And that secret is actually lies within our own body. So one thing I love about your new book, Eat to Beat Your Diet, is that it challenges people to rethink the entire relationship between body fat and health. And the truth is, fat is not all that bad. So can you tell us more? That's a good starting off point. Right. Well, I think all of us have had the same personal experience. You get up in the morning, you take a shower, you step out under the corner of your eye, you look in the mirror and you see a lump or a bump that you didn't think should be there. And then you step on a scale and the number may or may not be the number that you are hoping for.  As adults, I think this common experience of vilifying fat has led our entire society, including the medical community, to really kind of be biased against the tissue that isn't just a birthright, meaning that we form body fat in our mom's womb, but in fact is an actual organ in our body and this appreciation of normal, healthy fat being very important for our physiological function. Our physiological health, our immune system, our ability to have a good metabolism is something that's now really becoming sharply coming into focus with some of the latest research on human metabolism. So is it okay to have a little bit of love handle? Is that what you're trying to convince me is okay when I look in the mirror? No, actually what I'm trying to say is that we have a new opportunity to rethink our assumptions about body fat and the fact is that fat is an organ in our body just like our pancreas and our spleen, our liver and our lungs and we need to respect that. We need to tame it and the reason is that fat has multiple functions. It happens to be one of these remarkable tissues like your blood vessels and nerves that do a lot of different things.  One of the obvious ones is it kind of keeps us warm but not like blubber. It actually keeps us warm because it has the ability to generate heat and that's something that is brown fat which is one color of fat that we need to know about but the other things that fat does it forms a cushion and if we didn't have fat as a cushion not just on the outside of our body but even packed inside the tube of our body if we slipped on a rug and fell our organs might split open and so we have this cushion effect. The other thing that's really important is that our fat cells from the time we're babies act as fuel tanks. The fuel coming from our food and our metabolism storing that energy from our food into our fuel tanks in the same way that you pulled your car over to the filling station when your fuel gauge runs low.  Hormones like leptin that acts as a volume switch to our appetite. Hormones like adiponectin a hormone that is a thousand times higher circulating your blood than almost any other organ or any other hormone that's out there. Why is it so important because this fat normal fat hormone participates with insulin to help us our metabolism become more efficient and drawing down and bringing it on board the energy into our body or hormones like resistant which if adiponectin is the gas pedal to allow us to absorb energy faster resistant is the break you know and so in our normal fat function our normal healthy fat which by the way you know if you think about it we vilify fat as destroying our body shape but in fact from the time that we were children where boys and girls are all looking the same way to form those beautiful contours of the human body that's our fat also doing that as well our cheeks how our body is shaped every aspect we have something to respect about fat having the right amount of fat is absolutely vital for beauty and health and having too much of it is very disruptive and so rather than think about fat as something you got to cut out burn out poison what we should be doing is really think about how do we tame our fat how do we manage it and that secret is actually lies within our own body so is there is there a right amount of fat that we should have or is it more important where our fat that we have is located I know you talk a lot about this in the book maybe that's a good place to go now yeah look it's kind of all of the above but let's maybe we should just break down fat into first two colors that it comes in right like we can be really simple about it you go to the hardware store you're going to paint your room and you only have two colors to choose from on the wall of paint well when it comes to fat you got brown fat and you've got white fat and and they're very different by the way which is really quite remarkable white fat is the lumpy bumpy fat it's the wiggly and jiggly as I kind of say it and it can either be near the surface of your skin we call that subcutaneous um uh cutaneous being skin underneath the skin that would be underneath your arm underneath your chin that could be the love handles the the the muffin top around your thighs around your butt that's the kind of fat that we see and oftentimes are you know displeased by so that's one kind of white fat the other kind of white fat you can't see it's not subcutaneous it's visceral and viscera means gut so gut fat is packed inside the tube of our bodies so we can't see it from the outside but if we had a scanner for example we could actually check it out and in fact there are things scans like desks of scans and other types of more sophisticated scans that can detect it but I wanted people to think about this visceral fat as the harmful fat because a little bit cushions your body and and it performs all those normal