I am Dr. Kunal Das, I am consultant and head department of gastroenterology, Manipal Hospital's Dwarka, Delhi. But today's topic of discussion is Acute Pancreatitis. So Acute Pancreatitis, as the word means, it is inflammation of the pancreas. Pancreatitis is an organ which is situated in the base of the stomach, in the side of the doodhnam, and has a very important role to play in the digestion, role in our body. So it helps us to digest the carbohydrates and proteins. So when there is any acute damage to this organ, it is known as Acute Pancreatitis. The most important symptoms of pancreatitis are, first, there is an acute severe pain in the epigastic region, just below the chest bone, and above them like this. Sometimes this pain can also radiate to the back. The other common symptoms are vomiting, nausea, distinctions of the abdomen, non-passage of motions. These are the most important. The way to diagnose this pancreatitis is by doing a blood test, which is by the name of serum amylase, serum lipase. If there are more than 300 units, it is almost diagnostic of pancreatitis. The other investigations which can be used are ultrasound of the abdomen, which can help to see the pancreas, and also diagnose bulbidus stones which may be associated in this condition. Another test, which is also known as CT scan of the abdomen or Ranil X-ray Paedka. It is also a very important test. It helps us to create the pancreatitis, whether how much is the pancreatitis in the process it happens, and if there is any fluid collection or pancreatic pseudocyst formation in the abdomen. The most important risk factors for this acute pancreatitis is, number one is alcohol. Alcohol, taking alcohol causes pancreatitis. Second most common is bulbidus stones. Sometimes there is the bulbidus stones from the bulbidus, goes into a duct known as CBD or common milder, and gets stuck in the end of the pancreatic duct and causes pancreatitis. The other common test causes of pancreatitis are ERCP, which is a test which is done to remove this CBD stones. As a complication of the procedure it may happen. The fourth common test are some drugs which may cause pancreatitis. Most of these drugs are anti-retroviral drugs or anti-pain drugs. The next most important, sometimes some of them are more genetically inclined for acute pancreatitis. Now once the diagnosis of pancreatitis has been done, the second step is to find out the severity of pancreatitis. The severity of pancreatitis may be mild, moderate, severe. It is usually assessed by doing a CT scan of the abdomen. The prognosis of such a pancreatitis is depending upon the severity of pancreatitis. If the pancreatitis is mild, the patient is likely to get discharged within a period of 4 to 5 days. If however the pancreatitis is moderate on CT, then the patient needs maybe admission for 2 to 4 weeks. If however the pancreatitis is very severe, then the likelihood of presence in the hospital is 4 to 6 weeks and likelihood of complication is much higher. The complication which may happen with pancreatitis are pancreatic necrosis, pancreatic pseudosis formation, sepsis. This is the most important pancreatitis complication. And in severe pancreatitis there is almost, it's a very serious disease and there is almost 60% mortality. That means if 100 patients of pancreatitis or severe pancreatitis occur, 60% may not live to see the end of the day. So that's how severe pancreatitis is. So friends, so we must be knowing this pancreatitis and we must know the risk factors so that we can avoid them and understand them. So in the end I will just summarize. Pancreatitis is a disease of the pancreas and its symptoms are by severe epigastric pain in the abdomen and vomiting and non-passes of stools along with distinctions of abdomen. Diagnosed by blood tests, amylase and lipids and some other tests like ultrasound and CT scan help us to diagnose. If we know, we can fight with this disease. Thank you very much.


NASA is the National Aeronautics and Space Administration. NASA has many facilities around the United States, and the people working at them have a variety of jobs to do. Some work in aeronautics, others concentrate on improving aircraft engines, and some are involved with a space shuttle and space flight. At all the centers, many specialized skills are necessary. The Dryden Flight Research Facility is NASA's primary installation for flight research. It's located 80 miles north of Los Angeles on the western edge of the Mojave Desert. Over the desert, the sky is clear enough to fly almost every day of the year, and NASA has access to over 20,000 square miles of airspace for research flying. We use the same dry lake bed and runways that the Air Force uses, and these are the exact same runways in dry lake bed that the space shuttle uses when it lands at Edwards Air Base. Test flight programs began at Dryden in the late 1940s. Some of these aircraft look silly to us now, but the risks taken then have shaped airplane flight as we know it today. The X-Series, or experimental aircraft, showed that man could fly faster than the speed of sound. Tests on the X-15 in the late 1950s helped the United States develop a manned spacecraft. This funny-looking bird is the X-B70. During its flights over Dryden, NASA learned some things that made supersonic flight with large airplanes more practical. Quite a few wingless vehicles were pulled through the air or flew from Dryden during the 1960s and 70s. NASA was looking for a way to prove that it was possible to fly in space and safely return to Earth. These tests eventually led to what we know as the space shuttle. Before the all-electric flight control system and fly-by-wire technology was put into today's airplanes, they were much heavier and slower. That's because rods and connections to steer the planes and keep them in the air were made of heavier metals. Now computers could relay the pilot's instructions to the various parts of the airplane. The supercritical wing concept was also tested by NASA. It's a thinner wing, flatter on top and more rounded on the bottom. It cuts through the air better, which helps a plane cruise at higher speeds with less fuel. Tests today at Dryden include high-angle-of-attack research with the F-18, the X-29, SR-71, F-15 digital systems research and laminar flow studies with the F-16XLs. The people who work at Dryden need to know many different things, things like math, science and computer skills. Also, the people need to be able to speak clearly to one another and to understand their fellow workers. Let's take a look at some of the people who work in the shops and laboratories at the Dryden Flight Research Facility. This is the high temperature and loads calibration lab where people test many different aircraft parts. Researchers would much rather see what effects heat and stress have on these parts on the ground instead of in flight. There are shops at Dryden where finely-tooled aircraft parts are made. In another section, people repair, build and install electronics and other aircraft parts which keep the planes in the air. Aircraft communication and navigation equipment is maintained at Dryden. Technicians in the Environmental Testing Lab run the equipment through simulated flight conditions to make sure it works okay before it goes on an aircraft. This is the water tunnel at Dryden. Here, model airplanes are used. Die vents are installed on them so engineers can see the flows coming off the model the same as if it was an airflow across the real airplane. Adjustments made to the model can also apply to the actual airplane and help improve flight and it's less expensive than taking the life-size airplane through wind tunnel testing. Computer skills are needed for the people who work in the data analysis facilities at NASA. This is where flight research data is processed and information is shared with other NASA centers and test sites around the country. People working in Dryden simulator labs need a wide variety of high-tech and computer skills. This is where aircraft, flight simulators and computers create situations helpful in predicting how the aircraft will actually perform. Our specially equipped control rooms are manned by experts to monitor the various research gathering missions on the ground. The light support team keeps flight suits, parachutes, oxygen supplies and other equipment ready for our pilots and flight engineers who carry out the research flights. As you can see, NASA has helped shape aviation history in many ways. We've sent men and machines into space to the moon and other planets. We have satellites that circle the Earth which help people forecast the weather and information gathered from computer simulation that has even been used to make valves for an artificial heart. The Dryden Flight Research Facility is a very important part of NASA. What is being flown at Dryden today will have a direct impact on the airplanes of tomorrow. How they'll look, how they'll fly and how safe they'll be for you and me.


