-scale clinical trials have not yet been done using these nutrients. 23:49 Finally, zinc, though important to support retinal health and prevent AMD progression, can be toxic in high doses. 23:57 Without knowing, if you have a genetic predisposition to zinc sensitivity, high levels of zinc may in fact increase your risk of vision loss. 24:06 Therefore, it is best to avoid doses of zinc above 25 mg. 24:15 Now, we're up to the last and perhaps most important part of this video that you've been waiting for. 24:20 I'll be sharing my thoughts on how you can choose the eye supplement that is best and safest for you. 24:27 When choosing an eye health supplement, it's essential to prioritize formulations that incorporate a comprehensive array of nutrients, 24:36 including those identified in the ARED studies, as well as the newly recognized ingredients. 24:43 This ensures that all aspects of retinal health are adequately supported, from antioxidant production to modulation of inflammation and activation of detoxification pathways. 24:55 Therefore, what I recommend for optimal eye supplementation is this. 25:00 Not just a single vitamin, but a combination regimen to provide your eyes and your whole body with complete nutrient support. 25:09 This regimen should include 1. A comprehensive multivitamin with added bioflavonoids, specifically berry extracts as a source of anthocyanins, 25:19 curcetin, and broccoli seed or sprout extract for their sulforaphanes. 25:25 There are two things I want to point out when it comes to a multivitamin. 25:28 First, be sure your multi provides you with the standard range of B vitamins, vitamins A, C, and E, and minerals including zinc, 25:38 magnesium, selenium, and copper. 25:41 Second, when it comes to vitamin E, I always look for it in a more advanced form called tocotrienol instead of the usual tocopherol form. 25:52 Togo trienol is much more potent as an antioxidant and has been shown in preclinical studies to help with cataract prevention. 26:01 Two, look for a supplement curated for UV and blue light protection. 26:06 This should include a macular carotenoid blend with lutein, zeaxanthin, and mesozeaxanthin. 26:13 I prefer the macular carotenoid blend found in the ingredient Lutomax 2020. Lutomax 2020 is a branded ingredient that provides the three macular carotenoids 26:24 in a five to one to one ratio that is backed by scientific evidence. 26:29 Your eye supplement should also contain astaxanthin. 26:32 Number three, a complete omega supplement that provides the omega-3 fatty acids, DHA and EPA, along with the anti-inflammatory GLA. 26:42 Omega-7 and omega-9 fatty acids can also be beneficial due to their anti-inflammatory benefits. 26:50 This combination of three types of supplements with its wide range of nutrients can support not only eye health, but also whole body health. 27:00 If you're seeking a supplement brand tailored for eye health, I invite you to explore the Ageless Eyes Bundle. 27:07 The Agile Size Bundle has been carefully formulated based on research in ocular nutrition. 27:13 It includes three foundational supplements based on the latest scientific evidence to provide nourishment at a deep cellular level to support your vision. 27:25 The Ageless Eyes bundle contains Fortify, a potent macular carotenoid blend with astaxanthin, tocotrienol, and two types of berry extracts. 27:35 Next, the Ageless Eyes bundle contains Nourish, a complete multi with a range of bioflavonoids selected for eye health and backed by science. 27:45 And finally, Ageless Eyes has Soothe, a complete omega with 3, 6, 7, and 9. Whether you choose to support your eye health with the Ageless Eyes Bundle 27:55 or a different combination of supplements, it's my hope that your precious eyes will remain strong and healthy. 28:02 I hope you can continue doing all the activities you love, such as reading, driving, using a device, enjoying the beauty of nature, 28:12 and most importantly, seeing the faces of your loved ones. 28:16 I wish you vibrant vision for the future ahead. 28:19 Remember, however, it's always important to consult with an eye care professional and discuss individualized supplement recommendations based on your personal 28:29 health history, your genetic factors, and lifestyle habits. 28:33 If you'd like to work with me to create a vision optimization plan personalized for you based on the power of eye healthy nutrition, 28:42 supplements, and lifestyle, please contact my office at 646 820-2074 or via email at info at rudranibanikmd.com. 28:55 Remember, your eyes deserve the best care. 28:59 Vision is precious and should not be taken for granted. 29:03 Start protecting and preserving your eyes today. 29:06 This is Dr. 29:07 Rani Banik. 29:08 I hope you enjoyed this video. 29:10 Be sure to like and share it with family and friends. 29:14 Also, for more information about integrative eye health, be sure to subscribe to my YouTube channel. 29:20 Until next time. 29:22 I hope you've enjoyed these videos on supplementation for macular degeneration, my AREDS series, where I talked about, first of all,
Closing Remarks and Upcoming Book 29:32 what's wrong with AREDS, the five missing ingredients in AREDS, what are the risks with AREDS, and then alternatives to AREDS. 29:39 So I hope you've gained some really important insights into why the supplements, yes, they are recommended for patients with intermediate-stage macular 29:48 degeneration to help reduce progression of disease, but why they're not recommended for everyone because honestly I think that there were some flaws in 29:56 the formulation so please go back and take a listen if you want to hear that again but again I would love as I said earlier in the episode I would love 30:03 to get your feedback and your thoughts on this because it is a very important topic and it is a bit controversial as well and I'm open to hearing your 30:12 thoughts and comments and yeah. 30:14 Yeah, let's have a conversation about this. 30:16 But in the meantime, I wish you all the best with your eye health and I hope that this entire series, not just today's episode on macular degeneration, 30:24 but I hope that this whole series has really helped you understand this disease better. 30:29 If you or a loved one, a family member, friend, neighbor, co-worker has macular degeneration, please share it with them so they can be empowered to understand 30:39 this disease better as well. 30:40 And also, there's some exciting news. 30:43 I have been working on a book on integrative strategies for macular degeneration for quite some time. 30:48 I actually began this book back, oh my goodness, I think it was 2019 that I began the book. 30:54 And it's been kind of sitting on my back burner for a very long time. 30:58 And I'm finally going to be publishing it this year in 2026. Stay tuned for that release of my book, The Macular Degeneration Solution, 31:08 Seven Integrative Strategies to Fight Macular Degeneration and Leaky Eye Syndrome. 31:14 So stay tuned for that and definitely subscribe to my podcast so that you'll get notifications when it comes out or even join my email list and you'll 31:22 definitely get notifications when it comes out. 31:24 But looking forward to that. 31:25 But in the meantime, let me know if you have any questions. 31:28 And I wish you all the best. 31:29 And I'll see you next time for another episode on the IQ Podcast. 31:32 Take care. 31:33 Thank you for tuning in to the IQ Podcast. 31:36 I hope you enjoyed today's episode and learned something new to help you boost your IQ. 31:43 Leave us a review and share the podcast with your family and friends. 31:47 Stay connected with me for more eye-opening insights on eye health, nutrition, and lifestyle. 31:53 Until next time, keep your vision clear and your IQ sharp.
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