We are discussing international human resource management issues of SMEs and in this topic We are going to particularly talk about expatriate management You know that expatriates are people who you send from your own country to a foreign country and they work in the foreign country in your organization Which you are trying to extend in the internationalization process Now issues in SMEs regarding expatriate management is that it is taken comparatively informally as compared to the multinational as we have already discussed that SMEs they have lesser resources their structures are less formal They are trading programs are less formal and all the functions of human resources are taken less formally and similarly expatriate management is also taken less formally in the SMEs a research on 449 SMEs in Germany it showed that expatriate management it usually occurred in joint ventures or wholly owned foreign subsidiaries or sometimes it also occurred in Licensing agreements so where there was a joint venture in which two firms from different countries came together And they were small they were SMEs they went for expatriate management or if They were wholly owned foreign subsidiaries that an SME it Ho it owns a foreign subsidiary completely over their expatriate management was done more formally or Sometimes in licensing agreements in which you provide license to Use your Your patent or your copyright or your logo or your firm's name in that particular instance The organizations they go for expatriate management because they want to keep the name of their organization Intact and protect it so they go for expatriate management These firms they indicated that International recruitment of Internet internal employees, which is expatriate management was the second most important Decision issue considered to be taken in in the recruitment the first most important recruitment issue was recruitment of people within that local market in which that SME was trying to enter in the International market. This is the second most important decision issue firms indicated that 16 from 16 person firms they send employees for International assignments for career development purposes. So even in the SMEs 16 person firms They believed that career development of the international Exposure is important and therefore they sent their own people for Learning in the international In the international market and that is something which is an aspect of expatriate management Then in SMEs The expatriate management training was mostly Predominated with giving the language skills Cross-cultural training, which is a very important aspect of expatriate management in multinationals it took a backseat in SMEs because it is something which is more time-consuming more costly and then you can leave it to your own Learning as well. Whereas language is something which people who are entering An international market and entering a foreign country. They really need to learn you cannot Survive without learning that manage that language skills So more focus was given on learning language skills than giving Cross-cultural training and where cross-cultural training was actually given to these people In SMEs it was outsourced rather than given in-house because in-house training is really expensive and SMEs They cannot afford it. So that is why it was outsourced whenever it was given to people in SMEs and therefore because of these training and learning issues because of an informal structure and culture of expatriate management in SMEs Cross-cultural integration it remains a major issue for SMEs So this is an important aspect of human resource management in SMEs


By now, you know that I'm a huge believer in the benefits of intermittent fasting or what I call time-controlled eating. And if you've read my latest book, The Energy Paradox, you know that my newest protocol includes one of the easiest and most effective fasting techniques out there. Because unlike other fasting techniques, it's designed with your whole body and mind. And that means experiencing results that are going to last and benefit your health for years down the line. And the best part?  That's right, all the benefits without any of the suffering. So stay tuned because on today's episode I'm going to explain exactly how to master this technique and experience improvements in your energy, metabolic health, weight loss efforts, and so much more. I'll also share the importance of breaking your fast the right way and my trick for getting supercharged results. Okay, let's get started. So let's talk about fasting and what exactly that means. First of all, let's get real. Our ancient ancestors, as you've heard me say, didn't crawl out of their cave asking what's for breakfast. There wasn't any breakfast. There wasn't any storage system for food. And so they had to find breakfast. And if they found break fast at lunch, that's when they started eating. If they found break fast at dinner, that's when they started eating. Or sometimes they could go for days without finding food. Even studies of the hadzas in Tanzania that I write about in the energy paradox, they usually don't eat until 11 o'clock in the morning as their first meal. And often it's out while they're gathering or hunting. So the idea of having breakfast as breakfast early in the morning is actually a novel new concept and actually only came into being during the industrial revolution in the late 1800s when people, men at that time, would go to a factory early. They wouldn't have lunch breaks. There weren't bathroom breaks. They would work for 14 or so hours a day. And so they were sent off to work with a breakfast. And then they would not have their next meal until way after dark. In fact, we'll talk about that in a little bit. That actually mimics what's done in the Ramadan fast. Okay, unfortunately, most of us are now eating up to 16 hours a day. Research by Dr. Sachin Pounder from the Salk Institute in San Diego using apps that people input food on their phone found that the vast majority of us are eating for up to 16 hours a day, and that means there's only about an eight hour maximum downtime of not eating for most of us. One of the things that I stress in the energy paradox is that this actually produces a mitochondrial overload of too much work and too little downtime. And one of the important things to realize is that mitochondria can normally handle one energy source at a time. They can handle carbohydrates in the form of sugar. They can handle protein in the form of amino acids. They can handle fats in the form of free fatty acids. And normally, if we were eating a whole food diet and we were actually eating foods whole, it turns out that the way our digestive process works, usually those components would arrive at different times for processing in our mitochondria. And normally sugars would arrive first, amino acids would arrive later, and fats would arrive much later owing to the way fats are absorbed completely differently than sugars and proteins. But now, thanks to processed foods and ultra processed foods, our food companies have figured out how to make instantly absorbable sugars, proteins, and fats in almost all the foods we eat. And what this does, as I talk about in the energy paradox, is it literally overwhelms your mitochondria with processing all of these foods into energy. And we literally get a mitochondrial traffic jam. And to protect themselves, the mitochondria actually build up a defense along the surface of the cell of increasing the thickness of the cell wall. And I go into wonderful detail how that happens. But the point of all this is we develop what's called insulin resistance. And insulin resistance is our cells, our mitochondria attempt to stop this onslaught. And sadly, about 80% of Americans are now insulin resistant. And what that means in layman's terms is that our mitochondria have lost our metabolic flexibility, the ability to turn on a dime from processing sugars to processing fats, for instance. And that flexibility has actually been tied to almost all great health outcomes. And in the energy paradox, I go into this fascinating experiment done at the NIH where I was a fellow years ago by Dr. DeCabo and a bunch of mice. And I won't bore you with the outcome. But the take-home point, particularly for today's talk, is mice who are allowed continuous access to food over a 24-hour period, and they sleep as well, do not have metabolic flexibility compared to mice who food access is limited in a time-controlled manner, so that they only have access during a certain amount of time during the day. And his research was actually dramatic in showing that if you're just kind of an all-day nibbler, like most of us are, you're going to lack metabolic flexibility, number one. And number two, you're not going to live as long as the mice who had a shorter time period of eating the food, even though they ate the exact same amount of food as the all-day munchers. And that, if you take home nothing from this podcast, is probably the most important fact to remember. This is not about food deprivation, this is about the timing of when you eat, and perhaps more importantly, the length of time you're not eating. Because one of the things that happens during the time you're not eating, or let's call it the fasting period every 24 hours, during that time you're mitochondria, which quite frankly work really hard and they damage themselves. And many of you have heard about reactive oxygen species or free radicals, or the free radical theory of aging. The long story short is that making energy damages mitochondria and they need down time to repair themselves. The more down time you give them, quite frankly, the more time they have to repair themselves to recover from that onslaught that you do every day by giving them food to work with. So the take home from this part is, within reason the longer we go in the fasted period every 24 hours, the better our mitochondria repair themselves. And the other take home is you can eat the same amount of food, live longer, have better health, as long as you can press that eating window. Now many people ask well I have to have food to keep my energy level up and in fact the evidence is that it's exactly the opposite. Eating constantly, eating multiple small meals a day as I show in the energy paradox is one of the best ways to deplete your energy because it taxes your mitochondria. Okay, so the evidence in animal studies and in human studies is absolutely striking on the benefits of these periods of fasting. And let me share the famous Italian athlete study that I talk about in the book. They took some Italian cyclists and they put them on an eating program. They divided them into two groups. One group, they all ate the same amount of food. They all ate the same food. One group had a 12 hour eating window. And eating window means this is when you start in the morning. This is when you finish in the evening or whenever you eat. The one group of athletes had to have breakfast at eight o'clock in the morning, lunch at one o'clock in the afternoon and they had to finish dinner by eight o'clock at night. So that's a 12 hour eating window. The other group of athletes had breakfast at one o'clock in the afternoon. That was their break fast. They had lunch at four o'clock in the afternoon and then they had to finish dinner by eight o'clock at night. So that was essentially a seven hour eating window. When they looked at their athletic performance, both groups had superb athletic performance. Both groups maintained muscle mass, but the compressed eating window guys, they lost weight. And their insulin like growth factor, IGF-1, which is one of the best markers for longevity and health span, fell. And the folks who were eating in the 12 hour window had no change in weight and no change in insulin like growth factor. Same amount of food just compressing the eating window had all of these benefits, including weight loss. So the other fascinating thing that I write about in the book is that athletes actually perform better in a fasted state than a fed state. Now I'm old enough to remember that after we ate lunch, my mother would not allow my sister and I to go swimming for at least an hour after we ate because the prevailing wisdom was that we would develop cramps and die. And there is some truth to that old wives tale. Digestion takes a huge amount of blood flow and we divert like 30% of all of our blood flow down to our guts during digestion. If you eat, you divert all that blood flow and it's not available to your muscles to use for what their needs. And this has been shown over and over again. And so exercising fasting allows you to get more blood flow to your muscles where they need it. The other thing that's important to realize is if we were starving, if we hadn't eaten in many days and we had to catch that gazelle or antelope, we would actually need a huge amount of burst of power. And so it actually had a survival advantage to be able to rev up our energy while fasting so that we literally wouldn't starve to death. Okay, so there are lots of other benefits to fasting including improved brain health. And one of the obvious takeaways from looking at fasting in whatever form, whether it's multi-day fasting, whether it's intermittent fasting, whether it's time-controlled eating, whether it's two-day fasting, two days a week of reducing calories, which is the true intermittent fasting, whether it's every other day eating. You choose the study, you can find dramatic benefits overall and also into brain function. Okay, let's get into the how.  