I'm Luke Barnard from the University of Reading and I'm a space weather and space climate scientist. So I've been working within space weather for five years and probably one or two of those years has been spent focusing on space climate. So I started off looking at actually the statistics of pseudo-analytic particle events which are radiation storms which are damaging to satellites and our health hazard to astronauts and aircraft crews and they also have some geophysical interactions in the upper atmosphere but as part of that we wanted to look at kind of longer timescale so we moved to looking at space climate studies and now I actually am kind of purely a space weather scientist looking at corona mass ejections and the slow solar wind. Corona mass ejections are larger options of plasma from the solar corona out into the solar wind. They are things that we are worried about on Earth. So corona mass ejections have a magnetic field and that magnetic field can interact with Earth's magnetic field when the corona mass ejection propagates through near Earth's space and depending on the configuration of the magnetic field in the corona mass ejection and the state of Earth's magnetosphere this can lead to a geomagnetic storm and geomagnetic storms can be troublesome for certain kind of technological systems they can cause disruptions to GPS signals on the Earth and they are also a technical problem for power grids. My boss here was part of a team of collaborators from several different institutions who put together a citizen science project which allowed the public to take part in tracking corona mass ejections in images from the stereo satellites. The stereo satellites are, well there's one ahead of the Earth and one behind the Earth and they have two cameras which are designed to image the the plasma moving from the Sun to the Earth and in those you can see corona mass ejections leaving the corona and expanding out through the heliosphere towards Earth. So solar storm watch consists of several activities where interested participants can identify corona mass ejections visually in movies taken from the stereo satellites and then they can also track these corona mass ejections going out through the fields of view of the cameras and then what we do is we statistically reduce all of these observations into periods where there was probably a corona mass ejection and so we we move away from using kind of one expert to say there was a corona mass ejection here to saying there were lots of people who think there was a corona mass ejection here. This all runs from the solar storm watch website and all of the activities are available via online web interfaces. So for example in the first activity a short movie is loaded up which shows the view from the stereo satellite ahead of the Earth and the stereo B satellite behind the Earth and then you view this movie and when you think you have seen something which is a corona mass ejection you say pause the movie here it registers the time and then you follow that movie backwards to say when when did it first enter the field of view and that gives you an idea of when you think the corona mass ejection was erupting. There's over 16,000 people that are registered on the kind of the solar storm watch citizen science project website and over 5,000 of those have been kind of following out these corona mass ejections out through the heliosphere and so we've reduced all of their observations into a catalog of corona mass ejections but that's what I've been doing recently and then the other side of my work is trying to use the stereo satellites to look at the the evolution of the solar wind near the near the outer edge of the corona. So the stereo satellites have been flying since 2007 and so we're looking at kind of short-term space weather style variations in the solar wind rather than long-term change. Well so we know from both satellite observations and reconstructions of solar activity that the Sun varies on many timescales. The most prominent timescale that people are familiar with is the 11 year solar cycle which is well known from the Sunspot record. There's also the the hail cycle which is an approximately 22 year periodicity which reflects the Sun's magnetic activity cycle but if you look to the cosmogenic radionuclide record of solar activity which extends several thousand years we see that it also has longer periodicities of the order of hundreds of years to a thousand year periodicities. So we've been able to measure solar activity and in particular the the solar wind in near Earth space since the early 1960s with direct satellite measurements. We're also able to infer information about solar activity on longer timescales before we had satellites from geomagnetic activity records and also the the cosmogenic radionuclide record. So galactic cosmic rays are energetic charged particles which enter the solar system, sorry travel through the solar system towards Earth. When they reach the top of the atmosphere they undergo nuclear reactions and produce what we call cosmogenic radionuclides such as beryllium-10 and carbon-14. These are specific radionuclides which are only produced by the galactic cosmic rays interacting on the top of the atmosphere and then they are stored in geophysical reservoirs so for example carbon-14 takes part in the carbon cycle and ends up fixed into for example tree rings and beryllium-10 is eventually precipitated down into the ice and so ice cores and tree cores can tell us about historical concentrations of beryllium-10 and carbon-14 but the amount of galactic cosmic rays which reach the top of the atmosphere depend on the level of solar activity and so as we look at the concentration of cosmogenic radionuclides back in time what this can tell us is about how solar activity has varied back in time. So we haven't constructed the records we've used data that was published by other people but they have analyzed a suite of ice cores taken from both the northern hemisphere and the southern hemisphere and also records of the concentration of carbon-14 taken from tree rings and they've analyzed all of these data sets to look for the common solar signal in it because of course carbon-14 and beryllium-10 are processed differently in the atmosphere and so their journey through the earth system into the geophysical reservoir is different but in both of these signals there is a common solar signal and that tells us about how active the Sun has been and so they have analyzed all of these different records to come up with a consensus profile for how solar activity has changed and how the flux of galactic cosmic rays reaching the top of the atmosphere has changed back in time that extends back roughly 10,000 years the space age has coincided with a period of larger than average solar activity and so solar activity is what we have been calling in a grand solar maximum over the space age and that actually if you look back through this 9,300 year record of solar activity taken from the cosmogenic radianuclides what you see is there have been 24 or 25 similar episodes in the past and if you look at the the length of those episodes when solar activity is above a certain threshold what you see is that the space age has actually been a very long period of grand solar maximum and that statistically if you would assume that what has happened in the past is likely to be similar in the future that this period of grand solar maximum is due to come to an end and that actually the most recent observations of near-Earth space show that there has been a decline in solar activity over the last 20 years. The Earth's magnetic field responds to variations in the solar wind in near-Earth space there's a worldwide magnetometer network which records variations in Earth's magnetic field and with an understanding of how the Earth's magnetic field responds to variations in the solar wind we can use the records of geomagnetic activity to infer what goes on in the solar wind and we have a reliable records of geomagnetic activity back to around 1840. We try to produce a forecast of solar activity from a statistical perspective by looking back at these previous 24 grand solar maximums and saying what happens if we look at the range of scenarios when we exit these grand solar maximums and so we performed what's called an analog forecast where we take these 24 periods we stack them all on top of each other and then we take the average of these and say what happens to on average when we leave the grand solar maximum and what this showed is that solar activity is likely to decline in the future for the next over the next 50 to 100 years. We came up with three scenarios for our forecast where we looked at the average decline and then also a likely minimum decline and a likely maximum decline from the grand solar maximum. What this showed is that of the 24 previous grand solar maximum two profiles reached more than minimum conditions within about 50 years and so we estimated that there was roughly an 8% chance that we could see more than minimum like conditions in the next 50 to 100 years. So the minimum was a period of very low solar activity when very very few sunspots were counted which was several hundred years ago. A sunspot is a region of enhanced magnetic flux on the surface of the Sun and this causes a localized cooling of the plasma which means it's less bright and appears darker. The edges of sunspots are actually brighter and that there's an imbalance the brightness sorry the brightening at the the edges of sunspots outweighs the darkening in the sunspots. So I was a master student on a just a general physics degree. I hadn't chosen to specialize in anything in particular because I was just kind of broadly interested and then I took a lecture course on solar terrestrial physics and it piqued my interest and yeah I was lucky enough to be offered a PhD doing space-weather science and I've been doing it ever since. I think the most interesting scientific questions or big questions that still need to be answered at the minute regard a better understanding of the solar dynamo. This is something that I'm not working on. It's about developing an understanding of the solar magnetic cycle and how that evolves in time. It's something that I think is very important. It's something that I'm interested in. It's not something I actively do that much. I think it's about showing the interest and the excitement of doing the science.


