Stress, it is a silent killer. Sometimes it's a pretty loud killer, actually. We've got busy lives, we've got families, we've got kids. We're breaking up with our girlfriends or boyfriends.  We hate our job, we're feeling mediocre. We wake up in the morning going, why don't I have enough money in my life? I should be making more. I should be more successful.  Why aren't I happy? Stress, it's a killer, right? We've all been there. So how do we handle this stress? How do we reduce this stress? So we can just chill the F out a little bit. Well, today we're gonna come up with five ways to handle your stress. And to do that, we're talking to a biohacking coach. He's actually an executive wellness coach. He's a specialist in functional medicine and nutritional science. It's a big welcome, I should say, to Anthony DiClementi. How are you, Anthony? I'm doing great, thank you for having me. Now, you don't look stressed. You have a big smile on your face. You're looking pretty cool and pretty chilled. Are you a stressful guy or are you pretty good? You know, I used to be one of those people that I was pretty stressed. I was anxious, even depressed at times. And other people didn't know it because I was pretty good at keeping it in and not sharing what I was dealing with internally. But fortunately today, those feelings, although they are occasionally part of the human condition, are fewer and further between. Nice, that's awesome. That's because you've discovered ways on how to manage your stress, right? Yeah, that's been a big part of it. Because a lot of people say, oh, you know, how to kill stress or how to eliminate stress. I don't actually think it's, unless you're a Buddhist monk sitting in the mountains 365 days a year, I don't believe that it's possible to completely relieve your stress. I think, and I don't think that, in my opinion, I don't think that's healthy, right? You want a little bit of cortisol coming in for the fight or flight hormones. So I want to be very particular with my words here. This is how to manage our stress. Or do you slightly disagree with me in terms of you can? I completely agree with you. I think, in fact, the important distinction to make is the difference between acute stressors and particularly acute stressors that we intentionally bring upon ourselves for the purpose of initiating an adaptive response in the body. So like you were talking earlier offline about some of your workouts that you do there.  Yeah, apologies for that, Jake. What's up? I said, apologies for that, Jake. Teny pedophiles listening. But that is an intentional acute stressor that we bring on our body and we do it because breaking down our muscles makes us stronger because challenging our cardiovascular system makes it stronger. And what happens is a lot of people find themselves under a different kind of stress which is chronic stress.  They're unhappy. They're not sleeping enough. They're not getting their body the nutrients that it needs. And they're two very different things. Acute stress, particularly acute stress that doesn't exceed our body's ability to recover is a good thing. Chronic stress, not so much. So the stress that I alluded to when I was just introducing you just now, the mental stress, like I don't make enough money. I'm not so successful. I'll never be, I don't like how I look. Things that all human beings suffer from on occasion. Are there indeed hacks, if you like, or indeed things other than just simply meditating to be able to reduce the power of those thoughts or even eliminate them? Yeah, there are. There are some things that are very powerful and I'll real quickly just mention a few and then we can dig into them in more detail or the ones that catch your attention we can explore. So the first is dietary related. Making sure that we're eating food. The same stuff that people have probably heard 10,000 times if they've been on the internet and read a blog. But I really do believe that that paleo has a good foundational framework for most people. If we're gonna speak in terms of general diets, I think paleo is a good starting place. Now, when it comes to optimizing your physical and mental health, generic programs tend to yield generic results. We all are uniquely individual. We have different health issues going on. We have different genetic blueprints. If you really want to maximize your energy, your body composition, your mental clarity, you need a diet that's customized for you. And it's not gonna be found by trying 20 different diet books at Barnes & Noble. But staying away from the problem foods is probably the number one nutritional recommendation that I could make for food. There's been a lot of studies where they've taken people and they've been able to actually initiate schizophrenia, bipolar disorders, depression, anxiety, panic attacks just by feeding people foods like dairy and grains and gluten. Yeah, it's insane. It's insanity actually. And you're right. People initially, if they might be listening to you going, oh yeah, all right, I just gotta eat better. Well, yeah, you just gotta eat better. Because guess what?  But that actually might be disrupting your sleep, which is causing you to put on weight.  And it's all because you ridiculed the fact that maybe it's dairy or gluten. Now, I'm not just saying dairy or gluten. It could be anything. It could be any type of food, right? That's why it's important to get tests. Like for example, I took, what did I do? I did, I took the 23andMe DNA test and then I took another one, another genetics test and it showed me that I was actually fine with dairy and it told me that I was okay drinking coffee as well. Whereas other people, their genetic makeup is like, they should absolutely avoid dairy and absolutely avoid makeup. And this is the, sorry, what did I say? I said makeup, dairy and- One makeup. The point is is that the way the world is going, it's very much not, this one diet fits all is ending. Like it's going out the window. And in the next five, 10, 20 years, what you're going to see, I'm convinced of it, is very much personalized health where we're going to figure out exactly what foods, even though 99% of people might say, eat that, it's healthy, it might not be healthy for you. Exactly, yeah. And that's a lot of what we're doing now in our coaching program. And part of the reason that I'm now trying to put as much stuff out there as possible because so many people are realizing that they need this and there's not even, like we don't have enough bandwidth to help all of these people by customizing everything for them and getting them. And because it's not just diet.  Then if you have any underlying health issues, like gut dysfunction or hypothyroidism or adrenal fatigue or any of that, like those need to be addressed too. And there's so many moving pieces, like just to break down one little nuance, you mentioned coffee, right? And like the 23andMe test, which is a great test.  And that's like, oh, okay, you're good to drink coffee. What they don't address and what a lot of people overlook and just because we're diving deeper into how foods can affect our energy and our mental clarity and our stress and things like that, is that coffee. So Cyrex Laboratories did something called the Gluten Cross Reactivity Sensitivity Analysis. And they looked up at all the foods that mimicked the effect that gluten has on the body. So you have people that are sensitive to gluten, right? They avoid gluten, but there's also a lot of foods that are gluten cross reactants. Dairy, a lot of foods in the dairy category being some of the main ones, a lot of grains being some of the main ones. But what do you think the number one gluten cross reactant was? What is it? Coffee.  And that's one of like a thousand different examples. So we started off with this interview talking about ways to manage stress. And now we're stressing all the coffee drinking. And now we're stressing everybody out. I mean, that's the first thing I say. It feels like, don't take away my coffee. Don't you dare. I'm like, I don't want to take away your coffee. I'll give you an alternative that's even better and you'll feel so good you won't even look back. But we've passed it for 28 days. I tell everyone, let's just test it. It's worth testing. And we do an elimination diet where we remove the possible problematic foods and then we strategically reintroduce them because it's more effective than any of the analysis or poking or prodding that you can have done to you is actually paying attention to the physiological responses that your body has when you've eliminated the food and then you reintroduce it. Okay, we're talking to Anthony DiClementi who has a book coming out on biohacking and we're just about to get into five ways to handle your stress. Obviously the first one is stay away from bad food but we're gonna dig a little deeper now. What's the book that you've got coming out Anthony? Yeah, it's The Biohacker's Guide to Upgraded Energy and Focus. It's an uncommon system to rapidly optimize physical and mental performance. All right, I like that. The Biohacker's Guide sounds very biblical. I like it, it's huge. All right, so let's get into this now. Let's do five ways to handle your stress. Now, we'll just assume the first one there was make sure you're monitoring your nutrition and your diet, stay away from bad food. Obviously, let's move into something else. What's another way to handle our stress here? Yeah, another one is movement, moving the body and sweating every day. If you wanna boil it down to the simplest form is doing something that is a part of your daily routine that is sustainable.  