Oh my god, how's it going everybody dachodoy here back with another round of dragon ball fighters rank batches This time since we just did a whole week of Dragon Ball Super Broly I thought we go back to the old secondary main team just normal DBZ Broly Super Saiyan Goku and Yamcha This is actually the team I use that evo to get a 97th place. I believe it was Super good. Obviously. I relied more on the fact that Broly is kind of a you know He's a cheesy character in those quick sets. You know the that wow he just went Not even with punishment. He just aired aired me. Hi, bro. I'm about to head out. I'm about to head out, bro I've been playing too much Broly. I Was playing way too much Dragon Ball Super Broly. I almost dropped that combo because I try to do a DBS one All right, you can do that do that. Oh, I wanted to switch but Be my sis get me out of here Y'all should pick this man up. Let me talk to him. Let me do a little bit of work I still got my double jump. Thankfully I do I was not keeping track of it Oh This was a waste I forgot I always forget that the scaling there is very forgiving I could have probably just done with a level one Dragon Ball Super Dragon Ball No, we don't even have to call them Dragon Ball Z Broly just Broly Damn that week messed me up. Oh But I can't read as much with this Broly, which is kind of sad This Broly is not about the command grabs as much as he is the the armor Which is good. I'm glad they separated them at least somehow But man is does it not oh Let's you still got it I'm sorry. I'm sorry. I'm sorry. I'm sorry. I shouldn't have done that Super Dash I've regretted. Oh, wow. He's we are getting very lucky with these punishes All right, does he jump back? All right, he does but he No, Broly. Okay, he's not dead. Oh my god Broly, I'm so sorry. Watch the 6m. No, he just wanted to it's an air dash. Okay Medium does he do the extension not gonna go for spear bomb surprisingly crush him. Oh, I thought that was me Damn, I try to I try to crush it with the old dropping heavy, but Didn't work out. I Got down heavy instead. Okay, so obviously with that much blue health Goku GT has to come back in Yes, that's just the fact, bro. Oh, no, I Really should not be guard-cancelling anymore in this game Like not the not the game is in Dragon Ball fighters, but this set I Feel like I've already done it too much and we're in game one level three. He's bringing him back in himself All right, do what you got to do. I guess wait. Does this kill and Power dragon fist doesn't kill. I'm sick. I didn't think that was gonna happen No, dude Don't ask me why did the ex one? Got him. All right, we take the go through GT now because we have level three sparking This is actually a pretty good advantage I'd say of one good get off me tool which we can pretty much use whenever but we don't need to Give me enough bar Three. Okay, that's good. Three is enough to get the mix started For all you future Yamcha players or past the option players you already know we're going with the 2m Alright, we put a little bit of pressure on I was gonna go with the secondary Yamcha trick get him off me like we said He thought we were gonna super death. Oh my god, he was right. He was right We were gonna super dash after we dropped it. All right game one not not not the cleanest game But we did come out with a win and it's not like I was it's super sweating We're almost at 1260 dude. We are really getting up there in Rosé right now Did we beam assist? Oku assist just a great tool.  All right. Well, that was oh my god Yaptu where you at? Oh? Yeah, that felt good Staggering with Broly baby. There's no grabs coming out. Not yet. Not yet. We're not gonna do that yet 6m I'll take it. All right going all the way. I think I'm just gonna take him down with this Take him down go with the level three Gotta get the the standard mix options. Oh, that was bad. Oh combo me. Nice cross-up I did not think he was gonna I didn't know he'd competed in the Olympics My man doing well in the long jump or pole vaults. Damn had one chance to make that joke land And it just did not work down And the lead we built for ourselves isn't even too good really I mean we had a decent chance to get up crazy lead there You mash after that for sure. Oh Just one button though. Oh Nice down heavy my man canceled the lights not the level. All right. Do you bro? But you realize this is what we call a level three that makes me spark You've left me no choice. How much blue health is on the table doesn't matter. I'm doing it anyway I don't want to take the mix. Oh stop that what the I knew that heavy was gonna whiff. I just didn't know what to block Level three again, by the way, he doesn't take it. That means I got to take the lead. I Don't know if this is not gonna kill but the mix-up afterwards might Do we read the spark either? How much does he want Goku? No, no, no, no, he held it. He held it. That was a good job Don't oh no At least it's only level two It's a level two sparking as long as we don't get hit by a level three or you know, please forbid a spear bomb I don't know what to do anymore. Honestly. I got hit by a two-in. I get hit by a two-in I'm so afraid of the random level three. Oh This hurts dude this hurts This hurts so much. Oh This hurts. Oh No, oh no, I died. Oh He dropped it. Let's go Got a little too excited.  That felt like a game. We should have won, too That the beginning was really good. And then after we lost Broly. It just all started slowing down I'm just cheeks against the Goku GT. Oh No, I Should have started with be missus Round start be missus is the Wind essential I'm getting beat down. I'm getting beat down is chasing the text. Let me out. Let me out. I'm tagging I'm tagging I'm tagging I'm tagging I'm tagging. Oh All right, and you know what you can't play Broly anymore. I don't like that be missus We're playing Goku versus Goku versus Gearsus get him out of here. I'm sorry. This is the Goku fight now. I did not want to commit to the full auto. Oh No, dude, the full auto was not on any menu. I'll take that though I Was gonna swap him when I first did this but now I kind of just want corner. How do I feel about that? I Don't feel good about that get Goku back in I said this was gonna be a Goku brawl.  All right. That's acceptable. I guess Why did I switch out into Broly against GT Q?  Help We doubt but he brought back a Goku. I guess he's learned the rules, baby. All right, we can play by some rules. I Love a good. I love a good game with rules. Hey, that should be a knockout All right, I guess the Goku game is over Actually, he's bringing in another one. We can change the rules now if you want though I would be more than happy to take that guy on as the last Goku don't hit buttons after block supernashed My normal tech on this one Got him. Okay, don't switch him out. I don't think Take it This is a big win Four bars though. Oh, no time Back dash. Oh Yamcha assist has never hit better. Oh, no, did I wait too long? Okay, I wanted to see if the comment me. I was getting so greedy there for no reason I wanted to see if the comment me.  I didn't do the dive chick like I wanted Is he gonna wake up level three? All right, I try to reflect that one too Nice Keyblast. I think he was trying to build meter Keep it three even. I think this is where I start He was not supposed to read that one. Let me tell you that Let's go. Oh try to read me again. Yeah, I'm to dice this man Here we go To one baby. Okay, we still got it in this battle of the Broly's and Goku GT's in there as well Goku GT is definitely in there as well. Can we hit? Can we hit the 60 barrier today? If we win this game without taking another loss, that's the 60 barrier. That was That was naive naive of me to think that that bit our breaker orb would hit Can't remember the name of it just made it my own name Guard cancel out play the Keyblast He did I get me to get him off me get him off me. I could feel myself cracking He didn't go with the grab. Give me that Why am I panicking? This game has been nothing but panicking Get it. It Broly puts you in the corner. What are you supposed to know? You did not think that was gonna work, dude Goku game. I'll take it Broly show this man what you can do though. No EX train. Okay. I wanted the EX train All right, maybe Broly coming in without using a level three wasn't the best Normal tech level three. Why are you clicking buttons in Broly's face? Hey, you must be the money, dude. Don't block. All right. You you took that one to heart So I'm really just dead out here. Oh, that's super dash combo was kind of sick. I Don't know if he I think he was just hoping that if I blocked it whatever he'd have pressure and if it hit it's a combo This is gonna be a tough one Okay, that usually never works for me. I tried it because I thought it would be Yeah, yeah, how'd you know how'd you know I was gonna try to cross you up? The cross-up was not smart. Okay Seven bars. We're dead But just Goku At the very least we still have yoncha rooting for us Was three bars necessary there, huh? I answer what do you got? Whoa, whoa Whoa, they're mr. Broly. No need a okay. We didn't get caught for that which is perfectly fine All right, I'll tell you I don't want to be in the court Guard cancel you failed me again No that was sick EX grab gets the ground bounce Goku GT's there to combo and I wasn't blocking for somebody at least he didn't expect that either He was like, why did not why didn't he block that? Yeah, at least we hit him that time Not super dashable. Oh, no, that wasn't the orb. I wanted to see drop it for the boy drop it for your boy please Can he tagging anybody else he can ah Tutu and it doesn't look like we'll be hitting that's that barrier today. Well, actually we might not hit it. Anyway, I Kind of misplaced that eights. Oh No, I didn't yeah, we definitely would hit 60 never mind. Oh That that hurts to see let's go Wow, he didn't call any assists to cover that No Way, I just got baited like that That one hurts to see We got a we got to do something here actually I'm gonna take sliding too slow way too slow No, thank you. Ah, no bar No bar Yeah, that's I was gonna do it again Okay, okay good start good start. Oh Yonja just barely touching him but making him hold the block. I think he panicked off of that I know I would have okay. I take that as well. This has been a very good game. Wait a minute Oh, I hope that still hits. I think it does Yoncha, it was almost so good. All right, but what are we gonna do against this goku GT, dude? Take me away. Do what you got to do. Actually, he can kill me. Hold on. I regret saying that pretty quickly Hey, drop it. Okay. He got it Dude the excitement I get when somebody else drops something is unreal. I'm just dashing in good beam Um Big punish finally somebody guard cancels dude. I Could have key blast extended that as well, but I messed up level three What's the mix last time he blocked like a good Samaritan?  I Almost extend goku Rock I Realized way too late that that was tough. I was like Let me just oh, okay, so I can't superdash here two bars won't kill me though Even with the empowered Super Saiyan 3 I was correct to be honest even I wasn't sure if I was actually gonna live I kind of just wanted to hype myself up Alright, it's the goku game. Let's play. Let's play which goku has the most Okay, you got it you got it, bro. You got it. You got it You're not the dragon rush to open me up though. It's too deep with the cross-up turnaround My man goku has it all. Thank you guys so much for watching though Like I said before let me know your favorite moment down below in the comments below And let me know your pick between dragon ball Z Broly or dragon ball super Broly Both in-game and in the show, you know, which which one of them as a character Do you prefer while you're down there though? If you like the videos and the channel make sure to the like button and subscribe Other than that if you want more videos right away There should be some up on your screen. So make sure to give those a watch as well I have been Datsudoya, and I will see you in the next video


