What is going on everybody is Stas here welcome back some other videos. So in this video We're gonna be doing an overall market update looking at the Dow Jones the S&P 500 and the Nasdaq We're gonna be talking about one trade that I made today on the 21st of February in 2019 as well as taking a look at some other stocks and ETFs that I personally see potential in and that you guys actually Asked me to talk about we're gonna be going over those in this video But before we do for everybody out there that finds value in these videos You do enjoy these videos here on YouTube Feel free to go down below and hit that like button It really does help the channel grow and it supports me in general and allows me to know that You guys enjoy the content and you want to see more content from me So let's get right into the topic of today's video We're gonna be talking about these major indices here the SPX the Dow and the Nasdaq We see we do have about 15 minutes left in the market today You know at the time that I am recording this video But as of right now 345 p.m. Eastern Standard Time the SPX the S&P 500 index the 500 largest publicly traded US companies is currently down around $14 down around half a percent here the Dow Jones is down around $134 down about half a percent as well and the Nasdaq composite here guys is down around 0.6% Down around $45 at the time that I'm recording this video So pretty much guys if nothing changes from now to the close of the market We're gonna end up closing the day red today and if you guys watch my video yesterday That's pretty much what we ended up You know talking about and predicting for today is that we could see potentially a pullback, right? And that's exactly what it's looking like. It's gonna close at a pullback, right? We see the resistance here on the SPX We've been talking about this over the past couple of videos right at around 2700 and 95 2790 2785 right around that area is a strong area of resistance from the SPX Remember in the beginning of December we sold off very drastically a lot of panic selling started to kick in look at that guys The rapid rapid sell-off all the way down to 2300 what this did is well that opened up The first resistance that we had to get out of if we wanted to test You know some all-time highs which I don't really know if that's gonna end up happening in 2019 what do you guys think let me know down below and of course the second resistance here at around 2815 from when we started to sell off in the beginning of November guys, and we've also been talking about This particular channel that we see here on the 30-day 90-minute chart and we've been talking about this guys if you've been keeping up with these videos and keeping up with the market Yourselves you've seen this particular channel, right? We see the resistance here and the support and the fact that we are topping off here Let me quickly just clear this drawing set so we can get a better channel here So we can see you know where we could potentially be headed over these next couple of weeks But the fact that we are topping off here at the top of this channel You know this could indicate that there could be more selling to come over these next couple of days Right and for those of you guys that don't know how to set up a channel drawing It's very simple if you're using thinkorswim by TD Ameritrade just come up here this drawings tab Click that drawing tools hover over this and then you'll be able to go to the side panel here And there's a bunch of different tools that you can use I typically use this trend line right here But for channels you can just go right here and click channel and you'll be able to draw perfectly paralleled Channels that really help you when you're doing Technical analysis right so the fact that we did see resistance at the top here This could be the beginning of more selling to come in the SPX with the price range being at around 2730 where we could potentially sell off to if we do end up still trading in this channel Of course tomorrow we could straight up and break above this resistance Which would be a breakout pattern But if we were to continue to sell off tomorrow I would say the target price where you guys want to be watching the SPX to go to would be around 2730 and from there are we going to hold this and continue or rather push up and continue the up trend and try to get to the top of this channel or are we going to break this support and then Actually start a downward pattern from there to the downside right because if we do break this That's a huge break of pattern to the downside and of course like I said 30 seconds ago If we break to the upside tomorrow, let's say that could issue more green to come So keep an eye on this channel It's gonna help you determine where the SPX and honestly the whole market is going right so that's what I'm looking at In terms of the SPX keep an eye on that channel and those two resistances that we've been talking about the Dow Jones here guys We can see this one actually broke out of the resistance from a couple of weeks ago in the beginning of December And we're actually still trading above it with this old resistance acting as a new Support level right so you guys that are you know have been in the trading game for a while You know basic technical analysis here whenever a Candlestick right whenever a chart a trend breaks above an old resistance. It is now a new support level Right, so we broke above there We've been holding above this level for a couple of days now Hence why it's a new support level with the goal now based on the technicals here being to fill up to the Upside here up to around twenty six thousand two hundred, right? That's pretty much what we can draw from these technicals here If we do end up holding this new support if we start to push up You know the goal target for the Dow in the short term at least is going to be at around twenty six thousand two hundred and forty Dollars which is the previous resistance from the beginning of November guys So you know judging on a longer-term basis here keep an eye on this potential gap fill here for the Dow Jones If we go a bit closer here on the twenty day twenty minute not twenty minute twenty day one hour guys I always mess that up sometimes, but we can see the same exact well Not really the same exact, but a very similar pattern as the SPX, right? Let me just quickly clear this and we'll get a better picture of what's going on here So we can see if I draw this support trend line or the channel very quickly We can see they're perfect, right? We can see the resistance over the past couple of days at the top of this channel and finally today guys We're seeing the curl to the downside the give right the break to the downside here Which could issue more selling to come but remember that longer-term support if we do sell more here We're gonna end up breaking that longer-term support which could trigger even more selling, right? That's why it's always great and useful to look at multiple timeframes here when you're doing your analysis because you know Let's say we do break this level here to the downside That means we're breaking it to the downside on the 20-day chart and the 30-day chart Which really could just trigger more selling overall and us to get to the you know The support of this channel right around here with the target being probably around $25,525,600 if we do end up selling down here and of course just like the SPX guys If we break this to the downside that could trigger more selling and let's say tomorrow We have a big green day. We break to the upside here that could trigger even more bullish push For the Dow Jones meaning that we probably will be getting towards the top of this You know or rather to the next resistance at around 26,200 and eventually if we break that we'll be very very close to testing those all-time highs at the Dow Jones at around 27,000 ish right and just to see you know how far we are from that level We're only about three four percent from all-time highs right now in the Dow Jones I believe the SPX were about maybe a little bit more five percent I think yeah about five six percent from all-time highs here And the NASDAQ might as well just do that now very quickly to see From all-time highs we're about seven percent off in terms of the NASDAQ So in terms of the three indices that we cover on this channel guys The Dow Jones is the closest to reaching those all-time highs from back in the beginning of October in 2018 before we saw that very vicious sell-off cycle that correction cycle You know here in the stock market so judging on the now You know the NASDAQ here very quickly before we talk about what I did today in terms of my trading just like the SPX guys We are at a resistance here from the beginning of December at around $7100 today we did not break above that resistance again guys We've been struggling over the past couple of days But the positive that I do see here on this longer-term chart is that we are holding this 50 SMA support in Terms of the NASDAQ and that puts the NASDAQ guys at this point in time right at that support level of the channel Let me just quickly clear this to make it a little bit more pleasant to the eye because it's kind of confusing all these lines everywhere But we can see it right here We can see it very clearly right pretty much if we draw it like that up here to the top We can see that we are close to the bottom on this 180 SMA support and on this You know support of this channel on this particular Indice right and this could issue Potentially a pop-up tomorrow if we do end up going green in terms of the overall markets We could be pushing up towards the top of this channel, but let's say tomorrow guys We have another red day which again is very possible based on these technicals on the SPX the Dow and here on the NASDAQ We could be breaking these major support levels here Which could trigger more selling to come in the NASDAQ so based on these technicals guys We see a very strong support at $7,100 in the NASDAQ and if we do break that support guys, we're gonna be testing You know about what is it guys or the resistance rather if we break the resistance We're gonna be you know trying to trade between this gap between 7,100 up to around let's say 7,200 which would be the next channel that this could potentially fill if the candlesticks do pop above There so that's pretty much what the overall indices are looking like today guys the markets about to close in five minutes We do see some push here in the overall indices towards the end of the market You know this does typically happen when we see your red day in the beginning of the day Sometimes towards the end of the day we do end up giving you know pushing back up and gaining some green and momentum into the close Not too surprised here, but overall it does seem like we're gonna be closing the day today on a red day So now let's talk about what I ended up trading today guys And we'll get into some other stocks and ETFs that I also want to cover in this video So for all you guys that have been paying attention to the channel right now I'm currently swing trading three different positions. Well now two positions because I ended up selling out of Microsoft We're gonna be talking about that now But for those you guys that watch my video on Sunday and the past couple of days I've been talking about these three Microsoft J&J and Caterpillar ticker symbol CAT These are all stacks that I've been swing trading right and I'm still holding J&J and cat But Microsoft is honestly the only trade that I made today, and it was pretty much just taking my profits, right? So over the past couple of days, I've been talking about where I've been entering my Microsoft position, right? I got in on Tuesday right at about 107 80. We popped up here We saw the big sell-off yesterday