So, in this module, we will try to sum up a number of things that we have done about relative homotopy. In particular, I will try to illustrate how this theory helps you to see that two given spaces are homotopy whenever they are of course, in many somewhat easy situations without writing actual homotopy equivalence, okay. To begin with, you take any point in Rn, it is an Ndr, namely deformation, neighborhood deformation retract. The same thing applies to SN also, once it is for Rn. What is the meaning of neighborhood retract? Neighborhood deformation retract, we have all those big list of things, function u, function h and so on, it essentially says that there is a neighborhood of the given subset that neighborhood actually deformation retracts to the subset inside slightly or larger neighborhood. In fact, this is the case with many other examples of subsets of Rn. For example, any smooth arc will be a deformation Ndr space, Ndr subsets, okay. So the tubular neighborhood theorem in differential topology, if you have learned, will tell you that a manifold and a submanifold, let us say cos-submanifolds or compact, whatever. In general, manifold and submanifold is good enough, that forms an Ndr pair. Later on, when you study simple shell complexes, you will have many examples of Ndr pairs. In particular, when you have Ndr, namely inclusion may have a co-fibration, that is the easier way to say a whole thing, right. If A contains an Sn, is an arc, arc is contractible. I can use the theorem that the arc which is contractible can be collapsed to a single point to get a space namely Sn by A, homotopy equivalent to Sn, you take any closed convex subset of Sn, you collapse it to a single point. Then what you get is Sn, okay. If you are asked to write down homotopy equivalence every time, you will see how foreign does it is. But the theory is easy to remember and easy helps us. This is the point I wanted to tell you. Let us consider a little more complicated example. Let us take the sphere along with one of the diameters, okay. So that is my SpaceX. By collapsing one of the great arcs which joins the endpoints, endpoints of a diameter can be joined inside the sphere through a great arc, right. To join them, okay, there is an arc, okay. Now you collapse that arc to a single point. Earlier I have seen that Sn, S2 here, S2 modulo that arc is again homotopy type of S2. But now you had an arc there, the endpoints of those two arcs come to a single point. Therefore, there will be an S1 now, a circle. And this circle and the sphere will have only one point in common. So such a thing is called one point union, it is denoted by S2 union S1, okay. One point here, one point here are identified. So this Y is a one point union of two spaces, S2 and S1. So our original space S2 along with this diameter is homotopy type of S1 union S2, it is one point union, not disjoint union, it is only one common, it is like a balloon construct, okay. So if you are asked to write down a homotopy equivalent, you will have to go through the whole order of things or write down formulas and so on. There is no need, use the theory, okay. Many topologists have this habit of not explaining this to you at all. They will just say, oh, this is obvious. What they say? If at all if you ask, they say, oh, these two points can be moved on S2 so that they come together, that's all. We can move one end point, end points of diameter slowly to coincide with its other end point along the arc, weight arc. But this is not a proof. But if you do anything in between, they are all of the same homotopy type. In fact, in between stages are all homomorphic to each other. The end result is not homomorphic because the two points of the diameter end points have come together, right. So our angular space and this S2 union S1 are not homomorphic to each other, but they are homotopy type of same thing. So to a beginner or an outsider, all these things are hand waving and so on, okay. But an expert topologist knows exactly what is the proof also, all right. He will give you heuristic arguments like this. So here is a picture. So I have taken the sphere and this diameter, one of the diameter, so this is my X. So I start moving it along this arc all the way here, great arc. So this is the middle stage here, okay. The diameter has become like this, okay. So finally it will go and all the way coincide with this one. So this will also become a loop or circle and along with the sphere, this point is on the sphere, okay. See this, this diameter has come like that, okay. So this is like a, you can take North Pole. So at this point, there is a circle attached to the sphere, so this is S2 and S1. So this picture and this picture are of the same homotopy type. These and these have actually homeomorphic picture. So you can have a homeomorphism mapping any point of the circle, any point of the sphere to any other point, keeping this point fixed, such homeomorphisms are there of the sphere. So you can describe this one one way I told you, namely you have collapsed this arc. But then you have to know what happened to the sphere, but that space X by A, we are collapsing in arc, it is same homotopy type is assured by that theorem. Alternatively, what you can do is, you can think of this as an adjunction space, S2 is Y, your Z is the interval I, the diameter I. What is X? X is the end points. What is F? F takes one end point to the south pole, other end point to the north pole. When you take, perform the adjunction space, what you get is this one, okay. So your X is two point space, end points of an interval. From that, you can have different map, namely in this picture, one point always goes to this point, but the other point goes to different points here. Think of this as a map from S0 to S2, the two maps are homotopic to each other. The final picture is both the points I have gone to the same point. That is also homotopic to the original map inside S2. The adjunction space, homotopy adjunction, homotopy invariance of adjunction space says that all these spaces, whatever adjunction space you have got, they are all of same homotopy type, okay. So that is what I have explained. So you can think of this as boundary of minus 1 plus 1 with S0. The maps from S0 to S2, which keep one of the points fixed, they are all homotopic to each other because S2 is connected, that is all, path connected, okay. So one can give many such examples of whatever we have done. So I come to slightly deeper question here now. Above result about co-fibration, co-fibration was essential here by the way. So adjunction space performed on a subspace which is inclusion maps co-fibration allows you to do all this, remember that. So the above result of co-fibration may encourage one to ask the bold question such that for namely suppose you have an XA, so for example, I compare when A contains an XC co-fibration, okay. Now the two maps F and G from X to X be such that on A they agree, FA equal to GA, F of any singleton A equal to G of singleton A for every A inside A, that is the meaning of this, F restricted to A, G restricted to A. Suppose F is homotopic to G, then is F homotopic to G relative to A? This question was motivated by weird deformation retracts or deformation retracts and then if singleton point is a co-fibration, then any deformation retracts or strong deformation retract and so on, remember that theorem. So would you like to have just arbitrary homotopy, will it be relative homotopy? Of course without A being a co-fibration, we know that this is not possible, alright. So under the assumption that A to X is co-fibration, will it be true? Answer is again negative, okay, that is why I said this is a bold question, but the answer is negative. So this is where an expert and a hand waver will be distinguished. If a person has learnt only hand waving, he will go and do this kind of mistakes, okay. This is only an example. There are lots of people who have fallen into this kind of traps while doing algebraic demolition. So it is important to learn where your theorems come from, how they are originating, the fundamentals things should be very clear, okay. So here is a counter example which is, which cannot be completed at this stage because you have to do some computations. I have given those exercises, if you have not done those exercises, then you will not be able to understand it completely, but modulo that I will explain it to you, okay. So what is this? This counter example is also simple. You start taking the cylinder S1 cross i, X is S1 cross i, A is S1 cross 0 union S1 cross 1, namely the two brims, the boundaries of S1 cross i, okay, the two circles, okay. A to X is a co-fibration. So this we have