Hyperoxygenation is huge for managing stress. Many times people have never learned to breathe properly. They're chest breathers and they haven't practiced deep diaphragmatic breathing. One of my favorite techniques for improving that is the Wim Hof Method which is a combination of deep breathing exercises and cold thermogenesis. Wim's one of the people that we interviewed in our expert series coming up. Great guy, he's got like 20 something plus world records for like all sorts of crazy stuff that no sane human would wanna do. Like longest time in an ice bath and like longest time swimming underneath a frozen lake and like all sorts of things like that but his method is very powerful and it's helped a lot of clients with stress and it involves cold showers and deep breathing and things that, those acute stressors like we talked about that initiate an adaptive response in the body. Okay, so you talked about moving the body which is simply actually doing exercise. I think that's pretty much a no brain. Everyone knows to do that even if not everyone does it. But this is interesting. The deep breathing and the cold thermogenesis. Let's just explore that just a little bit. It's funny, years ago I listened to an audio book from Tony Robbins, the motivational coach and he told me that he lost, sorry, when I say he told me, he told me as the listener in his program that he lost 30 pounds in 30 days once back in the 80s, I think it was, back in the early 80s, just before he actually became Tony Robbins simply by breathing and he did this breathing technique where it was, you'd breathe in very heavily like and you kinda counted in and then you'd breathe it out for I think two or three times longer than the time that it took you to breathe in. So for example, I might be butchering this but you might breathe in for seven seconds, like and then you breathe out for say 21 seconds, like I won't do the whole thing but you get the idea, right? Now, even me just showing you that now, Anthony, I'm like feeling more energized. Like I'm feeling, but maybe energized is not the word. I'm feeling a change in my physiology simply by just doing that one example breath. And then when I went to a Tony Robbins seminar in Dallas, Texas in 2014, he has this thing called priming where you wake up in the morning and he says for 60 seconds, you sit on the end of your bed and you sort of make your two hands a fist and you move them up like you're doing a shoulder press in the gym and you do that for 30 seconds like and for 60, you're wanting to quit after like 20 seconds. You're like, now this is tiring but if you do it for 60 seconds, all of a sudden you get up and your whole day has started. So is that just on the breathing part, we'll get to the cold water in a second, but is that what you mean by deep breathing, being able to relieve your stress or something similar to that? Yeah, that's a part of it. There's a lot of different methods. So I've done, I'm a big Tony Robbins fan as well and I've done some of the priming and I like that particularly, he teaches it now where you're almost slamming your upper arms and elbows into your sides to stimulate the lymphatic system and detoxify. But I've done that and I've used that with clients. I've used the breathing in for seven seconds, breathing out for longer, 10 seconds or so. But the Wim Hof method is that has an effect that supersedes every other breathing technique that I've done and it involves, you're doing a static, you're hyper-oxygenating. So I don't want to bite down to his method too much, but if you go to Wim Hof method or innerfire.nl, you can learn more about it. I'm doing a great job of like, I promote everybody else's stuff. Talk about my own. But it's amazing, it's helped a lot of people. I've had clients come to me with chronic fatigue, stress, they start doing Wim Hof and some of our other changes and they're like, a guy just messaged me within a week, he's feeling better than he's felt in two years. So what Wim has to do is you'll breathe deep for say like 30, 35 breaths. The idea is you start getting really light-headed and tingly, you'll start getting that uncomfortable feeling that you mentioned earlier. And it's different for everybody. For some people, it's 20 breaths. For some people, it's 60 breaths. The key is breathing until you start getting to that point. And then you remit from breathing. You let the breath go and you hold it as long as you possibly can. Usually the first round is no good. It's kind of like just a warm-up. But then the second round, I have a guy that started a week ago and he did almost three minutes with a static breath hold and that's after exhaling. So you basically like, it's taken as much as you can and then you let it go. And then you take it as much as you can and then you let it go. And on the last one, taken as much as you can, you let it go and then you hold your breath. And he went for almost three minutes and it was like his second or third time doing it. Wow. So it's breathing in as much as you can and is it holding your breath for as long as you can and then letting it go? Is that essentially what it is? So you're breathing out. Afterwards, so yeah. So how Wim taught it to me is you hyper oxygenate. So you take- Give us an example. Show me how you do it now. So put the, I don't know if you guys can see, but you breathe in, you take it as much as you can and you imagine your belly expanding in all four directions. You got to get out of your chest and down into your belly as much as you can. And then just like if you imagine pulling the cap on an air mattress, you just let it go a little bit and then as much as you can, let it go. Not breathing out, just letting it go and then my mind is down in my belly, literally feeling it expand like a balloon and then just let it go. And then again, taking as much as you can and then just let it go. And then as much as you can and then let it go more in, down into your belly, feel your belly expand like a balloon. As guys, we're so used to trying to stand up and flex our stomach and look like we got a six pack. It interferes with deep diaphragmatic breathing. So we got to kind of let that go and be all right, looking like we got a little bit of a Buddha belly while we're doing it. And why are we not breathing? Why are we not exhaling all of it? Why are we only doing a little exhale? So my understanding and again, I think Wim explains this a lot more in his course and he goes through, he takes people from, all right, there's no way I could possibly hold my breath for more than 30 seconds. There's no way I could even imagine doing a cold shower to people by the end of his course, they're able to do superhuman amounts of cold exposure. They're able to hold their breath for two, three, four, five plus minutes. And the idea is you hyper oxygenate. So you're focusing on the in-breath. You're trying to flood yourselves with oxygen and get it deep into the brainstem and different parts of your body. And you'll feel the physiological changes. You almost get like tingling in your hands and like lightheaded. And it's a very perceptible phase shift that takes place.  So similar to the training that people like freedivers do where they're training their body to operate in a low oxygen environment. And then when you can't hold it anymore, some people even talk about seeing like a tunnel coming where they're like, I'm gonna black out if I keep holding my breath. And then you take a deep breath again and you hold that for 15 seconds to again allow your body to like partition and utilize that oxygen, get it to everywhere that's needing it because you've deprived yourself of oxygen and it improves your oxygen utilization. A lot of pathogens in the body. So bacteria, viruses, parasites, they're anaerobic. They do well in a low oxygen environment. That's why when people are dealing with Lyme disease and parasites and Candida, they usually have hyper coagulation. Their circulation is compromised. Their oxygen levels are low.  When you hyper oxygenate, when you engage in more cardiovascular activity, it creates an environment that is oxygen rich. Your O2 blood saturation is higher and these organisms are unable to thrive. And of course our stress levels go down as well. Stress is, you're much less stressed. I mean, people would do just from one round of Wim Hof or deep breathing, people could do it right now. If they set the timer for two minutes and just breathe deep each time focusing on their belly, expanding in all four directions in through the nose, that also helps to initiate the body's relaxation response. And then you can go out through the nose or out through the mouth, whatever's more comfortable. After two minutes, they will notice a big difference and big improvements in their stress levels. Okay, let's move on to cold showers now. Let me give you my cold water. My cold shower protocol, this is what I do every day. After I come back from the gym, I will take a shower and I will start off with a hot or warm, if you like. And I actually do a lot of my best thinking in the shower. So I like to take long showers. People I know people are like, oh, I'll get a quick shower. But I actually do really good thinking in the shower and I have these aqua notes, which I have stuck to the wall of my shower. It's this thing where you can, you got a waterproof pencil and waterproof paper. And so when I get ideas, I'll write in it. So sometimes I'll take a 20 minute shower. I like that. People in California are like going, oh my God, we've got a water shortage and all this kind of stuff. They're like doing the face palm slap at the moment. But I don't care. I like it. And it gives me good clarity about business types things and things in my life. I like that. But what I will do is for the last 30 seconds, I'll turn it on to cold. So it won't be hot. It'll be warm for a while. And then for the last 30 seconds, I'll turn it on to cold, like just literally cold. And I will like, and I'll say to myself, come on, James, toughen up, toughen up, or words of encouragement. And then I'll get out and then I feel amazing. Like I'm like, because I have that cold on me, I'm like moving around. I'm energetic and I don't feel tired. Like, because hot water and steam can actually tie you out. Now I'm sure that's not perfect.     