guys, right did not end up selling out of my position because we held above the 50 SMA here on the 180 chart we talked about that I ended up adding more money in This particular stock right around here at about 106 80 106 90 ish on this pullback that we saw and from there guys I was able to bring my average cost down We talked about in Sunday's video and in yesterday's video that if we were to break this 50 SMA That is where I would have cut my losses, but the fact that we held it We held the higher or low trend line here that we do see pretty much the uptrend pattern I decided to hold my shares. So what did I do today guys? We saw this massive pump up and typically whenever we see a stock and ETF push up like this Especially to a higher high what we can typically expect A little bit of selling to come from that particular stock, right? Does it always happen? No, right? Does it always happen? No, this could potentially push up again tomorrow to 111 But the fact that we pushed up very quickly this morning and although we have to I believe 109 50 I was already up about 2.1 percent on my position in a matter of two days and I just wanted to take my profits off the board and See if I can re-enter into this one at a better price point, right? And I know my first initial target sell was at around a hundred and eleven a hundred and ten dollars right at this previous resistance But again the fact that we shot up so quick today I wanted to just play it safe lock in my profits and see if we do end up getting that pullback tomorrow Maybe back down to around 10850 108 flat that would be a very nice spot to see a Potential pullback. So let me just quickly show you guys this channel that we are trading in here In terms of MSFT so you guys can get a better understanding of what was going through my mind when I made this trade So take a look guys take a look at this the channel Right here and we can see with today's pump up We're pretty much nearing the top of that channel right at around 109 50 right at around 110 dollars and typically based off this pattern that we do see here that is a rejection spot for MSFT so was it really worth it for me to hold tomorrow risk my profits hold through tomorrow for an extra like point two percent gain You know, I don't think that's really worth it I think me playing it safe here was a very good idea right and I know a bunch of people in the discord chat We're also holding Microsoft and a bunch of them I do believe ended up selling out as well and guys Let's say tomorrow we break above here and we shot up another one two percent sure I'm missing out on money right, but it doesn't matter because I locked in my profits already 2% I'm very happy with 2% and you know if it does pull back tomorrow I can always re-enter and try to get back on this uptrend pattern at a lower price and profit on the upside right so That's the whole idea here in terms of Microsoft and that is all I traded today guys to be completely honest with you I did not end up day trading today. We saw the early push up in Microsoft I didn't take my profits to be completely honest with you guys more towards the end of the day today I could have took them here, but I was holding and kind of debating Do I want to ditch my regular plan of selling at 111 take the profits and play it safe? Or did I want to sell half of my position keep half of the shares for tomorrow? Or did I just want to sell the whole thing right? So that's just what I ended up doing and Let me know down below. What did you guys end up trading today? I would love to know I always talk to you guys in the comment section. I'm really interested to see what you ended up trading So that is what I did in terms of Microsoft today Nothing new in terms of my J&J position guys. We saw a sell-off this morning It got a little bit towards the area that I wanted to sell if you guys remember in that video I wanted to sell at about 1% below this level We actually dip dip below this level the previous resistance at around 134, which was a new support I wanted to sell below about 1% from here. We actually got down to about 1% Did not end up selling because we ended up opening into the market holding this 50 SMA as a support Which is a good sign that we're continuing the uptrend So as of right now guys, I'm pretty much break even on J&J Still holding that initial position From a couple of days back and on cat guys for those of you guys that don't remember I got into cat Yesterday, I believe or was it the day before I don't remember guys. I trade every freaking day Sometimes I just forget when I make my trades, but we popped up above here guys. No, it was yesterday It definitely was yesterday because yesterday was that 3% move? Yep. There it is the 3% move to the upside, right? We broke that old resistance that I've been talking about in the previous videos I also talked about this on sunday's video when I called out cat and we broke above there which triggered me to buy I was up about 2% yesterday and now I'm just holding that initial position still up around 1% on the shares With the goal to sell at around 142. So let's see tomorrow guys Are we going to end up filling the gap to the upside? I'm very interested to see in terms of my cat Position so that is what I ended up trading today guys. I'm still in these three stocks. Well not in microsoft anymore I'm still in cat and j and j And now let's talk about some stocks and ETFs that I personally see potential in for these next coming days Rapid fire. So let's get right into it guys. So natural gas remember what we've been talking about over these past couple of days Well, we're reaching that level that we've been talking about and that level is the 270 resistance On natural gas here if we do break that level this could be a breakout move for natural gas We've already got one confirming well rather two or three Honestly confirming patterns that we're pushing up or confirming indicators that we're pushing to the upside Right now one of those being the double bottom here, right double bottom at around 255 the second bottom at around 255 That's a step that we're pushing to the upside for a potential reversal to the upside We broke out of this downward trending channel to the upside That's the second indicator and the third indicator We're seeing here as we're breaking above the moving averages We're seeing the EMA break above the 50sma bullish sign there And we're holding it as a new support level while also making higher highs and higher lows in natural gas So there's about four or five indicators just based on this chart alone that we're pushing to the upside here With the final one for a potential breakout being at around 270 so 270 guys We're at 270 right now literally if we do end up pushing and holding this level You guys is going to be a very good play over these next couple of days, right?  It trades based upon natural gas and whenever natural gas is going up in price You guys is going up in price as well And we can see it's up around 5% today keeping an eye on this one for a potential day trade tomorrow If we do get that pop in natural gas So that's what i'm looking at in terms of uh that particular duo there We saw a big sell-off today even bigger sell-off in gold down around $22 down around 2% If we do break this critical indication support level here on the 50s and may we could potentially be selling off more I was actually looking at this critical support earlier today for uh, the gold futures, which was a previous resistance at around 1330 we were talking about that in the chat. We ended up breaking below that I'm sure jd st Did very well today and guys right now. We're in a very critical spot, right? We broke one of the support levels not too good of a sign on a technical basis here But if we break the 50s and may that's going to be another bad bad thing for gold That could trigger more selling to potentially come So let's see jd st guys i'm going to be keeping an eye on this one It was up around 5% and if gold continues to sell off Jd st is going to open up and be a pretty pretty solid play over these next couple of days So one that you guys wanted me to talk about We're rather just one person. I forget it wasn't on youtube discord I think it might have been instagram. I don't know but if you guys want to follow all those different platforms They are down below and you could contact me anytime on any of those platforms. I believe the stock was st Z he was asking me if I personally liked, uh, you know what these technicals were looking like I don't really like stz right now at all for those of you guys that remember We talked about this stock I believe on monday's video when I was talking about stocks that to watch for a potential breakout, right? We were watching it right here at the resistance at around 175 It had about two weeks literally of resistance at this level and we were watching for the potential breakout We never got the breakout that we wanted for it to potentially fill up to 190 here for a nice sweet profit But we got rejected all the way to the downside now at about 165 And it's honestly looking like a falling knife right now So I wouldn't really follow this stock or trade it unless we see some upwards push You know the beginning of a higher high higher low staircase to the upside pattern I wouldn't really touch stz as of right now. So another one I want to talk about This one I was talked about again good call out in my opinion is why why this was talked about in the discord chat Earlier today by one of our members. I forget who it is right now off the top of my head But this one's pattern is looking pretty solid, right? We got the resistance at around 75 dollars We got the rejection there which opened up a nice sweet margin of profit here And if I could just quickly go back to the trend line drawing so we can see that easier We can see the pullback here is that I think it's like five percent if I'm not mistaken Yeah, about five percent here the pullback from 75 down to around 70 dollars We're holding that 50 sma very nicely So now what I want to see is if we're going to start that up trend and slowly start to fill the gap Back up to about 74 dollars and just judging off this one day one minute guys This is some sweet sweet consolidation right here Very good sign that we're gearing up for a push to the upside tomorrow on why why with a very solid five percent margin of profit To that resistance. So I'm keeping an eye on why why very closely tomorrow And honestly guys, I'm keeping my watch list pretty short as of right now really tomorrow All I'm watching is potentially adding more money into microsoft or rebuilding a position rather Putting money into why why why and j and j potentially and of course if j dst Is showing good signs pre market hours if gold is selling off that's going to be a very good play as well But the number one on my list right now guys for breakouts is you guys because we saw that natural gas pattern It's looking pretty bullish and we all know when natural gas moves It moves quick and it moves big right either to the upside or to the downside, right? We've seen natural gas go 30 points 20 points in a day to the upside Remember that time when you guys was literally on a 25 percent tear for day after day after day like that stuff is crazy And that could potentially happen right now. I'm not saying it's going to happen guys. I can't predict the future I'm not you know, I'm not a wizard here. But if that does, you know, if we do see some push past 270 You know, you guys could be a pretty pretty good runner. So that's pretty much it for today's video guys I hope you enjoyed this recap if you did feel free to hit that like button subscribe to this channel Hit that notification bell so you're notified every time that I do make a video and drop a comment down below Let me know what you ended up trading today. Let me know if you want me to talk about any stocks I'll talk about that in the next video. So I hope you all Enjoyed this video. I hope you all had a great rest of your day I'll catch you all in the next video if you're in that discord chat I'll talk to you there the links down below 100 free peace out