seen before, okay. Double points minus 1 plus 1 or 0, 1 contained inside i, that is a co-fibration, then you take the product of S1. So this one way, there are several ways of seeing this one. The first thing is that the boundary included inside S1 cross i, that includes in my opinion co-fibration, okay, that is the first exercise. Now you take the function f of Z t equal to e power 2 pi i t Z times t. So I am multiplying the first coordinate Z, I am thinking this as a complex number of unit length, okay, first coordinate is complex number, second coordinate is real number, e power 2 pi i t times Z will be another complex number of the, of unit t. So multiplication will be again a complex number of unit length. So f of Z t is e power 2 pi i t Z, it just means that at time t, I have rotated Z through an angle t, 2 pi t, that is the meaning of this. At t equal to 0, equal to pi i t is 1, so this is Z, no rotation. At t equal to 1, what will happen to this one? It would have rotated 2 pi i, right, through 2 pi, so it comes back to Z. So this map t equal to 0 and t equal to 1 is the identity map, f of Z t, f of Z 0, f of Z 1, both of Z comma t, okay, Z comma 0, Z comma 1 whatever, okay. So take this and g to be the identity map of S 1 cross i to S 1 cross i, all right. So this is f, f is a map from x to x. So I have two maps here, let us take H of Z t as namely now it is a homotopy, S 1 cross i cross i, e power 2 pi i t S times Z t. If S is 0, oh t plus S, sir, should I write it as t plus S, yeah, it is not t S, it is t plus S, that is the type of here. If S is 0, I want your identity, if S is 1, t plus S times 2 pi i, the bracket should be there, it is also 1, okay, so it will be identity, gives a homotopy between the two maps. I want when t equal to 0, I want it is 2 pi i t Z t, okay, okay, it is a multiplication only, sorry, okay, it is multiplied t equal to 0, it is t raise to 0 is identity Z t, this identity map g, t equal to 1 it is this map, sorry, this is correct, okay. So the first map is t equal to 0, it is identity map, then this is f when t equal to 1, S equal to 1. So this gives a homotopy between two maps, g to f. I want to say that f and g are not homotopy relative to a, the points of a here in this thing are more, they are related also, okay, so relative to a, they are not homotopy, if you want to keep them fixed, they are not homotopy, when you want to say they are not homotopy, it is not that you cannot construct one, I cannot construct one and so on, we should show that there cannot be a homotopy relative to the end points, the S1, S1 cross 1 and S1 cross 0, should all the points of that should be kept intact while the homotopy takes place. How to do that? So that takes a little more effort. So let us go to the quotient space, namely identify S1 cross 0 with S1 cross 1, Z comma 0 be identified with Z comma 1, then what you get? You will get S1 cross S1, so that is a quotient map, okay, by identifying Z cross 0 with Z cross 1 for each point in S1. Then what happens to this f and g, g will give you identity map, okay, whatever f, f will be also give you because the points corresponding Z 0 and Z 1 are identified, under this map they will also get identified, correct. So capital G, capital F are induced maps from S1 cross S1 cross S1 cross S1, okay, g will be identity, f will be some other map given by capital F, that is a map like this is what you have to see, okay, because Z 0 and Z 1 are not moved by is equal to pi i t, right, that is why it makes sense here, alright. But what is the difference between f and g? f fixes the, there is a image circle here, image of the boundaries of this one, two boundaries of that, on that one both f and g are identities, but along the circle here, the other circle here, f is twisting, f is twisting the other circle exactly once, whereas g is identity, so somehow you have to distinguish these two phenomena and this can be distinguished by looking at the fundamental group, the application of fundamental group to show that there cannot be a homotopy between f and g, if there is a relative homotopy between little f and little g, namely identity, that would have boiled down to give you a homotopy of capital F and capital g, right, therefore by showing that this capital F and capital g are not homotopic here, you would have proved that f and g cannot be homotopic relative to the boundaries. So finally you have to do this one, for this you have to compute the corresponding homomorphisms on the pi 1, you have computed the pi 1 of s1 cross s1 is z cross z, the abelian group of rank 2, okay, because pi 1 of s1 is z, okay, using that you can compute the fundamental group of homomorphisms induced by f, induced by g it is an identity map because g itself is identity, so what happens to f that is what you have to show, okay, so that is what you have to do, okay, so I have left it at this stage, using those two exercises you can see that this is absurd because at the fundamental group level, okay, the first generator goes to identity, second generator goes to this generator plus that generator, not just identity, first generator goes to identity, second generator goes to identity is for g, for f it will be a comma br generator, then f check of a will be a, but f check of b will be a plus b, whereas g check of a is a, but g check of b is just b because g is identity, so this is what you have to write, so finally I conclude one of the theorems that I have read from Hatcher's book, okay, which says that though arbitrary homotopies are not possible, homotopy equivalence is possible, which is a very remarkable result because it is just a borderline thing and the proof is quite tricky proof, therefore I want to say that since I have nothing to add, okay, I have given you a reference here, if you want you can, if you want to learn you can read it from Hatcher's book, okay, what is that? I will state the theorem, the theorem is x, a, y, a satisfy homotopy extension property, okay, they are NDR pairs, suppose f is a homotopy equivalence, then f is a homotopy equivalence relative to a as a pair, so this is a wonderful result, okay, but the proof does not follow from anything that you have done so far, you have to cook it up by using some tricks, so I am not going to give this proof because I am not going to use this result either on here, but this was one of the questions how to determine relative pairs, if they are just homotopy equivalence x and y then they will be homotopy equivalent to each other relative to a, what is this a, a could be anything but inclusion map, okay, a is a common subspace, inclusion map is a co-fibration, a is an s, that is all, all right, so this is the end of this session, thank you.


the tools, the procedures, the block syllabus, the paper poster. Just the whole idea of really thinking about what is the point of each assessment procedure that I included in my syllabus is something that last summer I had the opportunity to focus in on these questions with regards to a pair of classes and in particular one class. And since that time I found myself taking not just the ideas that my students and I came up with that were relevant to my syllabus but ideas that were generated by students and faculty in the whole group and really sitting down every time I go to teach a class and looking at my syllabus and just saying why am I doing this? Why am I teaching this course? Is it in the course? Why am I teaching this block within this block? What's the point of this lecture? How am I, what kinds of venues am I offering to the students to let them show me what they know? I've never been a big fan of the kind of multiple choice exam anyway and I think last summer's experience both in terms of interacting with the students and with the faculty reinforced that there's so many more interesting ways of assessing what students know and interesting from my perspective because they're different, they're breaking the mold, interesting for the students they break the mold and I think interesting for the students because it just makes the learning that much more real. The fact that there is this dynamic knowledge base that they've acquired. I tell students when you're in this class by the end of it you will have built your own brain and every time you close your eyes and somebody springs one of these terms on you a system's going to fall out or a set of synapses or a drug interaction or something and brains are amazingly plastic and the acquisition of knowledge over the course of a quarter is a perfect example of that. So it's really changed the way that I think of assessment for all of my courses right from the intro all the way through to the graduate level seminars.