I wanna take willpower out of the equation. Let's make changes in your environment to make health easy. Let's make changes in your environment and your family culture so that healthier choices are just easily accessible and fun. Sean, so great to have you back on the podcast. Good to see you again. Thanks for coming. All right, let's jump right in. We were talking off camera. What inspired you to write a cookbook sequel to your first book, Eat Smarter? Awesome, well, first and foremost, I was always, and you do the same thing. I try to zoom out and take a meta perspective of things when I see our health as a society going in a certain trajectory. And for years, both of us have been trying to target the macro culture, give people behavior change advice. But it suddenly hit me recently that the most powerful way to really affect change is to focus on the micro culture because recommending a behavior change for our audience and for our patients as well and then sending them into a culture that's inundating them with other behaviors or poor behaviors, it's very difficult to change. And this is where you have to have mighty willpower in order to get the results that you want. And so I wanna take willpower out of the equation. Let's make changes in your environment to make health easy. Let's make changes in your environment and your family culture so that healthier choices are just easily accessible and fun, you know, throwing the F word in there as well. Like what a concept. And so that was really the kind of modus operandi behind this book. And that sent me on a trajectory of studying like is there any impact? Both of us have been talking about this for quite some time and I've learned so much from you over the years. And by the way, just shout out everybody listening. Doesn't Dr. Gundry have the most wholesome voice ever? So wholesome. But you know, a lot of researchers has come out about longevity and the factors that really go into that. And I shared in the new book a huge meta analysis conducted by researchers at Brigham Young University. And they looked at 148 studies, about 300,000 people were involved in this study. It's a huge data set. And they found that people who have healthy social connections have about a 50% reduction in all cause mortality. That means about a 50% reduction in death from pretty much everything when you have healthy social ties. And to take it further, my biggest insight and really what I'm providing in this book is it's not just our social ties, but where do we connect most often? What is the thread that goes through all of our interactions in its food? So much of our relationships are revolving around food, whether it's a first date, whether it's a date night, whether it's, you know, after school, I was just talking about my youngest son playing basketball, after school or after the game, any kind of family event, holidays, so much of our lives revolve around food. And my question was, has recently the family dinner, which has been a part of our society for centuries, but even deeper, thousands of years going back when we were existing as tribes. And I just recently took my family to Hawaii and we had this, it's a dramatization when you see a luau, but it just stuck even more. There was this tribal connection, we're all working together to hunt, gather, prepare the food, eat together, celebrate. That was built in and over time, we've become more and more isolated. And I came across some research from some colleagues at Harvard and they found that only about 30% of families now eat together on a regular basis. So this is something that's kind of on the endangered species list. And so one of the things I wanna share today is some of the latest research on how eating together, so yes, our relationships are absolutely critical, but how eating together affects our health outcomes. You're right, the family breakfast or the family dinner seems to be a dinosaur. What contributed to that demise? Maybe we don't need to do that because I think everybody knows that this demise has happened. So how do we get that back? Number one, why do we wanna get that back? And then we'll segue into how do we get that back, which is your cookbook. Perfect, perfect. So I'm gonna share a couple of studies really quickly. So one of them, those same researchers at Harvard, they took a look at family eating behaviors and health outcomes, food choices, that kind of thing. It was a multi-year data set. And they found that families who eat together on a regular basis consume significantly higher amounts of vital nutrients that help to prevent chronic diseases and significantly less ultra-processed foods. Couple that with, I'm gonna combine two studies. One was published in Pediatrics and one was published in JAMA, Journal of the American Medical Association. And they found that families that eat together just three times a week, this was that minimum effective dose. Those children and those families had significantly lowered incidents of developing obesity and eating disorders. All right, so those were from those two separate studies. And now all this was sounding really good and I was just like, why doesn't everybody know this? And we're gonna talk about why this is happening. But for me, I come from a low income community. And within that, we're just really inundated with ultra-processed food at every turn. And it's cheap, it's accessible. That's all I really knew existed. And when I was in colleges, as a matter of fact, I was living in Ferguson, Missouri. And every fast food that you can name, literally you could just rattle off any of them was in about a two mile radius of my apartment.  There wasn't an organic section of my store. There was no gyms. I didn't know what yoga was. Like none of this stuff existed in my environment. And so I was like, how can that apply to people who don't necessarily have access to healthier food or are not aware of their ability to have access? And I came across a study that I was just like, I have to write this book when I found this study. And this was looking at minority children who are generally in the context of a low income environment, kids like me. And what they found with the researchers uncover was that children who ate together with their family, any meal four times a week consumed significantly higher amounts of fruits and vegetables. Their data found that kids who ate with their family those four times a week ate five servings of fruits and vegetables five days a week at least. And significantly lower amounts of chips, soda and other processed foods. And they noticed specifically when the TV was never or rarely on during family meals. There's something about that technology kind of getting in the way. So this really for me, if my family would have known that just the act of eating together would have created more of a protective barrier around our health, because every person in my nuclear family, my close family and also extended family had at least one chronic disease. And we're not unique. The CDC's numbers just last year, 2022, stated that 60% of American adults now have at least one chronic disease, as you know. 40% have two or more. And so we were on that higher end. And so with that being said, now let's talk about why. Why is this having this impact? Why does it improve our health outcomes? I'm just gonna do a very logical one, which is if we know, for example, and by the way, we'll just go with that minimum effective dose of three meals a week, which is what I'm gonna encourage everybody to do moving forward after this episode. You know, we'll just say, and it's gotta be based on you and your lifestyle and what's practical for you. So for my family, this can be Monday, Wednesday, family dinner, brunch on Sundays. By the way, you gotta schedule this. We all have a lot of stuff going on. We schedule things that are far less important than our families. Put it on this calendar. We have something called instinctive elaboration. Your brain is always asking questions on, especially if it knows, like we have family dinner on Monday, what are we eating, right? So it's inciting this practicality and planning. But more so, what we're doing when we're in proximity with people that we love, as you know this, we have an alteration in our chemistry. We start producing more things like oxytocin. And oxytocin, by the way, has been found to kind of counteract the activity of cortisol, you know, this glorified stress hormone. It's not that cortisol is bad, by the way, but it's just like, we can really get into that dominant place. And so what we see in the data is there's a switching happening, moving from that sympathetic fight or flight nervous system that just tends to just be on all the time now to the parasympathetic rest and digest is the nickname, nervous system, when you're around people that you love, especially under the guys of eating good food together. Also, we've gotta give ourselves some grace because just a couple of weeks ago, actually, my wife was planning on cooking dinner and she ended up, you know, we live in LA now. So traffic can be just, you know, it can be a surprise. So she got caught on the other side of town and she wasn't gonna make it back in time to cook. And so me and my sons were at the house and it's just like, okay, well, we're gonna go ahead and door-dash, but we're still going to eat together. We still sat down, ate together as a family, had a good time, had some laughs, and also got that connectivity, which is, and here's another aspect of why this matters. The dinner table, whatever meal it is, it really functions as a unifier. And you get to see, especially again, if you've got technology put to the side, and I talk about a bunch of strategies for that in the book, you get to see your child. And a lot of times everybody's kind of living their respective lives and they never really cross over and pay full attention because there's gonna be subtleties that you're gonna pick up, right? Certain physical traits, right? Because a lot of our expression is through body language, right? And you're gonna be able to pick up and also the power of asking questions as well and creating a new kind of cultural trend. For thousands of years, prayer has been a part of meal time. And part of that is the taking a moment to really decompress, to be in the present, to slow down. And so whether it's a prayer, whether it's a gratitude practice, so every meal when we eat together, we all go around and share three things that we're grateful for from that day. And so it just starts to exercise that muscle of self-expression. Also, our minds are really operating with a filter, right? What are you filtering? That's what you're gonna notice. So if we know we're going to share, we're grateful for that day, we're looking for things to be grateful for, right? And so last piece here, and I could share 10 more reasons why this is effective. But one of the other interesting studies that I shared in the book was just the process of slowing down and being more present with your food while in the context of, you know, rather than mindlessly eating in front of, you know, whatever, YouTube, which is so cool. I do that sometimes. But slowing down and actually the process of actually chewing your food, being present and chewing your food enacts that parasympathetic, rest and digest nervous system and reduces stress. So I shared a couple of really cool studies on how eating together and how we're eating reduces overall stress. And you know, stress is a big component of many of our major killers. I've met your wife and kids. How old are the kids now?  