hormonal functions we talked about but a lot of it outgrows the space in your in your in the cavity of your belly and it turns into a baseball glove that chokes your organs and becomes hyper-inflammable and in fact fat can leak out of that um gut fat and and gets stored in your liver and start destroying and being toxic to your liver so that so uh white fat under the skin in your in your uh impacting your in your body in the tube of your body gut fat perfectly normal to have just the right amount and we'll come back to just the right amount in a second but then that's one color of fat um the other kind of kind of fat is the brown which is really interesting because brown fat is not wiggly jiggly lumpy bumpy brown fat is wafer thin it's paper thin and it's not near the skin surface uh subcutaneous it's close to the bone and where is it located it's not your muffin top it's actually pressed along your neck and it's also formed behind your rib cage under your arms like a bra strap a little bit behind your back a little bit in your belly scattered about and what that brown fat does uh and what makes it brown is that there's an organ there's an organ within our cells called the mitochondria and and Dr. Gardner you'll you'll relate to this because when we were in med school remember all that stuff we had to memorize every organ every cell every I mean it was a nightmare so I always thought about this tiny little brown organ the mitochondria I used to memorize so they call it the mighty chondria and it's mighty indeed because actually it's a fuel cell it's like a little nuclear fuel cell that can generate heat and so the purpose of brown fat which is really remarkable it's also found in animals that hibernate is to actually generate heat to consume fuel that's stored in fat and to generate heat when it's necessary and in response to things like cold temperature but also in response to certain kinds of foods which is really the cool part yeah and I've I've spent my last two books talking about foods that activate brown fat and so I was delighted to see that we're absolutely on the same page with that and yeah and I love about your book that there are you know tricks we can do with food and spices to actually activate brown fat and there's even a third type of fat that I write about that you know about which is beige fat and that is white fat that's transitioning to more of a brown fat more active fat well that that that's that that's at the paint store where the guy starts to mix the white and the brown and you get that intermediate tone shade let's get back to you know where where this fat is located and um in my original book one of my sayings was fat on your ass you're built to last fat in your gut you're out of luck and I actually still stand by that so you and you and I I think agree about this that this too much visceral fat is is really one of the worst prognostic signs that we can actually see in the mirror we didn't most of us don't even need a dexa scam to know that there's belly fat that shouldn't be there why why has that been associated with bad outcomes in our health yeah and and and not only is it associated with bad outcomes and I think it's very important to point out that this visceral fat this harmful fat actually is not just an issue with people who are obviously overweight or obese but even skinny people can have too much of this harmful dangerous visceral fat so let's be really clear visceral fat is normal a little bit it's normal but when it actually grows too much in in excess when it becomes goes from sort of the packing peanuts that you put in a federal express carton a skinny federal express carton when you're mailing champagne glasses and it turns into a baseball glove that you're trying to stuff into the carton and it chokes your organs then it actually becomes a very very dangerous thing now but the reason it becomes dangerous by the way goes back to something really simple and I like to explain it to you this way and it's connected to our metabolism the ideas of our metabolism everyone is used to driving a car and you don't think about the fuel that you need to run your car until you look at the fuel gauge and it's running low when it runs low automatically as a driver we pull over to the filling station pull out the nozzle put in a tank and fill it up when the when the tank is filled the nozzle clicks and then we get back on the car and drive off now when our body works the same way our metabolism pretty much fuels our body the engine of our body so we can go from place to place and thing to thing if we're a little more active we need a little more energy we're less less active more sedentary we need a little bit less energy but we need energy and our metabolism runs that process now we don't have a fuel gauge that's in front of our dash but we have one in our brain okay and our and our organs also sense the levels of fuel so when we're our fuel our body's fuel tank runs low what do we do we don't pull over to the filling station we pull over to the dinner table or to the refrigerator or to the or to the restaurant or to the pantry and we fill up so in the same way that a gas station gives fuel i.e. gasoline to your car which then powers the engine the fuel in our body okay is really coming from our food the quality of the gas of course matters and what you will load your car into i mean you could put some crappy low octane gas into your car from time to time your engine will run just fine but if you put crappy quality fuel in your car over the course of its life