You have about 90 days until summer time and today's episode we're going to lay out the blueprint. How to do this right. How to get in shape. How to get ready for summer over the next 90 days. I actually really, where did this episode idea come from? I was talking to our team that answers questions on our website that does the live chat. And they were suggesting that Margaret was the one that suggested that she said, hey, this is going to be kind of a good episode. We've done episodes like this before, you know, I don't like the short, like 30 day ones or whatever. 90 days is still kind of short, but yeah, but there's more reasonable and I think you can do it right. You can make significant change in 90 days. Now granted, if you, yeah, I mean, it depends on where you're coming from, right? Like if you're coming from 100 pounds overweight, misleading someone to believe that they can get ripped, but you can make significant change in 90 days still even that person. But I never, I never even took 90 days to get ready for a show. So if you maintain yourself in relatively good shape, right? You can get in really good shape in a 90 day period of time. Yeah, I think the caveat is starting this, you should not have poor health. So you're cleared by your doctor, you've got decent mobility, no major medical issues that I think we can do this.  And then they like, something happened, right? Or they got a goal or something, something happened where there's, uh, they do the challenge, right? So in my family right now, this is really funny right now. So for Christmas, uh, my sister-in-law got a family photo for everyone. So the whole family has, they haven't done, it got the, like everybody together to do like a professional photo shoot. And so the family knows that in, this is actually like in about 60 days, uh, cause we've known about it for a while, right? 60 days is the photo shoot. And so the whole family is like, nobody's drinking or was doing, but it's so funny because we go, and this is, I think people make this mistake a lot where they go, you know, we're on one side, they're not tracking, don't care anything. And then all of a sudden it's like, ah, like full on. It's like, you know, it's really crazy cause I never did it that way. It was always like, okay, Michael's get shredded, but I'm like, I make incremental changes like weeks over week or month over month of things. Cause just by like the first, you know, the first month that you have set up here, I was looking at the notes and I'm like, yeah, you just do these things. And you're already going to see traction over the week over week. Well, there's two things, two points to make with this. One is in terms of sustainability, behavior change is less likely to stick when it's, you know, massive change all at once than rarely ever works. And I think people understand it. I don't think I need to make the case. If I tell people you're going to make huge changes in a very short period of time, what are the odds that you're going to maintain those changes? People I think the average person would say. Well, there's also this, you know, low. There's also this, that like the, us building muscle, us burning body fat, us at school, right? This is all a part of the adaptation process. Right. See what we're seeing.  That's the other part is it's not just the psychological aspect of sustainability. It's also physiologically, your body will respond faster and better if you take this approach as well. So it's not like you're trading slower results for the sustainable road fishing because you have to allocate all those resources in that direction as opposed to a bunch of directions. Well, here's what happens. If you shock your body with too much all at once, first off, it's a stress on the body exercise alone. Let's just stick with that. Right. When you work out, the reason why your body gets stronger and more fit is because it, it detects this new stress and then it aims to adapt to the stress so that it'll no longer is a stress. Right. So if you did five pushups today, that was real hard for your body to get stronger, five pushups is no longer hard for you. Well, that's the way then you go and try to do six or seven to continue that progress. So it's a stress on the body. If you throw too much stress at the body at once, the body goes into for lack of a better term, a kind of a survival mode where it's like, well, we're going to store body fat. We want to kind of prime ourselves to store body fat. We're going to ramp up your appetite. We're going to decrease muscle mass because muscle mass costs a lot of nutrients in relation to other parts of the body or other organs of the body. So you'll actually make your body more resistant to change if you go all, everything all at once. So this approach isn't just the psychologically sustainable approach. This is also the best way to get results. Period. Physiologically too. Yeah. This is so the birth of me saying, uh, you know, my goal is to do as little as possible to elicit the most amount of change. Didn't come till later in my career till this came full circle, this understanding, cause like many, many clients of ours and myself, I made that mistake early on too, thinking like, oh, just throw everything out of right now because I want to get there as soon as I possibly can. And it's, you know, after years and years of experience, realize and then also really understanding the adaptation process, the physiology that's going on here, also the behavioral side and everything. Once that all kind of came full circle, then I was like, oh, like this is, this is kind of silly to do all this at once. I'm going to get the same amount of results or more potentially doing less. So why would I throw all that out by balancing this delicate balance of, you know, calorie restriction with the new stimulus? It's like, man, I only got to do a little bit of this stuff. And, and slowly alter things over the course. And I will see the most amount of results versus starting with the stuff that I'm going to be at in three months right now, right at the gates and working extra hard when it's even more difficult to do it because you haven't been doing anything and seeing less results. Yeah. Remember, like I said earlier, um, one of your body safeguards against excess stress is to reduce your caloric requirements and nutrient requirements. And that's paring muscle down is one of the best ways it does that. Save energy. So you actually, you know, some people are like, well, I lose more weight when I do everything all at once. Well, yeah, you lose more muscle is what ends up happening. And you really set yourself for failure by slowing your metabolism down. And if you want to be a smaller, you know, same flabbyness version of yourself with a slower metabolism, then do that.  You get a faster metabolism at the end of this. So it's more sustainable. You can actually eat more while maintaining a leaner, lighter body weight. Um, well, then this is, this is the approach. Today's giveaway is maps aesthetic to enter to win. Leave a comment below this video. The first 24 hours that we drop it, subscribe to this channel and turn on notifications. If you win, we'll let you know in the comments section. Now this episode was brought to you by our partners at mphormones.com. They provide testosterone replacement therapy, hormone replacement therapy. They also work with every peptide you've ever heard of, including the GLP one agonists like semi-glutide, tersepotide or brand names ozempic, they have the peptides, but this is with doctors and real regulated pharmacies. So go to mphormones.com, fill out one of their forms, talk to a doctor, talk to one of the people there and see if it's all right for you. Also, these are the final hours for our sale, uh, program sale this month. Maps, anabolic, half off maps, anabolic advance to also half off. If you're interested and you got here in time, click on the link at the top of the description below. All right. Here comes the show. Now the first part, and I'm going to make the argument that this first part I'm going to say right here of all the stuff that we're going to talk about is the most important because this first part is what's going to drive everything else. And this first part, this first piece is the most important aspect of sustainability. This is the biggest factor that determines whether or not what you're doing is sustainable or not. And that is to fix your why, right? So we're going to talk about the how here in a second, all the steps you could take, but first we need to talk about the why. Now, if the why you're trying to make these changes is because you don't like the way you look, you think you're fat, you're not good, inadequate, whatever, then this is going to be very difficult to sustain because you can motivate yourself to make big changes through shame and self hate, but you really rob yourself of the joy that could be there from feeling like this is a voluntary growth pursuit. It's very different when you do this because you're like, well, I'm over weight, but I want to take care of myself. I think I deserve to be fit and healthy, or I want to eat a way that nourishes myself when out feels very different. The other way at some point starts to feel overbearing and tyrannical and almost always leads into rebellion.  So you have to start with the why. And this is a conscious decision because it happens unconsciously. And what I mean by that is you have to constantly remind yourself, I'm going to the gym because I want to take care of myself.  