Hi everyone, Joe for Jasper's casebreaks.com, coming at you with Elite NFL box number four. And since we actually canceled a filler, put a couple straight up spots back into those number blocks that we were working on. So this is it. This is the last one. So thanks very much, everyone. NT, the break itself coming up soon. Very big thanks. So we've got a couple layers here to take care of first. But big thanks to these folks right here for taking part in the early bird special. So if you're one of the first 20, you got a shot at an early bird spot, one of the three. Let's roll it. Let's randomize it two and a four, six times for the top three. One top three after six that is one, two, three, four, five and six. After six times, there you go, Greg, Robert and Bryce, congrats to you. Not only did you get, you have your spots straight up obviously, but you now are early birds that have caught the delicious, delicious worm, which is an extra spot. So let's put early bird next to your names. We can differentiate that from your spots right there. Now let's grab everyone's names again and assign you a team for this one box break. Different dice roll, seven times, two out of five, seven times are names and teams. One, two, three, four, six, and seventh and final time. Let's mat down at dawn. Yeah, there you go, Bryce, and obviously that helps for the important giveaway at the end. Two out of five, seven times for the teams, one, two, and seventh and final time. After seven, we got Broncos down to Falcons. So here's the first half of the list right here, and there's the second half of the list right here. No trade windows in these little things here. Let's sort by column B, so box C's up, let's print and rip. Actually, I need to go find a box of this, so I'm going to pause the video really quick after I print this out, and when we come back, I'll have the box, BRB. All right, here's the final print out right here, ladies and gentlemen. If you're looking at the schedule, we're going to do a couple quick number block randomizers, then a full case of NTNFL. It should be pretty exciting, but we've got to take care of a couple little things first and then we'll get there. Thanks, everybody. Should I do both random number block randomizers in one video? That might save us a minute or two. Is that crazy? I would still use two different dice rolls as if it was two different things, but just put it in one video. Anyone object to that? I'll try it. I'll see what happens. See how it feels. There's a Mahomes. There's a Okwabanem playmakers right here. Nice Mahomes going to the Chiefs. That'll be for Bryce. Steven Montez, Josh Jacobs, Jeff Okuda for the Lions, Minchew. Tommy Stevens for the Saints to 399, Amari Cooper, Matt Ryan. All right, nothing too crazy here. But let's see who's going to win those number block spots. Let's grab everybody's names from Casey down to Don. And actually, here's another. Here's a blank dice, new dice, blank list, and it's going to be top four. So the top two are going to get into the high end number block. And the next two are going to get into that 11 team number block, both coming up in separate videos after this. So let's roll it. Let's randomize it two and a three five times top four after five. Good luck. One, two, three, four, and once more, fifth and final time. So thank you, thank you, thank you, everyone for giving this a shot. Sad times. Well, sad times for everybody on this list, but I always feel worse for the ones that are so close. Casey, sorry, man, for the ones that are that close. But I appreciate everybody giving this a shot. Sad times for everybody really here on this list, but very happy times for the top four.  You're in Sean Maddock, you're in Don and Bryce again. Wow. So there you go. Top four right there. Congrats to you, Bryce, Don and Sean. I'm Joe. I'll see you for the next one. Bye bye.


Hello everyone. Happy to be speaking here and happy that all of you are here. I'm Anna. I work at Isovalent on all observability things related to networking and security use cases. My software engineer building solutions on top of IPF for network and security visibility. And today I will talk about using EVPF for observability, what are common issues with this and show you some examples how we see it, EVPF being commonly used for observability and common use cases we see. So EVPF is present in observability space for quite a while. And it promises a lot. It promises that we will get no instrumentation observability. We just drop in something and magically get observability for our applications. It promises complete visibility because EVPF is running in the kernel. It sees all the applications running on the machine. And especially important in environments like Kubernetes when applications can be just scheduled anywhere and application developers don't generally need to think about where they are running but EVPF programs still can see them. EVPF also promises low overhead of the visibility we are getting and reliability. Reliability is part that in my opinion a bit underappreciated because EVPF programs are verified. They have to be checked that they are safe to run. It means that they are pretty reliable. They are not bug free of course but more reliable than most software running right. And for all of these things like to get observability with no instrumentation there are other approaches like we can install some agents, we can inject some sidecars but I'm sure many of us have experienced this dreadful incident that for example affected connectivity between sidecar and then application and then when we need data at the most we lose them. With EVPF because programs are running in the kernel we in general they just stay there and run. They don't cause that many issues as user space agents or sidecars that can crash so they add this extra layer of reliability. So these are all things that EVPF promises us for observability and how it works. I assume not everybody is familiar so EVPF is here for a while but most of us use it indirectly and not really writing EVPF code so short overview of how it works. We have a user space agent so usually there is some sort of agent that loads EVPF programs then EVPF programs are verified by the verifier. Verifier is a very interesting piece of software that I'm not going to go into but it essentially checks that programs are safe to run but they want to use all memory, won't crash the machine, things like that. Then the programs are just in time compiled so this piece provides us a minimal overhead because everything is just running in the kernel and it's compiled efficiently and then the EVPF program is hooked. It is hooked to on this picture it's an example Cisco but it doesn't have to be Cisco there are many different hook points and it's hooked somewhere and then it runs on every execution of this hook point and this is the bit that gives us this complete visibility because the EVPF program doesn't care what triggered this hook point. We have applications running in Britain in many languages maintain many different teams no matter what language application is written in the hook point will be executed and there's no way for application to stop it. I was talking about these hook points so what they are here you have a sneak peek of a tool that I'm at the moment working on Tetragon. This is an example of Tetragon configuration and a tracing policy which is pretty low level configuration where you can define which hook point exactly you want to hook into which ones you want to observe. We have K-Propes. K-Propes are kernel probes which are any kernel functions practically. Essentially you can hook into any kernel branch function. There are K-RedPropes which are like K-Propes but executed on the return of the function not when it starts. Very often in observability context we use both K-Propes and K-RedPropes because we usually want to understand what the function was doing, what it did exactly and not only that it's executed. There are trace points which are like K-Propes but static so a bit more stable and there are also U-Propes and U-RedPropes so like K-Propes again but user interface user-level probes when we can hook into user application symbols. Also very commonly used in observability. I don't have them in this example but very commonly used for example for automated auto instrumentation for distributed tracing. Now this is promising us a lot but you might now think how this can actually help us with observability because it's cool that we can see what kernel is doing but this is not exactly what we call observability. What actually we would call observability then? So in the past at this point we would quote somebody who has some smart things to say about it. These days we are asking chat GPT for things like that so I did this so this is what chat GPT told me what is observability. Observability is the capability to inspect and understand a system state based on its external outputs such as locks, metrics and traces. It involves collecting and analyzing these data points to diagnose issues, optimize performance and ensure a system's reliability. Observability