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So do those things one more thing before we get to the podcast We are running a sale maps prime maps prime pro and the prime bundle all 50% off Head over to maps fitness products calm Make sure you use the code June prime without a space for that discount. All right enjoy the podcast All right, what's going on? Well, I'm in trouble. What happened? Well, no I just this weekend we were hanging out and Katrina is Standing behind me and she's like doing something with maps or without and she's and I was scrolling through our thread Yes, and and right away. She's like, uh, what was that? So, okay, I guess show her that's Sal honey sends half naked photos.  He's like, what do you think I'm gonna see without Like seven eight percent where am I at Adam? What do they call that here that v thing like that just you can't share that with friends No, they call it gutter. Oh Someone said that the other day Chubby it's the it's the bumper Hey speaking of which yeah, by the way, that's why I heard I got this lady hammered me on Instagram through DM because of one of my memes Oh, of course got to read this to you because that a twist ensued and when the twist Oh, bro when this em night Shyamalan When the twist hit I felt not bad. How bad was the meme was it like on your scale of your memes being? Okay, so it's the picture of there's a guy sitting next to his sex doll That's kind of bad and it says I mean, I won't read the whole thing because it thugs looking at he's giving me the look You know the look we talked about earlier.  I love how he said he wasn't gonna read that. Yeah No, I didn't read the bad anyway. It's hilarious. Listen if you go to my Instagram and you see my memes They're not for kids duh. So anyway, this lady just like tricks comments on it And she goes seriously too bad.  Here's the twist They're not minors.  Yeah, so I said, uh, I said, yeah I said if you think your adult children haven't seen way worse of that lady You're out of touch your way out of touch and then she keeps going this is filth I can't believe it people would post this. I said look is it it's your parents up to you. I said, but Your kids are full on adults like they're over 18 Bet you they saw way worse and she keeps going on those kids are maintaining the facade though, right? Totally, you know like oh, yeah, like they must be watching movies and be like covering their eyes like mom It's either that or like I think I think parents are like in denial of that When you have a kid, it's like doing drugs or steel or so with that like it's always some story You're like, how did that kid? I mean even like we just recently had Ian Bick on the show, right? I interviewed him and everyone's just like how did his parents not know like all this money Transact he's buying jet skis and cars like never once stopped to question him, right? You know and you listen to him. You're like, uh, yeah So I think parents just don't want loans from drug dealers.   She's their adults. Yeah, they're old enough to go fight in war for God's sake I want a relationship with my kids where of course There's strong moral values and things that we talk about and teach But I also want them comfortable to ask me the hard questions because if they don't ask me They're gonna go to Google or their stupid friends who oftentimes will give them bad advice, right? And if there's comedic value, then there's something yeah Do you remember the way you joked around with your friends when you were in sixth grade let alone when you were 20? Yeah, I know for God's sake. That was hilarious that you I did not see that coming. Yeah, dude.   This is a great filter. I'm not for you Yeah, you know I'm saying it's like those warning labels on it's like how Vicki thins her hurt all the time you see It's like it's like purging every week You ever read warning labels that they have on Appliances and stuff and you read and you think to yourself who are these four like a hairdryer you ever seen a warning label on hairdryer You know what it says do not use while taking a shower. Oh First of all, I we can if you're trying to dry your hair kind of an oxymoron doesn't make any sense Number two like if you know if you know not to use if you know not to use that or if you don't know not to use That in the shower.  So let's just leave it out Let those people take care of it. So what's like all the the signs when you go to the airport?  Yeah, what happened here? Yeah You ever seen signs at the hardware store on the toilets play non-functioning toilets, you know, somebody was like yeah They have to make signs for people. It's just that's the nature of the thing. Here's your sign Who's the comedian that used to do that all time? Here's your son. I was blue-collar. Yeah, my favorite sign of all time This was a real sign. It was a plant someone took a picture of it created a meme It was planned parenthood. So, you know planned parenthood and then it said for family planning, please use rear entrance. Yeah That's beautiful Meanings to that. Hey, so we can finally talk about the movies that we watched over the weekend Yeah, so let's start with Cruella amazing raving. I mean Adam's been raving about it all week Did you watch it? No, I'd bro so well made. Yeah No, I was going to because my youngest actually he'd watched the whole Dalmatian series and all that and so this was like one of those he's like wanted to watch But I'm definitely gonna watch it tonight. Disney has the best Riders by far.  I got I got a ton of comments on that no, I posted about it saying that it was movie the year Yeah, movie the year changed my mind as I stand by that. I think it was I don't think it was I just you said It's the best movie in the last five years. I said I can't know what I said is I can't think of a movie that I've seen that's better in the last three to five years So nothing that comes to mind at least like nothing that and I it's up there and I've challenged everybody I mean give me a movie and this the movies Jojo rabbit was good 1917, but again, I haven't seen it So yeah, yeah, but Cruella's like for everybody. Yeah, so and that's and that's part of my argument I think that's so because some people started naming like these like, you know, you know Sundance film horror films and stuff that which by the way I looked them up and I saw I actually watched one of them really really good horror film Yeah, well, it's like a what do you call like kind of like spoof horror or whatever What is that if it's not like real kind of like oh, so it's not scary scary. Yeah. I was I just got excited Yeah, no, you know, I'm not into that stuff But my point is that it's not it's not something like the whole like how often do you watch a movie that the entire Family can watch and you as an adult grown-ass man go. Wow. That was like Shrek Oh, I keep telling you guys to watch Mitchell versus the machines. I watch it. Oh, what'd you think? Yeah, it was good. I told you. Yeah, it was really good Cruella was was another level. Another level. It was I mean that the casting the cast so I love the story the writing The acting the soundtrack. Yes. Yeah the twist I mean it had it had everything that you want in a two and a half hour movie, too Never once did I find myself going like oh, this is kind of slow or they drug they drug that on no super good Now there's the other one that Justin Crap all over that actually I think was good. It wasn't definitely not great, but it was good Talk about this army of Yeah, army of the dead by the way some of the some of the people were challenging me, right? Oh, I said, of course, they're tripping. They said army of dead was better. No, they're tripping and I watched it last night I was like it was entertaining, but it's not not even in the same universe No, and again, I went to a movie theater to watch it like they they it just came on Netflix So I could see it as being a made-for-tv flick that's just cheesy and fun And they put a lot of money into it But it just was like come on tell me that love story and all these things it's everything in there So forced it in ridiculous.  I think they did it in a they were making fun of the genre But in a way that made it entertaining I think it's going to become a franchise dude They just piled on every concept of every zombie movie you've ever seen in every zombie series And they're like we're going to put all that in one thing I mean, I I enjoyed it, but I also found myself about 40 minutes in on my phone. Yeah. So I it was like one of those I could be watching it while I was doing something else. Let's build this character up. Oh now he's dead. Oh, let's build this character Oh, now she's dead. Let's build it now. They're dead. Yeah. All right. Everybody dies.  Yeah of that. I do I do lose zombie movies Yeah, you like zombie. You like sci-fi. So when you watch sci-fi and zombie, it's got to make sense, man And it's got to be really yeah, I'm with you on that So there was another movie that everybody was not everybody a handful of people were saying so I got challenged with the army dead I think you lose that argument. I watched it didn't even come not even the same universe, right? But the other one that I won't watch which which right away I'll challenge it just because of those reasons, right? It's not a movie I like or that type of genre nor what I watch it with my family is the um quiet place So quiet place quiet place two came out. What is quiet place another thriller? It's a it's a thriller slash horror type of movie. Yeah. Yeah, scary movie. No, hell. Yeah, I'll watch that I heard the first one was incredible and this is the the second one and and everyone's they're not everyone Multiple people were saying that was really good. So I mean, but again, I wouldn't watch it You couldn't watch that with your kids part of why I thought Cruella was so good was that part of that My whole family was there like I had my my uncle and my cousins. They were all hanging out We're all watching the movie together. Everybody could enjoy it together like incredible, right? So good Now, what's the name of the actress that played Emma stone?  