your engine is not going to last so long same as our body the quality of the fuel the quality of the food that we eat can make a huge amount of difference not on a meal single meal basis but over time that's where we need to take care of our body now back to the fat for a second when we load up our fuel and sit down to eat of course we're our body the moment we're eating food our pancreas one of the other endocrine organs secretes insulin insulin rises and insulin partners with adiponectin which is that fat hormone and says hey let's draw some of that fuel into the body so that so that the body can actually use it for for energy and anything more than you need to basically run the engine gets stored where does it get stored it gets stored in little tiny fat cells fat cells are like the fuel tank and they can actually blow up when when there's more fuel in it and unlike a filling station where the nozzle has a clicker and and so therefore more no more gas goes into your tank our body doesn't have that clicker so we can keep eating now imagine at the filling station if you didn't have that clicker the tank would fill more gas would come out the fuel would run out of the tank down the side of the car around the wheel pool around your feet and you'd be standing in a toxic dangerous flammable mess similarly when we overeat and overload on fuel now our fuel is called calories but i don't want people to focus on calories in and calories out and counting the calories i want people to think simply that the food that we eat is our fuel but when we actually overload our fuel tanks you got to make more fuel tanks more fat more filling more fat more filling and that's basically how overeating blows up our fat mass and at a certain point the fuel leaks out and that leakage actually is very toxic when fat leaks out lipo toxicity our liver is one of the most sensitive organs to fat poisoning which can happen when we overload and the other thing is that fat as fat expands remarkably and i'm a cancer researcher it actually acts like a tumor meaning that it can very rapidly outgrow its own blood supply our fat needs a circulation too but as it outstrips its blood supply because we're putting just way too much fuel in our body and the tanks are getting bigger and bigger what happens is the center of that fat mass doesn't have enough oxygen and so it becomes inflamed hypoxic and it becomes inflamed and that inflammation starts to seep out around the body now when that happens inside the tube of our body you got bigger mass you got inflammation you got seeping toxic fat just like that overage of leaking gas around your around your feet if you didn't have the clicker at the gas station in a similar way that overage of fuel that that over gigantic growth of fat cells visceral fat especially what it does is it wrecks the hormonal functions inside your body so leptin which is made by fat to help control the epicyte you know what when the fat is that confused and that inflamed i don't know are you hungry or not hungry a dip inectin which helps insulin draw an energy do we want a lot or a little i can't remember what about the resistance to slow things down i don't know we're confused and so this chaos mass chaos it's a riot that happens in that endocrine organ called fat in your body disrupts your uh disrupts really all of your functions and that's where something that is normal healthy and critical vital for your energy when we actually abuse it or when it is abused it needs to actually be put back into balance and that's really why i think the real reason to control body fat is not really about vanity it's about inner health that's where the priority is i want to come back to your you know cancer research because i want to come back to ved jeff but i want to stay on this point because you make a point that just losing five pounds makes measurable differences in this whole process can can you walk us through that because five pounds okay five pounds i i can i can do that that i don't yeah i need to lose 50 pounds but five pounds okay why is that so beneficial what can we see with that just much weight loss yeah i mean it's such an important point i i title a section in my book lose a little gain a lot because we don't normally think that way we think in order to get anything you gotta lose a lot right that's what everybody's obsession with weight losses has always been gravitated towards and i think that you know um what we've discovered in the medical research world is that incremental weight loss pays off in a really big way i'm going to talk about five pounds in a second but even losing a couple of pounds can has actually been shown to have a benefit i mean there've been studies of more than uh almost 5 000 individuals across 25 clinical trials that look at weight reduction now this is actually purposeful intentional weight reduction not the kind you not not the kind of weight you lose when you're in a desert island or you've got cancer this is purposely trying to lose weight and it turns out that if you lose for every two pounds of weight loss okay you can reduce one point of your systolic blood pressure that's actually the top number uh that represents how much force of your blood jetting out of jetting out of your heart now losing blood pressure even by one point makes a big difference because you think about how much how many people actually on blood pressure medications with this idea that high blood pressure is a silent killer that can lead to stroke that force that your heart pumps blood out affects