My youngest son, he just turned 12. Yeah. All right, so he's about to be a teenager. He already thinks he is. How do you put this into play in someone who that phone really needs to be in his hand? How, and he's glaring at you because his best friend has posted something and he's out of the loop. And you want to thank God for dinner. How do you help us work? Because everybody watching wants to know how you pull it off. Yeah, because of course, first of all, we've got to admit that we have a problem. We're addicted to our devices. True. All right, and so we've got all these channels, the dopamine connection, just this kind of like very strong desire to open that phone up. And even if we're hanging out with other people just to check on our phone, even if it's, I shared some data in the book too, just being an eyesight pulls away your attention, whether or not you're actually, your phone is blinking or whatever, but just the fact that it's around you because your brain knows all the goodies that are in there, you know? And so knowing that, if our kids, if they're into gaming or social media, whatever the case might be, to suddenly come in and say, we're having family dinners now. This scientists on the show said this is good for you. You're gonna do this. Yeah, you know, that's not the way to go about it. And by the way, when people were coming in to see me each day, a lot of times, a lot of the reasons or justifications people would give for not being able to accomplish their behavioral change goals and get the results they want, a lot of times, you know, people will be like, well, you know, I really want to do this, but my husband, you know, I really want to do this, it's just my kids.  You just don't understand. She just makes it, you know? And they will point to people that they love being the biggest obstacle in them getting where they want to be. And part of our suffering and disconnection is that, to be honest with you, we just want people to act the way that we want them to act. We just want them to fall in line.  Just, I know it's best for you. Just do what I want you to do.  And our suffering is because we expect them to just do what we want. Instead of realizing this huge, really insight, we know our family better than anybody. We know what motivates them. We know what de-excites them. We know what depresses them. We know what makes them happy. It's just a lot of times we don't want to deal with it because a lot of times our energy is drained and we just want them to act right. And so as we build our own energy, again, that microculture starting with ourselves and our energy tank is filled up a little bit more, we have a little bit more patience and we can pay attention to those cues. And so I'm thinking right now about, some people are just gonna be contrarians, all right? And every family pretty much has one. Usually one. But there's gonna be an extreme too. Like, I don't know, have you seen this show, Yellowstone? Yeah. Yeah, you seem like a Yellowstone guy. All right, now. I'm more of a succession guy. Okay. It's just the voice. It's the voice, Dr. Gundry. And so with, and Yellowstone, Beth, all right? The character Beth, she's a problem at dinner. She hasn't finished one family dinner ever, all right? She's always gonna be a problem. But the other family members know that and they expect it, right? And so they already know what they're gonna do. And so knowing the care, and by the way, we're not necessarily gonna have somebody that's a total problem, but just knowing what excites and brings your family members together collectively. And so just to give example with my two sons. So my older son is very people-oriented and family-oriented. He loves his family. And so hanging out is not a big deal. However, that phone can be a distraction. And so we both, but I can't have him do something I'm not doing. So we both made it a pact to not bring our phone to the table, period. This kid, for years, he would actually keep his phone downstairs in his bedroom a lot of the times. Even just when he came upstairs in general to see us or talk to us or hang out, he just kind of got into that habit. And my younger son, now he's even more inundated with technology. This isn't necessarily everybody's, but my kids are the last to get the phones usually in the class. My youngest son, my oldest son was, and my youngest son doesn't have a phone yet. But he does have his iPad. You know, his friends, they text and things like that. But I know that he enjoys his little shows. He enjoys gaming with his friends. And so for me to say, I need you to get off of that to come have dinner with us, this is the bridge. It's with any addiction, really. We can't just remove the behavior. We have to replace it with something of equal or greater value. And so I employ ethical, psychological strategies to make them excited about having dinner together. And so this could be something as simple as asking my son, like, okay, so we're having family dinner tonight. What do you want to have for dessert? Do you want cherry frozen yogurt pops? Or do you want, or do you want an acai bowl or whatever? I know he likes desserts. He's like his mother. He likes sweets after every dinner. He's like, I'm gonna move for some sweet. Or it could be, my family also, we have this kind of culture of creativity. This could be something as simple as like, we know that we're gonna have like a fun game night. Or there's gonna be something entertaining that's a part of this meal as well.  And I invite that into the family dinner time. So you could bribe your kids with food to get them to the dinner table? In a way, in an ethical way, it's tricky to use food as a reward per se. But if this is something that you're already- Quite a particular flavor that they're interested in. Right, that part. That part. So just even like, if we're making a smoothie together, just like, do you want strawberries or, and I don't ask, do you want the smoothie? I say, okay, so make it a smoothie. Do you want strawberries or a blueberry smoothie? But just giving options psychologically, we like options. We don't like being told what to do for the most part, but giving options, suddenly we feel a sense of freedom and freedom of choice. This is a huge takeaway for everybody. Our culture is determining our choices, whether we realize it or not. We might think we have free will.  Cravings are cultural as well. There are people right now in Cambodia who are munching on tarantulas. Ooh, this is- This is like a good tarantula. This is a real thing. I wouldn't be surprised if you dabbled in this before, but deep fried tarantulas like a delicacy, right? People in Iceland eating fermented shark, you know? Like, cravings are cultural. Here in the United States, we oftentimes, our cravings are related to ultra-processed foods. We consume more of it than anybody. BMJ stated 60% of adults, now their diet is made up of 60% ultra-processed foods for the average American adult. I'm grateful that I get to share this, but I'm also, this is a call to arms. This is the first book that's sharing the latest data on ultra-processed food consumption by children in the US. So this was a big, is a 20 year analysis published in JAMA, the Journal of the American Medical Association. They looked at ultra-processed food consumption by US children age two to 19, starting in 1999. And at that time, they were already eating 61% ultra-processed foods. By 2018, it was almost 70% of the diet of our children in the United States' ultra-processed foods. I've been on a mission too recently, and many of my colleagues are also making this distinction right now. Humans have been processing foods forever, right? Cooking a food is processing the food. True. Taking an olive and pressing the oil out, that's a process. But that food, you can still recognize where it came from. It's minimally processed and can be incredibly healthy as you know. And I've got so many of your olive oil things in my cabinet, but here's the thing. The difference between a processed food or processing a food in the health affirming way versus an ultra-processed food is we take an olive and crush the oil out, or we take a sweet potato and mash it or bake it versus you see a field of wheat and somehow that becomes a bowl of fruity pebbles or pop-tarts or a field of corn becoming Lucky Charms or Funyun's snack chips, right? So it is so far removed from anything natural. It is so denatured, not to mention all of the additives, preservatives, food dyes, and not to mention it's riddled obviously with pesticides and herbicides and rodenticides, the list goes on and on. It's not even real, it's just chemicals.  That's what ultra-processed food and that's making up the majority of our diets today, unfortunately. Now you spent a lot of time in the book talking about brain health and happiness in connections and where does all this ultra-processed food fall into why we're not happy anymore, why we're not connected anymore, why our brain doesn't work anymore? This boils down to what we're making our tissues out of and also the energy that's fueling processes and your expertise, you're a legend. I hope people really understand that. Oh Shucks, I'm just a country boy from Omaha, Nebraska. You're from Missouri. I know, yeah. I'm thinking of Footloose right now, whole Footloose scene of us dancing. But here's the thing, as you know, when you're in your conventional training, same as me, I took a fancy pants, nutritional science class, big auditorium, all the things, same with biology. As we're studying the human cell, we're not taught that that mitochondria is made from your menu. We're not taught that the nucleus is made from the nutrients you consume. We're not taught that the membrane of that cell is made from your menu or from your meals, right? They were just there. It just happens, right? And so if you don't have that revelation that all of these things, every component of our cells is literally made from the food that you eat. Not just that, your hormones, your neurotransmitters, your cells being able to talk to each other, your brain cells, signal transduction is all dependent on the fuel that you're giving your body. And there's a big difference in fuel types just like with your car. There's different stuff that you can put in there that's gonna get very different results. If you're putting hydrogenated vegetable oil into your gas tank, you're gonna have a problem. That's true. You better have triple A, you know? AKA, you're gonna need to see a doctor for your car, right? The same thing holds true for us. What are we using to fuel our system, to fuel all those cellular processes, but also what are we making our tissues out of? And me alluding to your legendary status and looking at the human heart, for example, if somebody's a cardiologist and they go to school for 12 years to be a master of this craft, but they're not aware, they're completely oblivious to the fact as they're looking at their patient's heart, their blood vessels, their arteries, capillaries, the blood itself, and not understanding that's all made from their patient's diet. If they don't get that, they're missing a huge foundational piece of human health. And this is why we're in the state that we're in with medicine today, because we're really missing the point, like what is all this stuff made of? And so in the same vein with our mental health and our outcomes, and we've got so many studies on this now with seeing how our diet is affecting our mood and our mental wellbeing, it really becomes obvious because all this neurochemistry is made from the food chemistry. And so if we're bringing in literally newly and all this newly invented garbage into our bodies, the thing about humans is we are very resilient. We can live off of some crazy stuff and survive, but a lot of our health outcomes that we put labels onto are really our bodies making adaptations to continue functioning and keep us alive under unideal circumstances. That's amazing that our bodies do that, but we get a label, and then we get prescribed a medication to treat a symptom and not remove the cause that's creating the dysfunction. As I tell all my patients, family history just tells me that if your parents had health issue or many health issues and you eat like your parents, then that's your family history. It has nothing to do with the genes you inherited from your family. You inherited their eating habits. You even inherited their microbiome, which probably we won't get into today, but that has a huge effect as well. And you're right, traditional medical training is we're gonna name a disease. If your family had it, you're gonna inherit it, and that's not true at all. And the good news about books like yours, and hopefully mine, is you can change this. It's not set in stone. I wanna go back to one thing. I just got back a few weeks ago from Europe in France and also in Italy. One of the things that used to frustrate me no end long ago is it was nearly impossible to get a check at the end of a meal in a restaurant in France or Italy, and it actually is still impossible. And one of the things I've