One of the problems with most fasting techniques is you get the impression that all you got to do starting tomorrow is start eating your first meal a day at noon and finish up at six o'clock at night and have a six-hour eating window. As I talk about in the energy paradox, about 80% of us are insulin resistant.  It literally blocks the hormone called hormone-sensitive lipase from allowing fat to be released from fat cells. So if you're insulin resistant and you haven't eaten all night and then you try to go from seven to noon without eating under normal circumstances, you would be releasing free fatty acids from your fat cells. They would be used for fuel by all your mitochondria. A few of them would be turned into ketones by your liver. And ketones could be used as an alternative fuel in your brain. Ketones can get into your brain, free fatty acids can't. And you'd be fine making it to noon. But again, 80% of us don't have that ability to mobilize free fatty acids. So it's no wonder that we kind of sputter to a stop. We get hangry. Our brain doesn't work right. Our muscles don't work right. And most people, whenever they start a fasting program, give up because it's just not worth it. They don't feel very well. So instead of dropping calories down to almost nothing or going a whole day without eating, they really want to make this a lot easier for you. So I want to get you to that optimal eating window, which is preferably around six hours.  And I think it's actually easier than you think. And in the energy paradox program, I've actually got a six week period where we change your eating period by one hour every day, rather than just going from I'm eating 16 hours a day to now I'm eating six hours a day. That's not doable for most people. So as I show in the book, let's suppose on Monday, you would normally eat breakfast at seven o'clock in the morning. On the first week, you're going to eat breakfast on Monday at eight o'clock in the morning. Then on Tuesday, we're going to try for nine o'clock in the morning. On Wednesday, we're going to try for 10 o'clock. On Thursday, 11 o'clock. And Friday, we'll try to get to noon. Now, the good news is, let's suppose on the first day, you did fine getting eight o'clock, and you did fine getting to nine o'clock. But getting to 10 o'clock, you kind of sputtered up. That's okay. We'll let you eat at nine 30. And again, we'll just kind of hold at nine o'clock that week. The next week, we'll try again.  Now, what kind of great program is that? I only ask you to do this five days a week and take the weekend off. Why am I asking you to do that? Because human studies show that compliance with restricting our eating window soars when you don't have to work so hard for two days a week. And that's one of the secrets in my patient population, why people can do this consistently year after year and not just throw up their hands. Where is the sweet spot? Well, it looks from most human studies and even animal studies that six hours is really the sweet spot. There is one human study that four hours of the eating window is great, but it doesn't give you any additional benefit. So for now, we're going to aim to get you down to around six to eight hours as that sweet spot. The other thing that's important in terms of brain health is just like you would get cramps in your legs if you went swimming after you ate. It turns out that your brain needs to get washed during the night of all of its debris and it requires huge amounts of blood flow to do that. And that brain washing time period occurs during deep sleep, which usually occurs early in the sleep cycle. So one of the things that we want to try to do is not eat anything for about three hours before we go to bed. And so if we can finish you up at seven o'clock at night maximum and then go to bed say at 10 o'clock, we're well on our way to allowing increased blood flow to the brain because it's not down digesting your food. Okay, why restrict the eating window instead of going 24 hours completely not eating or even along water fast? Now certainly every religion has a fasting tradition and you name the religion, there's a fasting practice. And certainly there are very interesting benefits to prolonged water fasting. And just in case you didn't know it could be done, the longest on record water fast was 381 days of having only water as nourishment if you will, 381 days. So it can be done. But here's the dangers and I've talked about this before. We store organopesticides, biocides, and heavy metals in our fat cells.  But if we go on a water fast and we rapidly begin to take fat out of our fat cells, those heavy metals and organopesticides are released. And they go to the liver. The liver does have a detoxification system. They're called phase one and phase two detoxification systems. But you can overwhelm these systems with this onslaught. Plus the liver has no ability to detox heavy metals. And so instead the liver releases those heavy metals into bile and says, well, I just throw them down into the gut and they'll be gone. They'll be pooped out. Sadly we reabsorb heavy metals and put them back into circulation. And this was actually discovered by Ray Walford who was a pathologist at UCLA in the doomed biosphere two experiment in the Arizona desert. These individuals were supposed to grow their own food. And long story short, they failed. They lost about 30% of their body weight in six months time. And one of the findings of Ray Walford was that the heavy metals in the volunteers, including him, went skyrocketing high in their bloodstream. And it took over a year for the heavy metals to come down. So the idea of us as modern humans so loaded with toxins and heavy metals going on, even a two or three or five day water fast, unless you're prepared to handle the heavy metal onslaught is really a bad idea.  Now I talk about in the book there are a lot of terms for intermittent fasting. The original intermittent fasting was described as fasting intermittently. And it became popularized as the 5-2 diet where five days during the week you ate normally. But two of the days during the week you ate a limited amount of food, usually five, six hundred calories. And that was intermittent fasting. And I've written about this in all my books. And it works. And in all my books I have a program for doing just that. Then there's time-controlled eating. The original time-controlled eating was done in mice. And you can really control mice. And it was called time-restricted feeding because you'd feed mice on a schedule. And just actually this week a fascinating new paper showing that time-controlled eating in mice, in mice that are genetically predisposed to high blood pressure, if you time-controlled feed mice, lo and behold their blood pressure normalizes. So another huge new benefit of just restricting the time period of eating. And I won't go into why that occurred, but it works. Anybody's welcome to correct me if I'm wrong. But as far as I know, I was the first person to write about time-controlled eating back in 2006 with my first book, Dr. Gundry's Diet Evolution. And there's a funny story about that whole chapter. But so I've been doing this for a very long time. I've been teaching my patients this technique for a very long time. And so I can tell you that it works. Now one of the things that I devised for this book, The Energy Paradox, was to introduce the concept of mono meals. Now everybody knows that adherence to one form of diet usually works remarkably well for a limited time period.  There's a carnivore or Adkins diet, which is mostly high protein. There's a ketogenic diet, which in its traditional form is an 80% fat diet. And all of these systems actually have some pretty doggone good results. And I've conjectured in my previous books on how all these wildly different diets, there's a Duke rice diet, where guess what?  All these different diets seem to have a beneficial effect. And it can't be because of the individual components of the diet. But I've conjectured, and I think I have some evidence in the book, that all of these diets depend on limiting your calorie choices to primarily carbohydrates, primarily proteins, amino acids, or primarily fats. And when you present your mitochondria with just one energy source to deal with, and primarily one energy source alone, then the mitochondria don't have this incredible traffic jam of cars, trucks, and buses all trying to get on the freeway simultaneously, like we have here in LA. So in the program, what I want people to try is their first meal of the day, their break fast. I like them to try to use a mono meal. And the great thing about a mono meal is that you get to switch back and forth. There's absolutely no rules.  You don't have to eat a high protein diet every day to get the benefits. For instance, if you, let's talk about carbohydrates for instance.  You could have phonio, F-O-N-I-O, which is a little fine millet that you can cook just like oatmeal and have that as your carbohydrate breakfast. You could have a prebiotic shake and make that your mono meal. You can make sweet potato hash browns and just use a little bit of olive oil or avocado or coconut oil spray on one of the safe no stick pans. And that's a mono meal. Now you could have that any of those on Monday. On Tuesday, you could change to a mono protein meal. So you could have scrambled egg whites or you could have an egg white omelet. Now why just the whites? Because the yolk is mostly fat. And so you'd be re, you'd introduce a new element for your mitochondria in a handle. You could have humanely raised ham or Canadian bacon, which is pretty much pure protein. You could have grass finished jerky, which is pretty much protein. If you're a vegan, you can have hemp protein powder shakes or mix some hemp protein powder in a basil seed pudding, which is absolutely fabulous. And so we have all of these options in the book. Now you're wondering why I haven't mentioned fat yet.  We can't make it into energy. So what I ask you to do is don't use a pure fat mono meal until after two weeks into the program, then your insulin resistance will fall and you'll be able to use fat. One of my favorites is you cut an avocado in half, take the pit out, put an egg yolk, which is just the fat in both of those holes, throw it in the broiler or toaster oven, pour some olive oil over it with salt and pepper, and you'll be great. Here's another crazy idea. Get yourself a generous slice of triple cream brie or goat brie or goat cheese and have that as your mono meal. It's mostly pure fat. Vegans, like in the book, get a avocado, take the pit out, stuff it with pitted olives, cut olives, and drizzle it with olive oil. You'll love it. So I've found that if you, early on coming out of your nighttime fast, just give your poor overwork mitochondria that are just recovering one macro to deal with as your first meal, you'll find that the ability to make energy really soars. Now, don't add a pad of butter to your forno oatmeal. Please, that will ruin the effect. Don't soak your Canadian bacon in olive oil. That'll ruin the effect and so on down the line. Okay, now I know this is a lot to take in at first, but I promise it actually gets easier and the results will be well worth the wait. Plus, the good news is in the book and on our podcast, I'm here every step of the way. And with that said, I want to wrap up by answering some of your most recent fasting questions and they're all great. So we'll try to get it to as many of them as we can. First question comes from Vol Pecht, who left an iTunes review and said, hello, Dr. Gundre, I love all of your podcasts. I just finished Energy Paradox, another great informative book. I'm having difficulty with the first mono meal. I need more simple ideas for protein, carbohydrates and fats as they become introduced. Should the carbohydrate meal be mostly resistant starches? Should it conclude cruciferous veggies or salad if making sweet potato hash browns? Can I use olive oil to prepare them even though it is a fat? I need a little more direction on the specifics. Thank you for changing our lifestyle for the better. So that's a great question. I think I probably addressed a lot of those questions in what I just said. But you can have any primarily carbohydrate source.  