every single organ in your body so for every point you lose you actually gain more protection of your noggin and all the other organs in your body as well and so if you really think about it this has been shown actually it pays off even in terms of heart failure which is also a consequence of of high blood pressure uh and other problems of your vascular system but we know that losing even two pounds all right can lower your risk of heart failure by almost three percent you lose four pounds you reduce the risk by five point six percent in terms of the risk of heart failure now nobody talks about that right nobody thinks about like even these small amounts have big payoffs in terms of your longevity which is you know living well nobody lives well with heart failure you live well when your pump is actually good until the very end now let's talk about five pounds because i think that five pounds is a reasonable goal for almost everyone to actually um look at now this is the study by the way that was done that i cite uh that was led by the american cancer society they looked at a hundred and eighty thousand people from the u.s australia and uh in asia right so this is a lots of different geographical areas lots of different lifestyle habits body sizes and they looked at women who were in their uh midlife so they were in their 50s this is the this is the time of life where a lot of women are struggling with their weight okay and they were trying to correlate uh how much weight that they purposefully tried to lose with the diagnosis of breast cancer and where's what they found that those women in this 180 000 who lost five pounds at least five pounds and kept it off they had an 18 decrease in the risk of developing breast cancer that's an important lowering without taking any medication without doing anything else that just lowering the rest now by the way what's the connection between uh uh body fat weight loss and cancer well remember we talked about this when fat is growing it becomes inflamed inflammation is a setup for tiny tumors sparking up and growing into deadly cancers and remember that basically uh having this inflammation uh and toxicity to your bodies leads to more free radicals in your body it actually disrupts your immune system and your immune system actually patrols your body normally to ward off and to get rid of tiny little cancers that might be forming so this is you know really all the human evidence that I think we need to see to know that there are big payoffs for losing very reasonable amounts of body fat and body weight yeah the other thing I I point out to my female patients and actually my male patients is the fat is clearly an endocrine organ as you mentioned but it's also it makes hormones like estrogen and many of my female patients with breast cancer who are post-menopausal are shocked when I show them their estrogen level their estradiol level and you know it's it's elevated and they go but that's impossible you know I am at a period in five years and I said it's from your fat and they said what and that gets back to your study you're absolutely right that study after study has shown that one of the big impacts of losing fat is you will reduce this hormone uh and son of a gun in my practice they are delighted when let's say three months go by and they're down 10 pounds and now their estradiol is is either dramatically reduced or even unmeasurable and they go what that you know the just from my fat I was doing that it's true and that's why we don't want to vilify fat we want to understand that it it performs this natural it's we need to balance it it's just part of another one of our parts of our body that we need to take care of and I think too often we just live our lives the way that we do without thinking about that part of our body as yet another part that we have to maintain just like when you're taking care of your car you need to have it regularly uh maintained and everything checked out body fat is no different so let's go back to kind of your your concept of let's let's use our body fat to lose body fat and I want to get back to brown fat and the tricks you and I both are very impressed with the power of food uh to control most of what's going to happen to us and uh talk about how the techniques we can use to make brown fat active and make brown fat burn more fat because I think this is really empowering to people yeah well I want to tell a tiny little story in a short time we have that gives people a better understanding that this brown fat thing is is something that is really part of our human anatomy but we didn't always think it was part of our anatomy in fact back I can tell you the discovery of the origins of brown fat like how we even figured it out date all the way back to the 17th century there was a naturalist named Conrad Gessner naturalists are people that study the natural world and back in the the day you know they would actually see animals and and do dissections like we used to do in med school to look at all the organs and draw pictures of them and try to figure out what they did and so Conrad Gessner looked at a hibernating mammal called the alpine marmot it looks like a like it looks like a woodchuck actually um and uh when he he recognized all the organs except for this one little brown mass soft mass between its shoulder blades and because he was seeing these in hibernating animals he just called them hibernomas the oma referring to a mass that's why we call tumors omas carcinoma but he didn't know what it was fast forward to the mid 