Hey curl friends, I'm Bianca Renee and you're watching Bianca Renee today and today We're gonna keep things comfy and casual Because we are in the middle of a pandemic if you're watching this video a couple months from now Hopefully we're not but right now. We're all stuck at home So today's video is sponsored by not your mother's and the sponsored video was planned Months ago before we knew we were gonna be stuck in the house So I was thinking like what video am I gonna make about hair because no one is doing their hair right now For why? Where are you going? Nowhere. In fact 95% of the people watching this video right now are actually wearing sweatpants and your hair is in a bun Comment below if that's you. So we're gonna cater to your actual needs right now This is the quarantine hair style edition, which is also very similar to the new mom Hairstyle edition now since we're all at home. This is the best time to deep condition everyone say it together now Once a week. Yes now you have no excuses because you are working from home You're teaching your kids from home or your work isn't considered like a mandatory job.  So the not your mother's curl talk scalp cleansing oil It's going to be replacing your shampoo. I love that it has a little nozzle on here So you can apply it directly to your scalp. This has Amazonian white clay and peppermint oil And that's gonna help gently exfoliate your scalp and get rid of any buildup from your previous buns Once you finish massaging into your scalp You could then thoroughly rinse it out and now we're going to grab the not your mother's curl talk deep conditioning curl mask This mask is going to replace our conditioner You could use a conditioner first and then deep condition after depending on how much moisture your hair needs But this is such a nice lightweight deep conditioner, but I'm just gonna use this instead of a conditioner So I love the little twist off top you just squeeze it into your palm and apply a generous amount to both sides of your hair Break it through Detangle with it and you'll notice that it has a really good slip and it's gonna add so much moisture to your hair Once my hair is full of conditioner I like to put on a shower cap and leave it on my hair for at least 20 minutes then rinse it out Once I rinse out all of my deep conditioner.  So let's just cut straight to the bun styling and to do this next style I'm only going to add a leave-in conditioner It's not really mandatory for my curls to have a lot of definition because they're gonna be up in a bun This is supposed to smooth and help hydrate those curls with extra slip So I'm gonna skip the moves skip the gel and just go straight to spritzing on all this leave-in conditioners So my curls could be nice and shiny When my hair comes out of this bun and who knows when that'll be now this nice bun is actually inspired by my friend Francelli she just did a whole tutorial on this braided bun And I want to give it a try myself But when she did this hairstyle She actually left in her deep conditioner where I'm gonna be leaving in a leave-in conditioner But she has much thicker hair than I do So if you have thick hair that needs some extra moisture I definitely would also recommend leaving in your deep conditioner in your bun style But since my hair is really fine, I'm gonna be using my leave-in conditioner today So now I'm gonna grab my brush and to smooth down any bumps So I get a nice smooth ponytail grab your scrunchie and make a ponytail up a very top of your head So now I'm gonna split my hair into three sections and just braid it into one large braid I'm just gonna grab your braid and wrap it around your head to create your little braided bun You might need to grab some bobby pins to secure it in place and that's all there is to it That's how you create this really cute slick back braided bun.   Let's bring this down grab a second scrunchie and then create another tie making a much higher Ponytail then we're going to grab one more scrunchie and pull all your hair to the front Then all you're gonna do is tuck your curls underneath to create a really cute messy bun look That is how I create this cute Curly bun. Now you're gonna be a little bit cuter for your face times your zooms your Periscopes your IG lives your house parties whatever app you're using to communicate with the outside world now They could see you a little bit more put together All the night your mother's curl top products are available at Ulta beauty But here watching this during the quarantine go to Ulta beauty comm and order them so they could be safely shift to your home If you enjoyed this video and you have been in a bun at least three times this week Go ahead and give me a thumbs up and subscribe. I post new videos every week And you also can follow me on Instagram Twitter Snapchat and tick-tock at miss Bianca Renee. I'll see you guys next time. Thanks for watching Bianca Renee today


in high school really bad, but even in college, guys, they completely turn their, completely turn their body when they're elbow passes, right? It's almost giving me an angle, right? He almost sends me up for a perfect, for a perfect shot clock. So all I'm going to do on Jackson, I'm going to, I want my right hand on him, but I'm also a right leg lead, so it's kind of troublesome. So what I want to do is change my feet as I step, or as I tie.  My right leg's going to be forward.  So my right leg's forward, and I want this hand on him, so I'm going to step with my left collar-type arm, all right? Pull my hands on him hard, all right? Not soft hands, so we're in here. Now, in my head, what happens is a lot of times as I tie, I lose head position. He's got head position right here, all right? This is the perfect time, because he feels like he's got to do more. I was like, oh, I'm just going to elbow pass, right? And my leg attacks. Not going to happen, all right?  Into the mat, down, around, and extend my arm, okay? So as I'm here, he tries to elbow pass. I'm just going to shuck him by, come to the head, and finish, all right? So it works better when he tries to do it even harder. All right? I had one guy on our team. He literally did a complete 360 one time, because he's got a crazy elbow pass. If he was right here, or here you go. If he was right here, he did this. Completely spun around, all right? This is that hard of an elbow pass. So it works even better when a guy tries to go really hard on his elbow pass. So I'm here, my left leg's forward. I don't have head positions. All I'm going to do is right when he goes down and around, and shuck the right leg's forward. I'm going to step left, call it right. He's going to go, and he goes. I'm going to extend him, and finish. Got it? Any questions? All right? Down, around, and extend. Down, around, and extend. Got it? One, two, one, two.


Hello, everybody. James Swanik here from Swanik Sleep. Nice to have you here. If you are watching on Facebook, if you're watching live on YouTube, if you're watching on the replay later on, thank you very much. Pleased to go ahead and post your question. Anything you have about Sleep, go ahead and post your question. Say hello to us. In fact, if you're just joining us, why don't you start off by typing which city and state and country you are actually watching from. And we are joined on today's show by the lovely Tara Youngblood, who is the co-founder and CEO at Chili Sleep, which is a company that I have invested in. And more specifically, they're wonderful products. The, well, I think it used to be called the Chili Pad, or maybe it's called something different now. Tara, welcome to the show. Hi, thanks for having me. We can clarify. Yeah, because we're gonna be talking about sleep today, how was your sleep last night?  Yeah, it was okay. I have to admit it was a Saturday night so I went out with some friends and had some drinks, which isn't good for my sleep. And I know that it isn't, but every now and then, especially now that we've opened up a little bit, it was really nice to go out with some friends. So I didn't have an awesome sleep. It was okay. The Chili Pad actually really does make a difference on that, but my resting heart rate definitely went down later than it would have without the alcohol. Yeah. Thank you for sharing that. My sleep wasn't great either. And the mistake I made when I went to sleep too late, knowing that I was to get up early in the morning, where I am doing this at the moment is in Brisbane, Australia. So I'm in the future. It's tomorrow where I am. And I knew that I had to be up at 6.30 because it's 7 a.m. here. And I didn't get to sleep until sort of after 1130, closer to midnight. And I was up at about 6.15. So it was a, and then, you know, when you know you've got to get up a little bit earlier, you kind of like, for me anyway, I don't quite get into that deep restorative R-A-M face sleep. So the irony of this whole thing, Tara, is that we're both somewhat sleep experts, and we're both coming on here for pretty happy tonight. Not being able to brag about our night sleep. Yep. That seems very typical. I'm thinking about going live. Like, inevitably, something happens and I don't get great sleep, but... Yeah. Tara, you're the co-founder and the CEO of Chili Sleep, and you're the author of Reprogram Your Sleep, the sleep recipe that works. You're a speaker, and you've been on TEDx and spoken at the National Sleep Foundation Sleep Show. I've seen and hung out with your wonderful husband, Todd, a couple of times. That's some various sleep exhibitions around the place. And, you know, I mean, I'm the creator of the Swanee's Blue Light blocking glasses, so I'm somewhat of a sleep expert. And I think let's just touch on the first thing that you mentioned before we get into science and technology and sleep, because you are the creators of Chili Pad, which I want to ask you about and dig into. But the first thing you said was talking about alcohol. Let's talk about the last thing to do, the last few hours before one goes to sleep at night and the first few hours after someone wakes up, because I think there's a... I believe the biggest leverage that you can get in your sleep is what you do in those last three hours and very much what you do in the first 30 minutes of the day. So why don't you speak to the last few hours and also maybe the technology of sleeping throughout the night. And then I'll talk to first things in the morning. Sure, yeah. So I always base it on Clifford Sapier, Harvard was the first one to coin the term, but you want to be able to flip that sleep switch. And there actually is a switch to turn on and off and it's unconscious. The good news for both of our companies is it's light and temperature. Are the two things that are sort of our unconscious mind is looking to release the melatonin naturally and on all those hormones that help us get to sleep. So one of the things you want to do is create that framework. So it's set up properly to turn off your switch because it's a whole lot easier to flip that switch for sleep. If you've kind of done, like you said, that last three hours is really important. In our modern world, we like to have a bigger dinner and we didn't really evolve that way. Lunch was much heavier and we tend to want to stack that before dinner, but keeping food and alcohol out of that last three hours really helps a lot. Yeah. Yeah, when you have food and alcohol, your body's got to digest it and break it down and it's got to go to work. And we don't really want it to go to work, do we? We want it to go to rest, we want it to go to sleep. And people who are clinging on to drinking the alcohol certainly always try to argue with me and they'll say, oh, but having a glass of wine helps me unwind at the end of the day and it helps me fall asleep. And my response is always the same, which is it is true that the alcohol may make you drowsy and may help you to fall asleep. However, the quality of your sleep will be severely compromised as a result of you drinking that alcohol. And the same with food, isn't it? Because if you eat within the last three hours, your body's then try to break down that food. Yeah, so it is really in America in a way, I don't know what the statistics are for Australia, but a majority of Americans use alcohol to fall asleep. It's actually a pretty common problem. And what it steals from mostly is your deep sleep. So that's where I talked about my resting heart rate not going down until closer to morning because I had a drink. That's where your body wants to get cooler, it wants to be able to settle into that deep sleep. And if your metabolism is going quickly, you'll actually be hotter. A lot of people that are tracking that temperature will realize they're actually hotter that night as well from the alcohol. Yeah. And I mentioned before that I was going to talk about what to do with first thing in the morning. Well, actually at nighttime, obviously we like to encourage people to block as much artificial light as possible. So we encourage people obviously to wear a pair of blue light blocking glasses. This is, you know, Swanis from our company, Swannick.  