If you want to have a salad with just a little spray of olive oil on it as your first meal, go right ahead. If you want to have a sweet potato as your mono meal, go right ahead. The really interesting thing about this is you don't have to be really concerned about whether the starches are resistant, whether they're, for instance, if you want to have pressure-cooked basmati rice as your first meal, it'll work just fine. Do I think you ought to have that every day of your life? No, I'm not particularly impressed with the arsenic content of rice, but that's a whole different story. The point is carbohydrates are really easy to get your arm around. You can have popped sorghum for breakfast as your first meal, and quite frankly, my wife often just has popped sorghum as her first meal and works great for her. The sky's the limit in terms of protein. If you want to have primarily three shrimp as your first meal a day, go right ahead. If you want to have a piece of jerky, go right ahead, like I mentioned. So don't obsess as long as the primary ingredient is just one thing, but great question. Second question, for the energy paradox, how long do I wait between my first meal and my next 30 minutes, one hour, two hours? So, the important thing about all the studies, whether they're human studies or mouse studies, is anything goes, quite frankly, during that window of eating. And it really doesn't matter when you eat during that window of eating, and that in a way is very exciting. So if you're a person who wants to do the mono meal at 11 o'clock in the morning and you feel odd that now you're going to have lunch at one, go right ahead. And remember, the second meal can be an absolutely normal meal. If you want to say, I'm going to have my first meal at 11, and I'm not going to have my second meal till four o'clock in the afternoon, that's fine too. The important part is you can actually eat a full day's calories. You don't have to restrict the amount of food you eat. You just have to restrict the time period that you're eating that food in. So the great thing is you really don't have to go on a diet, which is great. This one's from Treza J. Kirby on Instagram. Hi Dr. G. I just finished listening to the Energy Paradox and loved it. For the controlled fasting, can you break fast at 7 a.m. and start fasting at 3 p.m. to 7 a.m.? Throughout the book, you always stress first meal at 12 1 p.m. Would love clarification on this, please. Thanks and advance. So that brings up a really interesting conundrum. So let me address that in one of two ways. First of all, as you know, I talk about the Ramadan fast. And it's what I call eat, pause, eat. During Ramadan, during the holy month of Ramadan, you have to eat breakfast before dawn. And then you don't eat or drink until after dusk. And that actually makes about a 12 hour fasting window. If you then add in sleep, most practitioners of Ramadan are fasting 20 out of 24 hours every day. So they actually have a 20 hour fast. They get all the benefits that ensue from a time-controlled eating window. So as I talk about in the book, there are a lot of people who just do not want to give up breakfast early in the morning. And if you're one of them, please try my eat, pause, eat system. And try to get a 12 hour window between the two meals that you're going to eat during the day. Now to get to your question specifically, when I was designing this program for real people, I worked with my editor and I said, you know, if I was going to do this for real, I'd really like people to start eating at about 7 o'clock in the morning and finish up about 1 o'clock, 2 o'clock in the afternoon, and then start their fast period. But working with patients, working mothers, families for over 20 years, it was very clear to me that that system is not doable in our society and to have a life. So if you like to do that, you're really doing it a great way and keep up the good work on that. I shouldn't mention that when I write about what I do during the winter, as most of you know, I eat in a two hour window, the OMAD one meal a day, and that window is from 5 to 7 o'clock at night. Now is that the way I would really design it for perfection? No, but my wife and I both work, that's when we're home, and so that's the most practical way to have a life while eating one meal a day, because if I didn't have a life then instead of OMAD, I would go mad. So that answers your question. Next question. Hi, Dr. Gundry. I'm easily eating within an eight hour window now. At what point should I stop decreasing my feeding window? Are there other ways to keep things up a notch? Well, human studies appear that a six hour window may have the maximum benefit. So that's six hours of eating and that's 18 hours of not eating. I like the idea of not eating better than fasting, but because part of that time period you're sleeping and you're not fasting when you're sleeping, you're not eating when you're fasting. And it just, to me, makes more psychological sense to call it not eating. There, as I mentioned before, a four hour window doesn't seem to add any additional benefit. To me, it makes a lot of sense to try during the week, during the winter months, to even compress that further to one, two hour eating window, but I don't do that on the weekends. So on the weekends I'm back to eating more to about an eight hour window on the weekends. And there's some probably pretty valid reasons that we shouldn't constantly be in a 22 hour fasting window every day, but that's for another day. From Hanin on Instagram, for those who want to gain weight, is it possible to apply the time controlled eating without losing weight? That's a great question. It turns out that one of the overwhelming benefits of time controlled eating is that you will lose weight. And quite frankly, for most people in America, that would be a wonderful thing. However, I have a lot of very thin patients who I've used this program with. As long as you understand that you can overcompensate with the amount of food you eat during that time period, you can keep the weight on. In my practice, I've found that macadamia nuts are number one easy to overeat and get it into your system. The other thing we've gone to is encouraging almost over consumption of resistant starches. And quite frankly, with some of the really great new pastas that are made out of cassava, you are going to get the mouthfeel of what you're used to with pasta. And I've had some thin people very successfully implement this program and still maintain and even gain weight. But for the most part, it's a great weight loss program. Next question. Do you have any advice for pushing through the hunger pains? Well, first of all, long ago, I used to tell my patients to embrace the hunger and welcome it. But now, thanks to the Chinese study that I talk about in the book, I think the secret is prebiotic fiber. And for those of you who haven't read the book, there was a fascinating Chinese study that it's called the gut-centric theory of hunger and that bacteria in our gut want certain things to eat. And quite frankly, the gut buddies want prebiotic fiber to eat. We can't digest it. It's for them. On the other hand, our gang members, as I talk about, want simple sugar and want saturated fats. And we now know they send messages to our brain to seek out the foods that they want to eat. So in the Chinese study, they took men and put them on either a seven-day or a 14-day water fast. The men were given a hundred calories of prebiotic fiber. They couldn't digest the prebiotic fiber. It was for their gut buddies. And lo and behold, if you fed the gut buddies what they wanted to eat, even on a 14-day water fast, they had absolutely no hunger. And here's the other great news. Prebiotic fiber does not count against you during the fasting period because you're not getting any calories from the prebiotic fiber. The bugs are eating it.  And it's amazing what they actually control. Next question from Tony Caltolano on Instagram. I like to work out in a fast, excuse me, I like to work out in a fasted state first thing in the morning. I wake up and have espresso with MCT oil. I sometimes wait until 2 p.m. to have my one meal of the day. I do this about four times a week. Otherwise, my eating window is 11 a.m. to 4 p.m. I feel great, but people think I'm crazy. Should I eat right after my workout? Well, not necessarily. There are very good studies that show if you want to build muscle, then work out, particularly weight lift, resistance training in a fasted state, and then wait about 20 minutes and have both a carbohydrate and protein meal or shake. And this actually stimulates insulin-like growth factor and moves protein into muscles. On the other hand, quite frankly, I think what you're doing is absolutely great. As you know, I do one meal a day during the winter, five days a week, so we're right on track. And the point is you ought to feel great during this. And the whole point of the energy paradox is to show anyone who'll follow that you will feel great. So Tony, thanks for actually confirming. And no, you're not crazy.  Next from Stephanie Nairitz on Instagram. Is intermittent fasting or fasting in general not as beneficial for women as it is for men? Should women fast differently or not fast at all on certain days, depending on their hormone levels and where they are in their cycle? So first of all, if you have an eating disorder or a tendency to an eating disorder, then absolutely fasting, internet and fasting is not for you. If you have an addictive personality, then intermittent fasting is not for you. If you are pregnant, actually I take that back, if you are trying to get pregnant, then intermittent fasting is not for you. And otherwise, even if you're pregnant or just having a regular monthly cycle, intermittent fasting works just as well for women as it does for men. But those are the provisos that you really need to take into consideration. I have a number of women who practice intermittent fasting and thrive with that. So with those provisos, don't be afraid of it. Next question, how does the fasting technique in the energy paradox compare two techniques you've recommended in previous books? How do I know which one is right for me? Well, as I've written about in all of my books, all of them have a discussion in these various forms of instituting, intermittent fasting, whether it's the 5-2 diet, whether it's the time-controlled eating that I talk about in all my books, whether it's the fasting-mimicking diet that's been popularized by my friend, Walter Longo, where you eat a pure vegan diet for five days in a row once a month. And his program, as shown in animals and in humans, mimics the effect of having a limited time window of eating as if you were doing it the entire month. And so there's lots of ways to skin a cat. In this book, I wanted to really concentrate on getting people to a point where they could easily time control their eating window. And the whole purpose of the book is not only to convince you that it's a good idea, which it is, but to hold your hand and get you to a point where this becomes a doable, non-suffering, enjoyable thing to do and you take the weekend off. The great thing about this, you can combine this with, say, a fasting-mimicking diet and have one of the weeks where you're only eating a vegan diet. And as you know, I have recipes in the longevity paradox and in the plant paradox to do just that. We have a five-day fasting-mimicking diet plan in both of those books. So you can mix and match. The purpose of the energy paradox was to really get you the tool to make time-controlled eating enjoyable and doable. And have you not fall flat on your face like so many people do. Next, from Lacey Wilson on Instagram. I've seen some practitioners say fasting can negatively affect hormones and thyroid function. Is that possible? Well, actually, since I follow thyroid hormones, both free T3 and free T4 and TSH and reverse T3, in all my patients every three months, I can tell you one of the big benefits of intermittent fasting is improving thyroid function and improving thyroid delivery to the brain. We see a number of people whose TSH, thyroid-simulating hormone, comes down and down and down during intermittent fasting, which is a great sign.  