And he's wolverine or what was his a character in Cobra Kai? He was in the mohawk. Yeah, hawk. Yeah, hawk He was in the not hawk. Is it hawk is the yeah, was he in Cruella? Yeah, wait, he's the guy with the mohawk in the in the in the in yeah, yeah So in Cobra Kai he was it. He was in Cruella. He was the you know, was it the two her two sidekicks No, he wasn't. Yes. He was pulled up. No, one of them was the fat dude and then that's what about the fat dude He wasn't hawk. Yeah. No, it's not hawk. He's no He's the adult that remember the adult. Thank you dawg stingray or whatever remember the adult that came to Cobra Kai Yeah, I remember and he tried to play with That guy he was like just a fan. Yeah, they did really good. Okay, so I need suggestions from you guys speaking of movies So uh, Jessica is uh, she's up a truckie with the baby and her friend And so I have a few nights with just my son and my dog the older kids And I want to watch a movie with my son from that we all like growing up and I can't think of any good ones We've seen the matrix. We've seen predator.  We've seen space balls Fight club like what's another good movie I could watch with them that that would be good. Oh, you think Momento obviously. Oh, yeah, that's kind of good. How about a few good men? I don't know. That's a little too serious. Remember the titans. Yeah, that's all right. Stay in the arnold genre, right? Total recall total recall would be good. Yeah, and then the new one which one there's a new total recall There's a new judge dread. There's I ain't gonna watch anything. Those are great that yeah No, if it's it's a vessel on our own movie And your daughter it'll be just my son. Oh, okay. Dude blade runner blade runner is a good one, huh? Yeah, all right. I'll get in the sci-fi. Did you ever watch dune? Of course, I never watched it wasn't that that one was a bummer because I I did read a bit of the Long book and that was a huge book, but it was like there was just so much plot They tried to cram into one movie. They should have extended it out But it's it's coming out. Oh, I got there's a new dune coming by the way speaking of sci-fi stuff I have a new theory on all these UFO stuff that keeps coming out. Oh god So today as of the recording of the no way we could have avoided this no way It's gonna be every podcast from now on because they keep They keep putting it out there. There's all this new information coming out with just and I decided we're gonna Yeah, we gotta keep the the public informed. Yeah, dude. So So as of right now, I haven't seen anything yet, but they're supposed to release new information That's classified. So we're supposed to see this flood Of UFO information from the government pretty soon, right?  I heard that so as trump was leaving office. That was like something he wrote into that whole Like recovery package. Yes. Yeah. So that's why that now they're they have to Undisclose all this information because of that policy that you wrote. Yes. So Here's my theory My theory is it might not be aliens What I think it might be is a way for the u.s. Government to flex on china With our new technology, but they're not gonna say This is our technology. They're gonna be like, wow, look at these weird things moving so fast You can't track them and they can go in water and they seem impervious to radar Isn't that weird and they're gonna be like we don't know what it is But it's a way for us to show them. Hey, listen guys.  Think about it. If you're the cia Well, what if it's more what if it's I thought you're going in the direction of it's like a flex that That we know like it's theirs and we know we're letting you know that we know that we know It's your stuff. Yeah. Yeah.  We can't like show other people what we got, right? Yeah, but you want to show them what time it is, right? I know we'll do we'll reveal it But we're saying we don't know what it is Well, wasn't this the whole thing when they had the stealth bombers that yeah So they they were testing them and they had to create this whole distraction around that. That's right And weird information is coming out now about the the virus potentially coming out of that wuhan lab Mainstream news by the way you to stream don't demonetize this it's coming back This was mainstream news They were saying that there's that now they're investigating because now they think it may have escaped from a lab And then there's these scientists. This is also mainstream, but definitely not confirmed, right? There's these scientists that said that there's definitely Fingerprints on the way that the virus looks when they study it that show that Some of it was man-made. Yeah, so saying this looks like it's not natural Well, a lot of immunologists that I've listened to on different podcasts have been saying this for a long time It's just like again, this was fringe information that was banned. So it was like, you know, we couldn't even think in that direction It's still speculation, but now mainstream media is picking up on how do they connect that? I mean, how do you how do you see because it doesn't just jump species the species like they had portrayed it to So it just doesn't work from what I read I'm going to butcher it, but there was something about the structure of the virus where there were like three positively charged Particles or something that wouldn't happen in nature that the only way that it would be there is if you put it there You know if scientists put it there to create this particular virus now. This is still all speculation Currently the this consensus is it did come from animals a lot of stuff, but they're starting to investigate But dude if this comes out to be true, wow, what is it? What's gonna happen? That's my question. Well, that won't be good What's what's what's movie etiquette? When can you make a movie about this about what actually happened? Yeah, what's going on or you know, you speculate you finish what it is, right? Yeah, what is movie etiquette? Well, I don't know Move etiquette because remember that one movie with seth rogan and the other guy north korea with korea Yeah, they did it right right that was an epic movie by the way the interview somebody needs to have the balls to do it It was a great movie. That was a good movie. I love that movie as your son seen that that's a good one No, oh, that's a good one to watch and his humor too. Yeah, we did watch super bad. He thought that was the Super bad. Yeah. That's another great one. He thought that was what you guys do this weekend. Did you guys do anything? Did you get barbecue or what would you guys do? Yeah, just barbecued hung out Courtney and I got a date which was great Send the kids off to my parents. Look at you guys.  I like yeah Yeah, yeah, just trying to trying to get that going again And Oh, hey stranger, who are you? Hey, are you getting you trying to make another baby or what you see me having a kid? You don't see how that works out enough. Our new sponsors are helping you Yeah, no Not trying to do that. So, uh, yeah, we just did Normal stuff. Uh, there was a lot of people at the beach this weekend.  Yeah, so we've been avoiding a lot of areas where there's people But uh, yeah, no just been chill my my oldest is really into Harry Potter That's why we didn't watch Cruella because he's going through each one of the series and so I've been On youtube tv. I can I can record it. And so the next one came out. So we watched Goblet of fire. Oh good. Yeah, so he's super into it Those are fun now we we were over my parents house both days and just having a good time It's cracks me up, dude Because this is common with a lot of mom by the way, my mom was the greatest mom ever I just want to say that before I talk about something she does I'll check you on that I don't know. I did a study on it. No, no, she's amazing. She's a great mom Love her to death, but she does this thing and I know it's it's I don't know if it's cultural or what But she does this like passive aggressive guilt thing. That's not a cultural That transcends every mother that transcends culture. Oh, why do they do this dude? Mom's do this like she'll like I'll show up with the kids. She's like, oh my god It's so good to see you.  Just magically. I'm like, thanks mom Now when she does it is she being snarky or she like really throwing a jab like is it It's like she's trying to be funny.  I was like, oh my god I get the same she must have done like 80 times while we're over there for dinner at some point I started calling her out. Yeah, she would say something like nice passive aggressive thing mom What are you talking about? No one's anything else. I keep dropping it. Come on, man. Oh, yeah Stop with that stuff. Yeah, we'll call it the catholic guilt. Oh My mom lays it on there. Yeah, like you're like I'll do something for her You know like I'll go clean something. She'll be like, wow. I haven't seen you do this in a long Let's just say thank you Just say thanks mom. Yeah, good. It is good to see you. I know it's so fun. What'd you do? Uh, I we got together for family did barbecue and uh, hung out around the pool and played some ping pong. Um Also got another dad lesson. Didn't I just I I swear. I just told a story recently. We're learning a lot I know dude. I'm messing up as a dad lately, bro. I'm I'm slipping. It's I'm slipping right here I hate to break it to you. It's just gonna accelerate I feel like that's what's happening admitting it here is like your safe space I mean, I felt like I was like hitting out the park for year one. You're one like I got this thing You know I'm saying no big deal. All right hitting it out. But now I'm like slipping up left and right So saturday katrina goes to this bridal shower thing over in pleasant and so she takes off So I got maxed to myself all day long, right? and we decided to go over is uh, ant uncle's house and swim and barbecue hanging out do the thing and uh, learned a lesson that did not uh, did not know this How important it is to make sure your child stays hydrated when they're out in the sun all day long Yeah, yeah, so he was out and you know, uh, you know, you gotta remember, right? He doesn't uh, you got to make him do those things, right? He's having so much fun playing because you're thinking if he's thirsty he'll drink right, right And because I had I had it with me in a snacks and he'd come run over and he'd sip on it a little bit And he'd do his thing but uh, normally he would have had a lot more water And I'm in he was out in the sun playing in the water and bucket and stuff like that anyways This is like all day long. Well, then I'm heading south to head back towards towards the beach from there Sitting in two and a half hours of traffic, right? So I'm already like, oh my god I just want to get home And I'm so lucky this happened when it happened Because I just get to my neighborhood. I'm and I look in the river mirror and he just starts projectile vomiting Everywhere Everywhere in my truck, dude. Oh my god.  