provides deep insights into the system facilitating proactive problem solving and improving overall system understanding. Okay this this sounds like reasonable to me. It's not different from what I actually hearing from humans. The key points are that there is a system that exposes some data. Locks, metrics, traces or other data but there is some data exposed by the system. We are collecting this data in some database and then we are expecting that this data will let us understand the system. So without touching the system we just need to query the data. Probably we need some query language, some visualization maybe but the goal is to understand the system for whatever we are doing. All right and now if we think back about what we are doing with eBPF we are hooking some kernel functions or some uprobes whatever. How does it actually help us understand the system? The fact that some kernel functions are executing, yeah of course they are executing, they are doing something but this is something happening in the kernel. What and we want to understand not the kernel but the whole system, our applications and the wider system. So in my opinion the two key things to really ensure system observability is context and correlation. What we need in an observability tool is we need context. We need to have this user context to understand not only that kernel is doing something but also understand it in the context of user requests of some business application whatever the application is doing. And we need correlation because the system is doing so much that if we just have some individual events about what is going on then still understanding the system from these individual events would be very, very difficult because how to build full picture from all of them. And one feature in eBPF that really allows us to use it for observability and for anything else really, eBPF maps. eBPF maps are like a data store in eBPF world. So wherever we would use eBPF map there are many different kinds of them but they are key value stores starting in kernel memory. They are used for a few things. So first of all they allow us to pass the high level context to kernel. So this is the bit that allows us to build observability tool with eBPF not only just observe what the kernel is doing and inform user about it. We can pass this high level context for example from Kubernetes and MetaLisa would be standard example or any sort of business context really. We can correlate between different events so different eBPF programs can use the same map and thanks to that we can correlate for example between K-Prop and K-Rap-Prop. This is what we do very often but also between completely different events like a network event and a file event. Why not? We can correlate them to understand the full picture of what is going on. And then kind of basic usage of eBPF maps and fundamental to everything we do. We need to somehow pass the data from the kernel to the user. So we use eBPF map for that too because both kernel and the user space agent can access it. Let's zoom in to this bit a little bit. So in general in observability tooling there are two modes of how data is retrieved. Either we pull things or push things. Typically in primitives for example we pull metrics from the targets other tools might be pushing some some events. So two typical how we typically transfer data between user space and kernel space we push events through ring buffer with the user space agent and then the user space engine has to keep with the ring buffer and just read this event. And we can also pull metrics from a map. I will dive into this a little bit later. All right. So the data problem. Here we see this is a graph from recent survey from Graphana Labs about biggest concerns about observability. And working on eBPF based observability tooling what I would like to say here is that the biggest concern is that instrumentation is difficult and that we are like bam eBPF no observability no no instrumentation and full observability or like that's the overhead is big and we are like bam eBPF low overhead. But it doesn't look like that exactly. What we see here is that the biggest concern is cost and eBPF can help with this. All of these aspects I talked about contribute to cost and can help to reduce cost. But cost is a complex thing. There are a million factors to it and it's pretty hard to measure how we are actually affecting the cost of observability tooling of the whole pipeline. The next biggest concerns are complexity, originality, signal to noise ratio and data retention time. So essentially we see here a lot of things related to data, to cardinality of data, how much of this data is signal, how much is noise that we need to somehow filter out to actually find the signal. How much data can we actually store to make troubleshooting possible but still keep the cost reasonable. The eBPF based observability tools produce different kinds of data. Here are a few of these tools. Petragon which produces events. By events I mean like locks but structure. So essentially locks with a schema that are just exported in JSON format and metrics. There is Pixi which exports metrics and profiles. There are a few other eBPF based profiles to like a parka or a pyroscope. There is recently more recently released Kefana Bela which provides metrics to and tracepans. So it does auto instrumentation for distributed tracing and exports tracepans. Currently I work on Petragon so I know it's the most so I will show a few examples from this one. This is graphics describing Petragon in more details. It was built as a security tool. So the main use cases are focused on security but in reality the core functionality is pretty generic loader of probes. So we can use it for million different use cases from security domain but also from many other domains because if you can load any K probe or U probe then we can do whatever we want with events we are getting from it. So here is the example configuration for Petragon. Petragon in general is configured with tracing policy CRD and this example is a tracing policy for monitoring file operations. Now it is pretty low level and if you are wondering how you can see that it hooked into security with higher permission K probe. If you are wondering how I came up with this particular K probe I did not. I generally rely on kernel engineers who know kernel very well and know exactly where to hook to for example observe fire operations because it turns out there are many different ways how the application can actually write to files. If you like me are not a kernel developer then in the Petragon repository there is quite big directory with examples of tracing policy for many many different use cases from security domain but also some networking use cases so I invite you to go to examples directory in Petragon repository and browse these examples. All right so if we load this policy to observe all file operations you can imagine that this would produce a lot of data because there are applications that are doing a lot of file operations applications developers don't that often need to think about it because a library is abstracted for us but most applications are doing a ton of file operations all the time so what do we do with all this data and how how we generally approach using evpf for observability the first step is to understand why we are using even using evpf for observability and how how it typically looks like so most companies when they are building their observability pipeline then go through a few stages and this is a very very simplified view of this but first when we first build applications usually we don't put any instrumentation in there and there is very good reason for that because instrumentation is an additional overhead and if code is evolving rapidly then this overhead either slows us down or we just end up with very very incorrect instrumentation which is worse than no instrumentation because it is completely misleading to us so this is this is not bad that yeah we don't write instrumentation from day one but then we also end up with painful incidents and very often the second step is do something go from nothing to something from from zero to one and this step is usually a game changer so there are plenty of tools now that provide some sort of auto instrumentation that provide out of the box solution so that we are getting some visibility with one command for example and this is great this already allows us to troubleshoot incidents more easily while it's also it's still a low maintenance solution because we just installed something and we don't have to have the whole team actually maintaining it and then there are probably a few other stages that I skipped on this slide but at some point the company has actually mature observability platform a team maintaining it and some business specific instrumentation that allows teams to troubleshoot incidents efficiently however usually there are many teams and many applications that are different maturity levels different stages of of this whole journey and usually we still want to keep low overhead and