I've tried that. In fact, I started doing it when I was living in Bogota, Colombia. And it was pretty cold there. And that was nasty, man. It was just really, really cold. So a lot different doing it. A lot different doing a cold shower in California than it is in like the mountains of Bogota, Colombia. Let me tell you. Anyway, what are your thoughts on cold showers? What's the right way to do it? Yeah, the right way is something that you can do every day. Cool, I'm doing it the right way then, because I'm doing it the right way. If 30 seconds every day is what's manageable and what you feel like is going to allow you to stick with it, then do that. If it's like, if there's an elaborate routine that's 50% more effective, but you're only gonna do it a couple times, it doesn't really matter. Well said. And the way that you're doing it is very similar to the way that I do it. The only other thing is, I make a point to consciously relax and let all tension go for my body as much as possible. Yeah. So you can do it where you're fighting through it, but the breathing, I use that as my time to hyperoxygenate in the morning too. So I'm breathing similar to you are, just as much as I can take in and then let it go similar to what we just did in that Wim Hof example. And I'm lifting up my arms, I'm getting the limps, letting it run down the radial and ulnar arteries and the wrists, getting that area to kind of like cool off down to the sides, down the back, all areas of the body. And I go until I kind of don't feel like it anymore. It's usually like 30 seconds to a minute tops. And you could go on. Are you doing it though? Like, are you just going in and that's all you're doing or are you starting off with warm like me? Oh yeah, I take a normal shower first. Yeah. I take a normal shower and get cleaned up and then I do that. But that's not the only cold thermogenesis I do. I've got a client picking me up after our interview and we're going to Lake Michigan, which is like 40, 50 degrees right now and we're gonna go jump in there and I'll spend like seven minutes in the lake. Yeah. So it's the cold shower is great. It starts the day, it gets me energized. The lake is where I really feel, when you're connected to the negative ions and the grounding benefits of a natural body of water in the earth, there's something that you get that you don't get from ice baths. You don't get from cold showers. You don't get from cryo chambers. It's very powerful and like, I'm actually, the neurotransmitter dump that takes place is better than any drug that I've ever tried. Yeah. It's kind of like, it's like also walking barefoot on grass versus like wearing shoes, right? You get the electric, it's a pulse of the earth, a magnetic, energetic pulse in the earth that you only get if you're walking barefoot on the ground, right? Yeah. And that's something that people are just starting to get a little bit more aware of is how electrons and things on a quantum level affect us energetically and reconnecting with earth, connecting with natural bodies of water, particularly when you can do so in a cold body of water. And then that also primes the plasma for absorbing more photonic light energy. When you come out and you've got the sun and you feel great afterwards, less stress, your mood is elevated, it's awesome. Interestingly enough, I know you're saying people are only starting to realize that but I can make reference to two movies, one in the 80s and one in the 90s where they actually kind of jokingly referenced this. One of them was the movie Die Hard with Bruce Willis where in the beginning of the movie, the guy on the plane is like, take your shoes off and rub your feet on the floor, it'll help. And so Bruce Willis does it and that's the reason why he has to spend the rest of the movie running around barefoot over the roof. That's all right. Or the terrorists. And then there's another scene in Pretty Woman where Julia Roberts' character tells Richard Gere's character to take his shoes off and walk on the grass. And when he's kind of towards the end of the movie after he's broken up with her or they've separated, now he's like putting his feet on the grass and he's kind of like shaking his head, smiling as if to suggest, oh yeah, she's right. So anyway, there you go. There's two weird references to an 80s movie. Those are great references. No, those aren't weird at all. John McClain's my homeboy. There you go. All right, so we've got biohacking. Five ways to handle your stress. We're talking to Anthony DiClementi. We're on the homeward stretch here. Anthony is an executive wellness coach. He's a specialist in functional medicine and nutritional science with a great book, The Biohackers Guide, coming out later on. Let me finish the title there. I'm just shortening it, calling it The Biohackers Guide. But the rest of the title is what, Anthony? Yeah, it's The Biohackers Guide to Upgraded Energy and Focus. And then we've got an even more wordy subtitle, which is an uncommon system to rapidly optimize physical and mental performance. Nice one. Okay, so stay away from food, move the body, deep breathing, cold showers. Stop eating. Connect to negative grounding of the earth.  What else we got? Let's do a couple more here, Anthony, and we'll wrap this up. Yeah, and just to clarify with the food, it's more so what you don't eat than what you do eat. So stay away from the big five, which is dairy, grains, alcohol, sugar, and genetically modified foods, genetically modified foods, the three most common being corn, soy, canola oil, and their derivatives. That's just a little bit more info so people aren't like, well, what foods am I supposed to stay away from? Another big one is the right supplements for you. So there are, here's just two examples that we'll give a little bit of context to it, but there's a condition, a genetic mutation called MTHFR that about 35 to 55% of the population has and it involves an inability to effectively process B vitamins into their bioactive form. Well, at least the individuals that have MTHFR, of which I am one, they still process, but they process less efficiently. And then that can cause many downstream effects where they're producing lower levels of serotonin, lower levels of dopamine, they don't detoxify as well. And these individuals, if they don't make efforts to get the bioactive forms of those B vitamins, particularly B6, B12, B2, and it can lead to many health issues, anxiety, stress, panic attacks. So what I do is I always make sure that if someone is showing signs that they may be MTHFR, I have some specific supplements that I'll have them try out. Rather than even testing, because the testing can be somewhat expensive, I'll say try this supplement for a month. If you feel less stressed, less anxious, if it's someone that's having panic attacks, if their panic attacks go down, then we know that that's a possibility. And we can usually achieve some pretty powerful results by getting them to eat more DHA, which is like an omega-3 fatty acid in cold water fatty fish. So we get more DHA to their brain, we get them the right B vitamins, and we get them some bioactive magnesium, like magnesium glycanates, or natural calm. And I know someone recently was just bashing natural calm because they tested for some arsenic in the product. But I'm not worried. I want you to keep talking on that. I'm just going to go and get my supplements and I'm going to show it to you. So just go over, let me ask you a question for you to answer. So when I'm not here, it's not weird. When you're saying eat more DHA, you're essentially saying fish oil, right? Omega-3s and omega-6s? I'm more a fan of eating food in its whole form. So fish oil is a very distant second, if you can even call it second, to eating wild caught cold water fatty fish. And most people, when I recommend eating more fish, their husband, they don't like fish. And I get that, most people don't like vegetables either. And if you gave me the choice, you said Anthony, you would feel exactly the same, you would look exactly the same. If you ate pizza and burgers or fish and vegetables, which would you choose? I'd probably choose the pizza and burgers. But the truth is we don't feel the same. We don't look the same. It doesn't affect our body the same. It doesn't affect us on a cellular level the same way. Our food is our medicine and eating fish, particularly wild caught fish in its whole food form, produces vastly superior benefits compared to taking it in supplement form. So if I have a Trader Joe's supermarket down the road for me here in West Hollywood, off Sunset Boulevard, and I'll go in there and there's a massive difference between wild caught salmon and farm raised salmon. I can see it in the color of the food. So I always get, I think it's called Nova Scotia caught, wild caught salmon, which is sealed in a, you know, like a plastic strip. Is that, I mean, I know that's far better than the farm raised one, but is that okay? Or when you saying like eating fish in its whole, are you saying even because that's packaged that that's inferior quality? No, that's good.  