It actually, the light is actually stimulating your pineal and pituitary glands and that suppresses your body's ability to produce melatonin. And then first thing in the morning, I always encourage people to get as much natural sunlight as possible. Our skin has receptors in it.  And... Hot as well. You have similar haircuts. Yeah. We hit our skin. It tells our internal body clock our circadian rhythm. Oh, this is daytime. And so our body wants to flood itself with daytime hormones and starts to like, cortisol starts to rise. Obviously we don't want a lot of cortisol throughout the day, but in the first part of the day, our bodies were high in that. And we're wanting to like, just trigger like, okay, this is daytime. And then, you know, about 12 to 16 hours later from that, the body knowing what time wake up was because it's got the sunlight on it is then going to start to prepare for sleep again. So... Yeah, respect to that sleep switch that I talked about. You know, again, you and I are both in that same thing. And for a lot of people, temperature is consistent in their house. And so there is no temperature change. But just like you want it to get dim because the sun's going down, you also want that temperature to go cooler in your house or trigger it by going outside and walking outside if it's cooler outside. So those same things, when you flip it off and then when you flip it back on again, it's a, the neurons, it's a clearer mechanism that that's what it needs to do. Yeah. Well, we're seeing some night shift workers come in. We've had a lot of conversations about that. I don't know about you, but we did a one-for-one with the COVID to healthcare workers and they are notoriously on shifts and not having great sleep. And so, you know, a lot of, we've had a lot of conversations about how to shift your circadian rhythm. We kind of talked about, you know, understanding and knowing when that clock is, you can shift it when you travel, like if you're going to Australia and you're going to flip it around, but it is possible to kind of retrain your body to shift and do that same pattern on and off, despite what time of day it is. Yeah. If you're just watching, you're just joining us, please do leave a message or ask us a question in the comments below and we'd be happy to answer your questions. So we talked a little bit about some simple natural things we can do. As natural as putting on a pair of glasses is obviously at nighttime, but you have a wonderful product that I have used. When I was living in Venice Beach, California for about 18 months or so, I used it. You were kind enough to let me have one of your wonderful products, the chili pad. So just tell me a little bit about how that uses science and technology to help people sleep better. Why don't you just explain what it is, what's the concept behind it and how it helps people? Yeah. So it really is all about those temperature triggers that we talked about. So at night when you're asleep, your body is trying to drop two degrees by your core body temperature, that's inside. So it doesn't sound like a lot, but when you think about your heart and lungs getting two degrees cooler, that actually has to put a fair amount of heat. And the thermodynamics of that aren't that complex if we were to not have blankets on top of ourselves, if we didn't have that squishy, blank comforter and mattress and foam and all that packed around us. All of that actually insulates that heat and makes it very difficult to shed that. So when we talk about sleep, we want to have at least neutral to cool to be able to enhance and enable our bodies to drop those two degrees. So what our product does is it kind of works like a radiator for your body. So if you think about your car engine, you have a radiator to keep it cool. And if you didn't, it would overheat. Your body needs that at night as well. And so we really have these water coils that go throughout the mattress and it maintains whatever temperature you set it at. So we do have the chili pad still, which is remote controlled. And it's kind of like your traditional thermostat where you set it and forget it and that it's one temperature. But then we also have the cooler, which allows scheduling. And if you think about it as a smart thermostat, so you can go ahead and for me, I like to warm up to fall asleep, but then that's not really good for my body to actually get great sleep. That's part of that recipe that I discovered. It turns out what makes me fall asleep isn't what keeps me asleep or really helps my sleep. So I have to get cooler once I fall asleep. So that's what enables you to do. It's a pad that goes over the mattress, isn't it? And now it's to the point where you can actually have a cool side and a warmer side.  Is that right? Yeah. Because Todd I think would sleep on a slab of ice if he could. And I like it cool, but not quite that cool. So anywhere south of body temperature, which in the US is that 98 and everywhere else in the world is 37. But as long as you're sort of south of that, you're actually still enhancing that cooling. So you can actually set it pretty warm and still be enhancing and mitigating some of that thermogenesis that's happening at night. It seems to be a general consensus that in Fahrenheit, 65 to 69 degrees Fahrenheit, a cool temperature seems to be the optimal temperature for sleep. Is that your understanding somewhere in that range? Yeah. So the problem about throwing it out that way is it doesn't take into effect that thermal dynamic environment underneath our blankets. It doesn't take into effect our metabolism, our BMI. It makes sense that someone with a high metabolism or you look at our NFL linemen football players here, those are big guys.  There's a pretty wide variety of how much heat's coming off in the middle of the night. So the biggest thing about setting that room temperature is you've actually are comforters and what we put over top of us with our blankets insulate us from that room environment. So depending, it has to be actually pretty cool for that to translate at that temperature. You're just mitigating some of the other factors slightly. You're not really at a spot where you're enhancing sleep or are optimizing that experience. And that's really where we're at is under your blankets, where your body is maintaining that temperature and really influencing that equation. The room helps some, but if you figure if you're covered up to your chin, the only ventilation is coming out through your head. And that's where a lot of people will flip their pillows and try to do that. Their head is trying to still vent all that extra heat. Yeah. The best way I could just maybe describe what the chili patty is, it's kind of feels like a hot water bottle. You know, when I was younger and I was, when I was ill, for example, my mom might make a hot water bottle and stick it under my back or under my body. And then if you're, you know, frightfully hot in the middle of summer, say, it might be a cool water bottle, right? It might be putting like an ice pack underneath your back instead. So you have that ability to be able to play with the temperature when you use the chili patty, yes? Yeah. And that's really the advantage. So we're not saying, you know, go with no air conditioning or, you know, set your room at 100 degrees and this is what it is. It's really an enhancement for that. It's really mitigating and thinking about the temperature inside there.  And a remarkable number of people wake up in the middle of the night and use the restroom and think it's, I needed to use the restroom and that's what woke me up. But a lot of times it's actually just that heat equation because if you're actually in deep sleep, your body emits a hormone that will prevent you from needing to use the restroom. But if you're waking up, it's more of a side effect of habit that is saying, oh, I guess I'll use the restroom. But a lot of times it's heat that's waking people up and they don't realize even a small amount of heat is gonna push you out of deep sleep during that first half of the night especially. Can a small amount of deep cold also push you out of that deep sleep? Yeah, you know, it can. Deep sleep, honestly, you can really push a lot of limits. You don't actually register temperature when it too much when you're in deep sleep, when you're actually in that deep sleep cycle. What it is is when you come through those cycles and you appear up in REM sleep, that's when you're gonna trigger either warm or cold.  But for most people that first half of the night is, although you cycle through all those different kinds of sleep, that first half of your night is your body's trying to drop to its lowest point. That's really the zone of best deep sleep. And so that's why, as you mentioned, when you don't go to sleep, when you're supposed to, that window just gets shorter. And so it's much harder to get that same quality of sleep if you've shortened that window and you really have to be conscientious if you're gonna shorten that window from eight hours. How and why and what are you gonna do to help mitigate that change of timing?  