Yeah, totally I mean I I couldn't figure out what it was but all he had right before that was a cracker So it wasn't a food and nothing upset him like that You know what happens with kids is that they get this is why you have to like sometimes make sure they eat and drink Yeah, they get distracted.  Yeah, did you know this happens with kids and uh pooping?  Yeah It comes from this where kids they don't want to stop playing.   You'll be fine Don't worry. You have all the systems protocol like everything's down to a science Of course, right? Of course. It's when I talk. Yeah, I got it. Dad's got this Now how does katrina handle this when she tells you over and over obviously don't listen to her Then the kid gets sick.  Yeah, she knows. She knows That's good. Yeah. You don't need to run. Yeah. She don't pile on Yeah, she don't rub it in she don't say you know you she this is why you need to do that because I know she told me that and she and I still that's good Yeah, I still did anyways and and I also feel so miserable. I feel so bad for her for dude I mean he it went everywhere and that's the other thing too. I'm sure she knows how stressful that probably was for me What a mess that was I'm by myself. I don't have her So I'm sure that she knows better than to like pile it on me on top of that too. That's good That's good. Because yeah, you feel crappy like that.  There was you know some points that I that I think we should elaborate on one of them is And I struggle with this and and and you'll probably know what I'm talking about adam When you're transitioning from one phase of training and nutrition to another There's a period there where it's hard to transition because I'll give you an example like when I'm eating to gain So I'm eating in a bulk and I'm getting stronger and I'm starting to like the strength I like the feeling of feeling, you know, bigger on my shirts and all that stuff And then I said, okay, I want to get leaner the transition part That's hard is letting go of the benefits of the bulk. It's letting go of the strength But then and it takes me like a month But then I get into full acceptance mode where I don't even care I don't care how much weight I'm lifting It's just about whatever my nutrition then gets super dialed in because what happens before I get that full acceptance mode Is I'll try to cut you teeter back and forth. I'll notice my strength go down Oh, gotta bump the bump the calories bump the cup. I'm in full acceptance mode now Now I'm like straight the calories are low. I could care less about so what are you mainly cutting out? Like if you're if you're reducing it down, okay, so for me This is different. So obviously you just have to cut your calories You always want to keep it high protein carbs and fats are where people will play For me, I reduce the carbs significantly because it works best with my gut health So I'll do like a keto diet most of time and then I'll make sure my protein is high I've been supplementing a lot with the paleo valley bone broth protein Because it's the least If you look at and we don't work with any companies that do like heavily like lots of artificial Any we don't actually any protein powder we work with none of them are flavored artificially But the bone broth protein has nothing in it. There's no flavor. There's nothing. It's literally Bone broth protein no other ingredient So it's like the easiest for someone like me protein to digest so I can literally If I'm off 60 grams of protein I can have a 60 and I think that's the important point to make when you're talking about that Protein because we know what the research says about like the best Yeah, whey protein is just the most of the best amino acid for the whole whole deal I can't have it. Yeah, and for me gut health my gut is sensitive The bone broth I could have that all day long. It's and it's just because it's so minimally processed Watch out for me doubling up on commercials here, but I actually have been struggling because my I had that like work done on my teeth And chewing I've been trying to reduce calories as well. I've been eating a lot more meat And upping my protein and reducing my carbohydrates And so it's been it's been rough like I can only chew for so long before like it really soar How long does that last how long is it going to be? It's just going to be like a week of of of soreness and and you know like I've been pretty much I've been pretty much avoiding my left side in general because I I don't have a tooth there right now So what are you drinking all your calories just drinking calories? And so I've been doing the the legion protein the whey protein and I was a little nervous about it because I'm doing protein And I know what that looks like from back when I was younger where I was like really heavy on the whey protein Dude, I thought I was going to blow out the entire house. Like I was I was worried I was like worrying everybody I didn't have that like it it didn't make me as as gassy and volatile like you know, he includes enzymes in the protein Oh, he does. Yeah, so legion way I so I've gotten a lot so I can't have dairy so I've never I've tasted it just to see what the flavor is But I can't take away But I get a lot of dms about legion way in comparison other way and they say the same thing It doesn't give them the protein I was really surprised because that was a big issue for me I have noticed that but I didn't even think twice to check why I just thought it was oh something that lined up in my diet that day Oh, that's interesting. Yeah, I didn't know now. Do you uh, do you like to blend and mix your own? Or do you just choose like one of his flavors not your cheese? Like his cookies and cream is bomb But do you do like that like a like one of his flavored one do the chocolate peanut butter with ice and I'll blend that together Or if I add milk, I'll do that maybe some peanut butter if I'm feeling extra spicy But that's about it you look like you've come down and wait is there is a scale change at all It has yeah a little bit. I mean obviously I don't pay attention to that too much like you guys But I just make sure My shirts fit better. Don't lump me in with this guy right now. I'm sending half naked to each other Hey, I started. I'm waiting. Hold on a second. You look good naked. You know this I'm like I just say I gotta prove it to you guys Hold on a second. Didn't you send us a picture of you flexing your abs you posted on your store and you send it to us No, he rather share share it to the world not just us. That was on my store. That's just hey That's just to let them know They didn't they didn't know before now that you gotta let them know now they know now they know You know it's cool about this We've always been like, you know, we work out for our health.   We're gonna show you what we can do It's time. It's time. It's happening. You know because I think after a certain point Everybody wants to see what you know what can happen. You're about to see what can happen. That's it kids You got how many we got it in us. How many weeks you guys have until uh, hawaii time Five under. Yeah six. It's oh my god. Yeah on a serious note though.  I want to get the homo part Yeah, no, I do I think that like right now because you know how it is when you get like shredded shredded I never liked the shredded shredded look that I get on stage It looks cool with the lighting and when you've manipulated water and everything like that, but it's not Yeah, but I don't see I can't I can't stop the six pack. But I like my men, you know nice and Like like, you know, not not too much It doesn't get so uncomfortable Some substance there. No, I can't stop dude. Now I'm I'm so in that mode. I just want to see how far I could go Now, where's your weight hanging out right now 205 You're coming down 205 to 205 to 207 depending on what's going on So I'll I'll actually have a little bit of carbs once a week Um, but that's about it. And that's when the water my water weight will go up Wow, you're pretty heavy for how lean you look right now because normally you're in the 190s when you look at that Lean, yeah, I'm telling you dude. It's all dependent on this is for me now my gut health If my gut health is good, it's great. If it's not, that's all I have to do Well, so what's a mistake you normally or would make in the past right now where you're at when I'm cutting It's actually easy because I restrict so much and it's when I start to try to gain I get a little carried away and what happens with me and I'm sure people could some people can relate Is I'll push it a little bit and then I'm okay the next day. So I'm like, oh cool Yeah, I can push it again. And then I'll do it. I'll be like, I think I'm okay You know that's such a go too far. It's such a good point. You just brought that up because it I don't and I don't know how to explain this or probably articulate it as well as you can but There's something to be said about that, right? There's a lot of people that are in denial when they have like an autoimmune issue because You restrict from it from a while then they reintroduce it and they don't see an initial reaction The reaction is usually not instant. That's no, yeah And what I mean by institute even the next day sometimes you do it once or twice and you think oh, it's all good Yeah, I'm cured. Yeah, that's right And then you start to let it you let it back in the diet more regular Then you start pop and then you think it's not that because you're like well I've been eating the sugar and gluten for the last three weeks and I haven't had any problems all of a sudden It's bad now. Yeah So it's important to let people know that like when you've done like an elimination diet or you've done cute You've done something to get rid of this stuff and you think you have an offender That's causing some sort of inflammation or gut issues And just because you introduce it one time and you don't get a quick reaction It doesn't necessarily mean that that's not the offender because it sometimes it takes a little bit of build up Before you start to notice totally and it's it's so hard to connect because it takes time And so you'll talk to clients about this in the black But I've been doing this for the last few weeks or what the hell's going on And then here's the problem with me at least once I go and full blown.  