So that's good. As long as it's wild caught fish, right? Yeah, that's what you're looking for. And I do take, I do supplement with DHA as well in addition to, so I eat a lot of fish. I try to eat fish maybe three or four times a week. I balance it out between like a wild caught salmon, which is more of a predatory fish and then smaller fish, which are lower on the food chain and therefore contain lower amounts of heavy metals like mercury, higher up the fish on the food chain, the more toxins that they carry with them. Now I have a vitamin here, a supplement. I'm gonna show you some of my supplements here, but to start off with, this is a vitamin D3. I'm not sure if you can see that, which is 10,000 IU. Am I doing the right thing by taking this supplement? You live in California. Yes. I would try to, you're always better getting your vitamin D from the sun. Absolutely. As good as it is in the skin. Some of the things that can happen with taking in supplement, I do recommend taking in supplemental form, but you do wanna make sure that you're getting plenty of vitamin A in your diet. You also wanna make sure you're getting plenty of vitamin K in your diet. There was a study recently that showed people that took the highest amounts of vitamin D actually had lower, or actually had higher mortality rates than people that had lower blood values of vitamin D. And everyone was scratching their head because there's research coming out every day on vitamin D supplementation and the benefits in terms of longevity and anti-cancer. Why is this study showing that people that had the highest blood serum levels of vitamin D passing away earlier? And what they found is that because there's always this synergistic balance and mutualistic relationship between nutrients in our body, taking too much vitamin D in the absence of vitamin A can be problematic. Taking too much vitamin D in the absence of vitamin K can be problematic. And maybe some of these people we're dealing with actually getting too much in supplemental form, which is not something you have to worry about if you're getting it from the sun. So how do you, right. So if in doubt, just get sun, I always tell people on my Snapchat, or I'm always filming myself out in the sun saying make sure you get at least 15 minutes of direct sunlight a day to raise your vitamin D levels. For guys in particular, it can raise your testosterone levels, which is great. Yeah. So vitamin A. Oh, sorry. Even at your desk right now, if you wanted to, you could get a Sparity vitamin D lamp.  So you could be soaking up UVB rays right now, synthesizing vitamin D and getting it through a more natural pathway, even while you're indoors. What's it called, the vitamin D lamp? What's the brand name? Sparity, S-P-E-R-T-I. S-P-E-R-T-Y? T-I. T-I, spare T. They've got two, they've got one that's the, it's called the Fuji and they've got one that's the vitamin D lamp. The vitamin D lamp is the one that I recommend in the book. Okay, cool. Nice one, okay. I'll just quickly, we'll wrap this up in just a second, but I wanted to show you. I've also take some vitamin C. I've got a little bit of zinc. I think I had like a busted lip at one point and someone told me, take zinc, it'll improve it. And then I've got some magnesium. And then this is super ginkgo that someone gave me as a gift here, which is potency herbs. So yeah, what are your thoughts on any of those? Well, it's all in the context of what are your objectives and goals. With vitamin C, for example, like, you know, a lot of people don't realize that most of vitamin C, a sorbic acid is derived from GMO corn. So we're taking Kidos vitamin C that's derived from GMO corn and yet in the same breath we're trying to avoid GMOs. I recommend for vitamin C, I usually go with either like now brand true C, something that comes from like amla fruits or rose hips or even liposomal vitamin C like seeking health has some pretty good ones. Or if you want one for people that benefit from high dose vitamin C like 2000 to 5000 milligrams a day, there's a company that produces a patented form called QALC, Q-U-A-L-I-C. Like Drs. Best is one of the, that's the brand that I use. And those are the ones that I recommend because you don't, quality does matter.  And the last thing we wanna be doing is trying to do something good for us, getting a powerful antioxidant like vitamin C and then find out it's a company that's trying to maximize their profits and they're driving it from GMO corn. So QALC or Drs. Best is good for vitamin C, right? That's what I use most of the time. Sometimes I'll work in some liposomal vitamin C, it's just a little bit more expensive for a lower dose. Okay, and then magnesium, I've heard people talk about how everyone's, every human on the planet is magnesium deficient. So I've taken, started taking a few of these pills. These, this is called, the brand is called Solgar, chelated magnesium, supports nerve and muscle function. 250 tablets, yeah. Any thoughts on those ones? Yeah, the two things that I see holding people back with getting the best results from magnesium where like they'll try and they'll be like, I tried magnesium but didn't do anything. It's usually that they're taking it in a form that's not bioactive. I usually recommend magnesium malate or magnesium glycanate. Those two forms are best utilized by the body. How do you spell the first part, magnesium one? Magnesium malate, M-A-L-A-T-E, or the other form is magnesium glycanate, G-L-Y-C-I-N-A-T-E. And a really good one that's recently priced is like Cal brand, magnesium glycanate. So that's one is that they're taking the wrong form and the body just isn't able to utilize it the way that would result in a physical and perceived difference. The other is that they're not taking enough. So like the RDA has been 400 milligrams of magnesium. Most of the practitioners that I work with and from what I'm seeing with clients is when I put clients around 1,000 milligrams a day, that's when they really thrive and they start making big differences, less stress, feeling more relaxation, better bowel movements, particularly in women. A lot of women deal with constipation. And then when we up their magnesium to around 1,000 milligrams a day, some of those problems start to subside, particularly when it's done alongside increasing their fiber intake. All right, so yeah, I'm looking at this now. It says four tablets equals 400 milligrams. So you would probably be 10 tablets to get to 1,000, but even then it's not what you're suggesting, which is the magnesium malate or glycinate, so. Yeah, and if you wanted to, at some time, I'd be happy to go over some stuff with you and we could look at, we could do a health assessment and you could tell me what your goals are. And then I could make some recommendations and things and we could kind of build out like a quick back of the napkin program. Cool, sounds good, Anthony. Well, there you go. So there were some more than a few ways to handle your stress. Stay away from bad food, obviously. Move the body, deep breathing. We talked about the Wing Hof Method. Cold showers are very good for you to relax you. I obviously was doing that wrong.  I should just kind of relax and chill out. Connect yourself on, give yourself a pat on the back. Yeah. Good job, James, you're crushing it. This is hard. Walk barefoot on grass, you know?  Make sure you're taking the right supplements for you. So eat more DHA, magnesium. You want more vitamin A and vitamin K. Wild caught fish is obviously gonna be excellent for you. We talked about asperity or asperity vitamin D lamp. If you're not getting enough sun, make sure you get out there and get direct sunlight. Otherwise, you can grab a vitamin D lamp. And then vitamin C and some magnesium. I think we covered a fair few things there, Anthony. We covered some decent ground. All right. So, Anthony DeClementi, look out for his book. It's the Biohackers Guide to Upgraded Energy and Focus. Where do we find more about you, Anthony? We have the sites being put up as we speak. It's gonna be at biohackingsecrets.com. And that's where you'll be able to get the book and we're giving away the book for free. So you guys just take care of the shipping cost. Tell us where to send it and we'll send you the book. As you can see here, it's pretty robust. We've got 511 pages of my best stuff. Nice. Awesome. There you go. So, biohackingsecrets.com and Anthony DeClementi. That's D-I-C-L-E-M-E-N-T-I. Are you on social media, Anthony? Where do we find you? I am, yeah. I'm on the book face. I'm on, I've started trying to do Twitter a little bit more, a little bit of Instagram. But if you just search Anthony DeClementi, more so Facebook, that's kind of where I throw a lot of stuff up and that's the best place to start. All right, there you go. So make sure you check out Anthony's book. You can get it for free at biohackingsecrets.com. Anthony, this has been great. Thanks so much for your time. Thanks a lot. I appreciate you having me. And if you're listening to this on the podcast, go ahead and leave a review now. Your reviews really helped me out. And do share this with anyone else so you think might benefit from this episode. Catch you on the next one. Social skills, why do you have a party like you just threw, Tai Lopez? Why do you do it? Well, let's backtrack for a second. With James Wanick, he brought his woman.