learned through the years is they want you to be present in the meal, to linger at that meal. It'll force you, among other things, to talk to whoever you're with there. And my wife and I find, and we also had one of our daughters with us, it was normal to spend two hours at lunch because the bill didn't come. Even if you wanted it, it wouldn't come. But those two hours, you're right, was a huge time of interaction. And looking back in the dark past, family meals were a long period of interaction. I luckily grew up in a family that had lots of aunts and uncles and actually grandmothers and grandfathers and great grandparents, and all within a few miles of each other. So it was not unusual to have an extended family gathering and you were kind of there all afternoon or all evening and interacting and we just don't do that anymore. Yeah, as I said earlier, it's really on the endangered species list right now, that activity, and our genes really do expect that. That's another one of those things where it's not your genes that are causing the problem, there are certain inputs, epigenetic influences that are gonna determine how things are expressed. Our genes expect us to connect. It's how we evolved and as we become more and more isolated and those out there as well, this was published in a nutrition journal. They found that people who eat alone in isolation frequently have a much poorer diet quality and far less consumption of vital nutrients that help to prevent chronic diseases. And again, this is something that we have not done very long. This has just been a couple of decades, to be honest. To do it at this level with technology replacing our relationships in the real world, but also again, caveat. I'm a fan of having a family movie night and in a meal or watching the game with some food, that kind of thing, but we wanna make sure that we're getting that vital input and eating together without those kind of distractions and really being present with the people that we care about. I've written two cookbooks and including a family cookbook. And one of the big pushbacks that you get is, well, it's unrealistic because everybody's, we're working two jobs, both the husband and wife or the two parents work a job. Kids have got all these interests, your son's gotta get on the basketball court or die. How do you make this happen in our society? You and I, we both agree. It's actually pretty easy to make meals, it really is. How do you get started? And your book is really great. In my first book, I had a saying, do what you can do with what you got wherever you are. And you've got some great stuff in the book like, okay, here's the really bad stuff. Here's the stuff that in a pinch, it's not gonna kill ya. It's not the best, but it's not the really bad stuff. And then here's the really good stuff. And you've got columns of three, it's great. So translate that for us. How do you as a family make this work? So number one, as I said, we have to first get honest about what matters most to us. And most people if you ask them, like what's the most important thing in your life? Most of the time they'll say they're family. And myself included. But then I had to analyze and be honest, is my life really a reflection of that? Am I really living my life in a way that my family is the most important thing? And at the time it wasn't. I was doing so much other stuff to help other families. And you know about this. And not investing the time and energy into my family that I really wanted to. And that I knew it was possible, but it just took a reorientation of what I was doing. Because it's not that I suddenly got more time. I just started to invest my time a little bit differently. And sometimes these small changes, and here's another big key to happiness, connection, all the things, is the quality. It's not necessarily more time, it's better time, right? And as soon as we can do things like get the devices out of the picture and have more presence, I had one guy that I worked with who would keep his phone after he gets home from work he'd keep it in the car. Because he knew if it was around, he would dabble. We have this phenomenon called just checks. I'll just check really quickly and they could pull you into that internet black hole really easy. And so that's number one. We've got to get honest about our priorities. And suddenly when you do that, this becomes more attainable instantly. Now that transition place, like how do we make this happen under the context of even healthier food and make this fun? Something to look forward to. What I found over the years, when we're going from going through the drive-thru at White Castles or Burger King or whatever the case might be. So I'm saying, here eat this, or drink this wheat grass. That's like a different universe. Why would you try to take that approach when you're trying to help somebody to change their eating behaviors? And so what I did was, and really what I mastered over the years was taking foods that we have this nostalgia, that we have this deep connections to and making these meals with real food. And so for example, one of my favorite things in college when I was living in Ferguson, if I got up in time was to get to McDonald's breakfast. All right. Huge fan, the sausage McMuffin, all the things. Oh yeah. Hotcakes and sausage. But those foods are so terrible. They're so terrible. And of course they're coming from this entity that they're not really concerned about the quality of the foods. And so what I did was, just a couple of years ago, I made, I just decided one morning, I was like, let me make my son a breakfast sandwich. And I came up with this upgraded breakfast sandwich, really kind of in the same format, but just using higher quality ingredients. It's one of the recipes in the book. It's probably his favorite breakfast. And you've got some cool protein pancakes in here as well. Yeah, we love brunch foods. And as I mentioned, hotcakes and sausage. And so what I did was, number one, a big takeaway too, is that food isn't just food, it's information, right? As our friend Mark Hyman says. And so I wanted to get more real food ingredients into people's bodies, even if it's delivered in the form of a pancake. And so we have these really delicious protein sweet potato pancakes. And there's over 40 specific foods that I identified in the book. And I share a bunch of studies with each one of them. This book is really kind of in the league of its own. There's over 250 scientific references in a cookbook, but it's all delivered in a fun way. And when I'm saying fun, it's because the culture that we live in today, we have an emoji culture, right? Like I could send you a whole message in just emojis and you're gonna know what I'm talking about. And so what I did was I took those 40 plus foods and I shared the science behind, for example, with sweet potatoes, there are some anthocyanins in there that have been found to improve our memory. And I shared this reflective study, but I also put a little brain emoji next to that food, denoting that this is good for this part of your physiology, this part of your body. And in addition to that, you'll find that same emoji in the recipe, right?   There's an emoji for that. Metabolic health is a little muscle emoji. So you can start to eat for a purpose, right? And so that's a big part of this inviting family in is like, let's have some delicious food experiences together and I've got to make this clear today in this conversation. We have colleagues who are in the eat to live, don't live to eat camp.  It drives, we have a desire to eat tasty things. Yes, food scientists have manipulated that recently, but this is how we evolved. All animals are driven to eat certain things. Have you ever thought about why that sheep is eating sheepish foods? Why is he nibbling on those weeds over there? Or why is he nibbling on this grass at this time? Why do they do that? Why are they driven to eat certain things? Did they get some kind of a book? And they were told what to know. We're driven to eat things that have certain flavors. And so I also share in the book this revelation about something called post-ingestive feedback. So as we evolved, if we were to eat a food, a natural food, if we were to eat those olives, our cells would be taking like a little sticky note and putting writing down like, okay, I've got some selenium, I got some copper, I got some of these essential fatty acids and it would keep a note. And so if we ever start to our biological inventory, get low on those things, we would develop a craving to go and eat some more of those olives or strawberries or whatever the case might be to get those inventory back up, right? And this is highly evolved intelligence system. The problem is one of the recent inventions is called a gas chromatograph. And food scientists could identify the chemistry that makes that strawberry flavor, that makes that cherry flavor. And now we can take that cherry flavor and add it to Coca-Cola or we can take that cherry flavor and add it to ice cream or whatever, no cherries necessary anymore. And now your biology that's expecting when I have a cherry flavor and it doesn't have to be exactly the same, that cherry flavor should be coming along with these certain nutrients. I had that craving for that thing but I'm not getting those nutrients. So the hunger never really shuts down. It's gonna keep driving us to eat more and more of those things, let alone the chemistry that's making us addicted to those foods in the first place. And so utilizing these real food ingredients for dishes that we love, one of my favorite, another favorite is the salmon burgers. So we all know all the health benefits of salmon at this point, but I identify some more kind of interesting ones in the book. But how can we utilize this food in another tasty, fun way, right? We have a burger culture, right? Going back to Popeye and Brutus, Popeye had the friend who was always snacking on those burgers. Wimpy. Wimpy. We have a burger culture. And so finding creative ways and fun ways, delicious ways to deliver these foods into our bodies and have these kind of fun family experiences makes it more inviting for everybody to get involved. The spiritual aspect, certainly, when you look at super long with people, and I spent a lot of time, particularly in Italy looking at these folks, the spirituality is really important. And I think the important part of that is it is not necessary to have a religion as a part of spirituality. Can I get the family together and say, yay, God, let's eat? Or do I have to get deeper than that? What's your findings on this? Being that I'm more of an analytical person and, you know, scientists 21 years working in this field, I've been looking for an opportunity to give people a soft place to land when talking about these topics. Because for many people who think similarly to me, we don't necessarily understand that there's an energy, truly, that is created when people get together. And I'm saying that from the perspective of science because there's some great research from the folks at HeartMath Institute and the electromagnetic field that is literally emanating from the human body. It's called a tube torus that's extending from the heart. You know, the heart is one of the most electromagnetically active, powerful things really in any species, the human heart. And as a matter of fact, and this is not just at HeartMath, but a lot of scientists, they dub it the heart brain because there's so many neurotransmitters and so much kind of activity that would be similar to what's happening in the brain in some ways we kind of do think with our heart. Why did our ancestors thousands of years ago kind of focus in on the human heart as being this center of love and all these different things? Well, this field extends from the body and we have technology now that can see these different fields and it extends about eight feet on average from the human body. And so when we're sitting in proximity to each other, yes, we're sharing a microbiome as well. We're kind of having some microbiome exchange taking place, but also these energy fields are interacting. And so when we say things like certain people have certain vibes, right? Or being around certain people makes you