I'm going to eat this way because I deserve to be healthy. I deserve to be cared for like somebody I care for. If you do it in this fashion, then it feels good. Exercise is self care. It's not punishment and diet is nourishment. It is not restrictive. The other reason why this part is so important, the most important piece of all this is this is like your home base and the inevitable is going to happen during this process of you drifting away from that. Of course. And always, I mean, this is also like very similar. Why understanding your why and business is so important. Like as the business grows and scales, it gets more complex and you get distracted and all these other things. And before you know it, you've completely taken a left from what originally made you start this thing. And that's always the demise of businesses. The same thing goes for your journey with this.  And then before then you're taking these things you shouldn't be taking. And then you're getting up in your training when you didn't get good rep and also you're starting to do these behaviors that don't align with your why. And so this is so important. One of my favorite things to do with clients, um, when they would tell me like a, like a superficial goal of I want to look a certain way. Um, I'd always nod. Oh yeah, yeah, definitely. We'll get there and stuff like that. And then I'd circle back through like questioning is I really try to peer into like the things that they really, really, truly cared about. Like, is it, is it being a good mother or father? Um, is it being great as an employee or an employer? Like a great leader in your family? Um, is it, you know, what is it? Is it a good being a great spouse? Like what, what drives that person? Um, and the things that really matter to them in life outside of what they look like. And then, or what do they think that looking difference going to bring them? Right, right. So really trying to attach to that, that way, as I, as I set these goals or, or, or lead them through this process, I'm always reminding them that the, you know, the better version of them leads to the, the, the better, you know, dad. And inevitably you're going to hit, uh, challenges. And when you hit roadblocks, if the reason why you're doing this is to take care of yourself, then those roadblocks are not really roadblocks. You get through them a lot. Yeah. Oh, I don't lose weight this week, but you know what? I'm taking care of myself. I still feel good, you know, this is good. I still, I still want to take care of myself. Not that big of a deal.  I'm not doing this anymore. Like I don't want to do that.  This isn't working. Forget it. I'm done. Or what typically happens is the process becomes so painful and so crappy because every workout's a punishment and every time you eat, it's just restrictive.  That's what fixing your Y does. It makes you want to eat in a way that's healthy versus I have to eat this way. Uh, but I actually want to eat this, this other way of it, but I have to do it this way. That's not going to last. Now the second part to this first month. So this is month one that we're talking about, right? Fix your Y. The second thing you want to do in that first month is start lifting.  Now it's really important. You don't view your strength training as a calorie burning workout. Okay. Here's why that's important. If you look at your strength training workout as a calorie burning workout, inevitably you'll turn it into circuit training or something else that does not give you great results. Strength training is the stimulus that gets your body to build muscle through that process hormones, balance out, speed up the metabolism, far more effective. If you just think of calorie burn, your body adapts very quickly to that and the results plateau stop. And sometimes you end up losing muscle. So start lifting, but the intention with that is not to burn a ton of calories, the intention is to get stronger. I would also add to this point in this first month, commit to what's realistic to you at lifting. So don't all of a sudden start lifting five days or seven days a week when you came from doing no lifting whatsoever. Be reasonable with yourself. If you can see yourself going to the gym two to three times a week for the rest of your life, well, then maybe you can commit to something like that. If you're really uncertain about this and this is really new territory for you and you're, you already have kind of a negative. Maybe only start with one time a week. During this first month, we're trying to figure all that out and then allow yourself to naturally become addicted to the feelings that you get from working out that makes you want to come a second day or a third day of the week. But keep that in mind when you first start off with this, that more does not mean more results necessarily at this point, pay attention to what is a realistic schedule or realistic amount of days you get, you can train that you could do forever. And we want to focus on building our body up. So that way too, if you're thinking about, I know 90 days is like kind of a set goal, but building something that's sustainable. This is the approach that we have to take. We have to take it from the start of like building our body up to make sure that we have the strength and we have everything accounted for. So when we add more stress and we add these situations where we're not, we're in a deficit and you know, our bodies reacting to that. We don't have an adverse reaction. Yeah. And in strength training and the data shows us very clearly, as far as methods of exercise at burning, just pure body fat, nothing comes close to strength training. And of course, I don't need to make the argument when it comes to building muscles, someone may be listening to say, I just want to build muscle. Obviously strength training. So it's the most effective form of exercise for both of those goals. Um, so regardless of whatever goal you have, start lifting. And if you're already lifting, you're, you're, you're good, but if you are, if you're not, I mean, I'll tell you what my beginner clients, I would start one or two days a week, um, with strength training. My advanced clients, I train three days a week. I didn't train advanced clients more than three days a week. There's a lot you could do within one or two days a week before you have to add an extra day, especially in the first month. That's right. In the first month, it's so unnecessary to add any more volume. It won't get you more results. Yeah. You're especially what you have to understand what happens there. Yeah. You don't have a lot to go from. You all typically what people do when they start this too, they start to change some of the eating habits. So their calories end up naturally getting reduced. And then you're also doing all those volume of training. There's no reason to be doing beyond three when we're starting this off. All right. Next thing to do in that first month is to prioritize sleep. So what does that look like? Well, about an hour before you go to bed, prepare your body for sleep, turn the lights off or down, be more relaxed. Don't have any food a couple hours before you go to bed. Go to bed at the same time every night. Wake up at the same time every day. That includes weekends. A lot of people on Friday nights and Saturday night go to bed late, try to sleep in come Monday morning, their jet lag. Now, the data on sleep, because you might be thinking, well, what does sleep have to do with all this? The data on this is remarkable to the point where there's some studies actually show that when people lose weight with poor sleep, 50% more of the weight comes from muscle than from people that get good sleep.  This is a big one. Like, like in fact, people typically get leaner if they go from poor sleep to good sleep, just simply by fixing sleep alone. So prioritize this in month one and then maintain this throughout the whole process. I love simple things that you can remember. I know we had Cabral on here and he talked about the three, two, one method. That's the one. So that's kind of typically what I would recommend to somebody because there's a lot of facets that go into improving your sleep. It could be this, it could be that, could be something hormonally. There could be a lot of things going, but generally speaking, if you really attack that three, two, one rule, most all people, even if they have some other underlining issue, will see improvement in their sleep simply by doing that. What is this, three hours before? Three hours before, no food. That's right.  Awesome. So just sticking to that or making that a good goal tends to send most people, regardless of what's disrupting their sleep, at least improving, you know, a good percentage from that. This next one, again, in studies across the board has been shown to reduce someone's caloric intake pretty consistently about 10 to 15 percent. And that is to simply eat without distractions. So you don't have to change what you eat. Just don't eat with your phone next to you or while you're watching TV or on your computer. Eat the same food. Just don't eat with any distractions and your caloric intake will start to regulate itself much more naturally to your caloric demands. Very simple, but consistently effective thing that you could do. And then next up with that is to avoid processed foods. This is a bigger impact, right? Heavily processed foods, foods that come in wrappers and boxes. Studies will show we're resulting in five to six hundred more calories a day in consumption, even when macro nutrients, proteins, fats and carbs are controlled for. Just those two things right there tend to result in some nice fat loss without even tracking a single calorie. I want to add something to this part that seems a bit counterintuitive, especially when somebody is on like a major weight loss goal. I actually am telling myself, I'm telling my clients this at this at this stage of our journey.  