All relationships come with distinct energies. What is your energy saying to people in your life? Do you know? What energies are we allowing to be in us that we are hosting and generating?


During the break we were talking about some things like nutrition and we could talk about economics. There's so many things that we put our mind energy and our trust in. And we basically have to start with drawing our faith and trust from these beliefs and putting our trust in the Holy Spirit.  It's not a matter of actually having more trust because you can run a guilt trip on yourself for that event. But I don't have enough trust, I need to trust more. It's not so much a more or a less thing, but it's like withdrawing our belief and trust in the ego's belief system and trusting in that guidance. And I think for me that's what made all the difference at the very beginning of early years because I actually did the work with lessons. I actually started to look at what are my beliefs in economics and medicine and nutrition, some of the things he mentions in lesson 50 being liked, knowing the right people. Okay, do I have any investment in that? Really it takes you inward to really start to take an honest examination of how have I invested my mind's energy, my mind's belief. So he teaches us, you made the ego by believing in it and you can dispel it by withdrawing your belief from it. That's the thing. It's not about trusting more, it's about reinvesting our trust in that which will bring us true fruition, true peace of mind. And we have equated with sometimes peace with a particular person or location or a particular environment. Even though the Course teaches us that the holiest spot on earth is where an ancient hatred has become a present love. We have invested belief in freedom. We actually believed in personal freedom and we still seem to experience the opposite, which is imprisonment. So we have to loosen up from this investment in personal freedom to a state of mind and freedom in the Spirit, freedom in listening to the Holy Spirit. So it's not like we've been seeking for the wrong things, it's just that we've been seeking in the world and through worldly definitions for the experiences that we want. And we deserve those experiences, that peace, love, happiness and joy. We've just been looking in the wrong direction and that's really all the Course in Miracles is doing, is nudging us back to say you are entitled to all of this. This is your birthright, this is how you were created. This is actually natural for you, but you forgot this and you've just been looking to the ego and the ego's world and it's not going to ever sense by you. So that's the meaning of I'm calling you out of the world. I'm calling you out of the thinking of the world, out of the belief system of the world. Doesn't mean we all have to go off and live in caves and in the woods. It just means we have to divest our mind from that ego belief system. And it's a worthy cause that's worth putting your mind into. In fact that's really the only thing you can succeed at is peace of mind. Everything else will just fall away. Even though the relationships of this world were set up by the ego the Holy Spirit uses those same relationships to help us get in touch with what's going on in our mind. And I would say out of all the issues and all of the mirroring that goes on in parent-child relationships probably the central issue and the one issue that we really have to deal with is called the authority problem is controlled. In fact one time when I was traveling in South America I was in Argentina and the course is really big in Argentina. There's a lot of people working with the course and I was out in rural Argentina away from the big cities and I was with a group of mothers and children and the mothers were saying oh we're working the course and our small children are teaching us so much. We're learning so much from them every day. And I said well could you give me an example what is the major lesson that you're learning from the small children and they told it to me in Spanish and then they translated it to English and the English version of what the small children were teaching the mothers was you're done. That was the whole translation. That's it, you're done. In other words this game of inequality this game of superior and inferior this game of you have more powers I have less powers is over, you're done. It's really good to get to the point and of course that's what is played out on a daily basis that the only problem we have in this world is we have forgotten that we are perfect equals and that this whole world was made on differences and to teach inferior or superior. That's where the problems come in. And so it's kind of interesting because certainly from a developmental point of view you would say that young children seem to come into this world very dependent much like very elderly people seem to leave the world in a state of dependence and you could say that in terms of skills and development of the brain and motor skills and so on and so forth it doesn't seem that parents and children are equals in the level of form certainly they seem to be young children need to be taken care of and nurtured along but we could say that in terms of attitude the central problem is one of inequality. So what we find is that when you trace that back metaphysically that the control issues that parents and children face are projections of the control issue of the ego believing that it has its own autonomy and that basically the core ego belief is I can be the author of myself. That's what this planet was made to demonstrate. I am not authored by God. I can be the author of myself. If we give it a few more words I can make myself to be any way that I want to be I can be male female I can be tall or short I can pick my color I can pick all these aspects but it's kind of like this cosmos is invent yourself invent yourself in a damn well way you want to be talk about uniqueness talk about ingenuity diversity multiplicity it's all like a kind of like turning your back on oneness on love on the sameness of heaven and trying to make up a self different than the self that God created which is pure spirit. So it plays out in many many different ways we can say the authority issue can play out with authority figures like police officers or doctors or lawyers or politicians or anyone that seems to be in a position of superiority but most definitely it plays out in parent-child relationships and I think that's beautiful when you sum it up as you're done it really reminds you every day to be very very humble now in the Course in Miracles Jesus says that teaching and learning goes on all the time and he has some interesting things to say he says that the teacher and the learner are in the same order of learning in other words they're in the same realm teachers are not above learners it's not better to be a teacher than it is to be a learner that at a mind level we're teaching and learning every second of the day and we can tell whether we're learning the spirit's lesson forgiveness or the ego's lesson of pride and autonomy by how we feel the best way to know which lesson you're teaching and learning is how you feel in the most simple direct way of course the ego will complicate that even because it's invented its own feel-good emotions and that's why when you go much deeper into the Course you start to even realizing that that actually Jesus teaches that pleasure and pain are actually the same talk about something that is really different from the human experience where one seems to be something to avoid at all costs and one seems to be something that you pursue he's basically saying they're the same because they both reinforce your identification with the body and the body is substitute for the spirit so at first glance you can say I don't get that at all pleasure and pain don't seem to be alike at all but once you get to the purpose underneath why they were invented it's because they both reinforce a false identity and remember this is distraction bill we're talking about a cosmos made carefully designed by the ego to keep you trapped


Welcome all, you have been hearing my voice for the past many weeks, so now you can get to associate person with it. It has been a pleasure for me to be part of this workshop, I hope the material I have shared with you has improved your learning to a good extent. So, right now I will just talk about the workshop plan and some of the logistics in conducting the workshop for this one week, so let us get started there. Okay, so here is the schedule for the week, as you can see the first 9.30 to 11 on almost all the days, we have talks specific to learning, so on July 1st we have talk on handling student projects by Professor Bhaskar. On 2nd July there is a flipping the classroom, so this is my own experiences in conducting this course in a flipped classroom setting. By the way these two will be streamed, these are recorded videos and then there is a teaching pedagogy for effective learning by Professor Rieder Ayer, this is on Thursday and then there is an active learning session again by Professor Rieder Ayer, that is on July and the final day I will talk about some of the new things that are happening in computer networks. So, then again from here on for example today we will start the lab session early because the first lab is a learning experience, lot of you are going to be handling tools that are likely you are doing it for the first time, I wanted to give you some additional time such that you are more familiar with them. So, tomorrow again post talk on in fact almost on all days we have course content and lab clarification session. So, basically we will this is a question and answer session where we have already collected some questions from your remote centres, we will clarify some of those questions. As well as any questions you may have specific to the lab, so this is a question and answer session that is there on 4 days whereas the final day will be the workshop feedback and validatory function. All afternoons the 5 afternoons we have the lab sessions where we will do lot of computer networking based labs whereas on the final day we have an online feedback by the individual participants this is supposed to be handled via Moodle. So, there is a survey that will be set up on Moodle, your suppose your workshop coordinator is supposed to give you online access and you are supposed to fill the Moodle survey on the final day. So, that is the schedule for the entire week ok. So, we cover the schedule, so let me also provide a little bit of the lab overview how the labs are going to be conducted. So, first let me tell what the role of the workshop coordinator is, so that you know who to trouble when you need something. So, along with the local TAs he or she should have set up the lab machines with the right tools. So, as part of the networking course the lab we are going to use TCP dump, wire shark, NS tool these are all the tools which you will learn. So, they should have set up these lab machines with these tools. In order to log into the machines you also need login details this is also something they will provide and for each lab they are also supposed to provide lab exercise and supporting material at the beginning of the lab. We have prepared this lab exercises, but there are certain settings which are very specific to the local setting. For example, what IP addresses are being used this is going to vary from remote center to remote center, so they need to provide that additional information. So, this is something they will give you a lab exercise based on which you are supposed to do the lab and during the lab in case you are stuck if any issue you are facing they are supposed to clarify your questions as well as debug an issue and at the end they are also supposed to provide solutions to the current lab. What is your role?  