I don't need to ask for anything more. We also see a number of people have a fall in free T3. And that once again means your body is just this incredible energy-efficient producer. And it doesn't need the stimulation of T3 to do it. So please, this is all over the internet. This is actual patient data for over 20 years. And it does not affect your thyroid hormones. Interestingly, in that Italian athlete study I mentioned, the total testosterone of the time-controlled athletes actually went down, but their free testosterone, which is the active form of testosterone, didn't change. So no, it does not negatively impact your hormone levels. It actually dramatically improves thyroid function. From Erica Gede on Instagram, is it safe to do time-restricted eating while pregnant? Yeah, actually, it is very safe to do that. And one of the exciting things that is coming out of not only rat and mouse studies, but also human studies, is that time-restricted eating dramatically improves your gut microbiome to a much more friendly, anti-inflammatory microbiome. And one of the things that, while you're pregnant, you want to do is you want your microbiome to benefit your baby's microbiome. We now know you have a microbiome in your placenta. We now know your baby has bacteria while they're developing. So you want to give your baby the best possible combination of gut buddies. And intermittent fasting is one of the best ways to do it. Okay, so that's it. It's time for the review of the week. This week's review comes from Jarnale Singh on YouTube who says, thank you, Dr. Gundry. Press 10s together. I have been following you since you first published the plant paradox. I am 37 years old and I got psoriasis from the age of 23. Since I have started following your diet protocols, my psoriasis has dramatically decreased and it's continuously improving. I greatly appreciate your work and wisdom which you are spreading around the globe. I never miss any of your podcasts and YouTube videos. Well, that's a wonderful day here at Jarnale. Thanks so much for your kind words. You know, it's reviews like this that makes a huge difference in how many people we can teach and reach with our message about diet, nutrition and health, which is why you listening to this right now can play a major role in helping other people across the globe transform their health and energy all by rating and leaving your comment or question us on iTunes. You know, I can't wait to read your review soon because I'm Dr. Gundry and I'm always looking out for you. We'll see you next week. Before you go, I just wanted to remind you that you can find the show on iTunes, Google Play, Stitcher or wherever you get your podcasts because I'm Dr. Gundry and I'm always looking out for you.


OpenShift Commons briefing today as we like to do on Mondays. It's an Ask Me Anything with either a project or an upstream project or a product or a new initiative. Someone's kicking off. And this week, we have a new community manager, Melanie Core, with us, who's getting the pleasure of managing and herding cats for pulp informant. So welcome, Melanie. And we have two folks, Eric Helms from the Foreman Project and Dennis Kilden from the Pulp Project. I think, yeah, it's right there in front of me on the screen. I should be able to see it. And these are faces that many of you probably have known and seen in different aspects of Red Hat projects and products and stuff. And Pulp and Foreman both have been around for a while and are very heavily used in the side of Red Hat and outside of Red Hat. So I'm really psyched to have them come here to give us an update on what's going on in each of these projects and for Melanie to take over the reins of managing these cats. And so Melanie, tell us a little bit about where you came from and your new role. And then let's rock and roll. Learn more about Foreman and Pulp. Thank you, Diane. And thank you very much for having us all here today. It's a pleasure to be here. So first of all, yeah, my name is Melanie Core. I have been with Red Hat for just over three years now. And I've been working as a community manager for almost exactly six months. And quite interesting. So before community management, I was working with Red Hat Satellite on the documentation team, leading that team for about 18 months. And so I suppose the bit of background, the Foreman project itself is 11 years old. And from a lot of that time, they had a dedicated community manager. When that community manager, Greg Sutcliffe, decided to start exploring career and data analysis. A lot of the roles were divided amongst different people for the community. But then after about a year, they decided it was best to maybe dedicate someone full time. And for the last six months, I can see that there's an enormous amount of herding cats and an enormous amount of traffic on our discourse to ensure that our community is well served and people get answers to their questions and demos run. I think it is important to have somebody leading that herding, poking people. So it's been an interesting few months. And then on the other hand, there's Pulp, which is also a very interesting project and also feeds into Foreman. And I've been working with them to maybe grow the community a little bit more. So this year has been also extremely interesting because we haven't had any live or in-person meetings or conferences. So we're all here together from all different parts of the world meeting in new ways. So that has been particularly interesting. We had our first ever virtual hold-con this year and our first ever Foreman birthday party. And so I was quite excited and delighted that we got to meet so many faces that we wouldn't have otherwise. And I think, unless I knew of any particular questions, I think that's pretty much everything that I can say to introduce myself at this point. So if not, I'd be very happy to hand over to Eric Helms for his first demo or piece. All right, Eric. That's great. Well, welcome aboard. And thank you for taking on that challenge, Melanie. It definitely is. And Pulp Con and the birthday parties are always fun for Foreman. So Eric, tell us a bit about yourself and then maybe quickly Dennis so he doesn't feel left out. And then we'll go run into your presentation about what's going on in Foreman and where it's going. Okay. So I've been at Red Hat for like nine and a half years. And I started as an intern working on what is now a plug-in to Foreman. But you can effectively say I've been working on part of Foreman and its downstream product that Red Hat makes called Satellite for the whole nine and a half years that I've been here. And so I've seen a lot through the community. And more recently, I moved into an architect role within Satellite, the product. So I get to look at the ecosystem with a different light and think more about how we build and how we shape the community.  Tell us about your role and how you came here. Yeah. So I'm a senior software engineer. I've been with Red Hat for about seven and a half years. I started out working on a project called Image Factory that was part of CloudForms. However, when I joined, we had purchased the company to replace CloudForms. So I had to find another project to work on. And I ended up working on a pulp, which was great because I was already friends with the folks that worked on pulp. They sat near where I sat. So I felt like I was part of the team before I even joined. And so I've been working on pulp for six years, maybe more. And for a lot of that time, we've been rewriting pulp. And I'll talk about the rewrite of it whenever it's my turn to go after Eric. All right. Well, thanks. And I'm really grateful that you're all here today. So thanks very much. And it's wonderful to see faces from all the teams too. So Eric, why don't you give us your spiel and your talk about where Forman's at today? It's nice having the historical perspective too. So take it away and share your screen and we'll rock and roll. All right. I will do my best. While I get that Sharon, a fun fact, Dennis and I worked at a lab on North Carolina State's campus before we both moved on to Red Hat. Yep. We have a long history together and we just happened to land here doing this together. Yep. I was so glad to see that you were the one I'm doing a talk with. All right. Just check that you can see that. We can see it, but it's not full screen yet. So if you pop it into full screen, there you go. Perfect. All right. Take it away. All right. So I'm trying to give my best view of what Forman is and some of the evolution as I talk through what it is and why you might want to consider using it. You can think of it, plug it into your brain, that it is a life cycle management tool aiming for your data center and the hybrid cloud. It's going to give you a single place that you can come manage all your various real estate and concerns in the same way and in the same place. You can look at this from a green field or a brown field perspective, depending on where you're at in your evolution, whether you're an individual or a group or a company, whether you're new or existing, you can approach it and you can look at it kind of a lot of similar ways at least towards the end of the story becomes the same in both cases. It's just a matter of how you start. So think of and I'll go into what these things kind of mean or how we look at them as the Forman project. But you start by defining what it is that you want to, what you're planning to create. Is it a web server? Is it a database server? Where does it live? Is it on a cloud provider? Is it on bare metal that you have? What are the properties of it? Your networks, your domains, your subnets, maybe what content it has, RPMs, files that you want on the machine. You can create what you, how you would define these things. And then if you're in a green field situation, you can start by trying to define these things. Then you can move to provisioning bare metal hosts as cloud machines based on the definition that you created. And once it's provisioned, move on to a configuration step where you're applying how you want the machine to look, what software you want on the machine, how you want it configured, what things you maybe want it connected to. And at that point, it is talking back to and part of Forman's inventory. And then you can move on to active management of that machine through its life cycle, whether you need to apply updates, whether your creation of it, putting your software on it, reprovision it. Maybe you want to move it to a different cloud, so you want to reprovision it after you've updated your definition. You can also look at this from a brownfield case where you've already got some real stuff in your data center or in the cloud. And you want to start to move to managing it from a single place or your pending, say you're planning to expand and scale. So you want to start managing stuff from a single place so that you can start to scale out maybe certain types of deployments that you have. And in that case, you can import the existing machines you have through a variety of mechanisms to get into those. And then once you've imported them, you can start to build out your definitions just like the greenfield case. You can use the data and attributes from the import process to then define what operating systems you have, domains, your subnets, your software. And then you can start to configure those machines that you could even go back to the greenfield path and provision new machines based on those definitions and end up in sort of the active management state where you're monitoring the configuration and you're making changes and you're looking at reports and you're keeping an eye on things and applying security changes and configuration changes and doing all of the life cycle of your posts and systems through just a single point of view, which is Forman. So from that, what does Forman look like? What are you trying to deploy? What are some other, like when you think about the aspects of it, like this is kind of our old school, you could say this is