I got to deal my gut health now Takes me like a month or two months to get back to normal So I'd like to say I learned my lesson, but because I repeat this cycle You know all the time it's probably a lesson.  Hey, you guys want to hear some science? How science time We just we need a science song. I'm gonna pull it up I'm gonna pull up this article for you guys real quick So do you guys know why women have orgasms the scientific reason? Wow great science There's good science right here. I mean in lightness figured it out. I don't know Yeah I'm still searching So it's a myth it's actually a big question in science because Functionally speaking They don't see it having any like biological use right for a man obvious, right? You have to ejaculate in order to to impregnate the person you have sex with Women can get pregnant without orgasm. So like, okay We could see potentially the value socially because we're such social creatures. So it helps people bond So there's value there, but like biologically What's the value?   So there's a new theory that's out, which is kind of interesting So when women orgasm, there's two hormones that get released oxytocin and prolactin In females of wild placental mammals. Okay, so animals that are similar to us This type of hormonal discharge actively causes ovulation to begin without it Pregnancy is not possible. So in these other animals, if the female doesn't orgasm, she doesn't ovulate not going to get pregnant They think that's the way humans started. So we started that way It was necessary for pregnancy then as we evolved Wasn't didn't wasn't necessary anymore, but it hung around because it's cool because it's something that you know Still helped us bond or whatever. Wow kind of interesting, right? I like how these are strange boner right now. I know but again You know Same here strange now. I know adam. I'm talking science. I'm not gonna debate. Well, let me tell you You say you started it off, right? You started off with it. This is what this is the theory Yeah, you didn't state it like a fat. Oh, did you see I had to go back and forth with some numb nuts too? Like there's always got to be somebody who is like I love the word numb nuts Yeah, it's like uh, some it's always want to have no feeling It's one of sows people right that like worship the ground he walks on and everything he says must be the truth You know what I'm saying? They have to come to sign copy to jersey actually I don't really like the way that you that's how people like me talk. Yeah, that's exactly how they talk Only your fans talk that way What you're trying to draw with with faith and with science welcome to my pub we make fun of our fans So what happens? No, we were just going back and forth that I mean he was just extending your argument with me And I said listen, I'm not I'm not denying that all I'm saying is that we do when we talk about science a lot of the time And I was just pointing that out to salad. No, you actually made your point very well Well, I thought so too, right? I thought we agreed at the end of it right like it wasn't that I'm not saying that It's not necessarily true It's just we do I think don't you think that's true when we talk a lot of times Even ourselves were guilty of this talking about science around working out and it never are almost never is it ever even Duplicate, right? So it's like it's really just a really good hypothesis Now I think that that's a good reason that you should probably follow that a lot of times because if it's it's been if it's Well, everybody subscribes to a belief system and ideologies It's just like a lot of times it's not as obvious because it's not structured in a religious setting or You could see this in all kinds of different versions of it, you know, even with politics Like there's just all kinds of ideologies out there that people will just Subscribes you without actually doing the work of tracing that thought all the way down. It's dangerous Actually to identify so strongly That's right. You that's what bothers me like this this guy going back for them Like you're so funny. You sound just like the people that are dogmat religiously dogmatic Just as bad you're arguing this point back and forth. It's like I'm not didn't I'm not like a science denier I mean come on guy. Let's look at what I do I like to apply it was the socratic method, right? So that's that's where you test your your ideas and make sure that people question it and put it up for scrutiny And if it tests that scrutiny, then you have a valid idea. So there's an actual I can't remember the term for it Maybe Doug can figure it out, but there's this term for when you start to learn about a subject Initially when you start to learn some information you have the super high level of confidence. Oh, I know Yeah, it's like medical school In fact, I trained a lot of doctors and surgeons at one point and they would tell me this is what they went through when they would go Is this where the the the term god complex comes from? No, it's different. That's different But but what they would tell me is when they would first go to medical school and start learning stuff They'd have this tremendous amount of confidence at first But then the more they learned and as you start to become more knowledgeable about about a subject You actually start to realize there's a lot. We don't know right and it's this it's this curve Just like what's the who's the who's the stoic that's famous for saying that right? I know that I am wise because I know that I know nothing. Is that Marcus Aurelius? I don't know who I don't know what stoic said, but I mean there you go right there, right? I don't I'm just naming stoics This is how you sound smarter parties by the way It was just named a few things that are in that category daily stoic duck. No, but do you guys remember? Go ahead Doug. You were gonna say something something called the dunning kruger. There you go dunning kruger effect Yeah, thank you. You can put that up right explain that again. Is our read it to us What's the definition? It's a cognitive bias that states that the less we know the more confident we are It's true. Yeah. Now take it back to when we first became trainers. Remember your first certification. Yeah, boom I know everything. Oh, I'll tell you exactly what you need to do.  I'm gonna I'm gonna tread lightly now when I talk about this instead of always talking in certainty Dude, that's what got me and this is my own personal. Okay, so I'm sure people are Whatever, this is my own personal Story or whatever a voyage or whatever the word you want to call I was a staunch atheist for a long time And then I realized that because I was a staunch atheist because I remember thinking These people don't know what's out there staunch is like this is what I like solid like that's a you cannot I've never heard it use other than staunch atheist. That's why I was all right Yeah, so I was just like solid in that position and I would see people, you know Talk about their religion or spiritual practice and I remember thinking you have no idea You know, no one knows and I remember I was debating someone online This is how I learned by the way, which the noise of shit everybody that knows me because I argue I argue everything somebody comes up the point. I argue with them Jessica sometimes it's so annoying to me. She's like, why are you arguing? This is how I learn So I'm online debating this really smart person who's religious and they were very intelligent So I had this great debate and I remember telling them How do you know you don't know any of that for sure and he says neither do you Remember thinking like that's kind of true. I don't know for sure So that's kind of I'm a little hypocritical here And it actually led me down the path of being like, okay Maybe I'm gonna be a little bit more open-minded. Right, but I think if people took that approach We probably be a little bit better off. Yeah, you know with certain things Hey real quick before we get to the questions on this podcast Do you like free stuff? Especially if it's valuable, of course you do head over to mind pump free Dot com check out all the free things that we put together to give away to you beautiful people mind pump free Dot com. All right. Enjoy the rest of the podcast First question is from bobby for fit. What are some definitive ways to know that I'm gaining muscle and not fat Oh, this is a good question. This could be drink. This could be very challenging When you're especially if you're somebody that has is challenged with going on a bulk, right? It's like, what if I'm gaining body fat? Adam said it strength. Here's the thing with strength. I love strength because it's objective You're moving more weight.  They're not a hundred percent accurate.  This is why I like to take a photo like every week or every other week So yeah, but there's a strategy there, right?  