maybe in particular in mature big organizations we want to keep very low overhead because at scale it really adds up and it does adds up very quickly so ABPF can help with step one a lot because we get no instrumentation and many ABPF based solutions are provided out of the box experience that you install something and you get the whole solution but it can also help with in mature organizations where there are many applications and this full visibility aspect of ABPF really kicks off here that it can see everything that is happening not only applications that are well instrumented and we are getting low overhead with what matters a lot at scale many ABPF based tools are not really providing something I completely knew that is impossible with any other tools but are providing more efficient or easier to use easier to maintain replacement and this is one example of this so with Tetragon we built some Grafana dashboards for networking and security use cases which this example is showing the TCP traffic and this kind of data is also possible to get with built-in C-advisor metrics built into Kubernetes and Kube Prometheus dashboard with Tetragon in general it's it's likely to be more efficient because data is aggregated in in the kernel but and also we might get we get extra information like the binary association so you might need a team or not but probably it doesn't make sense to keep both of these tools which is common cause of of the overhead in the observability space that we just have so many tools that are duplicating each other and all right the step two what we want to observe so filtering and I will show now a few examples of Tetragon tracing policy that we saw previously so we saw this example with pile operations and the solution to to like all the fluid of data we are we would get with this is to filter by only some files for example here something that security teams like very much because this was built in with security teams in mind filtering only writes to tc password so we can write configuration like that and Tetragon will pass this configuration to the kernel so the filtering actually happens in bpf programs not in user space this is what what allows us to to have this very very low overheads because yeah everything is happening the kernel only relevant events are pushed to user space the second example is something that is pretty new I think part of it is still in in request but stack traces and on crushes so we can hook into function that that is called when application is seq folding and get stack trace for it and many many companies use some tools that that provide you that powers or the collect all the errors for you and and like group them for you however what we saw if we saw is very beneficial with bpf is that it provides this extra layer of reliability and when application seq folding this is something you you really need to investigate you really need this to have this information this stack traces so this kind of policy can be used to provide this extra layer of visibility of like reliability and be passed plugged in into some sort of stack trace parser and next example is external traffic so very often trafficking Kubernetes cluster is observed by for example a service mesh but very often also external traffic is something that people care more about for various reasons we've worked in with a few air-gapped environments where people wanted to detect attempts to external traffic to like external connections not only an even unsuccessful attempt so not only like ongoing external traffic which shouldn't be happening at all customer monitoring is a big thing external traffic egress traffic usually cost more doubt providers usually charge up more from for it so monitoring it to monitor cost is usually important and such requests external such requests are generally common and attack vector and tracing policy for this looks like this so here we hook into tcp to function that's called when tcp packet is sent but we filter by cluster ciders so we filter out all traffic that is going that is happening within ports and services ciders and localhost so then we will get events only for external traffic and just because I like showing the pf code on slides and to show that it's the filtering is happening in turner this is actual code from tetragone you can go on linking the slides and see the full code this is heavily truncated because yeah it would be filled slide but what is happening is that we restore this filter from tracing policy in a map and here you can see the map look up which compares the address that we are handling right now to the range in the map and decides if we should get an event on this do something on this IP or not okay and then last thing and maybe something that that's it's most that we first think of when we want to reduce amount of data aggregation so aggregation means metrics in general this is how metrics usually how metrics flow works so first collect metrics expose then in your metrics solution for example Prometheus pull this metrics start and somewhere and then query visualize so the part on the right is usually Prometheus or different stages there can be replaced by different more efficient solutions the part on the left is the instrumentation part and usually it's thought of us one thing usually collect metrics and expose metrics is like one instrumentation one library however we can separate these parts we can in particular we can defer the collection parts to ebpf and how we do this is this is example where we collect metrics per so we want metrics with labels from with Kubernetes metadata because this gives us this high level context and this allows us to associate events with particular with like teams in the organization for example so in the tetragone agent we watch bots this can be done with the case by watching api server or container runtimes we actually switch from api server to container runtimes at some point because of security reasons but in general like both of these are possible for observability tools and then we pass this metadata we got about the pods to the kernel to the we write them to the bpf map where we map container id to Kubernetes metadata the next step is that we have bpf program and on every event when where it's hooked it gathers labels from this map and it updates metrics start in another map and as simple as that we in user space what we need to do this is again a bit truncated code but the only thing that we need to do is read this metrics iterate over this metrics map to collect metric with for all the all the kubernetes labels and expose them with with primitives all right i'm think i'm out of time so thank you very much for listening do we have four questions if anybody has any questions then yeah feel free to find me here or anytime at the conference sorry quick question i'm here i'm here ipv6 support sorry ipv6 support do we support ipv6 with this ipv6 yeah yes yeah so uh this code that for filtering i showed yeah actually one thing that i truncated there was ipv6 because it wouldn't fit on a slide but yes absolutely we support ipv6 yeah thank you for your talk sorry i have a question about ebpf you were showing some c code yes i played a bit with ebpf and i was wondering if maybe someone is working maybe you know on another language on top of it to maybe make it more mainstream could be luah or maybe even i mean why is it see do you know if some people are trained to also make ebpf available for no kernel developers is it yeah so so it's see because kernel is written in c i know there are people writing some bpf code in rust uh i know it's a thing but i haven't digged that much into it so yeah this this is another language i know it's possible yeah please check them hello so do we have a bunch of default policies or blueprints which companies who want to move to tecagon can get for free or by default or is it like everything has to be created from scratch for example the example you showed where the etcd password access changing that is a warning alert like do we get those things for free or is it like we have to create those rules ourselves you have to create those rules yourself you don't necessarily have to write them yourself you can use the examples directory in the in the trigonal repository so yeah this is this is the current solution for this because writing this tracing policies is difficult for non-kernel developers we all know it is so the current solution for this is this like examples library which has documented policies for many different use cases so you just take them and you apply them yeah by default like when you just install tetragon and don't apply this configuration you i think we will get events for process execution only this is all done to ensure lower overhead this is like the main goal of this this decision that by default you don't get like this you know events for things you are not interested it or things you will monitor with other tools because tetragon is often used with also other tools that you know can duplicate this so yeah this answer is like use the examples and i'm going to assume that there's