feel good or it makes you feel bad or whatever the case might be, like truly it's that feeling is real, it's real. And so number one, I'm just coming from this from the perspective of like first and foremost, we really have a lot of sound science and how this kind of meta perspective, metaphysical aspect of health is a real thing. And the second part is this, this is something that I've, especially the last couple of years, embrace more and more how little we know, it is staggering. And even just the James Webb telescope that's out there right now, floating through space and just like, there are billions of galaxies. We live in one, billions and billions and billions of galaxies. And we barely understand life here on planet Earth. We barely understand ourselves, right? And so there's so much that we don't know and yet what we do know, we think is everything. We latch onto it because we have a need for certainty and to feel safe and to feel like we know how to operate in our environment. But the sooner we can realize there's so much more that we don't know. And there's this underlying intelligence because I never asked to develop my arms and my legs or my vision. These were just things that were just put into the, there's an intelligent program that is manifesting all of these things. And there's a wide variety on how these things can be manifested. It's beautiful and miraculous and we don't understand it at all. I don't even think some of the right theories are on the table for a lot of stuff. But the little bits that we do know right now, which is 0.00000001% of all there is to know that little bit that we do know is special and it should be empowering versus this overarching message of disempowerment. And so the last little part here coming together under the spirit of love, connection and community is something that is baked into our evolution. And as I mentioned, having this timeless experience of people saying a prayer before a meal, an opportunity to give thanks, an opportunity to connect with those that you love, you can have any flavor of that that suits you and your family and your beliefs. But truly what we do know factually is that when you get together, this is said, there's like a scriptural reference, two or more come together. There I am in the midst of you. A new entity is created like factually a new entity is created when our energies are interacting. And so it's really special, but the question is, are we actually doing this? The question is, are we utilizing this special connection and the special thing about us as humans because our superpower has been each other. That's how we've outlived other versions or potentials, you know, homo erectus or whatever, you know, that could have been, you know, where we are today is our ability to work together. Same thing with other animals in the animal kingdom, our ability to think externally of our circumstances and our ability to come together and work together and live together, love together has been our superpower. Well said. Now, before I let you go, I wanna touch on one last thing. You talk about the fast diet in here and it's near and dear to my heart and my intestines, I guess. Tell us about that. So fast is just an acronym and the acronym is really making it personalized. This wonderful, it's not a new invention, but something that we've evolved doing which is having times of feasts and having times of famine. And being able to really extract the value from that, what we see, obviously, and you've talked about this, an uptake in autophagy, so really just deep cleaning, cellular cleaning, we see an increase in things like brain-derived neurotropic factor, we see an increase in things like human growth hormone, really things that help us to stay vibrant. And that acronym that I utilize in the book is because we don't also wanna come into this, thankfully I figured this out when I was doing my clinical work, instead of giving people these cookie cutter programs, helping them to adjust it to their unique life. So fast is an acronym, so first the F is for figuring out your ideal fasting windows. What does that look like for you? It doesn't have to be 20 hours of fasting a day or 16 or whatever it looks like, it might be a 12, 12. But even because the research indicates that even at 12 hours, we start to see this metabolic switch happen and you start to get a lot of the benefits that we're talking about. So figure out your own ideal fasting windows and the other one is to adjust it to your lifestyle, that's the A. So with that being said, there might be certain days where it just doesn't fit to fast the way that you've been, that you planned on doing and you become dogmatic, like if I don't do this, then I fail and then I'm just abandoning the whole thing. So we can really stress ourselves out. So again, adjusting it to your own lifestyle and giving yourself some grace. So maybe for example, on Sundays, you don't, you wanna have brunch with the family. That's okay. Exactly right, yeah. And the S is to safeguard your fast with supportive nutrition, all right? And what I mean by that is part of the struggles that we might have with a fast and being able to extract those benefits is that we're deficient in a bunch of stuff, thus eluding or activating a lot of our hunger related chemistry, right? So we know about ghrelin is like the big one that people know about, but there's several other hunger related hormones and just kind of neurotransmitter and overall cognitive activity. And so we feel a sense of peace. We actually feel more energetic, crazy enough. If I was told and also experientially that not eating when I was in college would help me to perform better. Even this book, most of it was written while I was fasting, all right? But I don't, of course, I don't recommend this for everybody in this cookie cutter way. I still ate plenty of delicious foods, but maybe my first official meal was at noon per se, or some days it might be 10. It just depended on the day because I adjusted it to fit my lifestyle. But generally, if I started writing at 8 a.m. and I was writing for those first three hours of the day, I generally wouldn't be eating a meal. And I felt so much more clarity and there's some good data on why that is as well. And so the last aspect of this is the tea, which is, and this should be captain obvious as well, to track how you look, feel, and perform. There are all these wonderful inventions. We've got Oro rings. We've got things to track our heart rate variability and the list goes on and on. A lot of self-quantification that we can do. Sometimes that can, it's still very external and it can take us away from listening to the most important data, which is how you feel. Paying attention to some of the most clear data, which is paying attention to how you look and how you're performing, right? That data speaks volumes more than what any of these devices could possibly tell us. But we have to tune in. We have to take a moment and pay attention. And so if, for example, we're having a day where we're especially hungry, maybe again, it's like being able to pay attention to that. Like, why am I hungry today? I'm not usually this hungry. Did I not sleep well at night? Am I excessively stressed? Am I having a conflict in one of my relationships? Whatever that might be to be able to identify the thing and not just run to some raisinettes, right? Because I'm feeling hungry suddenly, right? So that's really what it is. That's that acronym FAST for fasting. And yes, we can utilize this great inner technology, but at the same time, it should not be some cookie cutter way. It should be based on you. You brought up one thing. I think it's really important. Certainly with my patients, we are so used to feeling kind of so bad as what appears to be normal that so many people are shocked with what it's actually like to feel normal without all these bad feelings. Years ago, I had one patient. I said, you know, how you doing? He says, you know, feeling well never tasted so good. And just this week, I have a woman who was actually originally from Detroit and grew up on White Castle Burgers, which you mentioned. If you're from the South, that's a crystal burger in the South. And she had leaky gut and a lot of issues and that's gone now. And so I saw her for one of her follow-ups and she said, I got to tell you what happened last week. And she said, I don't know what came over me, but I decided I really missed White Castle Burgers.  I said, I know exactly what you're talking about. She said, so I had four White Castle Burgers. She said, you're not gonna believe it. I had heartburn that night and I haven't had heartburn in a year since you've been on this program. And she said, what the heck?  Are you finding that true? I mean, once your body gets the good stuff, it's going, what'd you do that for? Yeah, I've got a great story about this. I haven't talked about this in years. But for a while, when I was in college, I was also working as a personal trainer at the university gym. And one of my clients was also a friend of mine too. And he had really gotten onto my program. He was eating really clean. It has been several weeks, probably maybe even a couple of months. And he had, you know, he just transformed his body and his energy was glowing. And one of the days he was scheduled to see me, he had just went out the day before or the night before with his friends. And they pulled up at white castles. White castles open for 24 hours, Dr. Gundry. So it's like that late night spot. They literally call it a crave case, by the way, that you can order from there. And he got some, he got some white castles with his now really clean body. He hasn't been consuming all these processed foods and chemicals, but he's just like, let me get some white castles. And so he came in to see me and we were working out, maybe like 15 minutes into the workout. And he's like, I got to run to the bathroom right quick. And so he went to the bathroom apparently and, you know, five minutes goes by 10, 20. It was time for now for my workout.   So I just started doing my workout. I finished my workout and then I went into the locker room and I saw him walking out. His eyes were bloodshot red. He was sweating. And I'm just like, bro, what happened to you? And he was on a toilet for so long that he fell asleep. Oh, wow. He fell asleep on a toilet. He told me that it felt like it was a roller coaster. He could feel the sliders going through his intestines and he couldn't get up. And so he ended up falling asleep there. There's a ton of stories like this, of course, but the bottom line is when you start to change over and make your tissues out of higher quality ingredients, your body starts to reject. And a lot of people that come to the US from other countries, working at a university, I really got to work with people from all over the world. And initially when a lot of folks come here and they taste the food, they're just like, this doesn't taste real, right? It tastes off, right? There's something about it. There's something about that Domino's. There's something about, you know, that Burger King or whatever the case might be. And you start to get a little bit more addicted to it. And the taste suddenly, you don't notice that it doesn't taste real anymore. And so that intelligence starts to get muted over time.  It doesn't taste like real food. And it's just like, we can rekindle that. And it happens pretty quickly, actually, when you switch over. And so like the last point is like you brought up, which is a lot of folks don't know what it's like to actually feel normal, which is to feel good. And so to see that, like people are just like, oh my goodness, I'm so energetic. I feel so good. My, you know, I have so much clarity. That's your normal state. That's regardless of your life conditions, your age bracket, our normal state is to experience that. But a lot of times we're carrying this extra weight and it's kind of like a fog that happens. And that fog is generally created by our less than real human food that we're eating. If you found this video helpful, I think you're gonna love this one. Neuro inflammation is one of the biggest factors in cognitive decline. So my advice, ditch the chia seeds, use basil seeds instead.