So if I look at the photo of me on Friday and then three weeks later and let's say the scale is not moved I've been training my ass off. Maybe I haven't seen much strength gains. I know I've been dieting and I'm following what I'm supposed to I'm not sure and then I look at a picture and I'm like, oh, okay I definitely look better this Friday than I did two Fridays ago. I'm probably heading in the right direction And I like what you said about a week or two weeks. Yeah, here's the problem I've seen with people doing this. They'll take an everyday picture.  I mean like once a month really is I think it's that's plenty No, it is so it depends on the person, right? So, um, if I have somebody who is like overly critical or hung up Like I'll stretch the time out right if you have a better relationship with this I can every week I'll do it like so I for myself go every week if I have a client who is like really really tough on themself Negative they don't feel like they see that I might stretch them as much as four weeks Yes, especially if they're not like the leaner you are the more frequent you probably want to test right So if you're starting out, yeah if you're getting towards the end Yeah, like with adam for example when he when you used to compete right you'd hit the stage at 2% or 3% body fat You would want to after you when you're gaining from there you probably want to check a little faster because that's right You gain a percent or too fast. Yeah that lean if you're at 15% in your guy You know every once every three weeks I like here's a deal the dunk can be kind of difficult because you have to pay you gotta go somewhere or have them come to your house There's a technique to it too. There is I like calipers Because calipers can be relatively consistent. Here's the challenge have the same person Test you each time do the same day the same time And then don't freak out over a half percent Difference because user error, you know when they're pinching your skin or whatever how many coaches you think though have Manipulated that just a bit so it made their client feel better. Oh, come on, bro. Yeah, that's just it That's why I kind of throw that one out.  Yeah, but if you combine pictures body fat test and strength I think the combination of those three metrics. Yeah, or probably be a good perspective And I think the main thing to take from this too is gotta be patient people expect like this You know, I've been doing this. I'm like you've been doing it for three weeks. What did you think?  Otherwise it's going to happen really quick. It's going to come back on really quick too Next question is from foveo the castle How effective is strength training to improve bone density the most effective isn't the only way There's nothing there's nothing that even comes close to Resistance training or strength training for increasing bone density Now, I know people will think do things like take more vitamin D. Take more calcium. Take magnesium Here's the thing with those now first off if those nutrients are low and you're deficient taking them will improve bone density But that's totally different if your nutrient intake of key nutrients is normal Supplementing is not going to do you a damn thing also If you don't have a signal To build more bone mass you can take everything in the world Your body doesn't care it doesn't want to build But you'll look at like osteopenia drugs or osteoporosis drugs, right? Fosamax or other and there and these are drugs that actually hammer the immune system I had I talk about this client often because it was so profound, but I used to train this woman. She was a professor loved training or a wonderful woman And she came to me because she couldn't figure out how to reverse She had this slow declining of bone mass and she walked daily She did hikes. She was active. She ate very healthy. She was a very petite woman And she was like borderline osteoporosis the doctors put her on I think it was fosamax that she took I believe that's the one where you go It's like once in a while It's like there's a huge gap between the times that you get the shot And then she would feel like dog shit for three or four days afterwards because it hammers your body And it barely made a dent in this slow progression She was teaching a class one time having conversation with her students One of her students happened to be a trainer that worked for me back in the day says hey go see sal He's got a studio.  We did the most basic resistance training very very basic In fact when she first started it was sit down stand up off a bench it was uh Sumo deadlift with a dumbbell off of a block because she wasn't very strong It was overhead presses with two pound dumbbells and it was very very basic. We just slowly progressed her She went to the doctor got her annual check up for her bone density The doctor was so blown away by what happened He called me and he made a case study out of her and included my name and the whole thing and he goes I've never seen this before he goes. This is he goes not only did it What the best we could hold for slowing down the progression Not only did it stop and went in the opposite direction. She's actually adding bone He goes what the hell are you doing and I said we're strength training We're actually sending a signal to our body to build bone because it's strength training doesn't just strengthen bone It's strength interconnected in a musculoskeletal system. It's all connected like so one tissue affects the other And I just think that people don't realize that uh, that's that's integrated into the strength training your bones get affected as well Yes, if this isn't a goal of yours, how important is it that you're in a caloric surplus? Uh, it's relatively important. However If you're in terms of your bone density will always be positively affected from going from no strength training to strength training So regardless of your diet if you go from none to to doing some You're going to just like you'll see strength gains anyway, right? But at a certain point you probably want to have some excess calories Or at least that maintenance right if you're too low on calories then your body's starting to take away From certain things, but I'll tell you it's in fact. I did a uh, lane norton's podcast and we were talking about this He had his bone density tested and they said your bones are three times stronger than the average guy your age We're seeing now osteopenia and women in their 30s We're seeing osteopenia in men. It was never a thing that men had Problems with we're starting to see it in men. Well society is just so sedentary Yes, and how much to is how much does declining testosterone play a role in it does play a role It also plays a role, but I'll tell you what it's a big deal for people listening right now thinking Oh, what's the big deal when you get older if you look at when people die as they get older You know what happens often They'll because of their week because they have low muscle and because their bones get weak This is quite common. You're in your 70s.  You're in a bed and forget it.  No when they compare other forms of exercise to Strength training for bone mass. You know what you see you see like running for example You'll see a little bit of increase in bone mass in the lower extremities Or nothing you'll actually sometimes see a loss of bone mass in the upper extremities Resistance training or strength trainings is because it targets the whole body You see bone mass increases in the spine In the upper extremities lower extremities the neck the ankles the hips like everything So by far and you don't need to do a lot of it If if you're somebody who's listening and you're older and you have osteopenia One day a week one day a week of strength training and you should see a positive effect on this And this is the thing like this is why yes walking is great.  Totally Next question is from paula angela How could I better maintain a tight core for a whole set when doing bent over movements? Adam knows this He does a lot of bent over I'm sorry I had to throw that in there No, you know, you know, what's important about this is You might think why would you need your core to be tight when you're bent over because the stabilization is coming from your low back But what happens often for some people is they overarch And they start to get this shearing pain in the low back The bracing the other side of the core Stabilizes the whole thing. It's like wearing a weight belt So what I used to tell my client because naturally sometimes what happens, especially if you're not connected to your core You'll do a bent over barbell row and you'll feel your belly hang And then you're just feeling a little back. Here's what you got. This is an easy one I used to go up to my clients and I would poke them in the stomach and I'd say brace like it Like you're like you're just trying to avoid getting poked or tickled or whatever. That's all just brace your core Yeah, and this is one of those things where you start getting into the movement and mechanics of an exercise and you just forget One of the parts like so initially you might have that bracing effect But then you start getting into the movement now i'm concentrating when my arms are doing I'm trying to really hone in on bringing my shoulders back and getting all that in check And then you just it it's just inevitable some sometimes like you just forget how important and vital it is to keep Bracing that entire time you have to stay in that that tension To be able to protect your back. So You know just to just slow down is a big part of that is to to kind of bring the tempo down really like Hone in on that especially if you're getting that signal that there's a pain there that you're You're getting from your back So I I know we we we rag on each other about how bad of trainers we were when we first started And I was a bad trainer when I first started one of the things though I thought I did pretty well was I The core was like the first thing I learned as a trainer and I was like so fascinated like up into that point I had no idea I used your pitch like a million times. Yeah, right. So the pencil. Yes, right Seriously like that was that was my sales pitch. So here's the pencil. Yeah, here's the tight core And I I was fascinated with it was fascinated with it and I remember telling people, you know The most important muscle in your entire body beside your heart is your core and we of course without your heart You're dead. We know that but your core isn't that right memorized. Oh, yeah No, I used to go and like Justin said I had this whole pencil thing that I used to do and everything This is actually where I love doing like stability type stuff because It's really hard to stabilize on one leg in balance without having to activate the core and stabilize the spine So if I have a client that struggles with keeping their core activated why they do bent over exercises I might do a lot of single leg or stability type challenging movement physical balls. That's right So I get them to focus on that. We also had a question on a on a live quad just recently And that we are talking to screw I forgot her condition that she had it was foreign to me I've never heard it before but the one that the the leak in her spine for Oh, yeah, it was a pretty rare thing Right, it was really rare But we one of the things that we were trying to tell her was like, you know, a lot of times we don't think about Movements as practice.  