very part of the history of Forman. This image has been around for like seven or eight years in the architecture. It has evolved, but it hasn't really changed from the central concept that you have. You have a central Forman server that's receiving reporting and data and information from various sources. You've got a web UI. You've got this rich API. And then there's a piece of software called the smart proxy, which serves a number of purposes. So you might install a Forman server and then you might go install a smart proxy on a different machine and how you deploy that machine may depend on your network topology or what you're trying to achieve. You can deploy a smart proxy with the idea that you want it to sit at the edge of your data center. So you can deploy different smart proxies to different data centers at the edge of those different data centers or cloud. So you can use it as the sort of like isolated communication to anything inside that network. And the smart proxy can talk back to Forman. It also provides a sort of restful API to things that traditionally don't have web-based APIs, DNS, DHCP, TFTP, some providers that you would typically have to SSH into the box or run or configure that way. The smart proxy provides a way to do that through a common API for those and as well it provides a sort of like an abstracted API over different providers. So you can really start to build up common patterns and API to your advantage or use it, you know, like for isolation, for scale out, offloading a number of hosts that are being managed or routing traffic through. This applies when we get to some of the cash send out content. So like RPMs, files, Debian, push out content to those things so they're much closer. If you have networks that are unreliable, you can push the data out there so it's closer to the machines that need to get it rather than each and every one of them having to reach all the way back to Forman to get that data. We'll talk more about that as we come along. So let's look at a little bit of each of those topics give kind of an idea of like how Forman looks at it and how you would create these things, how it provides some tools for organizing your data, viewing your data, your definitions. So if we start just start with the defined state, we have this concept called a host group. You can define lots of attributes on a host group. You can define environment, the content, what config management provider you want to use, whether it's Ansible or Puppet or Salt or Chef, domain, subnet, OS, architecture, all the things that go into how you define what this machine is or when you provision it or you figure it. Host groups are nested so you can create different layers, different concepts, and you can organize it how you want to organize it. So maybe you want to organize it in a way where you're creating what a base level REL7 host looks like. And then on top of that, you're building out what your web server looks like, what software is on the web server, what configuration go specifically to what your web server looks like. Or maybe you want to think about it in a different way where the concept is the thing that doesn't change but the OS changes. So you want to start with, here's how I'm going to define what our Jenkins nodes look like. The content that's on them, the layout on the file system, the puppet modules I want to apply to it, or the playbooks I want to run on it. And then you might have small variations that you want to apply on top of that if you happen to have this node that's running REL versus one that's Debian. So really, host groups provide this way to configure and define what your hosts look like so that you can provision multiples of them. You can make updates and then run updates across them. You can scale those deployment types. Then there's other, so I hadn't mentioned this, but Formin started itself as a way to manage a UI and a way to manage puppets. And then it brought a lot of provisioning capabilities on top of it. Then it built out a kind of plug-in ecosystem. And that plug-in ecosystem brings in a lot of powered functionality. I've got a good little list of that later to kind of give an idea. So some of what I talk about, for example, content comes in from a plug-in and is a good setup for when we get to Dennis because the content side of things is driven and powered by pulp. And what we provided for Formin is some abstractions and some layers on top of that to help with how you define your content, how you customize your content, how you think about doing lifecycle management with your content. So you can, as part of this definition thing, just define what repositories you want. Do you want to Fedora? Do you want to REL? Do you want a boondoo? What other kinds of content do you want to store and manage just files? That could be anything from something like SSH keys or even VM images. Maybe you want to keep those together. Maybe you want to lifecycle your vagrant boxes as an example of something we do internally as part of our development cycle. Maybe you want Ansible content. Maybe you want container images. You can define what those repositories are, what that content is, and you can use this concept called content views to further customize it. So say you sink down.  These are use cases that people do and content views in this definition allow you to do that. Then you can get into the defining on the config management side by choosing what provider. And so Forman started with puppet integration, but over the years, people have added plugins that provide all of the other providers out there. So you may define and want to set what puppet classes or Ansible roles or chef cookbooks or salt states that you want applied to your system whenever you provision it or update it. And then you can go into this very party parameter management as well, where you can define what is the key value for these inputs to these figuration artifacts. You know, after you've defined what you want, then you can get into the visioning space, which Forman has been doing for a long time. You can do bare metal, virtual provisioning, you can pixie, you can do it through image-based provisioning. There's a plugin that's known as Discovery, which provides this concept, the metal as a service concept, which is kind of the idea that you can go plug in a brand new bare metal machine and it will call out and register itself back to Forman. And then based on a set of rules that you've set up, it can automatically provision itself. So you plug it in, it boots up, it reaches out, provisions itself based on your set of rules, and it's just ready to go. There's a number of compute resources that we support that come in through plugins, you know, the various cloud providers, various virtualization providers, you know, there's plenty out there that we support today and individuals, teams, businesses can come in and add support for any of that, that concern them if they're not on the list already by creating a plugin. So the other way, right, in the brownfield ideas is say you don't want to define and provision, but you've got all these machines that exist out there in the world, maybe you're managing them through Chef, maybe you're managing through Puppet, maybe Ansible, you can import the machine, you know, the hosts out there back into Forman to start to get your landscape, your inventory all together through their kind of, you know, native methods really it's just about sending facts and information about that machine back to Forman and there's various integrations for each of these out there. You know, Puppet being Forman's, you know, original use case where Puppet Facts and Reports would send back and now you can manage that host through native Puppet methods. We got the red hat side with subscription manager and then there's curl up there because I mentioned this when we get to like what's upcoming, we're working on a more generic way if you don't use one of these providers, configuration providers pay a more global direct way we're calling global registration to get import a host into Forman for active management. On the configuration side, so I've kind of talked a little bit of this so far right, but like the main drivers for configuration is what is your config management solution? Is it Puppet? Is it Ansible? Is it Chef? Is it Salt? Is it possibly something else? You know these like I think the four big ones but it could be other homegrown ways that you want to manage it or it could be that you want to take what I mentioned in a minute which is a remote execution route but there's plugins and ways that these are each supported so that you can assign them to your hosts or assign them to your host groups, apply the ones that matter you know if you have your web server case here you can you know have Ansible roles that set up Apache for you or you could have your Chef cookbook that sets up say engine X for you on the machine and when it's provisioned or if you assign it to the host it'll get run and they'll get picked up and run by that particular config management solution which will also then send back you know reports and data about what happened and what's new and what's changed what are the facts on the machine. You can get into defining parameters and their values then you can change them, apply that configuration you know key value management that get seen as inputs into those things which allow you to sort of scale out managing different kinds of configurations and systems. If you you know either don't have a config management solution or you look at things more as I just run something on the machine at a time when I need to run it and then I just keep an eye on its configuration, make updates you can use the remote execution which comes through from a plugin. This provides the ability to just go run you know user defined bash scripts through the templating engine and templating language that's inside of Forman or you can run Ansible playbooks or Ansible roles this is both of those currently happen through SSH but they're both still backed by the templating system I haven't really mentioned yet but it shows up in a lot of places in Forman and has a lot of power so provisioning is very template driven you can define templates for all stages of provisioning that will get generated based on parameters and then executed on the hosts. Same with remote execution you can define whatever batch script you want in a template with variable inputs coming from Forman from its rich set of data they get executed same thing with the playbooks and the roles and then also here in the past couple of releases there's been some reporting that's been given to the user where they can define use the same kind of templating idea to generate reports of what is within you know Forman's database within its inventory that then can be you know exported and looked at or you know done whatever a user needs to do with that sort of information of everything that's going on and then you can also through the Catello plugin have there's this concept of lifecycle environments where you can choose that your hosts are in the dev environment or the test environment production environment and you can push content through those environments you can make choices based on what environment hosts live in so say you're rolling out a new software update you can roll it out to your dev environment hosts that are in your dev environment could get you know updated through say remote execution to get that new software you could then go out and test it look at reports coming back Forman about what's happening in that environment and when you feel good about it you can roll that update into maybe the QA environment or just straight out to production and then go issue either updates like I said through remote execution or say you're using puppet by rolling it out to production you know your puppet and you know puppet agent out there wakes up and says oh hey there's updates I'm going to apply them and now those systems are up to date and sending reports and information back or the you know active management side of things and there's a lot that you can do with the active management right you can still like that's what you know I mentioned iterating through dev test prod you can then you know be thinking about inspecting your inventory looking at the systems what status they're in what's new information coming through lots of different you know there's reporting mechanisms stuff coming from the configuration provider itself you know upper reports and ansible runs