also no a community driven rules like like these rules are good for rest app these good these rules are good for post-grass application databases like there's no a community driven like we can look at like certain scenarios yeah so i would say like this examples directory in tetragon repository is is community driven most of the examples at this point are security focused there are not that many based for monitoring for user applications so not that many application policies using q-probes for example but it's absolutely possible i guess most of them were written by no kernel developers not postgres developers and when you have rules for like monitoring specific user space application then writing this rule always requires certain expertise make knowledge of internals of the application this is something we can't work it out really so yeah it is community driven we would absolutely love to have like more examples from the community for specific applications specific use cases thank you hi congratulations for your presentation there are some integration based in auto instrumentation for traces there are some integration integration with open telemetry for example i collect the data sent to open telemetry and implement some kind of sampling maybe head sampling or tail sampling because the volume of data i i imagine that can be high yeah so for for distributed tracing specifically right the tools that i know about um i think you can so open telemetry itself provides like auto instrumentation but i think it doesn't have like built-in ebpf based instrumentation but as far as i know you there you can go language is instrumented by open telemetry using the ebpf for example maybe yeah yeah yeah um i mean i am not sure how the something configuration looks looks there because i think i don't recall any sort of something happening actually in bpf there but also i haven't looked in the face that much so so maybe because you can sample for sure like somewhere in the pipeline wherever you go it wants like you can sample it when you collect the traces the most efficient thing would be to sample um in kernel so that you don't produce this trace but i didn't say this happening but yeah maybe i guess the refiner before would be good to ask about okay thank you so much hello uh dominik from epfl equal polytechnic federal uh of lozan in switzerland uh congrats for your awesome presentation and synthetical thinking you were able to present a very complex topic in a very clear and efficient fashion thank you very much for that i've got a question regarding uh so you know you probably know of detrace you probably remember of that detrace that had a detrace that was the thing that uh did a bit like ebpf but with no passive effect at all because it was able to mutate some code inside the kernel when the probe was active and then remove itself when not and there was a feature that was really interesting in that which was that it had user space support uh you could put uh the very same kind of probes inside programs that didn't even consent to it is there an equivalent in ebpf word do you have like uh libc ebpf or something like that i mean there are you probes but honestly i uh i don't know exactly how how this um work in detrace so not sure how uh so i don't know sorry all right that's fine thank you how close it is you can answer this question thank you uh detrace uh uh was used back in the past but had a higher overhead than ebpf so you can cover the tracing that you were able to do with detrace with ebpf with a lower overhead it's better lower overhead thank you


Hey guys, it's Julia, and welcome back to my channel. And for today's video I'm going to be talking about the books that I hope to read in the month of May. So in May I have a few books here that I want to read as well as my TBR for the Buzzwordathon. So the Buzzwordathon is going to be hosted by Dylan from Dylan the Reader 5 and Lala or Kayla from Books and Lala to people that I absolutely love here on booktube. This readathon is going to be going from May 7th to the 13th. Basically the concept of this is you use the buzzword girl and you can read any books that have G-I-R-L in the title. So first up we'll start with that TBR. So I have three books here that I'm hoping to get to. So first I have is Fat Girl on a Plane and this is by Kelly Dovis. This book is about a fashion blogger who is going to New York City and she has to pay for two seats on the plane due to her weight. This book is just about her career. It deals with body positivity and it deals with body image and body positivity. And it's supposed to be really good. It comes out in June so I'm super excited to read this one. HCC, Frenzy sent me an ARCA this one. I receded an event that I went to with them. And I'm just super excited to see how body images explore in this book. This is also a debut novel so I'm really looking forward to this one. I have Girl Interrupted and this is by Susanna Cahason. And all I know about this one is that it takes place in a psychiatric hospital so I'm looking forward to seeing what this one is going to tackle. There's obviously so many books out there that deal with topics of mental health and mental illness. So I'm interested to see how this book is going to handle it. And I know it's not like a new release. It's an older book, not older book. It's definitely been around for a bit? Maybe? Like for 10 years? Maybe? I'm probably wrong. But this book I'm just looking forward to seeing how it's going to handle these topics. And I do really enjoy reading books about mental health and recommending them to you guys as well. And then this is their like buddy read. You don't have to read it, but you can. And that is Undead Girl Gang by Lily Andrews. I love this cover. When I saw the photo of it, I was like, yeah, it's cute. But then when you get it in person, I'm like, nice. These two girls die under suspicious circumstances, refuses to believe anyone's explanation that her best friend was involved in a suicide pact. Instead, armed with a tube of lip gloss and ancient Gimour does the unthinkable to cover the truth. She brings the girls back to life. It sounds really weird, but really interesting. And I'm looking forward to seeing what this is really about. It sounds really weird. And we'll see how it goes. So on to the just other books that I want to read this month. I'm hoping to get through A Court of Frost and Starlight by Sarah J. Mass. This is the novella, the 3.5 in the Aquatars series. And I'm looking forward to this one because I miss this world. I really do. And I'm excited too that this book is actually dual POV as well. So it's recent and fairer. We get both of them. And I'm interested in it. Since it's come out, I have heard mixed things. No one that I know has finished it yet, but people who are reading it right now say it's really slow. So I hope it's good. It is very short. I don't think I've ever would have... I would never have thought to see a surgery mass book this tidy in my life. But hopefully it's good. I really hope it is. And two books that I'm currently reading that I want to talk about that I need to finish. That I'm going to finish actually because I cannot finish them. First up is 1984 by George Orwell. I talked about that I'm reading this for school. So I've only read a little bit of it at this point. But I have to tab the whole thing and do a bunch of notes. So this one is not one sitting kind of read for me. But I'm enjoying it so far. Actually, nothing has really happened yet. But then again, I'm like 30 pages into it so I don't really expect anything big to happen. But it's about society running by big brother and like everybody's monitored. And it's... it's a lot. It's not a good description, but hopefully I'll be able to tell you guys more about it when I finish it. Last but not least, I have Wild Blue Wonder and this book is by Carly Sorsiak. And I know I butchered that so I apologize. But this I was sent for review by HTC frenzy so thank you so much to them. I requested this one and this book comes out on June 18th. So this is about... so far I have read like 10 pages so nothing really. But this is about a summer camp and it's a magical place where blueberries grew and fell in love with her best friend and then this accident happened and it's about the aftermath of that. Falling love is the wildest thing of all so it's a contemporary coming-of-age kind of story. I think there's gonna be yeah about love loss and monsters real and imagined. So maybe a little bit of magical realism in there as well. And I'm really excited to finish this one. I've only read like 10 pages. But I'm excited to see how this one's gonna go. Here you guys have it. Those are the books that I'm hoping to read in the month of May. And for Buzzword, let me know your thoughts in the comments down below. And if you are going to be participating in the read-a-thon or not. And what you guys are gonna be reading this month. And that is all for now. Thank you so much for watching. Subscribe if you're new. Like this video if you enjoyed it. And I'll see y'all super soon with a new video. Bye!