So if you just click on the link on the screen there, if you wanna go to chilitechnology.com but we've actually put a direct link straight there. And if you use the swanic code, which is swanic25, you will be able to get 25% off. I have used it, it's wonderful. I recall using it both in, well, I first started using it in summer and then I ended up using it in winter as well. So in summer I had it run cool and then in winter I had it run warm, obviously. So that was lovely. Mel here asks, do you recommend drinking cold water before sleeping? So a lot of this will depend on you as a person. So Tim Ferriss, for example, prior to using the chili pad would use an ice bath. So a real extreme part of that. But drinking cold water will help some, but you need to think about over the course of the three, four hours after you fall asleep, your core body temperature is gonna drop. So just a cold water may not be enough to really indicate that. But that cooler shower will do that. For some people, warming also, because it's all about that change of temperature, we're looking for some sort of change in temperature to trigger that sleep switch, certainly as part of falling asleep. Yeah, I hope that answers your question, Mel. Thank you. I've got Bianca who's watching on Facebook and Bianca on Facebook says, I can't get through the day without naps. It ruins my bedtime. Should I avoid naps? I'd say if you're really driven to do naps without being like shift work or when you're a true night owl, you can get away with it a lot more. But if it ruins your bedtime, then that is definitely something where you wanna try to push and try to keep that sleep where it should be. I'm actually a big proponent of naps in general, but it's about making sure you get the, if you're struggling to what you are, I would recommend at least tracking your sleep and being able to have a sense on what kind of sleep you're getting during those naps. Because there are shift workers that will use a polyphasic and they will take naps because they have to. But then they have to be conscientious of how much quality sleep and what kind of sleep they're getting and being balanced in that approach still. Yeah, thank you so much for your question, Bianca over on Facebook. And if you're just watching or you're watching on the replay, go ahead and type your question in and we will do our best to have it answered for you here. And just a reminder, if you click on the link, there is a link there to Chili Technology where you can use the code SWANIC25 or 25%. Oh, if we're talking to Tara Youngbud, who is the co-founder and chief executive officer at Chili Sleep and then the author of Reprogram Your Sleep, The Sleep Recipe. So eight hours sleep a night. Is that a myth or is that super important? Is that the most important thing over the quality of sleep, Tara? Oh, I love that question. It is one of my favorites, actually. So eight hours is absolutely something that came about as part of the industrialized world. Prior to that, we actually slept in multiple phases, at least two, depending on which culture you came from. So it's actually because we became driven to have work start and end at a specific time that we had a drive to have sleep exist in a particular grouping. And so it is one of my pet peeves and I think very damning for a lot of people that eight hours is the one and only sort of holy grail. It's more, for me, I look at, when you look at a 20-year-old, they're getting two hours of deep sleep, two hours of REM sleep, that's a good balance. It's a good amount of either of those types of sleep. And so if you can, with the chili pad, for sure, using blue light glasses, flipping the switch, timing it, you can actually get that in six hours, it is possible. It's just about being very succinct and making sure you're doing it right. Todd, as a night owl, actually doesn't tend to sleep eight hours, but he does do a nap and he loves his power naps. So a lot of it is, it's all possible and I think it's very individualized. I think it's a good benchmark of if you're not sure, start with eight and making sure you're waking up and you shouldn't feel tired in the afternoon, you should feel rested if you've spent eight hours in bed, but if you're spending those eight hours and it's not feeling good and you're restless and you're waking up, that's definitely, that means you need to start breaking down sleep and look at, well, what is my recipe to get good quality sleep? Yeah, so interesting. Just a clarifying question with your products, Todd, what is the difference between the chili pad sleep system and the oolar sleep system? Is there a difference? Yeah, so the chili pad is the remote control, it's sort of that standard thermostat, set it and forget it. A lot of people, they just love that simplicity and they're not doing a lot of changes in their sleep. So throughout the course of the night, they're gonna pick that one temperature and they're good to go, chili pad is absolutely that. The oolar is kind of our next evolution, it has an app, it has scheduling itself cleans. So it has a UV light, it has multiple fan speeds. So depending on what you think of white noise, you can adjust that and also be able to adjust it as far as boost its performance or have it in silent or somewhere in between. So it's kind of just that evolution of being able to take it to the next level. Yeah, so we actually have a 15% off code for that as well on the oolar sleep system. It's just in the comments there, if you use the discount code SWANNIC15. So the chili pad is the OG, the original gangster, so to speak, that's the one that I used or you can use the ramped up model, which is the oolar sleep system and we have a code there that views SWANNIC15 for 15% off. What about caffeine, Tara? What are your thoughts on people who drink cups of coffee before they go to sleep each night? So I love that question as well. Todd is definitely one of those people we met in college and he would have a full pot of coffee and then literally go to sleep. Now, if I were to do that, I'd be wired into next week and that is not how I work at all, but there is about 5% to 10% of the population that their caffeine receptors are basically don't work and they don't work like they do for the rest of us. So caffeine for most of us really should stay, again, outside of that bedtime window, but there are definitely people like Todd that it doesn't matter at all. So again, that's one of those things that I hear when I give talks a lot, they'll hear certain tips and they're like, well, that tip doesn't work for me, so I threw them all out. It's important to keep in mind that not all sleep tips, not all health tips are gonna be applicable to you. You really have to kind of A-B test and figure out for yourself. Yes, this is definitely something that triggers me and for most people they either know yes, caffeine is it and if you have a cup of coffee in the morning, you're gonna feel it or if you don't feel it, then please use other tips to make that recipe work. Yeah, we can, in many ways we can generalize, but then there are always unique cases or there's always a percentage that, you know, it's personalized health, right?   Yeah, I had a great aunt and I swear she was firecracker and she smoked and drank and, you know, lived into her 90s and was a firecracker till then. So all the metrics like they would say, ooh, don't do that. You know, there is always gonna be exceptions to that. It is all about you finding and, you know, kind of the language of being a CEO for your own body and understanding, yes, this is what works for me or that is not it. And even between light and temperature, you'll find that there's tons of people that are very sensitive to the light. They should absolutely be using glasses and possibly all day just to manage that. You know, it's not even just a bedtime thing and yet temperature is very similar. There's a lot of people that like, oh, that's definitely a big issue for me. Yeah, so what you're saying is that I should go out and buy a pack of cigarettes, buy a six pack of beer, get some McDonald's, get a meal on the way home tonight and crawl into bed around 12, 30 because I'm the exception to the rule. Ooh, I'd cross your fingers really hard and hope that your genetics is that one in a million that is gonna make that work. And if it is, God bless you, but for the rest of us, doesn't seem to work. But again, there's always exceptions and that's what's important to really own your recipe.   All right, so we are talking to Tarah Youngblood, CEO of the Chili Sleep and author of Reprogram Your Sleep, the sleep recipe that works and we're talking about how to optimize your sleep quality using science and technology. Anything else that you might use to, maybe any other technology just besides the Chili Pad or the Ula that you use to optimize your sleep or have used in the past, Tarah?  I mimic the idea that if you go outside in the morning and get that outside, I call it the stress monster probably because I have four boys and I've had to explain this to them over the years, but you wake up in the morning and the stress monster is good. He helps you get going. It's part of what gets you moving. But if he gets really big throughout the day and right now there's a lot of stressors out there between pandemics and everything else that can be pushing you. Every time you look at social media, that ups that stress monster. And by the time you get into bed at night, if that stress monster has grown throughout the day and you haven't squished them down to keep them nice and manageable, that's where a lot of people will be struggling to fall asleep, that racing mind, all of those kinds of things. And so it is about getting the adore friends going outside. Dopamine is a good response to that.  Even in weird times, you can still say, I did this, I made my meals, I got my bed made, all those little things, do that list. Another great one is oxytocin. That's my favorite because I have teenage boys so I make them give me five hugs a day. That's a good other way to manage stress even in quarantine, who's ever in your quarantine team. We still need to touch each other and connect. All of those are easy ways to help keep that stress monster managed. But that's a big part of my recipe, breathing, gratitude, meditation, any of those things you can do to keep that stress monster, he is not friendly to sleep. Yeah, I have a gratitude journal here and I write down 20 things that I'm grateful for each morning. I got pages and pages of things that I'm grateful for and that certainly helps me throughout the day. I tend to do it first thing in the morning rather than at nighttime, but there's no reason why you couldn't do it at nighttime. This is a reminder of what was great about today because all too often speaking from my own experience, sometimes I'll get to the end of the day and I'll have a little bit of stress. I'm pretty good, like I'm not a high stress person but sometimes maybe last night, actually I had a little bit of stress. I think I was working a little bit too late and thinking about the week ahead and then when I go to sleep, my mind's working and then as soon as I wake up, I'm thinking about work. I think I'd like to change that. I think I will commit to change that. What do you think, Tara? Yeah, I love it. We started a habit that came from the boys when they went to summer camp and that is, what was your daily good for the day?  