We would like groups of at most 2, 3 is not preferable, but if there are pure number of machines we I mean it is ok, but try to work in groups of 2 and if you are really interested and if there is capacity at the remote center you can even work individually except for the first day where the lab starts at 11.30, the rest of the days the lab starts at 2 p.m. So, please assemble at the labs at the correct time do not delay the labs are packed you will need all the time you can get. You need to get the login details from your coordinator you download the assignments again coordinator will tell you where to download it from focus and finish the work by 5.15 p.m. And while you are doing the work before taking help you try to help yourself you know lot of times you trying to think it leads to better learning instead of just asking for help. So, the best way to learn is for you to try it out on your own only when you are after giving enough effort you are still not able to figure out then take help. So, after this you can start the lab checking at around 5.15 p.m. It is good if you group can pair up with another group whether or not your work is finished you download the answers discuss the answers you check each other answers that way you will get and that way you will also learn through pure interaction. It is ok if you could not complete the lab on time you can work on it in leisure later the exercises are there for you to take the entire set up also how to do it will provide you the details. There are no grades for this this lab session is basically for your learning, but at the same time the opportunity is rare in other words this kind of set up it is not easy to reproduce. So, please do due diligence and do your best in trying to answer the questions in the lab. This is a point which I cannot emphasize your coordinator should be your first contact point we can only provide very limited support remotely we have basically 5 TAs to handle 9000 participants as you can see the load on the TAs if everyone starts asking questions is way too much they cannot handle and for example, if something is not set up there is nothing much we can do remotely if you are not provided material well we could do something about it, but overall coordinator should be your first contact point in case it is not able to help then contact us. So, just because there are many centers and sometimes there are issues beyond control we have a few backup options all the lab material that the coordinators would modify and share it with you this is the unmodified one this is available under Google Drive. So, most of the content will be updated over time. So, keep checking it this URL I had already emailed to you earlier when I have shared the videos, but another email will also would have gone out by now. So, this is the place where lab material is available. So, look at it specifically the things that are of interest to you. So, let me just show the place to you. So, this is the drive that I was mentioning this is where all the videos that we have shared with you now you can see two new folders. This is the workshop general material for example this talk this overview slides I will upload here anything slides that I get from the talks I am going to upload here. So, this is currently empty for example, it has the schedule sorry it is not empty, but it has the schedule for you to go through any other stuff related to general material will be uploaded in this workshop general material and then there is this workshop lab material. So, for example, I have already put some lab material here. So, this is the lab exercise I will talk more about it these are some supporting slides if you want to go through them in order to do the exercise. We will be using TCP dump as part of this lab exercise. So, there is a tutorial on how to use TCP dump also shared as part of this. So, this is all the lab material that is up here. So, this point I wish to emphasize please pay close attention. The lab exercises that are shared in this Google Drive are material that have been designed when the lab was conducted at IIT Bombay. This is what your coordinators have done. Your coordinator was supposed to have edited this material based on local settings like what local IP addresses what are the servers so on and he should have shared this modified lab exercises with you. Use this material only in case your coordinator for whatever reason is unable to share the exercise with you. Now, when you are using this material in this Google Drive you have to adapt the material to your local setting. You cannot blindly follow whatever is given there because this as I said is applicable to IIT Bombay material. So, apart from the lab I know there will be some issues or the other arising. So, we would like to provide a communication channel, but as mentioned first help yourself you could Google there is lot of material available on Google you figure out some of the things on your own you think. You can also talk with your workshop coordinator TAS to get some help. Peer group is also a very strong support system. So, talk with them discuss among yourself to figure out what is it that how you can solve the problem only as a last resort contact us. So, here are two ways to contact us most of you are aware of these two email addresses if not please note them down. So, you can chat or email on these two email addresses. If you want to chat naturally you need a Gmail account yourself if you do not have a Gmail account you can send us an email we will reply to these emails. So, these two we will constantly monitor to provide support for you. Apart from this we also have two phone numbers through which we will provide some help. This help is available only between 2 to 5 p.m. Except for today where from 11.30 to 5 p.m. Basically this help is available only during the lab timings it is not available any other time. So, please do not call these numbers let us say at 7 in the night or morning because no one will be there to answer.  If you wish to complain I know you may not want to reveal your name. So, we are also you could potentially send us an anonymous email. So, this is a service that is on the internet. All you need to do is specify the two address and you can send an email. We will not know from whom it has come from. So, if you wish to complain about anything please feel free to use the service as well ok. So, that is with respect to the lab. So, I will handle any questions you may have after I finish all the slides. Apart from the lab I also mentioned a content clarification sessions which happened from 11.30 till 1. So, each remote center coordinator in discussion with you all was supposed to have uploaded two questions many of you have already uploaded. So, we will go through these questions pick up some of the interesting ones and we will clarify. We can also during this time take up a few lab related questions in other words you did something during the lab and you do not understand why the way things are. So, if there is something you would like us clarified we will take up some of these lab related questions as well. And we will also use this session at least maybe 20 minutes or 30 minutes to provide an overview of the upcoming lab. So, that you are comfortable with what you are going to do in the upcoming lab. So, at the very last day afternoon which is the Saturday afternoon we are going to conduct an online survey that is the time slot designated for this, but we will make the survey available one day before itself which is July 4th and we will keep it open until July 11th. July 5th is where the slot has been allocated mainly for this, but in case for whatever reason you are not able to fill up the survey during that time you can do it later as well. One thing I would like to emphasize here is that feedback is what makes the workshop is better. So, you are contributing in a way in improving the workshop for the later participants. So, please take the effort to do the online survey this will help us tremendously. I mean given the amount of effort we have put that the least you could do. Apart from this there is also a post workshop homework. This is after you leave from here on July 5th. So, we want the participants to do something together. So, in groups of 3 or 4. So, while you are here talk with others form groups of 3 or 4. There are 4 potential activities you could do you do not have to do all of them just select one among these activities. For example, you could decide to create think, pair, share, resources what this is will become clear during the talks that are going to happen over the week. You could also design new questions for a question bank. You could animate some networking concepts or you could design lab exercise like the kind that we have designed and shared with you. So, you can select whatever it is that you want. So, there are certain again more details of it I will share with you again after the workshop a detailed email will go, but these are some of like if you are creating think, pair, share I want at least 4 concepts. If you are creating questions I want at least 12 questions. So, this is all you are working as a group of 3 to 4 participants. So, you are given time till July 20th to submit this homework to your remote center coordinator and your remote center coordinator is going to share the homework with us. How he is going to share we will again provide this will be via the Moodle I will share this information with you sorry this is not supposed to be remote center coordinator this is the workshop coordinator is supposed to share the homework with us how he will share we will provide the details later this, but at a high level let me tell you this will be handled via Moodle again. So, finally I am