What is behind the dramatic increase in dementia in Japan over recent decades? Maybe it's rising obesity rates, or the increases in cholesterol, saturated fat in the iron, from increases in animal products and meat. Overall calories just went up about 10% in Japan, whereas animal fat and meat consumption rose 500%, about 10 times the rise in sugary junk. Now, during this time span, rice consumption went down, but the thinking is that rather than white rice somehow being protective, maybe they were just eating something worse instead. It's like when you find fish consumption is correlated with less disease. You wonder if it's because they're eating that rather than some worse meat. If you look across multiple countries, you see a similar pattern, with the most important dietary link to Alzheimer's appearing to be meat consumption with eggs and high-fat dairy also maybe contributing. There appears to be a really tight correlation between Alzheimer's and per capita meat supply, and then studies within countries uncover similar findings with Alzheimer's and cognitive decline associated with meaty, sweetie, fatty diets, whereas most plant foods were associated with risk reduction. This could be for a variety of reasons. Animal products tend to have more copper, mercury, lead, cadmium, no folate, butt-containing saturated fat and cholesterol, and pro-inflammatory advanced glycation end products. There are so many mechanisms that dietary modification may be our best bet for reducing risk of Alzheimer's disease. But how do we know its cause and effect? The evidence that meat consumption is causally linked to Alzheimer's disease, while there's the strength of the association, the consistency across different types of studies, the fact that the dietary changes preceded the risk of dementia, the dose response, more meat linked to more risk, a bunch of plausible mechanisms. We know meat is a risk factor for other chronic diseases, but there's never been a randomized controlled trial to put it to the test. When you read reviews of the damaging effects of high-fat diets to the brain and cognition, a number of factors are proposed to account for the high-fat diet-induced damage to the brain, oxidative stress, insulin resistance, inflammation, and changes to blood vessels of the integrity of the blood-brain barrier. But these are based mostly on studies of rodents. Yes, high-fat diets can cause energy dysfunction in the brain, based on fancy MRI techniques, but if you're looking at that, thinking, that's so weird-looking brain, that's because those are rat brains. Let me show you two sets of human cerebral arteries. The arteries deep inside your skull, these are the brain arteries on autopsy of non-demented elderly individuals. Here are the arteries from Alzheimer's patients, who are clogged nearly completely shut, with atherosclerotic plaque packed with fat and cholesterol. With CT scans, you can follow this intracranial artery stenosis, this brain artery clogging over time, and follow the progression from mild cognitive impairment to Alzheimer's disease. Those who only had low-grade stenosis were pretty stable over time, in terms of their cognitive function and ability to dress themselves in other activities of daily living, whereas those with more clogging started slipping over the years, and those who started out with the most brain atherosclerosis rapidly went downhill and twice as likely to progress to full-blown Alzheimer's. Chronic consumption of standard Western diets enriched in saturated fat and cholesterol may compromise our cerebrovascular integrity, compromise the blood vessels in our brain. So, of course, drugs are recommended. Pharmacological modulation of diet-induced dysfunction, but why not just try to eat healthier in the first place?