That's right Try and make it look beautiful if you're if your form looks beautiful I guarantee the the core is going to be activated because that's part of it Part of keeping that spine in a very rigid position in a bent over exercise is the core having to activate So if you look at the exercise as more of a movement and a skill and you challenge yourself to perfect the form Versus trying to always progress weight or reps. This will come along for the ride So just look at it like that and try and make it and as soon and so what I would do with a client Let's say and we're doing let's use a bent over rows an example And you know, we're doing the weight and about seven or eighth rep I see form break down even though they could finish all 12 reps I would reduce the weight and then challenge the take I'd slow the tempo down and they'd be like, oh, no No, I could do it. This isn't too heavy. I'm like, no your form is breaking down. It's not perfect I wanted to look perfect all the way through 12 reps.  So I said, I'll tell you what if you can sit on the physio ball Without your feet touching the floor For one minute, I'll give you $5. So she's sitting on there with her legs trying to whatever and it took a while For her to get it down But then when she was done, I gave her five bucks and then she goes Did you just trick me into working my core because I feel and I said I definitely did Well, that's where they uh, you know, one of our videos that's gone viral is the the split stance bicep curl Video that I teach and there of course I get a lot of shit from there's a lot of guys on there It doesn't maximize your bicep. Oh, yeah, they're talking about the point Yeah, the point for that movement was I was I always had a hard time teaching some clients to To keep their elbows in position and to stand up with good posture And I realized when I made them balance on one foot They would have to you would and if you'll ever do this one time, you know Stand on one leg and balance You'll notice in order to stabilize and balance you stack the joints real nicely and the core You'll just slide you'll feel it and I would do that I'd say balance on one leg and then I'd say do you feel your stomach right now You feel how you have slightly drawn in you've just activated your core your car You're gonna go on the spiel of justice talking about with the pencil. Say it's Next question is from chap monk seven What can I do to build confidence in the gym and not be intimidated by people lifting heavy weights? Okay, so I'm gonna let people in on a little secret here And it's a secret only to people who have not worked in gyms or worked out in gyms consistently for a little while Now there's definitely Those assholes that are in the weight room that hog the weights and that are totally have bad manners odd stuff But here's the truth. It is a tiny Actually rare minority Believe it or not the people in the gym and I remember learning this as a kid The people in the gym that are that will lend you a hand that will give you the most respect when you're Especially when you're new that'll give you the most respect when you first start working out Are the dudes in the gym Squatting five plates dead lifting all the weight or whatever they they typically are they look intimidating They do yeah, they look intimidating, but you get so much respect I remember going to a world gym as a kid Skinny kid not know whatever and I went in there to work out and I felt A little bit of intimidation. I was excited too. Don't get me wrong. I loved it, right? But I remember going in there being like, oh my god And I remember dudes coming up to me guys that were just beasts and they go, hey, good job kid Hey, let me show you how to do this and then I got like, oh, let me ask this guy for help Hey, can I jump jump in? Gym etiquette is there's like this moral code in the gym And the people that know what the most are the ones that are the most consistent So I'm saying that because we have this image in our head of the big You know veiny guy working out with his headphones and he's not looking at anybody and he looks mean He's super intense and focused on his workout, but I guarantee you He's going to be one of the more respectful people of you when I totally agree, but also it's a culture thing So if you're at a gym where there's guys that are just there to get attention from girls Like a zoo culture type of thing is What you're looting to just naming it completely. Yes. Let's go ahead throw some shade there um That's a different situation But find yourself a gym where people are serious about what they're doing And the big guys are the ones that look like it's super intimidating Like you said are some of the most nice People that you're going to find that will really they're just there to help you out to to Give you whatever knowledge that they have they actually love it when you ask them questions So I would go in there with the humble attitude not like You're taking over and like you got everything together It'll just go in there humble attitude ask questions and I guarantee they're going to go out of their way to help you Strength gyms It's you go. Yeah, you go to strength gyms where you see like strongman power lifters not as the famous gyms You'll see you'll run into a lot of those of those kind of people on the on the other side of fear resides success, right?  I ain't wasting my time. I don't have it. I don't I don't want to go You know, there's an ego wall. That's right. I don't even want but if I'm moving on But if you're some yeah some old lady who's trying to learn how to deadlift or somebody who just they You can see this person too by the way So if you think you're this person I can tell who you are when you're in the gym working out And so can those crazy lifters that sal's talking about that look really intimidating And normally when you see someone like that those are the people that you walk over and you're friendly to I've seen numerous times douchebags and the douchebags are always this by the way It's some high school kid or college kid that just started working out That make a lot of noise intentionally He's working out with his friends and they're being douchey Those are the guys that I could see that that do this I've seen them get checked at least a dozen times by the actual big strong lifters in the gym I've seen it happen many times.  Sorry, sir. And just to let her work out This is the culture in these gyms. Yeah, the people in the gyms And also most people also don't notice those are the people that notice because they've been there for a while And other people are just focused on themselves So nobody's like staring at you and watching you like you think but I'll tell you what the two people They get the most respect there's a few people they got tons of respect in the weight room It's the old people lifting weights tons of respect. They're like they're like gods in there It's the really strong strength athletes that have great technique. They get tons and tons of respect anybody has really good form Stands out. Yes, and then it's the beginner Beginner walks into the weight room. I swore to god You see all the veterans and everybody knows what they're doing and you can tell they're all like Okay, if they do notice because oftentimes they're on their own zone They're like, all right. Good job and they want to encourage you, you know, yeah, Justin brings up a good point So I do I agree with you like and I know I was just I was throwing a jab or throwing shade on on zoo culture I'm sure there's actually a lot of like really really great people that work out there But if you do go to a place that's a full of a bunch of teenage boys that are just learning how to lift themselves It's a meat mark. Yeah, it's you're more likely to run into a situation like that And this is where it also it's worth spending a little money on a gym that you that you're not going to run into this Like, you know spin it you're I you're not going to see this at like a A racquet club, you know, like one of like one of those spa type of gyms like a club sport or what about that? You're not going to run in ox. Yeah, you're not going to run into that type of stuff at a place like that Usually it's the bargain gyms that you might write. That's right. Yeah, you're going to run in You know 24 hour fitness or these cheaper membership also the time that you go You'll see a difference if you go early in the morning early in the morning is the best time to go The best early in the morning you're going to run into some of the best five o'clock Yeah, it's the best culture I would say that's in the gym. That's how I ran my gyms But here's the other part right the more you practice something the less Scary it becomes and then there's this and this is very important Stop giving too many fucks about what other people think. Thank you.  I know it sounds easier. It's easier said than done But just literally tell yourself. I'm here for me.   You know at some point.  I I'm not there's a lot of people that are naturally strong There's a lot of people that can come out and squat and deadlift just naturally because they were they genetically have got that But it takes years of practice to have meticulous form Focus on that get really really good at form and technique. Perfect. There you go Look, if you like our content you like our information head over to mind pump free dot com Go check out all the free stuff that we give our listeners lots of valuable free things you can find again at mind pump free dot com You can also find all of us on instagram so you can find justin at mind pump justin Me at mind pump salad adam at mind pump adam Are there some generic parameters as far as what you would tell them to you know Stay your saturated fat under this or it should be only this you know, it really doesn't even matter So here's the other thing if you're in a calorie deficit and you're losing weight Everything else makes no difference like all your cardiovascular risk factors that we can measure go down Like they've done studies where people are in a