19th century at UCLA a physiologist who really had the ability to look more deeply under the microscope of brown fat and of course people had then found brown fat in other hibernating animals like bats and and things like that and other animals like that it was identified that oh my gosh this brown fat is actually or this brown mass hibernoma actually made a fat the tissue is actually fat now what's really interesting is what makes brown fat brown and I you know I'm one of these guys like just like you Dr. Gundry I mean as researchers with research backgrounds we always ask why you know it's probably it probably was very annoying probably it was really annoying to our parents absolutely right but but but that's really what you know like people like us ask so why is brown fat brown it turns out that the mighty chondria the mitochondria those fuel cells actually have a lot of iron in them and iron as you know from a from a nail outside turns rusty which is brown and so you have lots of mitochondria lots of these fuel cells these little power plants packed into the brown fat because they generate heat which makes sense to a hibernating animal so for a long time it was thought that only animals had this and then when they checked out babies behind the shoulder between the shoulder blades they're like okay there's a little bit there but it's probably like the appendix of the tonsils which we now know have a real function but when we when you and I were you know in medical school they taught us ah never mind just lose them cut them out just get rid of them and now we know like oh my god they're part of the microbiome they house our immune system so most things that stick around are used for something mother nature is extremely resourceful and doesn't like to waste anything and so the brown fat and babies those kind of melt away becomes less prominent and but it wasn't really until much later when pet scans were developed that look at metabolism that discovery that brown fat was present in adults particularly adults getting a pet scan often for cancer uh or for diagnosis that it was around when they were getting scanned during the winter months in the northeast of of the country cold temperatures turn out just like hibernating animals to um trigger the brown fat so that so cold temperatures is one way that we can turn on brown fat and by turning on the brown fat under the scan the pet scan you see this thing light up like a christmas tree right and and this is actually how they figured out that cold temperature um actually activates brown fat and at the national insistence of health maybe even while you were there uh dr gundry they started to explore there's a whole division that actually studies human adipose tissue or human fat and it turns out that brown fat is actually quite prevalent in the body but because it's paper thin and it's usually not working too hard it's in reserve held in reserve um but it's behind our breastbone under our arms it's around the straps of our neck it's a little bit in our belly and cold temperature will activate them but we figured out there are chemical signals that can be triggered by cold or triggered by stress hormones like norepinephrine or triggered by foods that can actually turn them on and i you know i like to give this a this a little bit of this uh demo um i just happen to be here doing a lot of teaching about metabolism but when it's cold temperature or when you're eating a food like a great example where a lot of research has been done is chili peppers the kind of stuff you put on a pizza okay that'll light up your brown fat so what does it do um it triggers your brain the signal triggers a brain and your brain releases a hormone like noreadrenaline that activates receptors these cellular receptors these light switches electric switches on top of your brown fat that way for thin and when it activates that it triggers the mighty chondria the mitochondria to turn on its engine and what happens this is what it does let me show you it goes like this boom you get a torch light okay and this the fuel that it takes to create this kind of heat is drawing down fuel from another location that other location is stored fat in the harmful fat so this is how good fat brown fat can fight harmful fat which is that excess visceral fat or white fat all right so we now know that capsicum is one of these agents that does this most people probably aren't going to go around having chili peppers for breakfast lunch and dinner although some cultures absolutely do and most of those cultures interestingly enough are usually quite thin are there other tricks or anything in our pantry that we can use to do the same thing yeah well you know actually it's been studied like tree nuts like walnuts for example which contain lots of great dietary fiber and some healthy fats also can groom our gut microbiome good healthy gut is not just good for your immune system and lowering inflammation which can combat the effect of harmful fat but also helps us streamline our metabolism make everything work a little bit better and it turns out that eating just a handful of walnuts a couple of times a week has been shown to shrink your waist circumference now your waist circumference by the way it's another great way to really get an idea like your belt it's a great way to know how much visceral fat you have because when your pants feel a little loose and you've got to actually cinch your belt that one extra inch you're not losing guts you're not losing intestines or liver you're actually losing