I'm on top of that. Since did we have a problem? Hello, welcome to another video. It's been a while. And I'm out and it is, well, it's chucking it down, but it's my only window I've got. I was waiting for a break in the rain, but it isn't coming. It's forecast rain for the next two or three weeks. I'm just gonna do it because I need to do it. The rain's falling in on itself. It's been too long. I've got a new four season tent to check out as well, so it might as well put it through its paces. I'm off up there. Into the fog. There probably won't be any views are out, but sometimes you get caught out by the weather and sometimes it has the opposite effect and it's nicer than you planned for. I'm just going to get my mountain legs back under me and we'll see where we're at. It's going to be a wet and windy wild camp. Stay tuned. His sideways, my ears are popped. Not only am I testing a new tent and dragging my brain out at doldrums, it's also the final farewell to my lower renegades. I've had them for years. There's old inch sides. They're hardly fit for purpose now, so I thought instead of throwing them away, one last ceremonial adventure for them before they go to big shoe shopping in the sky. Get views man.  So we'll just do it best we can here and we'll cobble, cobble some of it together because this is a secondary thing. First is, first is getting me in mind out at doldrums. Second is testing this tent out before I take it on some longer adventures. She's a wetting. That'd be a bit much. That'd be a bit dangerous. Yeah, looks a bit fast flowing to me. And it's at the very least. Sucking from knee down in it. It's anywhere down here. Oh, let's go further up and see if we can find somewhere. Otherwise, it's going to have to be a wet foot crossing. Mountain duck. Mountain ducks. Lads, lads and lasses. How deep is it there guys? I looked deep. See as late as. That's waist height. Oh, that's waist height, man. I am playing them games. I mean, even if I get across, where am I? Oh, dude, it's too deep. You could swim in it.  It's been chucking it down for pretty much weeks. And so, we're in like a basin here. And all these hills from around here are just pissing water down into the middle. And to be fair, it's created quite a nice deep swimming area. But it's proven a bit difficult to cross. And I guess it's more dangerous than I think, because you can see it's swirling. Swirl jam. I aren't going in. I'm not doing it, am I? I'm doomed. Am I doomed? To stay this side of the river? Yeah. And there's these little thin bits, but they're even deeper. Are they? Yeah. That's waist deep, man. That's waist management. If you knew how hard it was for me, just to even get to the start line of this, of this trip. Well, anyway, it doesn't matter. The amount of times I've just sat in van and been like, like, all gear ready and that. I just can't do it.  Can't carry it. And then it's just taking a it's taking a lot to get out. Today and I know like, oh, what? You're only going camping, but it is more than that.  You know, some days I genuinely feel that like it's harder just to plug into the real world and just do what you're supposed to do. Then it is. Once I've set off, I can be a machine, but it's just getting there. But I'm here and I'm not going to let this overflowing river stop me. So we're getting across whether it's by hook or by crook. Oh, oh, oh, oh, but I just absolutely getting soaking, which is probably what it's going to be, but we're doing it. Go for it. A few tips for river crossing. First of all, check out the best place to get across and then look for exit strategy. In case it all goes wrong. If your feet get swept out from under you, you've got to find out like, right, I'm not going to get swept off that waterfall. I can just pull into this side bit and with zero dignity, crawl out.  Let's do it. It's going to get wet.  You didn't say always facing up the river or the water, whatever it is. Top tips. Come on. Made it, bro. This is why waterproof boots are just pointless in these conditions. You may as well go for some of that light and that dries quicker. Or a pair of, a pair of wellies, or waders or something. Anyway, you'll keep your feet dry. Beautiful views here. Down to bottom here. Can't see for dunk. All the tributaries in the the streams are just white. That's how fast it's flowing. It looks like snow. It doesn't look like it's going to ease off at all. It's relentless. Feet, obviously from waist down is drenched. I'm not sure about top half. I've got this finished waterproof top on. I got from Northern Monk when we did the brewing the beer on top of Ben Nevis. But it has an emblem here. That they'd sewn on afterwards, which became a big leaking thing. So I've nickwaxed the whole thing and covered this bit with gaffer tape, hopefully just to keep some of water out. Is it working? I don't know. It's hard to tell at this stage if it's sweat or rain. But on days like this you're going to be wet. And I recently did a video on how to how to hike in the rain. So I'll leave that there if you want to check it out. I've got a gravel bag, like a plagi bag in my backpack. I've got my rain cover over the top, dry clothes for when I get in tent. I should be fine. As long as tent doesn't let me down. It's relentless. On the plus side, it's quite soothing, isn't it? It is quite soothing and the thought of conquering the rain and getting all tucked up in my waterproof tent is a wonderful feeling. Just got to deal with a bit of hardship first and that's good. Have a little dip in there tomorrow, but I don't fancy dropping my core temperature too much now before getting into sleeping bag. We'll do that tomorrow, maybe. Temperatures dropped now that we're up here, find somewhere on this side of hill because wind is blowing this way and if I'm tucked into this side of hill, it should give me a little bit of respite from what's to come and it is biting. Biting cold. Shit views, mate, but so what? It's more than that. I don't even know if you can hear me on this thing, but it's not about the views, mate.  Take control of it, mate. Own it.    Own it.  Toxic, mate. But I don't even know what I'm saying. Is it true? I feel like it right now is that I'm taking ownership by making it hard on my terms. Calcifying the old noodle and the body. Happy days. Best go find somewhere to pitch up now. Struggling to find somewhere that's not completely bogged out. Got a pitch on this stuff. Sideways, we're in. It's been bad all day, but starting to get a bit more ominous. I'll get pitched here. Before it gets any worse. I've topped out. I've had a look round. There's no views to be had because I'll get me shelter knocked up. Wet clothes off, dry clothes on. Maybe a bit of tea, won't go. And that's it. Just relax, man. Just listen to an audio book and and just zonk out. Tearing over there's a compact AS. I don't even know if you can hear me, mate. I'm going to do a proper review of this tent. I won't go through specs or anything now. It's my first time using it, sir. I'll reserve judgment until I've until I've until I've used it a bit. And I'm doing a full review of it, but there is a discount code for it. If you want offer anything actually on the on the tearing over website and they've got some they've got tents to suit all budgets. And I also got some a couple of pairs of gloves off them, which I have been wearing, but it's difficult when you you're filming and stuff. But if you want to check it all out, there's a discount code, which is this and I'll leave a link below. So go and check it out and get yourself a little bit of a discount if you want. These are gloves. I got extremities. Recommend them. I've been using them and I recommend them. Right, this bit is just rough as what I'm going to be doing is dumping all wet stuff outside. Socks and lot. Excuse luminous pegs. Top part's pretty dry-ish. Come on. Right. Down with me, mate.   