I think we're going to give it till what five after Tom. Yeah. What can you guys see. I couldn't unmute fast enough. Yeah, looks good. I'm all right in thinking it's nine a.m. Pacific time right now. It's delay. Thank you. Right. Right, let's run through this then. So let's make a start. Okay, so the playlist for clown native telco day. It's off on YouTube. That's good. Missed that. Excellent. Yeah, that was an announcement about the first products from F5 junior from matrix. She's good. So we're just out of interest. Where are those things kind of stored? That makes sense. So is there a website? Yeah, is there a website that kind of shows that these people have these companies have the certification. So we're following. Well, I guess a couple of things. So on CNCF. I O slash CNF is the cert is a certification programs landing page. It's also on the landscape. But the results sort of get into the details. The results are on the CNF certification GitHub repo. Which is similar to the Kubernetes conformance. So if you go to the Kubernetes conformance GitHub.  Per release, which would relate to the tests that are available per release. Kind of followed the same. General structure. So the CNF certification has a repo. And for each release of the certification, which should be any updates to the set of tests that are being utilized. There's a folder there. Yep. There you go. So the very first one was that V10 beta. And that's going to, yeah, you can see all of them are there, except for the very newest one from F5. And they happen to use the newest. Release. Cool. Good question, Taylor. Is there any transparency on how many vendors are in the process of being certified?  I believe there's a couple right now.  And then there's, right now there's one that's working towards getting more, more of their CNF select. You know, Juniper has multiple. They're selecting a, a different one. Okay. But that's, you know, it's, some of them would just be in the talking stages and just starting to meet with the engineers and the teams or talk to the teams or whatever else. A little bit larger if you count that when we look at their, yeah. Yeah. Open to, you know, by KubeCon EU next year, we've had a minimum double what we have here. Nice. Cool. New links. That's good. So yeah, upcoming events. Next week, got the O&E summit and elephant developer testing forum. So yeah, it looks like you're doing a talk there, Taylor. Yeah. It'll be a, it's just a lightning talk. Going over the certification. Very minimally talking about the, what steps and stuff like that, but it's a very quick lightning talk on the, later in the week, there's a at the elephant developer forum. We're doing a full workshop, which would be like a chance to debugging and it's a hands on time. Yeah. So we're going to have an open session, essentially with the team and the, essentially if, depending on where people are, we're going to have the information given out ahead of time. So we expect some people to come in and go, I'm already running it and here's the problems I'm having. And some will say, I don't have access to a cluster. Okay. Let us get kind going on your laptop and start from scratch. Okay. Okay. So we're going to have an open thing for working with anybody, wherever they are. Cool. And is that, is the workshop sort of following on, because then you didn't have a good session with, uh, last week or week four. Um, I saw that on my internal update from the car. About the CNF test suite. I'm not understanding what your question is exactly. I'd, I'd, I'd heard from Ricardo, there was a workshop or a call, uh, between the etiquette, RE2 team and the CNF test suite. Um, team, maybe I've misunderstood. Yeah. Um, and I, you know, this is probably something that, uh, you know, you know, I'm not sure if you have heard from Oliver, you may be able to speak to, but we're. Uh, happy to work with folks and so that, you know, there's been conversations about it. I think some people that are doing the testing, we may have it. I think one of the things we'll be knowing, what is the framework and what do we need to do in the past. Um, we had given some feedback to help get that going and it was running in there. So I think it would just depend on, you know, what's needed and what we want to do there. But I think there's a desire to do it as, as far as the workload. Um, side and I guess the further talks would be more about how that ties in with the etiquette assured. And what's desired there. So I think there's some technical bets and then there's the, the parts on, you know, elephant deciding what they want to do with the. Assured program and everything else, but we'll definitely be talking with them there. And, uh, Watson specifically is hoping to work with some of the folks that are going to be at the elephant developer forum. Oliver, did you have any other details or no, anything? Yeah, I think, um, it may be what Tom, what you may be alluding to is, I mean, when we were at cube con, um, Gergate was definitely expressing interest to talk with, um, uh, I say Taylor, but Taylor and company. I mean, basically. There's work ongoing, as you mentioned in RA to or in R2. Um, there's an interest in providing some kind of certification around workloads that are compliant with R2 infrastructure. Um, and we see that, you know, there's an opportunity to continue to leverage the test suite. And I think there's just a need for, call it alignment sort of, uh, collaboration between the two groups. And I think Taylor, you had mentioned to Gergate that you'd be at the one summit. So I don't know if you guys have set any kind of meeting up. If you had, you know, if you have, I'd like to be part of that. Um, otherwise, you know, we can take it offline, but I think you, I think you captured the main essence. There's, there's interest, um, to leverage, um, and, and collaborate further between elephant and etiquette and CNCF. Watson. Uh, From the. Certification team working on the test suite. He talked pretty extensively with Gergate. So. Okay. I think. Yeah, I haven't heard anything about. I haven't heard anything from either of them. So I wouldn't know, but, you know, I think we're going to have to go again, sort of get, you know, what the latest is. Sure. Okay. And then. The, so, just one thing, uh, regarding the next week, uh, meeting, should we keep it or cancel it? I don't know if most of the people are going to travel on those days. So, you know, that it is also start like in Tuesday. So, uh, What are you doing? Yeah, good question. I'm not going or attending. So I'm happy to attend, but. If, um, If the bulk of the group are going to be traveling, then I think it makes sense to cancel next week. Okay. I won't be. Plus one to cancel. For me, plus cancel. I'd suggest canceling them. Yeah. I'm with me. Well, it seems like an animal. Okay. Uh, so yeah, CFP for next cube con closes next Friday. Is that right? Um, yeah. Two weeks. So that's what I could pull requests. Excuse the background noise. Okay. Uh, right. I think the first of these PRs is only not merged because of the. Linting problem. Is that right? Yeah, that's right. And then the second of these PRs is fixing that linting problem. Is that right? Uh, yeah. Cool. Okay. I'll approve that now. This is just adding. Various. Less words to the list. Okay. I think the preconditions were is, doesn't have to have a hyphen. So this linting rules thing is very strict. Yeah. Uh, but I tell you, do you want to approve it as well? Or should I just merge it now? Go ahead. Okay. Which hopefully means. If this one. How does one rerun. Yeah, probably it was not re-based. But anyway, I mean. Oh yeah, you have to replace it. Yeah. Good point. Yeah. Okay. So I tell you, if you replace that. You will branch and that should rerun the checks. I think you can go ahead. Yeah, no, that's what I was saying. Like a, probably you can merge now as it is because it's not. Modifying or it doesn't have any replaced conflicts. But yeah, you can merge it as it is. That's what you were saying, right? Taylor. Yeah, I don't think it'll be a problem to merge it as this. You can delete the branch. Yeah. Mark it out. Means this one closed. You've done all that. I think the remaining issues are the same ones we discussed last week. So. I have no update on this top one yet. I'm afraid. Um, Victor or Taylor, have you got any other updates on the open issues? They've been here at the moment. It's myself. I mean, yeah. Cool. That's right. In which case. Yeah. We agreed to cancel next week's meeting. Um, and. There are no more agenda items unless anyone has anything now. Okay. I shall speak to you in a couple of weeks. All right. Thanks. Thanks. Have a great time in Seattle. If you're going. For those of you who haven't seen it is also available. You're also able to attend virtually now. That up. Great. Goodness. Yeah, it's good. Nice. Thank you. Thank you everyone. So all right. Thank you to you.