visceral fat so that's actually kind of what we call a surrogate a kind of a stand-in marker when your visceral fat starts to shrink and in eating tree nuts for example can do that prunes can also do that as well prunes have lots of polyphenols found in the plum as well as dietary fiber that can actually also have that effect a number of other pantry items and refrigerator items one of the things I do in my book by the way that I had a lot of fun doing is writing the section about food in my book the middle section part two I was writing it as an author imagining pushing a grocery cart through the supermarket and inviting the reader to be like when they were when we were all kids jumping into our mom's shopping cart with her pushing us around the produce section in the middle aisles and the seafood section and the beverage section and me literally as the author just whispering your ear here are the foods you should take that can actually activate your brown fat to help the fight the white fat make more beige fat and also shrink your waist circumference and help you lose weight and it's a great technique that you do so you know kudos for that let's get back to metabolism for a second and I love the myth busting that you do in the book that everybody is convinced that you know I'm fat because I have a slow metabolism or I'm now paramedic puzzle and everybody knows that my metabolism is slowing down is there is there truth to this myth or do you want to bust that one as well yeah this was this is perhaps the biggest mic drop that I actually put into this bookie to beat your diet and that is that it's a brand new understanding of human metabolism has emerged just in the last two years that has really led us at the scientific community and the medical community to realize that a lot of things that we used to think just ain't so and this is by the way why you have to follow the science all right so I want to describe a little bit of a I wouldn't describe a very important research study but a little bit of in a way that everyone can understand so there was a researcher at a Duke University named Herman Ponser who worked with almost 90 other colleagues across 20 countries and they set out to look at human metabolism across 6,000 people and they studied them all in exactly the same way so this was actually the most ambitious undertaking ever in human history to study in metabolism 6,000 people from across 20 countries in exactly the same way how do they study them they gave them a little drink of water okay but water we know is H2O the H being hydrogen the O being oxygen and what these researchers did was really really clever they just chemically tweak the hydrogen and chemically tweak the oxygen just a little bit so that when these people drank the water their metabolism would process those atoms and then you could measure what the metabolism was doing in their breath or in their blood or in their urine and they did it exactly the same way in 6,000 people and the most surprising thing is they studied people that were two days old and 90 plus years old so in this research study not only was it a huge study across different parts of the world but they also studied the entire human lifespan from just a couple of days out all the way into the 90s and when they actually looked at the results what the what kind of metabolism these people have at the first analysis of the data they found that everybody's metabolism was all over the map okay just like you would expect all right and what was really remarkable and this is I think the ingenious part of their study we now live in this big data world where we can actually take a huge amount of data and adjust it so what they did is for every individual they were to adjust based on their body size and their body mass they could subtract out the effect on metabolism of excess body fat so for every person in this 6,000 person study they could actually adjust and remove the effect on metabolism of excess body fat and when they did that 6,000 times the result of what what what the what the metabolism these people were was like pulling the cloak off the statue of David for the first time what they found was that all humans go through only four phases of metabolism over the course of our lives and this is so surprising that it has huge implications on how we think about that the changes in our body and and how much we and why we fight body fat and our weight over time so let me just quickly walk through the four phases phase one when we are born we all have the same metabolism but in the first year first 12 months of life from day zero to the first for the first year one years old our metabolism skyrockets like a rocket ship blasting off to about 50 percent higher than what our adult levels are going to be all right so it's really important for those of you who are you know thinking about like the first year of life how do you take care of a baby like there's a lot going on in that first year they're absorbing everything and utilizing everything that's phase one phase two is from one year old to 20 years old okay that metabolism actually goes down down down down down down from one to 20 to adult levels now why is that surprising because any of us who have had kids know that during teenage years your kids are eating two dinners they're bouncing off the wall they're sprouting up like a beanstalk and you go well the reason that is is because their metabolism is escalating skyrocketing right wrong it's not it's coming down they're getting bigger but their metabolism