Okay, so we've got a lot of ground to cover and I'm not gonna waste anybody's time. At least I hope not. So this is me. I am a long time security entrepreneur and engineer. I was the founder of the Bro-Z company if you're familiar with that. That's one of the open source communities I built about 15 years ago. I was the first check into OSquery and convinced Mike and Zach to leave and start the OSquery movement that has manifested in a couple of companies. I created one of the first Kubernetes companies that was called Critical Stack. It was a security-oriented distro, actually. We used this amazing little project called Cilium, which now, of course, has its own life. And I'm also an investor in Cloud Custodian, which I open sourced and put into the CNC while I was at Capital One. I helped to co-create WasmCloud, which we're gonna talk about today. And I'm the CEO of Cosmonic. Father of three, I make wine, beer, and cheese. I'm happy to talk about any of those things later. So we've got a busy agenda today and I've kind of broken this out into a couple of little stories to bring everybody along together. We're gonna start at the beginning with where we are with the abstraction of containers and we're gonna talk about some of the leaky abstractions, some of the easy opportunities that we have to make the current landscape better. So let's get started with containers and their assumptions. Over the last 20 years of tech, we've all seen these increasing abstractions, these bottoms up platforms that started maybe in the late 90s with the rise of VMware and the virtualization products that quickly transitioned into AWS and into the cloud. And it's been a pattern. We've gone along and we've said, hey, we have this common infrastructure like the CPU. Why don't we share it and make it a platform so we can continue to build higher to pull things out of the lives of developers. And the blue on the bottom are the things we continue to pull out of the lives of each and every developer. Or at least that's the idea. I don't think that we always do a great job, but we've done the same thing with operating systems, containers, cloud APIs and Kubernetes. But the question is, is where do we go from here? Now, the thing to observe about each one of these abstractions is that they bring a certain number of assumptions with them. So no abstraction is sort of opinion-free and containers bring two key assumptions. One that you're compiled for a specific CPU.  And we'll see that the modern landscape doesn't really hold up. And today and all day yesterday, you've seen an example after example of these leaky abstractions like log4j when you think about above the stack bleeding into the bottom of the stack here. So let's talk about the attack surface. You've seen a couple examples of this today, so I'll just rush through this one quickly. But I quickly pulled together a web shell that I wrote in Go to simulate some sort of a vulnerable library. And I've done this example and I can give you a script if you'd like to do this in your environment where you can pivot through your cloud infrastructure and all of those sorts of things. It's up on my GitHub. But there's three layers that we're gonna work with here today. We're gonna work with the container layer, which we're gonna look at, of course, the obvious idea of shrinking the attack surface through using smaller and smaller containers, but we'll talk about the lower bound there and what's left. Then we're gonna talk about this vulnerable library, which is a web shell in Go. There's a forward slash exec parameter and it simply will take whatever you pass to that and then execute it. And then there's our business logic, which we unfortunately can't take out of the application because that's the whole point of the application. So let's take a look at this web shell real fast. So it's running here, there it is in my GitHub if anyone would like to pull the code as well as the other examples. But I've got it essentially running in a few different containers. There's a Fedora container here, there is an Ubuntu, an Alpine, and a from scratch. And the general concept is still the same, right? With any of these containers, you can hit forward slash exec and you can simply pass commands in. So I could pass in LS, I could pass in whatever we wanted to do. We could start pivoting through the infrastructure, downloading binaries. And of course the story that everyone in here I think knows is that by the time we get to the Alpine container, there's nothing left running in that Alpine container. So I'm sorry, when we get to the from scratch container. The from scratch container doesn't have any operating system components with it. It's embracing this principle of having the smallest surface area possible to attack. And if we try to pass even a simple command here, like LS, it just craps out. And it says, hey, there is no LS because the only thing in this container is this binary. And that's great and all from a perspective of that particular application. But as a class of problems, we're stuck with these vulnerable libraries because of the way that we build our applications. Think about all the things that you need to do once you get to the operating system to get an effective application running, web servers, database connections, logging, security, compliance, risk management. Aren't those things common as well? Just as common in enterprises as the operating systems? So if we start to think about what goes above that stack there in the yellow, we sort of have this obvious problem that maybe we're not done with abstractions. And we're doing this with things like Istio when you think about doing a layer three abstraction. We'll look at that in a second. And below that stack, because containers aren't really a full abstraction away from the underlying platform, you bring with it the assumptions that you're running on Linux. You bring with it the assumptions that you have a security model that is tied to Linux. You actually have two additional problems there. And does this really fit the modern landscape? So let's talk about today's world. If the last 10 years of security was dominated by this great lift and shift into the cloud, the next 10 years of security will be dominated by this great movement and build out to where the data is, to where the users are. And there's a large number of reasons for that that we'll talk about momentarily, but even if we were to build the same application for, say, Samsung televisions, a website or an edge provider, we have a number of things above Kubernetes and above containers that become domain specific. Each one of those will have, you know, Cloudflare and Fastly will have their own SQL implementation on the edge or their key value store. In AWS, you might use Redis, who knows what you're gonna use down on that edge device there. But regardless of what industry you're here from today, every application you build embraces even more assumptions than that. All of your customers, because of their experience with the Fangs, want applications that are mobile-first, that are real-time, that are available 24-7, that are personalized and proactive and increasingly enriched by AI and ML. And what that means is that if you own those platforms and security for those platforms, your developers have a common set of requirements above you. And that is an opportunity for you. If we play these forward, even the idea of being available means you'll be running in at least two regions, if not multiple clouds. And the problem or opportunity, if you will, even gets more than that, when you think about all of the other reasons that the compute is going to the edge where the data is, it's not just latency and determinism or performance, it's also regulatory. There was an excellent observation earlier today around the consequences of data locality, of requirements like you have in China now that the data no longer leaves for processing or for storage. So if your developers are serving those markets or increasingly even European markets, you need to deliver your execution, your applications to clouds that may not be your preference. If you're an AWS shop, you may be required to build on Tencent or an Alibaba. I played this forward. This was the second performing article on the new stack last year. If you follow that QR code, you can read a six or eight pager about it that kind of walked through those challenges in a little bit more detail. But the big idea is that Kubernetes gives you portable execution. Containers give you portable operating systems to a point. But applications are not portable. And it really highlights that there's actually three big problems that you're dealing with. The line above where your platforms now are applications and a ton of garbage. And that garbage continues to be found vulnerable over and over and over again. And it's common garbage. And below that line, because you're using containers, you are embracing these two assumptions in the platform about portability and the portability of your security. There are times when you want to bring your applications to places where you don't have a CPU or below the lower bound of Kubernetes. Think about iOS or inside of web browsers, possibly the two most popular deployment platforms on the planet period. And neither of those uses containers. So let's introduce WebAssembly. Now just by a show of hand, who has heard of WebAssembly? This is gonna be like a linear function that falls off super fast. Who's using WebAssembly? One person, two. Alan, Alan spoke at WebAssembly day yesterday. Not very many people. Well, let me shock you and let you know that you're already using WebAssembly. Who's using Envoy? You're using WebAssembly. Who's using Kubewarden? Anybody? You would be using WebAssembly if you were. We'll get to more deployments. Fintan Ryan, the Gartner analyst who's covering WebAssembly wrote, "'WebAssembly is the one technology "'you don't need a strategy to adopt "'because you're already using it.'" So let me shock you with this big idea behind WebAssembly and stop me if you've ever heard this one before, right once run anywhere, right? Java, Silverlight, Flash. We've tried that.  And the problem there, there was many problems, but one, competitors weren't going to embrace each other. Containers were marvelous because they got baked into the Linux internal, C-groups and namespaces. So we had this common platform of deployment to build on. And the vision behind WebAssembly that you already have today as an opportunity is that WebAssembly is already running and supported on all of your devices. It runs on all of your mobile browsers, all of the major ones anyway, on both mobile and your desktop versions. So you've seen early adopters rush to embrace WebAssembly like Adobe, like Google. Folks that understand the impact and are launching product suites on that sort of seamlessly blend this idea between front-ends and back-ends because there's really a common runtime that now transcends the deployment environment. Now WebAssembly is pretty cool. Unlike Java, it doesn't come with a language. It's a compilation target. So theoretically all languages, and today many languages, can be ported directly into WebAssembly. It's incredibly fast, safe and secure. Think of it like a portable CPU that you can put inside of things, including other applications. One of the big use cases. It's polyglot and because it's so small that it doesn't include all the overhead of starting a container, going from zero to one or the cold start problem is minimized with WebAssembly. This article linked here talks about the sort of cold start time between even optimized containers versus WebAssembly. But let's talk about the two problems below the line, below the platform here. When we talked about that landscape that transcended edge computing and data centers and clouds that went all the way down to the endpoints, I wanna point out that that is a problem, a portability problem that you have even if you're in a single cloud provider today. Think about if you're in AWS and you'd like to start using this new Gravitron CPUs. Because containers have an assumption that you're compiled and built for a specific CPU, you're setting up another whole pipeline to build an ARM version to run on those CPUs. And Alibaba has an ARM CPU, an X86 and a RISC-5. The increasing number and diversity of CPUs that we see is going to continue to accelerate. Both Amazon and Google have custom GPUs and TPUs now. So this is a problem or opportunity for you to embrace from the portability perspective. Well, let's talk about the security model that comes with WebAssembly. WebAssembly is denied by default for everything. And this is a concept that you're already familiar with, this capability-driven security model. The idea that to get access to anything, you need explicit permission from a user. And you're already embracing this idea when you install web apps, or when you browse to a web version of a, I'm sorry, when you install native iOS apps here, or when you browse to a native version of a web version of an app and it says this app wants to use your microphone, this app wants to use your capabilities here. And if you want a peek of what the future looks like, simply glance at your Chrome settings here for each page and you can start to see that modern web browsers are presenting an abstracted set of capabilities that are common to the applications above them. And that explicit level of permission, the future of computing looks more like this than it does the cloud APIs that you're building on now. So for those first two problems that we talked about that are below the stack, WebAssembly gives you increasing options. And this is not a Docker or container versus WebAssembly talk or even opportunity because you can go turtles all the way down if you want. You can take WebAssembly or our framework WasmCloud, you can put it in a container, you can run it on Kubernetes, you can run that in the cloud on real hardware or manage virtual hardware all the way down. And you still get most of the benefits that are here. And when we talked about the places where you're already using WebAssembly or Wasm for short, you're already embracing it everywhere. Who's using AWS on Prime to watch videos, right? You have a Samsung TV, a Sony TV, they did this incredible blog post about how they're using WebAssembly to deploy capabilities down to over 8,000 unique CPU OS combinations that are out in the field. That's a good example of a cutting edge company that is embracing this mentality in delivering solutions to their customers. A Crosslit is a project that a developer on our team, Taylor Thomas, works on with a variety of other developers. It enables direct orchestration of WebAssembly in Kubernetes. And things like Envoy or Kubewarden and many other CNCF projects are taking WebAssembly and embedding it inside of their own applications. Why? Because of all the reasons that we just talked about. If you want to customize your application, if you're building some sort of a message queue, expect all of these message queue type things like Infineon or whatever they are to put WebAssembly inside of them so that you could customize streams on the fly.  