Hi, I'm Eji. If your app or website relies on passwords, maybe with a second factor to strengthen the security, now's the time to upgrade to a simpler and much safer authentication method called passkeys. Let me show you why. Passkeys are a new authentication method that solves a number of challenges developers and end-users face today and provides unique benefits. Passkeys replace both passwords and the second factor. This makes authentication easier, faster and safer which increases conversions and reduces costs for sending SMS. Passkeys are simpler. Users can visually pick an account instead of typing the username when signing in. This simplifies the steps to sign in and help users remember their username. Users can authenticate themselves just by using the device's screen lock including biometric authentication. Creating and remembering a unique complex password has been a big pain for many users while using a passkey is as simple as a single touch. Passkeys can replace cumbersome two-factor authentications as well. A single passkey is as strong as two separate factors. Passkeys work for both apps and websites and can be synchronized across devices via a password manager. Passkeys are safer. As a developer, you only store a public key instead of a password and the impact of a bad actor obtaining a public key is far less than that with a password as they can't sign in with just a public key. Passkeys protect users from phishing attacks because passkeys only work on the websites or apps that created them. We expect that passkeys will help reduce the number of account hijacks caused by phishing which is currently the most common threat. Apple, Google, Microsoft and many other organizations work together under FIDAR Alliance to develop this standard. Passkeys work almost everywhere, macOS, iOS, iPadOS, Windows and Android. Browser support is also broad with Safari, Chrome, Edge and some other Chromium-based browsers as well. Many organizations like Shopify have implemented passkeys for their shop app. Shopify has also enabled much of the e-commerce ecosystem to adopt passkeys. They empower more than 100 million users to easily and securely shop online across two million merchants with passkeys. Let me take you on a user journey and show you how a passkey works on Shopify. Imagine you have never used a passkey before and usually sign in with Google to the shop app. In the menu, you notice that there's a set up fingerprint unlock option. By tapping on set up, you can upgrade to a passkey. Creating a passkey is as easy as touching the fingerprint sensor on the device and the passkey is created. One day, you go shopping at an e-commerce website and select buy with shop pay but you need to sign in. Tapping on the email field suggests to use saved passkey to sign in. By continuing, you can sign in using the passkey you created on the app because it's shared between the app and the shop pay website. And you could easily continue shopping without any friction. Now, what if you switch to a new Android phone because biometric authentication used to require registration on every device? But don't worry, the passkey you created is stored in the Google password manager and automatically synchronized to new devices. That's why the passkey is already available on the shop app on the new device. And of course, you can sign in just with your fingerprint. As I mentioned earlier, passkeys are supported by Android, iOS, macOS, Windows and more. You can even use a passkey from an Android phone to sign in to a website on an iPhone, iPad, Mac or Windows PC. There are already a few flows to support cross-device synchronization and the Fido Alliance is working on more. One of the ways that's supported today is to show a QR code on the Mac Safari, scan it using the Android device and authenticate. Note that if you are using Chrome, this flow can be smoother without scanning the QR code and you are signed in. After a successful sign-in, create a new passkey that's only needed the first time. Starting from the next time, you'll be able to sign in directly without your phone. During a passkey user journey, a few interesting things are happening. A passkey is created locally by using the screen lock including touching the fingerprint sensor or facial recognition. The biometric data isn't stored or sent to your app, it's just used to unlock the cryptographic key material. The operating system creates a key pair storing the private key as a passkey to the password manager, returning the public key to your server. The passkey also includes metadata including the username and the server domain so that apps and websites know which passkey to ask for. The user can sign in in the same way by using the screen lock. A passkey authentication generates a signature which the server then verifies using the saved public key. With public key cryptography, passkeys provide significantly stronger security than symmetric credential-based authentication. Passkeys created on Android are stored in the Google Password Manager encrypted on device and synchronized across devices. Other companies have similar syncing capabilities for passkeys created on their operating systems. You can get started with passkeys at google slash passkeys. Now, let's look at how you can integrate passkeys into your service. For your web app, use the standard API called Web Authentication or WebAuthn in short. Using WebAuthn, all major browsers support passkeys within 2023. Creating a passkey is required per website. To create a passkey on the browser, call navigator credentials create. The sample code shows some key parameters you should provide. The RPID indicates the domain the passkey is associated with. This prevents phishing. The user information is used to display the account selector when the user tries to sign in. Setting require resident key to true indicates it needs to work without the user entering a username. To let the user sign in with a passkey, call navigator credentials get. Passing a challenge that's generated on the server which prevents replay attacks. Mediation conditional allows the authentication to only be displayed if a passkey is found. You can also add a WebAuthn token to the autocomplete attribute on the HTML's username input field on the same page. When the user taps on the input field, the combination of the JavaScript and HTML allows the browser to display saved passkeys as part of the form autofill. This helps users transition seamlessly from password to passkey. For cross-device authentication using QR code, no additional code is required because the browser takes care of that for you. To learn more, check out my workshop Learn how to implement passkeys with form autofill in a web app. There's also an accompanying code lab you can try without watching the video. To use passkeys on an Android app, we recommend using the credential manager library. It's supported on Android 9 and above. Before you play with the code, you need to associate the app with a web domain. You can do this by placing a JSON file as it links JSON under the well-known path of the web domain. This means you can share the same passkey between a web app and the Android app. To learn how to integrate passkeys on an Android app, check out Reduce Reliance on passwords in Android apps with passkey support. Passkeys are also supported on iOS and iPadOS 16 and above. To support passkeys on iOS and iPadOS, you have similar requirements to associate the app with a web domain. You can achieve that in the same way as Android by placing a JSON file called Apple AppSite Association under the well-known path of the web domain. To learn how to integrate passkeys on an iOS or an iPadOS, check out Meet Passkeys video from Apple. Passkeys make your user's journey much simpler and safer, and we are eager for a day when we can delete those old passwords entirely. But it's not necessarily true for all users just yet. Despite a broad support of passkeys, there are users who use older operating systems or unsupported browsers. Users might be hesitant to jump on a new technology or just reluctant to try a new thing. For the time being, we expect developers will keep their old authentication methods until passkeys are more prevalent. And this is a good chance for you to revisit your existing authentication methods such as passwords, two-factor authentication, and identity federation. Let me show you what you can do to make your existing authentication methods better alongside your passkey rollout. We know passwords should be long, complex, and unique for each website, but users create weak passwords and reuse them across different websites. This makes their accounts vulnerable to hijacking attacks like phishing. Some users use a password manager like Google Password Manager, which is available by default on Chrome and Android to protect themselves. It generates a strong password, autofills it to the right domains and apps, and synchronizes across devices. Ideally, users should rely on a password manager. And there's a few things your website can do to optimize itself for password managers just by tweaking the HTML. For example, on a sign-up form or a change password form. In the new password input field, pass a string new password in an autocomplete attribute. This will make password managers more stably generate a strong password. You can learn more form best practices from the session build better forms. While password managers are useful, many users still don't use one and continue using a weak password. To help protect such users, supporting an additional authentication step is highly recommended. An additional user verification to a password is called two-factor authentication. A typical second factor is an email, SMS, or an authentication app such as Google Authenticator, which we've just updated to support cloud synchronization. Generating a one-time password that expires in a short period makes hackant hijacks harder for attackers. If you choose SMS as a method for two-factor authentication, Android and Chrome can auto-fill the code for your users. Check out the video, SMS OTP Form Best Practices to learn how you can streamline the experience. Remember, these two-factor authentication methods are not as robust as pass keys, but much safer than just a password. Another great alternative that's better than passwords is Identity Federation. Identity Federation is a way for websites to delegate all the authentication-related complexity and security challenges to identity providers. Users can sign in to your website just by tapping on the Identity Providers Sign in button. For example, sign in with Google delivers great conversions for developers and users find it easier and preferable to password-based authentication. Identity Federation is also complementary to pass keys. It's great for signing up, while pass keys are great for streamlining re-authentication. One thing to be aware of is that Chrome is phasing out Solparty cookies in 2024. This may impact your Identity Federation system depending on how it's built. That's why we are working on Federated Credential Management API, FedCM in short, that enables Identity Federation without Solparty cookies. FedCM is shipped in Chrome. Mozilla is prototyping it in Firefox. Apple and Brave showed their support on this specification as well. Identity Providers, such as PayPal and Time's Internet, are working to implement this API. You can learn more and attract progress at Google slash FedCM. In this video, you have learned why pass keys are simpler and safer than passwords. How to integrate pass keys into your web app, Android app, and iOS and iPad OS app. Improving existing authentication options and how pass keys fit into the larger authentication story. Pass keys are ready for you to use today. I hope you'll start integrating them into your authentication system soon, and we'll continue improving pass key UX and compatibility. I'm sure pass keys will bring us to a much simpler and safer world without passwords. Thank you for watching.


3D TIO2 nanotubes arrays synthesized by anodization in HF and NH4F solution show enhanced photocatalytic activity and current generation as MFC anodes, with TNANF outperforming TNAHF and carbon felt. This article was authored by Tao Gua, Chang Jing Wang, Ping Su, and others.