reporting back the you know what happened during the run there's open scap integration for compliance reporting through a plugin you can schedule tasks so say you want to apply you know YUM update on every Sunday at midnight for example you set up something to go run and do that for you you can also set up how off frequent you want to sync new content or you can manually sync content you know when you want to go apply security errata if when they're synced down or brought in when you want to do updated OS and application software it really gives you the tools and the power to figure out and decide how you want to do it based on your needs and schedule around that and then also add you know it's it's has a lot of enterprise level features that have been added to it over the years and supported and you can you get to manage those things to you know users roles what we call organizations which is a way to like sort of segment all your systems locations which add you know you can add the metadata around an organization around where the systems are sso a lot you can do once you get everything in there you know to actively manage it keep applying to configurations keep your systems healthy deploy new versions of those systems so that's a that's sort of like a pretty think kind of high level overview of trying to like tell the story of what you can do with Forman you know I like to think of it that you can do a lot with Forman but there's a lot involved with you know defining what a system looks like provisioning it actively managing it keeping on top of security updates keeping it from drifting with you know having configuration drift having it look and feel and do the things that you need it to do and and Forman has a lot to help you with that and handle all of the ways that that can a lot of the ways that that can be done I will say all of the ways and do it from one place so that you're able to manage different footprints largely in the same way and reduce the amount of effort you have to put into managing those things especially as you start to you know scale up to the hundreds thousands even 10 thousands of machines under management and then I'll just kind of give some I think ecosystem highlights for anybody curious at that level about Forman it does have an API I labeled as I like to think of it as ways that you can help you automate and scale out your form and deployment your use of Forman we have there's the API there's the CLI which is known as hammer and then over the past year so we've been building out an Ansible collection known as Forman Ansible modules that provide a set of Ansible modules that you can use to automate against your form and instance it's a couple technical items so it is a very heavy Ruby-based project the UI is predominantly these days there's some old school JavaScript and ERB templates but there's a lot of newness being written in Yacht but both the Forman and the smart proxy which are the two I'd say main you know software projects and then plugins after that are all written in Ruby Forman is based as a Rails application there is a robust installer that is based on a set of puppet modules kind of harkening back to Forman's roots the installer provides an interface and an installation experience but it's on top of a set of puppet modules where each one is built to deploy the various services that someone might want there the project does provide RPM and Debian based packages for each of it anytime there's a release you can go to the forman.org is the main website community.theforman.org is our discourse instance where you can find support rfcs for any new features development discussions infrastructure related items and then you can go to the main github.org at slash the forman yeah so I mentioned I'd kind of give you an idea of like okay so what is built through plugins because I think that's there's a lot of power in plugins they allow individuals or teams even and companies to go build additional functionality you know sometimes we see these plugins show up in the community show up in the open source we also know that in some cases businesses build stuff for their internal needs and they keep it you know closed source because they're specific to their workflows that they're building off of forman but you have probably the biggest plugin which is Catello it does content and entitlement management it is the main interface to the pulp project which is doing all the heavy lifting content under the hood which Dennis will give us lots of good details about there's plugins for salt, chef, ansible, configuration management providers I mean I mentioned remote execution discovery if you want to do you know provisioning through metal as a service you know plugin provision based on rules open scap for open scap compliance there's a web hooks plugin in the works there's plugins for cloud providers for vault integration if you want you know to do secrets management alongside your host that you're provisioning and I think what is my last slide here is to give you an idea of what is the roadmap and how does forman release so it's a three month release cycle again rpm and debby and based releases current release is forman 2.1 and the 2.2 release is in the rc phase and then looking ahead we are looking towards a forman data in the future and say the the biggest reason we're looking ahead to that is because like I've said part of its formans history it's you know has been its puppet integration which was built into forman and so there's a team working hard to pull out the puppet to a plugin which puts it on the same footing as the other configuration management providers and provides a little more you know cohesive experience for what your config management provider is and puts a little more focus on the main forman app to be you know the place that bring allows you to do provisioning brings your inventory in and has integration points um for these different import methods these different uh you know providers that can send facts and tell you about a host um the cartello project is doing a big migration uh to pulp three for its content and that make make a lot more sense when i hand it over to denis in just a minute uh the global registration api which is going to allow you to not necessarily have to have a you know provider such as ansible or puppet or subscription manager to import a host you can do it through their through this new global registration api and enables more workloads webhooks plugin on the rise um and then um a lot of some look into reworking some some older ui pages that haven't seen been touched in many years looking towards a focus on sort of what user workflows rather than just providing maybe information and how things were seen seven eight years ago we're looking to say how do we enable users to have more guided better workflows with those uh primary uis and that while felt short to me was probably a fairly long uh that i will end i think form and segment with there um and yes turn it over to denis yeah i think that that was great i really appreciate that um the insights and and it's i've been a long time since i've uh looked at puppet stuff and ansible stuff and all salsa so it's really a good refresher for me so um thank you and and i really do like the single pane of glass for the monitoring as well so sometime we're going to have to get you on and do a demo of all that really really well done so denis queue up um pulp and tell us how pulp fits into this puzzle um thank you uh yeah i don't have any slides i have we have our website uh that i can hear in a little bit but i just uh want to give an overview of pulp and pulp is a platform i think of it as actually as a toolbox um for managing uh software repositories and we are also plug-in days like foreman is and each uh type of content that you want to manage is managed by a different plug-in uh historically the rpm plug-in uh has been like the most robust and has had the most users i would say and it is probably what drove for pulp to be created uh red hat actually uses pulp to make all the rpm's that it publishes available to the world and uh many other companies actually use uh pulp as the system that they distribute their own custom software uh through um but in addition to being able to distribute software that you've created you can also make uh other software available inside your organization so as eric talked about you know uh having uh your servers being provisioned in different clouds or on premises uh you want to be able to make sure that those servers have a very specific set of content available in uh on those servers and pulp is what lets you uh make that software available and only that software available so that nothing can accidentally uh you know be installed that you did not intend to install on there um so we call that use case a mirroring of content but also curating of it where you are able to pull out a certain set of packages and make only that set from the remote repo available as i mentioned we have uh multiple plugins and when i first started working on pulp uh we were uh actively developing pulp to and it had a limited set of plugins and the architecture of pulp to was such that it was actually very difficult to add support for additional content types and there wasn't really a defined plugin api every time you had to you wanted to add a content type to pulp you had to go make changes to the core and then you could write a plugin um or if you wanted to make a change in the plugin you always had to pair it with a change in core and so it wasn't a real plugin uh architecture and so we uh decided to go on this long journey to rewrite pulp to and create pulp three um and i say long because it took us about three years to rewrite all of pulp and our focus was on plugins and to make it a lot easier to add new plugins to pulp and that has actually worked out really well for pulp three we now have the rpm plugin which you know as i said is our most important plugin um but we also have the file plugin the container plugin that lets you run your own container registry um an ansible plugin that lets you upload ansible roles and ansible collections uh so you can manage your ansible content for managing your infrastructure um we also have a debian plugin which we did have with pulp to also we have a python plugin which is uh about to release a two oh uh generally available release which will allow users to create a full mirror of pypi and not only uh create a full mirror it will let users um sync uh multiple times and only sink down like the changes that were made to pypi and pypi is a very large collection of python packages that you would not want to sync over and over again um trust me i know that one i i don't want to be doing that then yeah so we yep and so we also have a maven plugin for those java artifacts we have a ruby gem plugin and a chef cookbook plugin um and we allow our users to choose how they want to uh fetch this content we uh refer to this as the download policy and users can have an on-demand policy which is what i would recommend for users of the python plugin when they want to mirror all of pypi uh because with the on-demand download policy uh pulp only fetches the metadata and it's no it will know that there is this package available there and only when a client actually requests this package from pulp it will go download that package save and serve it to the client but then it will also um save it in pulp so that any subsequent request will be actually served by pulp and for content types like python it is definitely recommended to use the on-demand policies and i believe actually foreman and katalo by default uh create repositories with the on-demand policy unless the user asks to do otherwise and um so we've been doing this rewrite and we actually released pulp three back in December of 2019 and uh we released it uh we've been releasing about every five weeks a new feature release so we are now on 3.7.1 um and with each one of those feature releases we're uh getting closer and closer to having a feature parity with pulp two even though we were able to improve the plugin api and we've made for a better rest api we are still missing some features that we're uh uh we really want to uh uh you know get to and one of the ones that we're actively working on is role-based access control and we've already actually added um the machinery that's needed inside of core to provide role-based access control and now plugins are working on adding that to their feature sets and um we're hoping that that will be