What was your highlight of the day and what were you grateful for? And so those are our three questions that we close the day with when I'm tucking them in and then honestly, they usually ask it back which is really great and be able to have that conversation of, yeah, this turned out it was a really good day because when you reflect on almost every day we're very blessed in our world that we can look back and say, yes, every day there was something to be grateful for, something that I did was good and that helps settle that mind a fair amount. Alayna Federick over at Swannick is saying, I hear you, Tara, I have five boys and that stress monster is pretty big. Morning routine is so important. I also avoid media to help with self-care. Yeah, putting rules around that is pretty important especially it can, it just sucks you in and it generally doesn't do good stuff for your stress monster at all getting sucked into all of those issues. Try to, a lot of the phones now have given you like screen time and being able to keep track of that. So it's, I would set good goals for yourself and try to continue to be, when did I use my phone? When was I on electronics? And did I keep it in the windows that I wanted to or did I sort of sneak in, binge watching Netflix is a really hard one especially you'll get stuck and it's like just starts the next thing but it is really important to try to keep that you certainly out of that bedtime window and to try to mitigate that taking over a bigger chunk of time than you want it to. Yeah, I find it's been challenging for me to pull away from consuming so much media. I used to be a newspaper reporter. I used to be a magazine reporter. I used to be a television host and so I was, I spent the first almost 20 years of my professional life in the media and now that I'm out of it, I still like to observe it. However, I have noticed that, I have noticed until recently that I slipped into a like overconsumption of media, overconsumption for me and it's frightening how challenging it is to pull away from media. Just this kind of like habit of going to news sites and looking at the latest stories of the day and being and watching people's outrage over certain issues and me feeling outrage over people's outrage on super issues and politics and things like that. And then it's so prevalent in today's society like even when you just catch up with family members or friends that everyone wants to talk about the news of the day and so you get sucked back into it but on those occasions where I have limited my media exposure I have definitely felt the correlation of increased happiness or if not increased happiness certainly reduced stress and anxiety. Has that been your experience? Yeah, absolutely. I have to really create again, it's really easy to get sucked in same sort of things. There's always stuff going on, answering questions or whatever and then you're down a rabbit hole and suddenly you've lost time and you're more stressed. So it really is, I have to create pretty strong rules for myself otherwise I end up at the end of the day again with that big stress monster staring me in the eye and then it's harder. It's not that you can't overcome it. I do use yoga near draw and breathing exercises. So if you do get to that bedtime window and you're absolutely stuck it's not to say you can't unstick it but it sure is a whole lot easier if you're managing it throughout the day instead of kind of hoping at bedtime you can make it work. If you have sleep questions go ahead and post them in the comments here below we'd love to answer them. I've got Bianca here asks about decaf coffee. She says can't live without coffee. Spoken like a true coffee addict. Bianca decaf, what do you think Tara? Yeah, I think at all of those sort of things I'm a big proponent of balance, whatever that is. So if you can't live without it try to find a way to do it but it's kind of like sweeteners versus real sugar and you can get really into a heated debate about sweeteners and trying to fake it because you're not willing to give up that sugary soda or that drink. And it's all about picking the habits and the habits you feel like you want to change. So if coffee is affecting your life then probably it should be targeted as something you want to look at or consider. But if it's not and decaf works and you've got other things on your list you're working on that's where there shouldn't be sort of that damnation part that goes with help and wellness. It should be whatever path works for you is really important. So if you've got your decaf and you got your coffee routine go for it. Yeah, whatever path works for you go for it but I would offer that McDonald's and smoking and beer and all that kind of stuff is probably not really working for you. I don't even know about those things. Like you do that, you overdo that it's probably not gonna work for you. No unless you're Aunt Winnie probably not. Probably not. Have someone on Facebook here, Pictorial Lane I quit smoking with the help of a patch. Any chance of a sleep patch happening? Yeah, actually there are some sleep patches. I'm trying to remember the name of the brand. They're very similar to supplements. It's just a way of dosing the supplements. So I'll try to in the follow up notes try to remember the brand for that. But there are some sleep patches there's some great sleep supplements out there but I would also encourage you again they're generally a mix of a punch of different environments melatonin it's way healthier to wear those blue light glasses or use temperature use your body's natural triggers to try to get it first as by far the better way to do that. But melatonin especially with jet lag or as you're trying to reset something isn't necessarily a bad thing or even some of those supplements. It's just at least my opinion for me. I try to do it every other way before I put anything different in my body. If you're joining us and you would like to test out one of Tara's sleep devices which is the chili pad or the Ula system. We do have some discounts there. So there's 25% off the chili pad if you use the code SWANNIC25 and we've got a link in the comments there. And if you would like to try the Ula system which is the fancier version then and the newest version then we have a code that says SWANNIC15. If you'd like to follow Tara Youngblood for some more sleep tips ongoing Tara you can follow her on Facebook at sleepgeek.me that's facebook.com forward slash sleepgeek.me And of course, as always you can grab a pair of SWANNICs blue light blocking glasses from our SWANNIC sleep store and follow us on Facebook at SWANNIC by SWANNIC. And there's a link there in the comments as well for anything that I just referenced. Okay, who we got here? Someone's asking on Facebook curious about the genesis of chili pad. What's the story behind the technology? So we touched on that a little bit but why don't you just touch on how this came to be? Yeah, well it actually is really fun and multi-generational if you consider that Todd's uncle invented the water bed and then Todd and I have brought lots of other products to market. So chili pad was honestly a natural market niche we saw when people were coming out temperopedics like comfort we're adjusting pressure in the bed and at the same time microclimate control in cars of driver and passenger being able to adjust the temperatures differently. Todd and I as I mentioned both sleep very different temperatures. So we were like, yes, let's put this in the bed because that makes absolute sense to us. Honestly, we thought it was much more about those comfort metrics kind of matching to pressure matching to adjusting it in a car. It turns out very similar as we talked about that light and temperature actually talk to your unconscious brain. And so the beauty of temperature or light is unlike a diet where you're like, okay, I have to have willpower. And even as you put those glasses on it's not like you have to think through it you put your glasses on or you set your chili pad those type of things, that's unconscious. It's talking to your hypothalamus that regulates your heartbeat. You don't suddenly stop beating your heart when you're not thinking about it. It's in that same part of your brain which is pretty magical. And that is amazing. But we didn't know that when we invented it. It just kind of came, the science kind of came along at the end of it, which is a really good perk, frankly. Yeah, I love that. Love that natural evolution. Well played. Well done, Todd and Todd. And well done, Todd's uncle. Yes. Yeah, he can move them up as Charles P Hall. It's the 50th anniversary of the water bed. So if you ever had one, it's been 50 years since it first came out. Wow. Alayna was saying, hey, I love using herby tea as a coffee replacement, naturally caffeine free and often you can use that one helps with sleep and relaxation, which is great.  This is one of our household struggles as they get older and want to stay up longer, way past when their old parents can stay up. Yeah, so this is absolutely a big issue for me. And the US, there's multiple reasons why our lifetime expectancy has actually been decreasing. And unfortunately, a lot of it has to do with under 25 that suicide rate is going up. And the anxiety for our kids is terrible. And they're attaching it to this lack of sleep. And it's not to say that if they don't get one night sleep they're gonna be suicidal. But that long-term trend of not getting good sleep is very harmful for them. Their brains are still developing, especially that prefrontal cortex all the way up to the age of 25. So there's a real need for them to get good sleep. And electronics, whatever that form is of TV and phone and that social for them is a huge driver. Gaming is really big in our house. We have two guys that live and breathe and it is absolutely have had to create rules around it. I'm obviously very neurotic about sleep. But one of the things that all of my boys use now I started using it and then they kind of came along we do have a cooling and heating weighted blanket but I will say that weighted blankets is a great way when they say, I'm not tired I don't wanna go to sleep talking them in even at 15, 16, 17, literally the 17 year old can't sleep without his weighted blanket makes it sound he's six two, so he's not like this little guy he's this big guy he's probably good thing he's not on Facebook watching me but weighted blankets can be a really big lift for them as far as reducing that spin that they're going through and stopping that racing mind it's a great hack for them but anything you can do to try to keep their bedtime they need an enormous amount of sleep in order to keep growing that brain and that prefrontal cortex that ability to make good decisions is really all forming and we need to give them good sleep to continue to form that properly. What, how does a weighted blanket work? I must admit I haven't done into this like what is it about something that's a heavy blanket why does that help you sleep? So it's the deep pressure it was originally started for children with autism and they went through it sort of that deep pressure therapy but it really it releases serotonin so when you have deep pressure and again serotonin is one of those things that helps you sleep it helps reduce anxiety it helps balance that stress monster that we've been talking about but it is amazingly magical it is kind of like I talked about temperatures like shouldn't be really that easy but it really is that easy to reduce stress and anxiety just putting something heavy on you. Yeah, I like that something heavy on me so it's probably most comfortable is putting a whole bunch of bricks on yourself then. Bricks would be less comfortable I would definitely start with a blanket before bricks but even my dog loves the weighted blankets so now I end up with like the dog and at least one cat also on there so they've added extra weight to my weighted blanket regime. How does your chronotype impact deep sleep? And your chronotype refers to your body's internal clock so maybe you could just clarify or just elaborate on that a little bit and talk to that Tara? Yeah, so chronotype I think is one of the best pieces of health information easy to get but it is so empowering when you understand how that works it works beyond just sleep, it works and everything and it makes sense that any machine the computers were on they all have clocks inside they all are sort of run by that mechanism of a clock and your body does too and it's driven by genetics, your P-E-R-3 gene drives it you can influence it like we talked about with that shift but it is driven whether you're a morning person or a night person or somewhere in between and it is a pretty broad spectrum of what that is you could, there's a way far morning and way far night and lots of people in between but you can take a chronotype quiz online we have one on our website we can include in the show notes but when you understand that it tells you when that bedtime window that switch timing really helps that the reason you wanna time your sleep to match that and even your nap because there is also a dip in the afternoon but again, we talked about that core body temperature dropping all of your mechanisms are geared towards that so again, when you flip the switch off properly