sure apart from the learning the certification is also important. So, the certification is a function of two things one is you are supposed to have done your online practice problems on Bodhi tree. So, the deadline for this is July 20th I will get into this more details shortly apart from that we also want you to have done well in this post workshop homework which I have mentioned any of those four categories you can select the deadline for this is also July 20th. So, once this happens your workshop coordinator is supposed to pass this information to us then based on who have done their intended work then we will decide who to give the certificates to. So, this is going to take some time. So, expect certificates only by August end. So, that is that is how it is. So, let me end this talk with an apology so why the apology I know the Bodhi tree did not work as we had intended it to work, but let me give a little bit of history behind it. So, this platform was started about one and half years ago where I wanted to prepare this material in fact that was my main goal to share instead of writing another textbook I wanted to write what I call a multimedia textbook where all just like a textbook has chapters and then sections and so on. What I wanted was a multimedia textbook also organized in the form of chapters sections, but where everything is put together in one place where you have videos quizzes more or less the way Bodhi tree is organized. And I wanted to use this textbook when I teach my own students with the final intention to make this textbook available to everyone so that they can make use of the kind of lectures that happen at IIT Bombay. So, there was lot of effort I had put in the textbook creation itself as you can see there is lot of content a lot of quizzes it took that is what professor Fartek was also referring that was the hardest I had worked in the semester. So, for the workshop supporting we had started with this Bodhi tree platform and there was not anyone we could employ from outside because we had to pay very high salaries. So, we had just leveraged on our BTEC students who are really smart who have very excellent coding skills. So, I was very lucky to have two three such students I should mention the name Saif and Alankar so those two started and they had done such an outstanding job in the very first version and we I used it for running a course here at IITB to our own BTEC students in the flip classroom setting that is the talk I am going to give on July 2nd is going to cover some of these experiences. So, then we found it to be very useful then we thought we should enhance it at that time there was Coursera was there edX was there was none of it was open source where we could use it to run our own courses. So, we felt a need to develop something in house. So, we started upgrading it so it went to version 2 again version 2 was used to run another course within IITB by another faculty then we wanted to really use this to reach out to lot of other engineering colleges, but then it was done by ad hoc like some students were working on it by the time these people had all graduated they had these jobs and Facebook and Twitter and so on. So, they all migrated overseas. So, I got hold of the next bunch of students they were working on it. So, it was kind of it was not that there was continuous support people come do something people go to the extent possible we have tried to maintain pretty good code standards when we decided to open it up for this workshop from the beginning until 300,000 participants we were sure it will support, but beyond that I myself had lot of doubts. We wanted to undertake a lot of scalability testing, but there was not enough time, but at the same time I really wanted to share the multimedia textbook with all basically the videos. So, the thought was that we will open it up we were expecting problems it is not that none of these problems were not expected, but then we thought at the worst case if this is not working out we will share the MP force through some other mechanism either put it up on YouTube Google Drive or whatever it is, but we will try to use it. So, that the feedback that comes is going to help us improve the platform further for later participants. So, that was the history I hope in the context of history you will forgive us for the kind of inconvenience we have put you through. I know many of you could not especially the last two weeks where the load significantly increased because everyone was doing this last minute practice problems and the server got too much overloaded. So, what we are going to do going forward is I still want you to do the practice problems because that will show us that you have learnt something from the workshop. So, what we will do is we will open up two servers one is this 14.139 address which you are all familiar with another address which you may have heard of which is this bodhi.csc. So, we will move the remote centers across split the remote centers across these two servers and hopefully that will reduce the load again a sincere apology, but it was done with the best intentions at heart. So, that is about the slide. So, I can take some questions after this I will provide an overview of the upcoming Actually ma'am this document is download disabled actually what document is shown in this presentation. Which document are you talking about? Yes, this document. You can use that for later on for reference purpose. Sure, I will I will share this document within that folder that I had just now showed. So, the document this schedule this overview all this information will be under that workshop general material which as soon as this session ends I will upload it there. Okay ma'am. Thank you ma'am. Yeah, please ask your question the remote center is 1296. Yeah good morning this is from a remote center 1296 and it is very nice to have that multimedia features and contents about that networking, company networking and my suggestion is if it is I mean more I mean during this session till I mean a last of the in this week if the more oriented about the lab sessions and assignments it will be helpful to faculty and also we can elaborate the things to the students so that students can understand very easily and more elaborately because this course will be help to the students I mean they become an industry ready after the completion of their graduation courses. So, my suggestion is during this course and also there be a before the end of this course if you keep us on moving to towards the more lab oriented assignments oriented it will be something very easy to I mean have a program. Sure I mean this is something which we had in mind in fact as part of the Bodhi tree itself as part of any concept if there is any lab associated with it we wanted to incorporate that lab there along with provide any video content that explains the lab but as I said this is again another task it will take me some time to generate all the videos and integrate but that said at the end of the workshop I will share with all the participants the setup that you need to for example if you want to reproduce this lab setting within your college I will provide you all the scripts all the tools along with the assignments along with the solutions and some other video tutorials like NS2 video tutorials socket programming tutorial I will also try to create a TCP dump tutorial as well as Weissach tutorial and share it with you. So, a request is I mean we will have lot of this type of question and answer sessions later as well what I would like you to focus on in this current question and answer is clarifications related to the workshop schedule and the afternoon lab sessions the other details we will definitely take it up during the later the 1132 tools one slots on other days. So, if you have a question please ask a question related to the schedule and the lab sessions if they are not there I will go ahead and talk about the lab remote center 1 3 3 5 yes yeah I had two questions one regarding the utilities like ARP and TCP dump as far as I followed they are based on Linux or Unix platform so they are kind of limited in accessibility because most of them are Windows based most of our workstations are Windows based so if we could mention some of your utilities based on Windows platform it would be more widely popular. Secondly, the workstations that are available let us say the remote center coordinator makes available workstations with these utilities but after we go home it is would be difficult to access these utilities it would be beneficial if IIT Bombay itself could set up some team viewer or sort of utilities where one can login to some server in IIT Bombay and practice at home. Yeah so regarding your first question about Windows yes I mean this was brought up during the coordinator workshop as well except that as I said it needs a lot of time to reap it's definitely feasible to do many of these exercises in Windows because Windows also has wire shack it has something called wind dump so all the things are there as part of Windows as well it is a matter of someone redoing the exercises installing the required packages figuring out how to do it on Windows it's a it's a process that will take a few months we didn't I didn't have the bandwidth right now to indulge in this but that is something which hopefully within before another six months we will have it ready and we will share that information also with all regarding your second thing about the tools and stuff again these are very popular tools readily available you can just download them from the internet apart from the we will also provide packages for this so that you can download everything and your suggestion of what is it people logging into IIT Bombay and doing some of these so for example things like NS2 TCP dump wire shack is something that is so widely available that anyone should be able to download it and do it but there are certain other tools which are lot more sophisticated and which need help in installation because we ourselves struggle with their installation these are tools called VNX or VNUML these also provide these are again some of the things we use at IITB for our own students I would have very much like to use them but the setup is so complicated that I could not trust we ourselves struggle so I cannot deal with 250 centers trying to set it up these kind of setup yes we are looking at a virtualized lab environment we are also working towards building it it will be available again maybe another year from now or six months from now so there is some effort going on in the direction as well yeah ma'am the video contents that were shared were commendable it was really very effective and we could learn the online assignment were also like easy to upload and but I really had a question like afternoon lab session