done before the end of the year and this will really allow users to migrate from pulp two to pulp three and have um that very important feature with their migration um the other things that we're working on as far as uh feature parity is the cli um the pulp users are used to having a tool called pulp admin and in pulp two uh they can use pulp admin to interact with pulp to create repositories and publish them and check on status of tasks uh pulp does a lot of asynchronous work so checking task status is a very important part of the workflow um and so we've started the work on the pulp uh cli and the command is just called pulp no longer called pulp admin it's called pulp and um we've uh sent out a call for feedback on our mailing list uh earlier today I believe Melanie sent this out uh asking for users to take a look at this uh first edition of the cli so that we can know if we're doing it right or if we need to change things up before we get too far with it um another thing that we are adding is ansible modules and the ansible modules that we've uh created are inspired by the form in ansible modules actually and uh they are very popular uh we've noticed that people are downloading them a lot from uh ansible galaxy and I don't think people are just using you know pulp out there to think them all the time which uh if you look at other packages like Ruby gems you'll see that oh my god my package is so popular but I suspect people are just mirroring that content all the time I don't think it's quite the same for the ansible module uh the ansible collection quite yet um but another thing that we've introduced with pulp three is our open api schema and the open api schema that defines our rest api uh is what allows us to generate client libraries uh for python and ruby and the big integration that Eric mentioned between katalo and pulp three is using this these auto generated bindings the client library that is allowing katalo me to make uh great strides in this integration with pulp three and another great thing about the open api is that it not only lets us generate clients in python and ruby I believe it's 40 plus languages that the open api generator supports so our next uh client is going to be actually a javascript client that we're going to start publishing to npm and that client is going to be used by students from university of massachusetts at lowell to build a ui for pulp um historically whenever we've uh been asked about a ui we've uh had to tell folks that there's katalo you can use that um but it's a pretty big tool that you have to install as Eric described it does a lot of things it's very useful but it's not necessarily what every user wants um some users just want to use pulp and uh we want to make pulp more accessible to users and having a ui will help us make that happen and we're really glad that um the university of massachusetts decided to help us with this that's great that's where i'm from i'm from umas amherst as i'm an alumni so it's nice to hear a shout out to umas um any day so well done yep yeah and uh they actually um there was a project last semester done by some students from umas and it was for katalo and they did such a great job that we wanted to get their help this semester well we better get them on um melanie to talk about what they're doing when they get to get to that um demo demo definitely that would be awesome yeah now we'd love that um to showcase some of the community efforts that are going on especially at the universities too and um that that would be wonderful yeah and so i referred to pulp as a toolbox earlier and that's because we provide a lot of rest apis and our project has been consumed through the rest api for a long time and you can integrate it into your continuous integration systems or into your you know continued delivery or just in general delivery of content and there are many different ways to make the content available and to curate it but um we want to make it more than just a toolbox but a tool also that is a little bit uh prescriptive definitely to make it simpler we have to prescribe certain workflows um but i think that will attract more users well i also saw that there was a kubernetes um pulp operator in the works in your that's right there is um it said it wasn't production ready yet but that's right that'll bring in another whole slew of uh community members too so can you tell us a little bit about that effort oh definitely yeah um we have multiple ways of consuming pulp uh one of them is through our ansible installer which has a lot of options lets you install pulp on single node multiple machines however you choose to we also publish a container that is a single container where all the services run inside that container and you can get started using pulp right away just by running that single container and then the last option is what you just brought up is the kubernetes operator and it is not production ready but it is functional it lets you deploy pulp on kubernetes and currently it spins up its own database um and one of the things that we'll be working on in the near future is decoupling that and allowing users to bring whatever database they already have running in their cluster um and use that our postgres database but uh to boot this image and you have pulp running it's this is the quickest way to get started with pulp awesome um we have plugins um the list of them is here um there are links to the source code to the issue trackers to the packages on pi pi um to the documentation for them each one of them it has its own documentation site we are in the process of combining all that into a single site so hopefully that will that project will finish soon and it will be easier to navigate all of the plugins documentation um we also have a blog where we try to post uh our progress frequently um we definitely announce our releases but we also try to announce any sort of um testing we do for example we sometimes do performance testing we post about that um we have some community updates that melanie helps us with we are trying to get back into doing more youtube videos um we were doing them as we were getting ready for the pulp three release getting people excited about things and then over this past year that effort has slowed down and uh when we were having our pulp con which was virtual earlier this year we definitely uh had requests from community members uh to post more videos and uh i agree with those community members and we will start doing that well pumping out the content is really um kind of key um but then there's also i love that you have such great strong docs as well um i think um we have a tendency at least in the open shift team to document by blogging or by creating content and that goes that fades away so don't feel too bad about not having a lot of video content but you've just created a wonderful one today so uh they'll they'll be happy about and we'll get that out and push push this out in the social channels as well so um we have about two minutes left uh melanie is there anything that you want to um incite these guys to um talk about um or promote that's coming up on the radar next like the next pulp con or conference or thing that we need to make sure that's on everybody's radar um not particularly at the moment i suppose from the pulp team as denis said we have a call for some feedback on our pulp three proof of concept for the cli and you know if you do test that there is some swag on offer for that and with the foreman community we have a demo every three weeks and this thursday we have a demo of the latest and greatest changes in the foreman community so that is live on a on a thursday it's in our calendar on the community so if you're interested in joining you're very welcome to attend and ask questions or even talk so i think that's that's everything for now perfect well um i'm going to get you to send me the links to all of that um we'll push this video out on um the open shift commons um playlists um for the am a you're welcome to reuse it edit it any way you want and i am just really happy to have all three of you here today um to share this it's there's a great update thanks eric and denis and and melanie welcome aboard um you're you're a welcome site um to have some community support behind all of this stuff now um it'll be really great and as soon as that operator is functional enough and i think it might be now let's get it in operator hub.io and um get it in front of some of the kubernetes and open shift and okd working group people because i think um if you want people to break things fix things and give you feedback um the okd and the open shift community definitely um are good folks to break things and to fix them as well so yeah let's let's give them a shout out and um make sure that they're aware of it we get you um some more folks contributing back into to pulp and other places in form and so thank you for all that you guys do and it's much appreciated so take care all thanks for having us thank you for having us bye bye yep thank you


Hi, I am Dr. Rajsekar Sijaka, consultant surgical oncologist and robotic surgeon, Manipal Hospital Jainagara, Bangalore.  On either side of uterus, there are two ores which if they start growing rapidly, we call it as an ovarian cancer. This is an uncontrolled growth of the ovarian tissue. Unfortunately, the symptoms of ovarian cancer are very vague. Patient will tell there is a vague bloating of the abdomen, there is some uncomfortable sensation in the tummy for a long time, there is heaviness in the abdomen, these are the signs and symptoms which patient will come with. We have very important and simple method that is ultrasound of the abdomen which will tell what is the status of both the ores. Usually the age between 40 to 60 years, if there is any persistent symptom like this for more than 1 to 2 months, definitely we need to get one ultrasound of the abdomen which will tell the status of the ore. The next important is a tumor marker which is CA125, if it is raised, most often it is ovarian cancer. Once we confirm with imaging, then we do further imaging to see the stage of the disease, something called CT scan or PET CT scan to know whether it has spread to the lungs or any other part of the body. Similarly in ovarian cancer up to stage 3 and minimal stage 4 it can be cured. The first important is surgery that is known as cytoreductive surgery, here as much as possible all the tumors which is present in the tummy or body will be removed completely whichever organ is affected for example the colon or the intestine, the momentum, the uterus, the ores and all peritoneal part will be removed during this surgical procedure. The advancement in this treatment are the high pack and intraperitoneal chemotherapy because after surgery sometimes when we consider that the intraperitoneal spread is more we put something called as intraperitoneal chemoport and through that we give chemotherapy within the tummy along with the IV chemotherapy that has got very good results when compared to just IV chemotherapy and the one step further the most advanced is high pack where during surgery itself we give chemotherapy after completion of surgery or completion of removal of the tumor at a heated temperature of 41.5 degree Celsius so that chemotherapy acts better locally on microscopic disease. This is most advanced treatment known as high pack hyperthermic intraperitoneal chemotherapy in case of advanced cases some the other alternative method is P-Pack. So considering these advanced treatment options available even extensive stage 3 diseases can be controlled with this treatment even during stage 4 we give neoadjuvant or advanced stage 3 we give neoadjuvant chemotherapy 3 to 4 cycles bring down the disease burden then we do surgery and after that we complete the remaining cycles of chemotherapy. Many of the patients in stage 3 will do well. One more important thing in the treatment aspect of ovarian cancer is please don't undergo laparoscopic or minimally invasive surgery when tumor is very huge and we know that it is a cancer because if at all the cyst or tumor ruptures into the tummy then it will spread all over and early stage becomes a late stage. So therefore in advanced or bigger size of ovarian tumors which are confirmed cancerous always the treatment option is open surgery not minimally invasive laparoscopic or robotic surgery. So it is only thing when you have this vague symptoms in your tummy persistently for 2 to 3 months please consult your doctor definitely you can be cured.