Yes, man. What's that for? I don't know. I'll get to know in the future. You know, it didn't matter. Closed up. Yes. It's got these little Velcro bits on the back, look that open right through and then another bit on the outside. So it's a full on let's the draft go all the way through. It should be good for condensation we'll see. Sorry, just to have a luminous kegs on last life in it. Oh, no, I'm soaking. That's up front of me. I think side of me is dry and back of me, I think. Well, it's just because it's not waterproof. Is it? That's what that jacket even not waterproof or you just been going down top and just leaking all the way down, which I think it probably that's what it is. What you do in this situation, you'd be thankful that we're in here and it's dry. I mean, this is a one-man tent. As well. Very spacious and at last a true one-man tent, not just like a cocoon or where you need a two-mana. This is an actual one and a half, but perfect for one. I'm kneeling up here so far. So very good. I did bring my Delta pegs, but these pegs that come with it. They're pretty chunky and there's a lot of guy out points. And I was having a look round and I thought, yeah, let's just give it a test with how it with the pegs that it comes with, it seems pretty sturdy with all the guy out points. It is four seasons. So it goes down to the floor and it seems very sturdy. There's a lot of room in here, but we wanted to do now is anything that's wet off and then on with my merino base layer, my down trousers, down jacket and dry socks. Get me a bed blown up and then that's like then that's tent zone in it nice and dry.  And we go hiking. Let's get our dry layer on then. That's me all dry. I've got my acclimat merino wool base layer on. I've got down trousers. These are nature hike down trousers, rab down jacket and merino wool socks on all dry. I've got this buff hat thing fleece lined. This is from this is from Terra Nerva as well. They do gloves and hats and things. Definitely worth checking out. It's like a snood. Look at it. It's huge. It goes around your neck is like a buff. Then on the night can come up over head door sorts with it. I also use it because it's fleece lined been wrapping my batteries in it further for the camera. So there's a lot of the run out in the cold. I've cracked open the door on the outside a little bit. It's got like a little roof bit on it so that no water can get in just to help with condensation. Then I've pulled this back. So there's just mesh here. My sleep system under here. I've got my mithin mat like yoga mat, whatever just just as a little bit of extra protection for the pad and an extra layer of warmth as always. I mean she's been through wars. I've patched it up a few patches on it. I must have had this maybe six or seven years used it extensively. It's the Neoware X-Term large pillar is the rapid SL pillar by Big Agnes. I've got my sleeping bag, which is the Rab Ascent 900 and then I bring this with me. It's my summer quilt, which is also which is a Big Agnes. What is it? I don't know. Here we go. That's what it is. Fusel ultralight. It's a down blanket. It was for some of you certainly, but when you bring it out in winter because it's only small, it just gives you that extra layer to go over top of sleeping bag to keep me nice and warm. Cook up some of it to eat and then it's audio book.  There's no pointing going out there. I'll keep checking. I've got a little hole there. I can check through there for now. I'm just tent bound. Sturve of choice for this trip is the Serta Windmaster. It has this lip around the top. Back off, John. You see this lip around the top? It's really small, but it protects the flame from the wind. Does a sterling job and this thing comes off. Should you want to pack it down smaller and that bit folds away, but webs for now. It's got a built-in ignition as well. It's good. It's just good stuff. Torx 500. Got me trusty clean canteen back. Flip the handle up and it slides along into this groove here and then it'll stay up. Pretty good. There we go. Top tip. A lot of these dried meals. I'll have a little sachet in it to keep it dry. Countless times I've just forgot about it and put water in and then you get to it and you're like, Oh God, that can't be good for me. Wherever it is, it just works its way to, there you go. It just works its way to the top and you can discard that. There you go. We're on. What are we on? Beef stew with potatoes. Yes. Yes, please. Fill lines. See, fill level. You'll maybe see in there, but you maybe won't. There's loads of lines with letters next to them and it's each one. That's a different letter. This one is C. So quite a lot of wet. There you are. Extra long titanium spoon helps you get to the bottom of your camping meals. Fasten the back up and then you leave it for 8 minutes, but I like to leave them on a little bit longer. Maybe 10 minutes, 10 to 15 even as long as you want. And that goes in there, boy. Yes. And can you feel it heating all your organs up? And that is when you went to camping. That's another top tip. Get your dinner.  No, get your dinner on your stomach before you put it in your stomach. Top tip. That's one thing that I love about camping when you're doing like multi days and it or if it's raining is you've got to be really meticulous with your stuff. Quite slow and quite considered because you just end up making it hard for yourself. If you rush stuff and you don't put stuff away properly or you know, you get stuff wet that isn't supposed to be getting wet. You're only just making it hard on yourself. So it's worth just slowing down and just taking your time with everything. And that's one of the joys of it is conquering that is conquering the elements. It's keeping everything dry. I mean, I say that and then come tomorrow morning when I've got to put all that wet clobber on. It's a different story, isn't it? In tears. Oh my word. Look at it.  Is it? There you are. Look. That's lovely. There's something to eat ones might be my favorite. Maybe I'll do a review. Shall I do some reviews of camping meals? See which one is the actual best eating before you go to bed keeps your one as well because your body is breaking down the food. And some of it to do with science makes you warm. Ow. Shiny headlamp in the face. You can see me. I don't know if you can hear on this, but it's still pissing it down. One of the things about camping in winter is that like four o'clock or whatever it is or whatever it was today because of the rain. I free for four o'clock. You just hunkered down. I've just been listening to an audio book for like five hours and nearly finished it. The Satsuma complex by Bob Mortimer. I recommend it. I've not finished yet, but it's really good and I'm really enjoying it. But it's cracking on now. I'm going to hit the here and just listen to the rain as I drift off because I like it. It's very soothing. As long as it's not like mad. Windy. I don't mind it. This is quite soothing. But hopefully tomorrow be able to see. I mean like a little bit of a delve. So that's it.  