if we get stuck in between will we get some online help to you so that is yeah that is what I was trying to tell so if you are for example if there is no setup itself like there's no NS2 installed or there's no TCP dump installed then there isn't much we can do from here maybe we can tell use this command whatever to do but if you are stuck somewhere permissions issues there's only so much we can do but that said if it's a concept problem like for example you ran something you observed something you are not able to figure out why is it that what you observed that kind of a help we can provide that is where the helpline is even there also as I said talk with your coordinator talk with your peers and then ask us the questions even installation also to some extent if there is something we can do we do have a sysad with us who will be available during at least on the first day if there are some issues that needs a sysad he will likely help you but all I'm saying is remotely helping you it's not easy we will do our best one thing is that can we use the videos and other materials you are given to us for our students and for training our faculty members and one more thing is you had a lot of online questions in the video you had a lot of questions there and can we get a copy of the because the training that was a bit okay so the mp4s are really widely available I made it available in Drive you can even download from Bodhi tree anything extra which is this quizzes and online assignments and so on the idea see I don't have any issue sharing it with everyone except that we do want to encourage some structure to it in other words we would like to monitor who is doing what so that the data will help us better the platform as well as so we don't want it to be a free for all but we are working towards the professor part of this MOOCs online MOOCs as well as this platform whatever it is the end goal is that this material to be available for all so that you can log in do things on your own we don't want to generally release it out then there is no incentive for anyone to log into the platform once you log in we get a lot of information on the student dynamics which questions are they finding it difficult which questions are they finding it easy or for example when they are watching the videos also you would like them to watch online so that some videos if they are always stopping after certain point that means there is something wrong at that particular point so all the statistics are very useful for us and also we should also work out an ecosystem where I mean to support this platform as well as to run it manage it you need some manpower there whatever has to be paid it cannot be really of some minimal thing you need to support so for all that details are being worked out maybe a year from now I think there will be lot more clarity till then I'm very happy to share with all MP force the quizzes and other stuff we will wait for any year but the idea is to make it available to everyone through this process. Good morning madam. I'm from Anamacharya Institute of Technology Sciences Rajan bed madam. Yeah ask your question 1341. Yes. Please send the that is material Google Docs URL to or workshop coordinators my lady because it doesn't be working whether I'm typing that same information on my window it doesn't working. Yeah the coordinators yeah we have only sent it to all the participants because coordinators already have this information available under Bodhi tree under workshop labs as well as reference material it's the same material I'm sharing with them so I didn't think it was necessary to share with the workshop coordinators but anyway we will send it to workshop coordinators also. Thank you madam. Yeah. Madam basically I'm having the two doubts here one is related to the technical when I try to install this arping for a gratuitous thing we are losing this net connectivity. Yes. The reason. So arping already is installed within the if you had used the kernel Linux thing that we have already provided you it already comes with arping. So do not install arping it's already there if you try to install it yeah there is some issue I mean we we also saw it here but we didn't debug it so I don't have an answer for that but the kernel has it already only if you try to install on top of it is when you will see this issue. If you do not install it it's fine. One more question madam and we had this ARP and arping madam I could not understand ARP we can easily enable to execute but the problem is arising whenever if I want to do it for gratitude yourself. Yeah precisely so ARP also is a powerful thing in order to manipulate it you need root permissions often we do not like to give root permissions to our students on those machines so arping is a user level thing that tries to send gratuous art without root permission. The last question madam can I ask the participants to download assignments either from the Bodhi tree whether it is active now or else can I ask them to download it from the Google Drive. Yeah so I mean Google Drive is better Bodhi tree is also active but you need to share with them your login credentials and I don't yeah but if everyone does it then Bodhi tree will also crash so yeah to a good extent we would prefer if the participants downloaded from the Google Drive itself but as I said you should have modified it before sharing it with your participants so that thing is unmodified version they will have issues with because lot of the detail is ITB specific. Anyhow madam I am having some doubts related to the technical things and I'll talk to the technical team in the afternoon yeah sure send us yeah contact our group. Assignments are also there in the Moodle accounts. What assignments? Whatever the things are lab assignments. Lab assignments are also there. Yes. Uploading is to be done through the Moodle accounts. No no so let me clarify something so I think there was some confusion in the email that was sent out by E Outreach. So lab exercises which is this entire week whatever lab exercises you are doing there is no uploading of any solutions anywhere because there is no one who will grade it there is this is just to ensure for your learning. So there is nothing in dealing with Moodle this week other than the survey posting of the survey other than that there isn't use of Moodle for any of the lab exercises. The email that was sent out was for that post workshop homework in other words after you leave you're supposed to work in groups of three four for that you have to use Moodle to upload but let's deal with it later it's not relevant this week. Yeah one last question because I need to get into the lab overview. Hello madam yeah this lab material are you going to provide cover the whole course material in this lab sessions or some particular course material you are going to deal with this lab in this lab. So typically in a course here at IIT we more or less at every layer we have some lab exercises naturally within five days you cannot cover the entire labs so I have just handpicked a few of these exercises. So we will cover various concepts so for example multiplexing demultiplexing concepts about some socket programming things like that so these are only a select things but whatever is related to it the slides associated with it the lab exercises will mention what are the relevant slides and the slides have also been provided as part of the drive but to a good extent if you are worrying I didn't watch all the videos can I do these lab exercises I guess if that's your question then it's still fine you will still be able to do the lab exercises though you may have to brush up on a few things. And you had mentioned about the one lab assignment post workshop lab assignments. Yes. Right so what type of assignment there you have listed so many four in that case suppose if we are developing one networking problem can you take that one as assignment or should we do the same exercise with the lab whatever lab we are going to do. No no no this is a new content so the idea there in this post homework assignment is each of you are contributing for everyone in other words if I've already done something there is no point in you reproducing the same thing. So the idea there is you are creating additional resources for you to share with the community so we want something that is already not done so for example if you are choosing some lab exercises there you I want you to create new exercises similar to the ones you have done but something that test something else. So in the interest of time we will stop this session.


So we're here with E-grade and you have a TV box with a hard drive slot. Actually, it's a mid-player, for 4K, a UHD mid-player. This is with the high silicon 3798M. Yes, yes. And you can put the hard drive. So, hello, so who are you? Yes, I'm Morgan. I'm Morgan Lee from the Eureka factory. This is just under MSL. Because of our products, I would like to introduce them. So which one is this one? This one is model R6S Pro. Which one? Here? Okay, let me try. Wait, wait, wait. Here, here, here. The high silicon 3798M. This is a quad core ARM Cortex A7 or A9. With 4K. Yes, 4K score.  I can tell this price, I can tell it's 48. Yeah, how much is it for the 4K? 48 dollars. It's all for the 1K. For this box right here. And can you show the different parts you have? This one, the biggest difference between this one and R2200S. They have all these parts there. And all this is for 49, 48 dollars. Yeah, 48 dollars. Do you sell many TV box every month? Yes, I think it's much. But now, I was focused on the mid-player, not on the TV box. And the way we focus on it is the M-Star chipset and Hadescan. Is it all running Android? Yes, running Android. Besides, we have the mini PC. Intel mini PC. Intel mini PC. Yeah, those right here. Betrayal. Is this? It's very nice, pretty. Yeah, actually it's a real PC. Just like, what are you using? HDMI. Is the price good price for that kind of PC? Yeah, good price. Just contact us. With 2GB RAM? Yes, 2GB. Running Windows 10? Yeah, Windows 10. Windows 8, by your choice.  Is it the same solution inside? No, different solution. Which one do you have? Actually, we have two solutions. One from Action. The other is from Rockchip. Rockchip? Yes. 2928 based cast. This kind of design? Or this kind of design? Yeah, same solution. Just different looking. And this is extremely good price, right? Cool. And then you have some power banks. Can we check them out? The power banks that looks like this. Looks like that. All kinds of funny designs. Oh, what is that? Also a power bank. Big ones. And the footballs. No problem.


Upsets all our ideas about what the ancient Greeks were capable of. It rewrites the history of technology. It tells us that things were going on in Second Sanctuary BC, Greece, which we had no idea about.