You would want a technology that is maybe polyglot, is fast, safe, and secure. So WebAssembly fits a lot of the build there. So let's talk about the problems above the stack which I will colloquially call boilerplate farming and I would just observe that the problem with applications is that they're full of code. And by that I simply mean that they're full of the wrong types of code. Because WebAssembly gives us some opportunities for the portability and a security model that's portability, but what about the disaster that is this top layer here now? This idea that we take these applications and we tightly couple them with a specific set of dependencies. You bake log4jn, not a generic logger. You bake callouts to bash in, not some execution callout. You bake specific database drivers in. These problems that we leave in the hands of developers and the nightmares they make for us, the security teams, the platform builders are many because it's not just the common technical requirements that end up in that layer. As security teams, we bring requirements such as logging, such as business objectives, performance monitoring, all of these other things become a new common platform that we're building on top of. And I've had the pleasure of getting to check out all the code at a number of large organizations. I think organizations that have 20 to 30,000 unique applications in this specific organization. And the shocking thing that I found out when I was doing this research was that for most enterprises, the vast majority of your code base is not only open source, but it's common open source. And that makes sense. You're not terrible people. You wanna give your developers, you might be terrible people, but you wanna give your developers a good starting point, a place where they can pick up as a template and build their applications. But what we're doing is is we're then taking those vulnerabilities like log4j, and instead of managing them at a platform layer, we're managing them on an application by application basis.  These non-functional requirements that we have constitute the bulk of the code and the bulk of the work around them. Think about all the demos today. How many of those demonstrations of, and even yesterday and the days before, talked about functional requirements for an application, like compute the interest rate or get the firmware from the tractor, something along those lines. They weren't business requirement, they weren't. They keep, people keep demonstrating and talking about these systematic requirements that are non-functional in nature. And if we can move those to the platform layer, then we have an opportunity to update them once in the platforms versus doing the same work over and over and over and over again on an application by application basis. So when we think about this platform gap, the idea is to continue to converge and make the platforms healthier. And this honestly is not that crazy or new of an idea. Istio, for example, takes this concept and says, look, at layer three, we have many common requirements. So let's stop putting those in each and every application. And Dapper, which is a toolkit from Microsoft, does that in a very tightly coupled way for Kubernetes. My question to you is if layer three is good, why don't we turn it all the way up to layer seven? And that's the idea that we have with WasmCloud, is to provide a framework that leverages WebAssembly that gives developers all of the functional, non-functional requirements included in the stack. So we launched WebAssembly, I'm sorry, we launched WasmCloud out of Capital One in 2019 and the community has absolutely exploded in the last few years. Now, WasmCloud is a framework for WebAssembly and you can do the same thing that you're doing in WebAssembly today that you're doing in your current apps. You could take all of your libraries and compile them all down into WebAssembly. And what's gonna happen when those libraries are vulnerable? You're gonna have to rebuild and redeploy those applications. So our vision and our view for the future is an area where we let developers write their functional requirements and we leave everything else to the platform. Our idea is that then your binaries are not only universally portable, but they're more secure. There's significantly less expensive domain on a per application by application basis. They can easily move across clouds, edges and boundaries. And ultimately it increases the development velocity of your organizations. These are real numbers from actual POCs that we'll talk about here at the end. There's a whole bunch of videos yesterday. We had a whole WebAssembly day here at KubeCon and there were a large number of WasmCloud, things that were demoed yesterday. But the world that you live in now today, the dirty secret is that every application starts with 20,000 lines of someone else's code. That you then saddle a team to develop and maintain. There are some solutions and efforts like automated vulnerability patching or templating or building custom CI CD platforms that automate these things, but you're ultimately embedding 20,000 lines of executable code in each and every application. With WasmCloud, the only thing that the developers need to write is their business logic. Everything else comes in like a set of Lego blocks. If you want SQL, you just import the SQL contract. On the other side of that contract absolutely gets connected to a specific database, but our SQL provider, for example, can easily be moved from RDS type databases, Postgres MySQL into databases you're running yourself, Azure, DynamoDB, Single Store, and other databases, for example. And our other capability providers are very similar to that. So this increasing abstraction, let's talk a little bit about what this looks like. So WasmCloud is to WebAssembly what React is to HTML. It's a template, a framework you can use to get started to build your applications. So we'll go through all of the various components here. So I like to help people understand WebAssembly by saying, think of it like a virtual CPU. And it's not even that complicated or in advance of a CPU yet. It's a very risk-oriented type architecture, but there are SIMD and MIMD proposals that will eventually, I think, be included in this specification here. It's very fast, it's very small, but it's also very simple. It doesn't deal with complex data types. It doesn't include an operating system. Now there is a draft standard that's on the way that's called WASI, which is the WebAssembly system interface. And you can think of this kind of like a virtual POSIX environment. Think of it as giving you those common abstractions like open file, open network socket that you can use to build higher applications. But I don't think that's the right abstraction for you, and it's certainly not the right abstraction for your developers. What your developers really want are much larger building blocks like SQL, like message queue, like a logger. And those are the things that we've baked into WasmCloud. So WasmCloud is this framework that underneath uses a variety of other projects, including NATs and Elixir. But to the developers, they don't need to know anything about that. We just deliver a model that lets them start with their language and then write a simple business logic. The capabilities are hot-swappable. They can hold state here, but above this we actually enforce a stateless paradigm. So when you think about holding state, if you wanted to recurse through, say, records returned from a database or something like that, you can absolutely do those things here. Most powerfully, WasmCloud goes where you want to take it. There are lots of models out here that are very similar to WasmCloud. When you look at Fastly has an edge product that lives in their walled garden, and Cloudflare has an edge product that lives in a walled garden, and they are wonderful products. But you can't take those products into your devices or into your clouds or into your Kubernetes. And I think one of the reasons driving the explosive growth of WasmCloud is the simple fact that we believe in better together. We ship HelmCharts, right? You can start in your Kubernetes or manage Kubernetes. We ship plugins for Nomad, lots of other types of integrations like that to bring the compute to where you are today. Like many good open source projects, this is a completely pluggable. So we ship the most common Lego blocks that you need based on our statistical analysis of microservices at the large organizations that we're working with now. But we've had many companies, for example, BMW presented on Saturday at Cloud Native Rejects about bringing machine learning capabilities to WasmCloud. They implemented this awesome project called Wasiann in conjunction with Intel, and that gave you both TensorFlow as well as Microsoft Onyx models that are now portable across these edges. Alan here in the audience, he did a presentation yesterday at Wasm Day where he talked about building a capability provider for Bevy, the online gaming engine. So it's extendable to any type of coupling that you would want, whether it's tight or not. Now, above this, when we get to the business logic, we suddenly now enforce this stateless and reactive approach, and that's powerful and important because it means when you think about those non-functional requirements about availability and scalability, when you want more X, you can simply scale it vertically within your process or horizontally across multiple processes. And WasmCloud includes a network between those capability providers based on NAT and your logic so that WasmCloud hosts can easily live across clouds, edges, or devices. Makes it very fast, very easy, and very portable. So I'll talk about a couple of quick case studies and then I think we'll have just a couple of minutes for questions at the end here. Our community's blown up. Please follow any of the QR codes or go to github.com.com or WasmCloud.com and you can join in. At the last KubeCon, a bank came and did this awesome failover between AWS and GCP. It's a 20 minute talk. If you're interested in seeing this work, watch them tell the WasmCloud story. They're on fire with it. Just yesterday, Adobe spoke at Cloud Native WebAssembly Day and they did this awesome demo for background removal where they are able to take microservices they were running in a cloud provider and run them in a customer's browser. And why that's powerful is it's not only good, it's the same algorithm, it's not only faster, you don't need to upload the picture to a cloud in back, it's 40 milliseconds versus 400, but it's also cheaper because they're no longer paying for the compute because it crossed that threshold.   And then I already mentioned the BMW one. So I'll go and pause here and if we have a moment for a couple of questions, Mike in the front. Hello. Yeah, thanks, Liam. This was really informative. I mean, at least for me, I knew about Wasm Cloud in parts, but this actually gave the bigger picture. So let's thank speaker. Thank you. One last note, if you'd like to get some hands-on experience with either WebAssembly or Wasm Cloud, we've launched a new playground at labs.cosmonic.com where you can do real-time interactive tutorials. I'll be hanging out all day. I'd love to take any questions you have up there. Thank you so much for your time.