in the morning by getting outside saying it's fishly off, I'm done sleeping I'm moving on with my day you start towards that drive to sleep and you're looking to flip it on and knowing that window means that you've just emphasized your rest of the you've just amplified that result by doing it right and for deep sleep again, that window starts when you go to sleep and it doesn't matter if you've decided to stay up late like you did if your normal routine if your body's looking for going to bed at 10 o'clock and you go to bed at 12 unfortunately it just means two hours less of that deep sleep window it just makes it much harder to still get deep sleep because it really wants to be in that first half of the night when your body temperature is dropping REM sleep is usually happier as you're warming up and you can get better REM sleep it is one watch out with the chili pad if you get too cold and that's where the cooler helps if you warm it up you'll actually help your REM sleep in the morning so that second half of the night you're emphasizing REM but it is very temperature driven and it helps but timing is everything the power of when the power of when you do stuff really does matter Yeah, let's wrap this up as we head for home Tara I want to kind of just close out really with how we would sleep like a superhero and what I mean is like generally speaking what's like the gold standard of sleep from when you wake up in the morning and the actions you take or the actions you don't take right up until you go to sleep and then hopefully sleep many hours of beautiful deep REM restorative sleep so you wake up in the morning feeling nice and refreshed and restored unlike both you and me today obviously as we admitted at the beginning of the call both and interesting for different reasons right like so your reason was you had a couple of drinks with friends last night my reason was I went to bed later than I ordinarily do and got up slightly earlier than I ordinarily do so let's start with the morning so first thing in the morning and I'll kick this off what I suggest if we're doing a gold standard sleep is try to get as much natural sunlight as possible I know I just touched on this a few minutes ago but first things first let the sunlight hit your skin tell your body's internal clock your circadian rhythm this is wake up time and that is gonna help you fall asleep and prepare for sleep later on at night over to you Tara what's next? All right so this is where I have to give the credit to BJ Fogg and Tidy Habits it's a great book if you've never read it but his philosophy is there's tiny habits throughout the day so when you're looking for that perfect sleep recipe it is not in grand gestures as you said it could be just getting some sunlight on your skin is enough so think about what you're doing throughout the day one of his great analogies on average a human being uses the restroom seven times during the day and what I try to do even in quarantine to sort of I love my kids but take one extra minute in the restroom and breathe for that minute try to do less in than out whatever works for you box breasts there's multiple different breathing techniques but throughout the day manage that stress monster in all the ways that we talked about try to have your heavier meal at lunchtime all of those kind of things if you're a morning person and you're gonna work out try to do that earlier in the day all of those habits build towards that bedtime and then cutting off caffeine in the afternoon and cutting off food and alcohol that three hours before you hit your window is part of building that ideal day towards sleep.  I mean I have a blanket rule I just don't drink coffee in the afternoon if I have coffee I mean I go months and years without drinking coffee. A lot of it's to think of the half-life right so part of it is people like well why do you need to cut it off it's really because that is how long it takes to get out of your system where it's not going to have an influence on your receptors and so that is part of understanding that it's really that's how long it takes your body to dump that caffeine effect entirely even though you fill the buzz of the caffeine immediately it's actually that lift and that staying in your body still has an effect on your sleep just cause it takes that long to flesh out. Yeah they've done studies that show that people who exercise in the morning tend to sleep better as well and they believe it's cause of two reasons one because people who exercise in the morning tend to do it more as a habit just like you referenced BJ Fogg there the world's leading habits expert when you're exercising in the morning you tend to do it more regularly before life gets in the way and people who exercise regularly tend to be healthier overall which helps them sleep overall and then also because you don't want to sleep close to the bedtime because it raises your core body temperature which we know is anti-conjusive to a great night sleep. So I like to exercise in the morning not for everyone but I certainly like to do that that keeps me feeling healthy and strong and I find that it helps me sleep at night no caffeine in the afternoon gratitude and anything you can do to reduce stress and anxiety throughout the day you came up with a few great things. One of the things you referenced there before about BJ Fogg it's interesting we use the bathroom we flush the toilet seven times a day BJ Fogg actually has this system where you create a little rule for yourself it's like when I X I will X and celebrate with X so what you can do is when I flush the toilet I will think of three things to be grateful for and I will celebrate by washing my hands and now you've created a whole new habit and if that's seven times you're using the bathroom each day and three things to be grateful for you've just knocked over your daily 20 your 20 things to be grateful for in the day. Yeah his philosophy is just magical that way it isn't and he has a great I think new emotion called shine and it's a great sense because when you think of being proud of yourself or whatever but that moment of like shine and he say that it can be as simple as throwing that paper towel and hitting that basket you have a moment of like oh that felt good that feeling reinforces habits so anytime you can attach that little bit of shine that little bit of reward that little bit of feel good at the end that just reinforces those healthy habits and well it feels good. Yeah and then of course at night time block as much blue light and artificial light as possible our bodies weren't designed to be subjected to all of this artificial light especially at night time which disrupts our sleep pattern so where a pair of the Swanee's blue light blocking glasses there's a link in the comments here below where wherever it is where you can go and check out our range of blue light blocking glasses I'm wearing the classic pair at the moment and then certainly try out the chili pad and the Euler system which Tara and her husband Todd have created which can control the temperature of your sleep or the temperature of your bed and therefore your body's temperature as you sleep throughout the night and we've put a link up there just to remind you that if you'd like 25% off the chili pad there's a link there and if you'd like 15% off the upgraded Euler system there is a link there as well. Let's do just two more quick fire away questions here question is coming from Melanie says my kids don't use thick blankets but they can't sleep without at least three pillows under their heads. Is there any harm in letting them do that? I try to take one out when they fall asleep but they wake up. I think it's really interesting they're actually that you're seeing it in some of those adjustable beds actually for people that are snoring having a little bit of incline can actually help and actually we've had one of our boys has asthma and when he would get congested we would absolutely prop them up because it can help you breathe it doesn't really hurt them so as long as they're not doing anything funky but kids are magical you'll see a baby sleep like frankly arms head over heels backwards upside down just about and they're still sleeping fine so sleep is sleep is sleep and what feels good is generally the right thing if you're getting good sleep it's right probably. Yeah, well thank you so much Tara so appreciate you joining us here and for your words of expertise on all things sleep where can we follow you on social media I think you have a pretty cool Instagram page, right? Yeah, so I think it looks like they're popping up on the screen there you can also find my book on Amazon I think every book in the world on Amazon just up but you can find my book reprogram your sleep there as well and if you're not much of a reader the TEDx talk kind of gives you the cheat version in about 16 minutes so just go to YouTube TEDx YouTube panel and you can get the cheater version that way. Yeah, and there's some links in the comments here below where you can follow Tara on Twitter and a link to her book and you can follow her on your Instagram and on her Facebook page.  There you go. I'm very boy friendly, we have 15 four boys and then we always seem to, Todd teaches me I collect lost boys and so I've been up with my parents and had other boys over the years that have come to live with us so I tend to collect boys I'm not sure why I don't have a problem against girls but for whatever reason they end up on my doorstep so pretty good. Milana, Alayna Frederick from Swannick Sleep likes to collect boys as well so between you two you could run a whole boys commune I think. I think so, actually I dream of retiring and having a farm and goats and like total natural experience and I keep thinking that it'll be a good place to collect boys that will show up. Well Tara, thank you so much for your time thank you so much for your expertise I so appreciate you and yeah, thank you for joining us. Yeah, thanks for having me, have a great day.


Hey there. I'm Billy. I know that so far you've learned a lot of great things about food and nutrition. So, let me tell you what I'm here to talk to you about. One of my favorite things, snacks. Now, snacking is fun and it can be good for our bodies, but it's not always easy to snack and cut back on foods that are high in fat, added sugar and calories. You know, we're busy with school, sports, activities, friends. We eat on the run. And temptations to make other choices are all around us. But, never fear.  It's like this. Let's say you come home from school and you're hungry for a snack.  You're thirsty, so you grab a 20-ounce bottle of soda. Now you plop down and chill. The next thing you know, you finished it all.  But how about if we rewind that scene?  Or you hit the fridge and grab some grapes or crunchy baby carrots.  All of a sudden, you've got a pretty great snack. Snacks like these can be just as quick as the chips and the soda that they have a lot of the good stuff your body needs. And they taste great, too. Now, no one's saying you can never have sugary or fatty snacks. If you do have them, just have them in smaller amounts. Here's what I mean. You and a friend are at the movies.  Oh, maybe that's not such a good idea. How about instead of jumbo-sizing, you're down-size. I'm talking small plain popcorn, a bottle of water, and maybe a candy bar that you split with your friend.  You've cut back on the fat, added sugar, and calories.  Now, you're not going to have a candy bar as a snack every day. Think of it as a special treat that you have only every once in a while. You see, it's all about the choices you make. First, focus on nutritious foods and drinks.  Trust me, your body will thank you for it. Cut. Okay, great. Let's try that again. Another apple, please. Whoa, there we go.