Do not naughty. If you just ate and then have to try to restrict. Yeah, don't try and restrict right now. If you are avoiding eating in front of your computer, your phone or TV and you're not eating processed foods, eat. If you're hungry, eat. I want my client at this stage to always feed themself because you'll see it and we get to the later stages. We will start to get into tracking and paying more attention.  And at this point, I'm concerned with making sure that we have this new stimulus to build muscle, to speed the metabolism or strengthening. I want them fed. I want to make sure they're getting enough nutrients. So I'm encouraging them to to eat, just choose whole foods. Yeah, all of this is just pointing back to awareness and it's like bringing all those data points in. So you see you have to acknowledge, you know, putting food in your mouth, what kind of food it is. Like in all of that, just we're just so distracted to the phones or we're driving or whatever it is, you know, justification. But just to focus on that part makes a huge difference. Right. All right. Next step is to hit water targets. So a lot of people are attracted to water whatsoever. But typically I'll have somebody aim for around a gallon of water or maybe a bit less a day. And this almost always results in some favorable results in terms of appetite, energy and even caloric intake. It sounds silly, but try it yourself. Track it throughout the day. Typically aiming for around a gallon a day for most people in my experience, so consistently, people would get some fat loss and would feel a lot better just from doing that. Yeah, no, this is this is especially true with somebody who drinks a lot of like can stuff, you know, so does and definitely any sort of calorie drinks that they're having and they're just not getting enough water doing. And I don't, you know, this has been interesting in my own personal journey. I've noticed before to how much hydration plays a role in just my energy levels. So, you know, sometimes I catch myself being guilty of this of going like, oh, I started the morning and my water I had was coffee with caffeine in it, right? And then I had another energy drink and then here it is. And then I had like a Sevilla or something like that. But I haven't even had just a glass, you know, or two of just straight water. And I wonder why I feel like that. And getting water just in me and getting hydrated, I make a huge difference just in my energy level. So aside from it also keeping them from probably drinking things they should. Is that and like headaches or even kind of like joint pain? Things like that. I've noticed like it's just it's so funny when you are just paying attention to making sure and being intentional about drinking water. A lot of these like things and lolls in the middle of the day.  Yeah. Now, lastly in for month one, don't weigh yourself. Do not weigh yourself. You're going to be tempted to, but don't because that will 100% get in your head and almost everybody who weighs themselves starts to try to overcorrect or change things in that first 30 days. And we will weigh you just don't want you to get on the scale at all for that first 30 day period.  You see, oh, because what's going to happen in that first month is you're going to get leaner. In fact, you might not even lose a single pound, although a lot of you will, a lot of you just going to have a nice little transfer of fat loss with muscle gain, but I don't like people weighing themselves in that first 30 day period at all. Yeah. I mean, I, if we weigh at all during this process, it's normally for me as the coach and trainer, just to get some feedback. I really, I try and avoid that as much as possible because it tends to only get people discouraged or in their head about what they think should be happening on the scale, which many times does not align with what is ideal with what you want as a coach. And so try to avoid this. And notice too, this is the first month, right? Like there's not any of these massive shifts or changes or the things we're saying, you can't have this, you can't have that, you can't do it. It's like, these are just some real foundational things that if they start to pay attention to this, they start focusing on these things, you're going to start to see your, your body changing and moving in, in the right direction before we even get to month two. Month two is now where we're going to start to track a little bit. And now we're going to start to kind of pay attention a little closer. So now you're 30 days in. All right. We're on month number two. Now I want you to aim for your protein targets. I want you to hit your gold body weight in grams of protein. And I want it from whole natural foods. So if you want to weigh 130 pounds, if you want to weigh 180 pounds, you want to weigh whatever hit that in grams of protein. Now the data on this. Again, very clear. It is an incredible appetite suppressant. It actually maintains appetite very, very well. So people tend to almost always reduce their calories just by hitting protein. It also results in more fat loss and definitely more muscle gain by simply doing this. By the way, this is a bit harder than it sounds. The reason why I didn't put it in month one is because you got to start with those other steps before you try to hit protein targets consistently. The average person hearing this might be like, oh yeah, you know, I could do that. No problem. No, no, no. Once you start to track, I mean, like the average woman even trying to hit 120 grams of protein a day. That's a decent amount of protein to hit, you know, over three meals or whatever. I mean, I'm, I'm going to sum this month two up completely with this. I know we have a couple of other points that you have, but in this month, like that is the goal because almost everybody at this point, we haven't tracked, we haven't paid attention. We start paying attention. Almost everybody is under consuming protein at this. There's a very, very small percentage of people that I ever coached. That are hitting this on average.  And I don't care male, female, what size you were. It doesn't matter. Almost everybody is under consuming that. And most of their diet was loaded up full of processed foods and carbohydrates and saturated fat. And when the first month, when I moved them away from that, it dramatically drops everything. And I now have to reintroduce making sure we go after protein. And so it becomes the major focus in month two is continue doing everything we've been doing the prior month. And we are now just tracking and most, most importantly, tracking protein all month. Yes. Now next up would be to track all your food.  And now what you're going to do, you're trying to hit your protein targets. Don't worry about hitting carb and fat targets, but do track your food. This is going to come in handy because you're going to get a nice general idea of what you're consuming on a regular basis. And this is what's going to be very important for the third month when we really start to pull on some levers. So all you're going to do basically is enter in the food that you eat, be accurate about it. And eventually we're going to use that those numbers to decide what direction we're going to go in month three. The next step is to also track your steps. This is a kind of a proxy for movement. How many steps you're taking today? Am I taking 1000, 3000, 10,000, whatever? Don't change anything, but track your steps so that we can have an average. Because again, this is going to give us another lever that we can pull later on in month three when we start to make it a little bit more specific. This is important to me because how I would train, and then by the way too, it took a while to get here as a coach, this became the way that I recommended any, even cardio, right? So I did it through steps and the only reason why clients would eventually maybe get on a piece of a cardio equipment is because over time I had slowly moved their steps up and moved them up and then until they finally get to a point where like Adam, you know, ripped like 17,000 steps a day now, like it would really help if I could get on the treadmill for an hour and actually just knock those out because finding these 10 minute or 20 minute walks or where to accumulate that many steps was difficult and then we would move in that direction. But up into that point, this is the tool, the metric I want to use to encourage more calorie burn. I don't want to do it through my strength training. We're going to, strength training is for building muscle, building metabolism. Steps in moving, that's when we get into the trying to increase calorie burn a little bit through moving more. And right now at this phase of the journey, it's literally let's just become aware of how much you normally move in a week so that I know in the coming months how to manipulate that. So much more effective because you're accounting for their overall activity throughout the day, which then they can see like even with the tracking the steps, like sometimes they can see like hours that they actually burn more calories.  