Hey, everyone. Welcome to Higan Iruthil and it's time for a build guide for Icicle. So Icicle She's kind of out of the usual archetype for for assassins and you'll know why once I describe on also how to equip her so First and foremost, we'll start off with her stats What stats do you need to prioritize in order to build her? For me, it's going to be The primary one would be ultimate energy recharge the others would also be AD and Attack speed or bonus attack speed to give her that a little bit of a little bit more damage Basically, so she's not the usual Assassin archetype and I'll show you why so next up We're going to be featuring her recommended place Okay, guys, so here are her recommended place I won't be recommending any three star at this point I saw all the plays and it doesn't ring really a bell whether it's going to be good for them or not So I'm gonna start off with four star And the first one is king king. So this will increase her Healing received by 10% also upon taking damage restores HP by 2% max per second This effect lasts for five seconds and can be triggered for one time per 15 seconds This one the key for this set is to improve her survivability, especially if she's at the back she's actually dashing already and going through the back row and Again a little bit more survivability with increased healing that she receives Next up, which I think is my most recommended for four star is going to be dr. Watson because I'm I'm not recommending this because of the increased AP she won't use it But after casting a skill has a 40% chance of gaining three energy This is what I'm recommending Disregard this anyway, she's not heavy on the AD. She's not really a Damage dealer per se of an assassin. The most important thing here is the 40% chance to gain three energy. That is what I'm talking about for your five star guys I'm recommending This one so increase melee resistance melee Magic resistance. Okay magic resistance by 15% 3p set increase Healing received by 10 Okay upon receiving healing the next three basic attacks Tax speed is increased by 10, which is nice in the end of each Next three basic attack will grant the character three ultimate energy with which I really like so two things here increase healing Magic resistance then this is the magic resistance is actually going to be good for the back row so Again, this is going to be a good set for her this all-around set Which grants her three and three ultimate energy in the end the ultimate energy recharge effect can be triggered at most one time per second Okay, and the last one that I'm recommending is One of the most intriguing plays I think that I've ever seen so so far. This is what I like for her At two p. She already gets an energy recharge energy recharge in increase in By 25 sec at 25 25% at 3 p set after casting the skill To deal damage deals and additional damage equal to 5% of the 5% of targets current HP up to 280 or AP This effect can be triggered at most one time after casting a skill So you get my drift She is going to be built more on additional healing getting additional healing survivability and Also for energy recharge. So those are your priorities for her plays next up is going to be her skill priority Okay, so for icicles Skill priority the first one that I would prioritize well is actually her active skill Okay, because this active skill Okay, let's go back this active skill is actually going to dash and Going it actually dashes in a straight line shooting eight bullets in a row and dealing physical damage to Something ad and chance to launch one two three freezing rounds with encroaching cold the target will also be frozen This is actually one of her best skills aside from encroaching cold There is frozen applied to that unit which really stops them on their toes Although this is just for 1.5 seconds But again if you can spam this skill as I mentioned as I mentioned she is actually She actually needs a lot of energy That is how she must be built and the next one. Sorry in terms of active skill This one is more of a control feel. This one is More this is also of a control so But this is leaning also towards Damage as well. So this is partial control with damage. This is more this frozen raid is more control all all control This one is partial control and partial damage. So again depending upon you On what you're gonna be selecting, but I'm actually using this and hopefully so should do I'm recommending this Next one as a priority is going to be her passive So Isaac all deals three six ten percent more damage to enemies with three six nine stacks of encroaching cold again, definitely if you have Other units dealing encroaching cold This would be nice because the stacks would be quicker when her basic attack deals damage She will launch an additional freezing round Applying one stack of encroaching cold and freeze to the target. So this one the passive is also of a control variety So passive and active go well together in terms of her control kit Again, if you want to build her for control Active and passive will be your best line of priority. The last one is her ultimate So increase icicle erases booming storm on battle dealing physical damage equal to blah blah blah AD to all enemies within a circular and applying one stack of encroaching cold on a random target. This also is Damage and this is damage and semi-control. So again, all three skills are going to be based on Control crowd control unit control and everything to show and the last one is going to be her attack because again, her primary Goal is to slow down your enemies not really to deal damage That is why I told you guys that her kit is kind of unique not from your usual archetype.  So phase one is crit rate, which is nice to have But not really needed in her kit. This is also nice to have at phase three This is going to be nice to have because now has a 55% chance 30 15 chance to trigger one two three freezing rounds Respectively, so this will increase the triggering of freezing rounds for frozen raid frozen raid is actually this one So let's go back to awaken So again, that is what you must pick in case you want to get frozen raid Again, this one is for the other skill next up is going to be Phase four. So the this one is a dealing additional damage To targets with the approaching cold just in case if you want to make her deal more damage. This is nice But this one I like more because the cell the self takes 20% less damage from the enemy with encroaching cold because You're there to control them You're you're there to stay alive as long as possible. That is why I'm choosing this one and For phase five, which I have activated already. This it pertains to your ultimate skill So booming storm consumes all stacks of encroaching cold on target each stack consume increases icicles ultimate energy by 4% Which is nice. It recycles. So this I got because it recycles to her ultimate This one is can freeze target for four seconds, which I think she has enough So again, I'm getting this one for more ultimate energy recycling this one if I reach this I Would go You can actually go with this this is also nice because this increases ad by 10, but this only affects the front row or AD none other than Sally front row the your your your melee Heroes, I would actually go with this one Because this adds freeze to her kit so that is it for her awakened priority So if you're asking me guys, who does she work well with at least one more hydro? Excuse me one more hydro unit will really There is a synergy with multiple With stacks of encroaching cold you could take advantage of that if you have multiple Hydro units probably another one would do with her just in case if you want to mix and match with other units Cheryl is actually a nice pairing for her. I'm just you know, I'm just saying it out right now Because Cheryl has a nice mechanic for encroaching cold especially for the target that she is shielding herself with This one they complement each other. There are others you have live as well So again at least one hydro unit if you have three better At this point my only problem with hydro is that they might have so much crowd control That they don't have enough DPS Because of the way hydro is built so sometimes you have to mix and match at least two hydro with two others So also a nice crowd control unit, especially for the back line if you intend to Not really kill them At first, but if you intend to slow them down and Kill them eventually then she is your girl. So that is it guys comment down in the comment section What do you think of icicles build have I nailed this build that guide or not? So I need your inputs and also your suggestions. So thank you very much for staying this far. Take care. Stay safe This is the warden and I'm out of here


Electronic Word of Mouth, EOM, has been widely studied on social platforms like Yelp and TripAdvisor, but its potential applications extend beyond these platforms. This paper proposes a model for representing and evaluating EOM power on Reddit, a popular online discussion forum. The model is based on the number of upvotes received by a post, which is used to measure the influence of a post. Two applications are then proposed, lifespan templates and profiles. These applications are orthogonal to one another and can be combined to provide more accurate results. This article was authored by John Luca Bonifazzi, Enrico Corridini, Domenico Ursino, and others.