My name is Eileen Funes and I'm from California. I came because I was invited. The reason why I guess God wanted to bring me was because I've been going through a lot of torture, certain parts of my body shaking for no reason. My family dabbled with witchcraft and I was paying the price. I started manifesting and I know I was there. I was full on conscience, but yeah, I couldn't control myself. I heard this voice just speaking out of me saying, you know, they have witchcraft, that she's a witch and I know that on my mom's side there's witches and so I just was upset about that. But thank God that he set me free as I was up there, a pastor, Brittany, she came with authority and told this thing to take off rings off of my fingers and it's kind of crazy because it's like, what do you mean rings? There's no rings on my finger. There's nothing there.  I can hear everything that's going on and she tells this spirit or this demon to take the rings off and all of a sudden I see my other hand, grip the other hand and I started like looking like I'm taking off a bunch of rings off of my hands and I just, I was like, wow, like I don't even know what's going on. I've been raped by many people. There was a spirit spouse, you know, many people think like, that's not possible. How can a spirit come and I tell you it's possible because I had terrors. I used to get raped in my dreams and I would physically feel like somebody was touching me in areas that I shouldn't be touched. I told God like, I just feel like I'm a piece of meat that anybody could just come and do whatever they want to me and now I'm away from that. But yeah, like I feel like it's still haunting me. The spirit spouse or incubus, succubus, they call it manifested and said it was in me since I was 14 years old. That came out as well. The whole witchcraft thing and the rings and then the incubus spirit of rape. I feel like God set me free from those two because I definitely heard from the Holy Spirit no more rape. So that allows me to know that this, not only did I win the victory in the physical realm but I won the victory in the spirit realm. So no spirit, no incubus, no succubus, no form of perversion can come and touch me and I won't feel it anymore. So I give all the honor and all the glory to God for that in Jesus' name.


I made a mistake here in my title. I called it investigating regressions quickly using git bisect, but actually I think it would be more accurately accurate to say investigating regressions efficiently using git bisect, because the process of investigating regressions isn't necessarily a quick one, but using the right tools we can make it an efficient one when you do need to investigate regressions. How often do you say this to yourself? Well, it used to work. Maybe you've got a plug-in or a theme that you publish on the WordPress.org directory, and one of your users comes along and they report a bug, and you say to yourself, well, it used to work. Or the same thing for a client site, maybe you publish or manage client sites, and one of your clients comes along and they say, oh, some functionality's gone missing, or it doesn't work, and you say, you know, it used to work. So you've got yourself a regression, something that worked in the past that no longer works, and somebody's unfortunately noticed it. How do you go about investigating this? What's your kind of first step? Now, a lot of you will probably start to dig into the code that you think might be responsible for the bug. Sometimes that can work. Sometimes you might be lucky, and you might have a good idea of where this bug exists, and you can go about fixing it, but it's not necessarily the most efficient way to investigate regressions. A more practical approach is to start looking through the history of your code in the Git history and try and identify the point at which that bug was introduced, and once you find that point, you can then start to fix that bug based on the change that was made that broke it. You could do this manually. You could start trawling through your Git history, but maybe you'll be lucky, maybe you'll spot it in this history, and you hit the jackpot, but this isn't a really very efficient way of doing it. You really need an efficient way to traverse this history to quickly find the issue. Git version control system has a command called git bisect, and it traverses a given portion of Git history, and it bisects it. It divides it in half each time based on the feedback you give it. Each time it cuts this history in half, Git will ask you whether this is a good piece of code, i.e. does it work as expected, or is it a bad piece of code? Is it a point in history where the bug that you're investigating exists? It's a very efficient way of traversing through the history. Forgive me if you've heard me talk about this particular bug before, but this is a good example of a visual bug that I was able to debug using git bisect. This is an admin menu from a plug-in of mine called query monitor. One day I noticed that the hooks item in the admin menu had just disappeared, and I hadn't noticed. The problem is that I was only sure that this worked at the point where I'd done the previous stable release, and unfortunately I'd committed about 70 different changes since that point, so I didn't really want to start manually looking through that history. I wanted a quick way to identify the point where this bug was introduced. Instead of manually looking through the history, I used git bisect, and it works like this. First of all, you tell git bisect to start, and then you give git a point in your history where you know that the code was good, and in this case I know that the code at tag 2.6.10 was good, I know that that admin menu showed up then. And then you give it a point which was bad, and usually that's going to be the head of your current branch, the piece of code that you're working on at the moment. This is a point in code where I know that this bug is exhibited. Now what git bisect will do at this point is it will check out a commit from the middle of the history between those two points in time. And it will tell you here that we have 74 revisions between those two points in history, and git tells us there that this is going to take roughly six steps to pinpoint the problematic change. That's quite interesting because we've got 74 changes to look through, but git says it's only going to take us six steps to identify this problem. And it will tell us which commit it checks out. So our working copy of the code now is a version of the code roughly halfway between those two points in history. Now what we do is we go and look at the bug that has been introduced and see whether it is still exhibited at this point. And as we can see here, the hooks item in this menu doesn't appear, so we know that we are at a buggy point in the history. So what we'll do is we'll tell git this, we can type git bisect bad. This commit represents a point in history where the code was bad, so the bug has already been introduced at some point before this code. What git will do now is it will bisect that remaining piece of history. It will check out another commit in the middle of the remaining piece of history, and we will repeat this process. And here again it tells us the commit that it's checked out. Now this time the missing menu item has reappeared, so we now know that we're on a good piece of code. This must mean that we're at a point in history before the bug was introduced. So we will tell git this again, we'll say git bisect good. And this time git checks out a commit after this one, but before the previous known bad commit. And again git gives us some information there, it tells us which commit it checks out. Again halfway through the remaining piece of history. And what we will do is we will just repeat this process. Again we've got another good point in history here, so we'll tell git that this is good. And eventually if we repeat this process enough times, we will actually reduce this history down to the point where that bug was introduced. And git bisect tells us this. This commit hash here is the first bad commit, and it tells us the commit information and the author. Unfortunately it was me of course. It tells us the date and the commit message. And now what we can do to verify this is if we go and do a diff between that commit and the previous one, we can see that I accidentally removed a bunch of code that I shouldn't have removed. So we've identified that this is indeed the commit, the change that caused the bug. And to finalize it, we run a command called git bisect reset, and what this does is this resets our working copy back to the code that we were on, which is usually going to be the head of the master branch if we're working on that. So that did actually end up taking only six steps to bisect 74 pieces of history down to identifying the change that introduced that bug. Instead of manually going through 74 pieces of history, it's taken us just six steps using git bisect. This is a huge time saver. But we can do a bit better. Imagine if you identify an issue that you have no idea where it was introduced. It could have been months ago, it could have been years ago. You are potentially looking at hundreds or thousands of commits in your history to look through. Or imagine if maybe the bug was a little bit more complex than the one I showed you there, and it was quite an involved process to test the issue. It might end up being still a resource and time intensive process to find the commit that was the problem. So this process could actually end up taking quite a bit of time. We can automate this process using a sub-command called git bisect run. What this does is it accepts a script as a parameter which will do the testing for you. So instead of manually going and looking at that admin menu to see whether the item is present or not, I can write a simple script that will go and do that testing for me and it will automatically report it back to git bisect. This script doesn't need to be a real unit test or a real functional test. It just needs to be a script that you can run on the command line and one which will return the correct exit code depending on whether the code is buggy or not. So you can have a PHP script, you can write a BHAP feature, you can just have a regular shell script that returns the correct exit code. It's really entirely up to you. All git bisect cares about is the exit code. So let's take a look at an example. This is an automated version of the script that I can use to test that admin menu bug. So it's fairly straightforward. I'm setting up WordPress there by including wplote.php. I'm setting up a user that I know is an admin user. I'm bootstrapping WordPress and then I'm calling the method in my query monitor plugin that returns that admin menu. Then all I'm doing to actually test it is performing a very simple piece of logic that looks to see whether the particular menu item exists in that array of menu items. If it does, then I exit with exit code zero and that means success. That means this is a good piece of code. If not, then I exit with exit code one and that represents a bad piece of code. That's the same as typing git bisect bad. So if we call this script on the command line with git bisect run, we can pass that file name in through PHP with the dash F parameter. And when we run this git bisect will start running, but instead of manually asking us to check the code at that point at each point in time, it will call that script and that script will return an exit code and git will bisect each piece of history based on that exit code each time. Now my script there was pretty straightforward. It takes a split second to run. So this whole process just took a matter of seconds to run. Of course it took me much longer to actually write that script than it did for git to run it six times. And again, we get the same result there. So imagine if this was a large piece of history of hundreds or thousands of commits to run through, this is going to speed up things greatly. But we can do better, a little bit better anyway. There's one more tip that I want to tell you about and it's a parameter here which accepts a file path. So if you've got a rough idea of where you think your bug exists in the code base, you can run git bisect start and give it a path to that directory. And that will reduce the amount of history that you have to look through to only the history that concerns those files. And in the few times that I've run this, this has again greatly reduced the amount of history that I have to look through. Sometimes this results in just two or three steps to look through. So again, this really, really speeds up the amount of code and the amount of commits that you have to look through. I hope that you don't need this advice very often. I hope you don't have many regressions. Unfortunately, because I don't have to use git bisect very often, I usually have to refresh my memory. You usually have to go and look up the commands. Don't worry about it. Unless you've got an excellent memory, you probably will need to refresh your memory each time you use it. That's it from me. Thanks very much.