Totally. And then next up would be now you can start to track things like body fat percentage and body weight. And I like to do this towards the end of the or middle of this second month. And now we're just going to track it because what we're going to be looking at is am I losing through this process, trends, pure body fat. And yes, and Adam, you make this point and I think you make it really well, don't allow to give yourself at least two measurements before you start to adjust things. In other words, if you test your body fat in your body weight and you do it again, it doesn't move, don't change anything, wait for another test to see if there's anything that you need to change. Right, right.  The trend is really slow in that direction. This is not a dramatic trend to see you point something percent going in the direction you don't like. That doesn't mean you need a massive shift. And that's what happens is a lot of people and that's why I don't even like the body fat percentage in the weight that much from people because they tend to over correct. Although this is important for a coach to know this and I want these numbers for the client. I caution you if you're doing this by yourself to not over correct when you see your first test comes back and it's not as positive as you thought it would be because the worst thing you could do is to over correct and then really send yourself the opposite direction. All right. So now month three, this is where we start to really start pulling some levers. By the way, if you're doing this right and you're following the steps, you're getting results this entire time. So when I say pull levers, I don't mean you've got no results up until now. Now we can really start to get results. Your body's been progressing this entire time. It's just now that we're in the third month, now we're going to pull levers, levers a little harder because your body's starting to adapt to those smaller changes that you've already made. So now the now what you do now that you've tracked, you know what your calories are. You know where your steps are. I know all those things. Now we can start to change things a little bit. So now you decide whether or not you want to cut calories or you want to add calories depending on your goal. If you're trying to lose weight, well then you cut calories and typically you want to go around 500 calories below what you've been consuming. And if you want to gain, then you typically go 500 calories above what you've been consuming. And it's really that simple, right? That's really that's it. One of the things to that say on this in this category is where we've now tracked steps for a week. We're going to add steps some and depending on where I'm at calorie wise with a client, I might choose to do a little bit of both, right? So if I know, let's say I have a client who consistently takes 5,000 steps a day and they only eat say 2,200 calories, I might shave 2,200 calories and increase steps by 2,000. So I get kind of about a 500 calorie deficit, right? So it doesn't always have to come from just food. If you like, if you feel like you're very satisfied with food, you don't have like blow, you feel like you're eating just the right amount of calories. This is where we can use steps movement to create that deficit for you without getting on a piece of cardio equipment and busting tail and sweating like crazy just by moving more frequently today and keeping that.  If I have a client who did a really good job of building their metabolism and they're coming from a place of 3,500, 4,000 calories, well, the calories are easy. They have a lot of room to play with reducing calories. So we just cut that 500 calories and they're still eating a good amount of food depending on where how low your calories. And this is where it takes like the individuals here like being able to customize this a little bit knowing that, oh, I'm already down to 2,000 calories. If I take 500 off of that, I'm down to my 15, I never want to get lower than that. So I might choose to go more steps there.  Well, yeah, bump your steps up because you need to move more anyway, just for your health. Exactly. By the way, when you're adding steps, I don't typically think people need to double their steps unless your steps are super low. You're going to go up good 10, 15%, maybe 20%. I think we use about two increments of 2,000. 2,000 steps in a day.  That means you are very, very sedentary if you're under 2,000. So 2,000 a day, in addition, whenever I'm manipulating. When you go up. Yeah. Tends to, I get the end and this is like it depends on the person and obviously there's massive variance here. But when I'm cutting people, like that's kind of works around 2,000 steps. It's always worked for me. It doesn't matter how big or small they are. That extra 2,000 a week is enough to create a caloric deficit that will will keep going. I was going to say it's not like every day you're increasing 2,000. No, no, no. You're right. It's for the month. Yeah, yeah. So it's so you're doing that. So if you were I figured that's what you're saying. If you were at 5,000 steps on average a day, then you went up to 7,000. That's right. On average. And you're going to maintain that. That's right. And then next is to increase your training volume with your strength training. So what does that mean? You add a couple more sets to your strength training or you make the workout a little bit longer. And now the notice I said a little bit. Don't double your training volume. Here's where people screw up. They get in a month three. They're seeing great results and like, you know what? This is when I get to pull the levers. I'm going to double my efforts in the gym. You will quickly get your body to stop progressing if you do that. You have to give your body what it can handle appropriately to adapt. Not what it can tolerate. We can recover from too. That's right. So the easiest hack for this one is to follow a math program since we build that. Since we figured it out. Since we build that into the programs to where you naturally increase volume over the course of the phases. And so otherwise you're sitting down trying to do the math and figure out is this appropriate or not yourself. But that's part of the reason why we've broken up all of our programs in phases. And most all of them are three phases. There's a few that we have that are four phases long, but most are three phases. And so about 90 days. Yeah. So following a maps program while doing this will take care of the nice natural progression over the course of three months. Totally. Now there's here's some ways that you know you're doing everything right. You're getting stronger in the gym. I can lift more weight or I could do more reps. I have great energy throughout the day. I don't have energy crashes. I don't feel down. I don't feel tired.  That's a great one, right? Not weight. Notice I didn't just say weight on the scale going down, but rather body fat percentage going down. There's different ways you could test your body fat. A dexter scan or a good old fashioned body fat caliper test will do this. You're gaining muscle. You can get that by taking a body fat test and weighing yourself and then doing a little math. And then lastly, do you feel better at the end of your workouts versus how you felt before your workout? Here's a telltale sign that your workout's inappropriate.  You feel like you died. You need to have more energy at the end than you did going into it. That typically means you trained with the appropriate volume and the appropriate... Guess it yourself up for the next workout. That's right. Yeah, I think it's important that this phase too is that you're now in a month three, you've been doing this, you've been following steps too. You're also learning to connect to all the stuff you're mentioning. It's like, yes, I know the goal might have been to lose 30 pounds or to get shredded for summer. Like that's all important. That's great. But if you want to maintain this for the rest of your life, part of that process too is learning how to connect to like who cares, maybe the scale kind of stayed the same in this month or maybe the body factors and didn't move that much. But man, like I'm so much more productive at work.  Like my attitude is better. I'm more like my strength is up. Like really learn to attach those and it's funny. Like you can't just be aware of it. It's almost like you have to say that to yourself and you're learning to reattach and because we're all guilty of this of being attached to these superficial goals of then ignoring everything else. Yeah, and ignoring that. And you know, a lot of people will hear this and go, oh yeah, yeah, yeah, yeah, I get it, I get it. But then like you got to kind of learn to say it to yourself to where you start to reprogram the way you approach fitness because we've been marketed to for so long that it's a look, you know what I'm saying? It's a look in the gym or it's a look that we're trying to obtain.  And you go, oh yeah, yeah, I get it. And okay, well, do you really though? Because subconsciously you still are driven by this look.  I'm like, oh yeah, but how's your energy? I'm like, you know, now that you say that, I feel really good. You're strong. How'd you sleep? Like, yeah, I didn't know. You went up 25 pounds on this lift. Yeah, you're right. You know what we're doing great. But had I not put it out, there would have been so focused on the fact the scale didn't move in the direction that they wanted. Look, we also have a free fat loss guide that you can get. It's totally free that can help you out. You can find it at mindpumpfree.com. You can also find all of us on Instagram. Justin is at Mind Pump. Justin, I'm at Mind Pump to Stefano and Adam is at Mind Pump Adam.