I'm going to call it CAPE, which is something that's really important to us and is threaded throughout all of our workshops. So in the fall, I mentioned this summer we had these workshops, in the fall we had a follow-up. And some of the things that we really considered were copyright, accessibility, privacy, and the evaluation of open educational resources. We use the Achieve rubric in our workshops, it is not, our districts are not limited to that, but that is what we use throughout the districts and through the workshops and we're hoping that they will probably, or they will assume the same thing. A lot of the systemic moves toward open educational resources during, you know, sort of a downturn in the economy four, five, six, seven years ago, a lot of those were done sort of out of necessity. We don't have a great deal of funds, I know it's time for, you know, resource adoption in the cycle, but we don't have funds for that, so what do we do? So very pragmatically, a lot of this was done as a cost-saving measure, and in reality, what we found is that to do this right in a sustainable way, we're not really saving money. What we're doing is we're reallocating it, we're reassigning it, and we are utilizing it in a better way. I think another really important consideration is that to have successful implementation you really need to pay close attention to professional development with the resources, the same as you would traditional materials. Using OER takes time, and so for school districts that are still on traditional models of class scheduling and professional development, you know, if we have a day or two here or there, it really, you have to dedicate yourself to providing the time and the space for the teachers to work together and to share with each other. So like OER isn't free, it just costs in a different fashion. So that's really, I would say if I was going to encourage anyone into this, I would say just be prepared for that.


Now we're going to continue with our introduction to Stellarium and show you a few of the other controls that you have options on. So here we've got our sky and our little cardinal points and the Sun is currently up in the sky for this recording. And when the Sun is up in the sky, the sky looks blue. Now we can get into the science of this in class of why the sky looks blue, but it's because of the interaction of the sunlight with the atmosphere. Well, Stellarium actually has some really cool features if you come down to the bottom bar where you can actually change whether the atmosphere is there. So by clicking on that, I see that the Sun is still up, but I no longer have the blue sky allowing me to see what else is in the sky at this time, even though I can't see it because of the atmosphere. Similarly, when we're standing on Earth, Earth is blocking our view. We can see what's up in the sky, but we can't see anything that's down below. And Stellarium has the option of turning off the ground. Now when I did that, I still have my positions for which direction I'm looking, but since I'm kind of simulating being out in space, I don't really need those things either. So I can come down here and the cardinal points, which is between the ground and the atmosphere controls, you can turn those off. So this is more of a view of what space would look like from space. Now just like when we had the ground in place and we saw that if I try to zoom out too much, I start getting a little bit of an issue on the edge. You can't see it so much without the ground there, but notice that if I start trying to move things around, it kind of bends things on the edges of the sky. So just be aware that if you are zoomed really far out and you're trying to make adjustments, it can change a little bit of what you're seeing on the edge, but the center should be okay. And of course, if you zoom in, you should be okay as well. So that's how you can change the ground and the atmosphere to get a view of what would be out in space if we didn't have the atmosphere and the ground around us. Now I can come back in and I can add back in my ground and I can add back in my atmosphere and my cardinal points to put things back the way they were so that we can see the sky as it would look if I would actually go outside.


Welcome to intentional walk. I'm Jack Curry. It's early in spring training, so early, but I still decided that I'm going to give you takeaways from what I've observed so far. Let's start at the top of the rotation with Luis Severino. He walks, talks, and acts like an ace. It's not just in his preparation and his performance. It's in the way that he talks about wanting to be great. He sounds confident, not cocky, and I think that's important for the Yankees. I look for Severino to bounce back in a big way from his second half of 2018. He might even win 20 games in 2019. Why don't we move to a corner spot on the infield, Miguel Andujar. I talked to Willie Randolph about Andujar's progress yesterday, and he said he sees a much better defender. He talked about Andujar's feet, and how he is able to have a quick and efficient first step, and how important that is for any infielder. Willie had great things to say about Andujar. Right across from Andujar is the shortstop, Troy Tullewitski, and what I've noticed about him is this guy likes being a leader. He's talked to Andujar about plays that Nolan Aronato used to make. He's talked to Luke Voight about the way that he wants to receive throws at second base. I'm going to finish off with two relievers. The first one is Zack Britton. Yankee fans did not see the best of Zack Britton last year. If he gets that power sinker to where he needs it to be, this is a guy who can generate so many ground balls, so much weak contact, and also can get swings and misses with that pitch. And then finally, Adam Atovino. That slider is so nasty. It's a Frisbee-like slider. Aaron Boone was talking about it the other day and just talked about how uncomfortable Atovino can make batters feel at the plate. Terrific signing by the Yankees to fortify a formidable bullpen. So those are the takeaways so far from spring training. Since I went with Take Away, my song of the day is going to be Take On Me by AHA. We'll talk to you soon. Oh, and don't forget, first game on Yes Network is tomorrow, Monday. Yankees, Blue Jays will have it at 1 p.m. James Paxton starting for the Yankees.


Here we are zooming into M82. The galaxy is remarkable for its bright blue disc, webs of shredded clouds, and fiery-looking plumes of glowing hydrogen blasting out of its central regions. Throughout the galaxy center, young stars are being born 10 times faster than they are inside our entire Milky Way galaxy. A huge concentration of young stars has carved into the gas and dust at the galaxy center. The fierce galactic superwind generated from these stars compresses enough gas to make millions of more stars. Young stars are crammed into tiny but massive star clusters. These in turn congregate by the dozens to make the bright patches or starburst clumps in the central part of M82. Most of the pale white objects sprinkled around the body of M82 that look like fuzzy stars are actually individual star clusters. About 20 light years across, and containing up to a million stars each.


Non-commissioned officers have been considered the backbone of the Marine Corps for generations. But in true marine fashion, there's always room for improvement. That's why deployed Marines at Bagram Airfield in Afghanistan are taking part in a 22-day corpus course focusing on war fighting, decision making, and critical thinking skills. Sergeant Kyle Husted is an instructor at the course. He says giving NCOs these skills early in their career sets them up for future success. If you start the PME process as a corporal, it fosters a better Marine all the way around. They learn how to counsel, how to mentor, pros and cons. These Marines can now use their new skill set to lead and positively influence their junior Marines. Reporting from Washington, I'm Private First Class, John Todd.