I shall see the on the morrow. What a night. It hasn't stopped raining. The winds have started to pick up and the area that I'm in. I found this little sort of delve and it is flooded and it's getting worse because I can see I mean you can see look look at that. It's just undulating underneath the tent where there's standing water. It's not good. Oh no. It's flooded. I mean I can't really you go back to sleep. But then the unappened the unappened does it. It unappened does it. That's it. It's lovely and sunny out there. Lovely and dry and sunny. So I'll just probably open the door. Make myself a coffee, sprawl out in the sun, pick some flowers and then skip down there. Have a little swim. No. The reality is I've got to get up and I've got to put all my all them wet clothes on and deal with the fact that I'm actually camping in a massive puddle right now. And the winds picking up so I best get out of it. Get me wet clothes on trying to square everything away without getting everything else wet and then make a move. Oh look at this man. Look at this. That's I'm on top of that. You think we have a problem? Oh, I've got to put I've got to put these clothes back on. Oh, look at my clothes. Absolutely. They're soaking man. Let's get out of here. I've got to pack up. Yo mate. I'll tell you what, I was going to go for a swim, but I've had to put these clothes on and they are drenched, make drenched. Look at that. He's pelting it down. So I've got to get 10 put away. This is the wettest I've ever been on the camp out for sure. I'm actually sleeping in a puddle like a big puddle. My hands are cold. Everything's cold. Right. Let's get squared away and get off this hill. Take only memories. Leave only puddles. I'm laughing, but did like no, didn't know. Oh, no, just no. Just getting up there. Look at that man. That's where I was in that puddle. Just getting up there and having to put these because all these clothes were in the puddle so they were just saturated and to go from like nice and warm and dry to putting them on and packing that tent up was one of the worst camping experiences of my life. And I don't mind admitting it. It was rough, mate. It still is rough. I'm freezing. Oh, it's really closed out now. I'm definitely the only one out here because all that river crossing at the beginning will have deterred most rational mines. Oh, man, look at this. Embrace it, I guess. You've got to embrace. The hardships, aren't you?  Brain's just been absolutely mullered because why just seasonal stuff in it and other stuff, just mental stuff. Nogging's not been right and oh.  There it is.  What are you going to do? Galvanized Calloused. I feel stronger even though I feel freezing on them. Oh, all that, but it is freezing and I'm sucked to the bone. But in some weird way, I just feel great. I feel good because it's just real in it. It's real and honest, honest hardships. Instead of like mental hardships. This is just like I know where I am with this. It's just honest and good in it.  That's hard to get your head round. Whereas this is is hard, but I can get my head round it. I'm like, yeah, this is it. We're just soldier on. But it's tough. I don't know what I'm saying actually because I'm concentrating on not falling down here and also keeping an eye on where I'm supposed to be going. I'm just contemplating whether to go for a swim. But I think that's a bit daft because I'm soaked to the bone anyway because all my clothes were soaking this morning.  Plus I've got that river crossing and so that's going to all going to liven me up because that's going to be some health today in it. Extra fast. You know, I want to just keep me wits about me and I'm too cold. I'm too cold to go swimming. And that's I'm swimming now. Literally feel like I'm in water now. I've got coldness in my bones, man. If this was like the first day of a multi-day hike where I was doing like two weeks, I'd be in a lot of trouble, I think because everything's soaking wet from sleeping in a puddle. And if there was no rest bite from the rain, you know, like, because normally you get a little day of sunshine or summer dry, but if it was like this, which it is up here, it has been like this for the last couple of weeks. It's going to be like this for the next couple of weeks as well. I don't know what you do, mate. You'd be you just have to be wet. The majority of my stuff, my tent stuff is dry.  And then just try and keep your tent stuff dry all the way around the oven top of there. Too wet. Too wet and cold, isn't it? To be doing this. Walk backs. I should get somewhere dry and warmer. Come on. Bit of a jump, innit? A bit cold though. Bit of a cold start, but jump. I'm genuinely concerned about that river crossing that I did yesterday because everything's just everything's just overflowing, man. And it might be too high and too fast. But I have to stay out here till spring summer 24. Can't find my breadcrumbs that I left, but we're in. The wind is biting through me. I appreciate being warm and dry. And I look forward to the next time that I am. I'm like, oh, I'm going to get so dry and so warm, hopefully. A lot deeper and it's a lot faster flowing now. Yeah, this is a lot higher and a lot faster than last time. But if I want to get home, I've got to do it. It's got to keep facing up river like like last time. That could have been a lot worse. And I'm thinking this. Don't even funny. So cold. All right. It's kind of funny now. Well, that wasn't funny at the time. I was like, am I going to get stuck off this waterfall? Game over. I had no choice. Otherwise, I was just going to have to live out there. River crossing was wild. Like a few meters away from where I fell, that's where it goes over edge like and if I'd gone over edge, that'd have been me. Probably game over. Definitely game over. I was close to logging off there. Won't that? I didn't even think about it. And I was like, oh my God. And then afterwards I had a bit of an adrenaline dump. I couldn't have at tops there. No, I started to bonk out a little bit. I think I make sure just like being so cold and the adrenaline of like nearly getting swept over that waterfall. I'm going to do it to you, isn't it? I hope you can still hear me. Whoa. What have we learned? We've learned stuff, haven't we? Hey, we learned stuff together. No, mate. As I say, the old noodles have been kicking my head in of late and it's taken me a long time and it was hard to hit up the geese. It was hard to get to the start line on this one. There's a few, a lot of failed attempts and a lot of beating myself up about stuff and whatever, but and this has been probably in recent memory anyway, the hardest camp and hike I've done as far as weather conditions and stuff. And as I start to come back down there and towards the van I'm filled with elation. I'm absolutely giddy, but I just, I've done it, that it's done. I've conquered it, left it all up there. I'm not going to cry. Because it's rain, it's just rain. Ah, that's a good one, mate.    And then he thought, he thought it'd be over and then that negative thoughts and that dark cloud is like, all right, fair enough. Fair enough. He's on one. Let's leave him alone. And I feel like that, I feel like a weight lifted off me and tented really well. Considering it was in a puddle, very well indeed. I'll leave a link below for the discount code if you want. I'll do a proper review of it because I didn't get to show you what bells and whistles and those bits that I want to look at as well. So when the weather's a bit better, I'll have a proper look at it. But for now, I'll send you an output love and if you're going through it, mate, if your noggin's not in a good place or you're struggling, I'll send you an output love. Dark times pass, mate, dark times pass and look after yourself.  You know, force yourself to get up and do something, do something positive for yourself and you'll be reaped, mate. Now, but love more of why.


If you want some high quality behavioral science from me and the team at Nunchdonk, then check out 42courses.com. And for this weekend only if you use the code Nunchdonk23 to check out you'll be in for a fairly pleasant surprise.


This is the Friend Ball, and it's one of the most rare Pokeballs in Scarlet and Violet. Friend Balls aren't the most effective for catching Pokemon as they have a one-times catchery, the same as a regular Pokemon. When you catch a Pokemon in it, it gives them 150 Friendship, which is very useful to catch Pokemon who need high friendship to evolve, like Azural evolving into Meryl, Chance evolving into Blissey, Eevee evolving into Espeon during the day and Umbreon during the night, Iglybuff evolving into Jigglypuff, Peachu evolving into Pikachu, Riolu evolving into Lucario and Snowm evolving into Frostmoth. You can get this ball by completing your Pokédex and from the Fortress of Marinada auction house. What Pokemon will you use the Friend Ball on? Subscribe and tell someone that-


Here's the heart and soul nebulas. The heart nebula's intense red output and its configuration are driven by the radiation emanating from a small group of stars near the nebula's center. Soul nebula is the eastern neighbor of the heart nebula.