is is is going down towards the landing that's phase two phase three and this is where the real surprise is from age 20 to age 60 this research study showed that human metabolism from 20 to 30 to 40 to 50 to 60 is rock solid we are hardwired to have a rock solid metabolism that's how our operating system works that's how our metabolism is designed throughout the course of our adult lives that's phase three that is through um your college your first job your first baby that's through your menopause um that's all that time in the 40s and 50s wherever you're struggling with their weight saying well it's not my fault it's just because of my age it's myth busted it's you know it's intended your metabolism tend to be rock solid what that means by the way dr gundry is 60 can be the new 20 if you follow your inner metabolism now i'm going to come back to what happens to metabolism why we actually have so much problems in a second but from that's the third phase of force phases from 60 to 90 we do have a small marginal decrease in our metabolism about 17 percent by the time you're 90 your metabolism is about 17 percent of what should have been in 60 and in a 20 all right so what happens that's really amazing at these four phases which i published this graph in my book that i think just changes my mind you know as a doctor who thought i knew a lot about human metabolism i had to revise my thinking and what i tell people is that you know whatever textbook you and i studied in medical school about metabolism that's now being ripped up and a new textbook is being written based on this kind of research and the other things we're talking about and some of those textbooks aren't published yet so you know people who are listening this are hearing really the state of the art of thinking as we are actually seeing it appear as medical professionals now so what actually happens remember i told you this was an algorithm that allowed us to pull fat out of the system and what was found is when you add fat back into the system into the into the operating system what happens is that adding the fat bank and crushes your metabolism so it's it's not the slow metabolism causes you to grow fat and slow and gain weight it's the other way around gaining weight growing too much body fat through behavior in activity over our stress hormonal problems all kinds of other things actually crushes your metabolism it's inside out it's really upending our thoughts but the good news is that means that actually we have the power we have the agency to be able to address something that we used to think with our genetic destiny yeah i think that's i think that's really important and i know the study you're talking about i actually referenced in my last two books and it is it's it's really mind boggling particularly even from medical professionals who you're right we thought we knew how this worked and we were all wrong and it is it is the fat okay let's let's bring it home you again five pounds would make a big difference two pounds will make a big difference what are the action steps and you detail them in the book but can you give us a brief summary what are the action steps to get me to lose those five pounds and keep them off first of all let me kind of disclose something that is that will help you understand where i'm coming from um i'm a scientist i'm a doctor but i'm also somebody who really enjoys the art of eating i enjoy the taste of great food and you and i've had many conversations about the Mediterranean meals that's right um i've enjoyed alone and not yet had the opportunity to enjoy together which is coming one of these days soon one of these days but but here's the thing you know before i talk about like the action steps you know i want to first say that one of the things that makes us human is our ability to enjoy food our humanity is part of sitting down and breaking bread and the reason that over tens of thousands of years we've actually developed sophisticated cooking techniques that people sit down and enjoy and look forward to at family gatherings and at holidays is really part of who we are our own humanity i think that can't be under underscored and so i titled my new book eat to beat your diet because specifically because you know my publisher was like well why don't you write a diet book and what i decided to do is to write an anti-diet book it's a trick title and it's an anti-diet book because i want people to realize that for you to keep your weight off and for you to fight harmful body fat you've got to be able to do something that you can stick to for your entire life and not feel like you are being deprived you know this is why major extreme diets don't work elimination deprivation restriction you know the human nature of porous deprivation you tell somebody they can't do something my brain maybe i'll do a little bit maybe if you're not looking i'll go do something all right that doesn't work and so number one leaning into something that you can get behind and enjoy and aligning the pleasure of eating rediscovering the joy of food while aligning your interest with your metabolism and health and fighting harmful body fat is exactly what i aim for in eating to beat disease and the good news is that you can do it with some pretty easy steps you know and and i like to kind of boil them down first and just sort of like how do you go about eating we're gonna talk about what to eat but how do you go about eating over the course of your day all right look intermittent fasting is quite popular these days and it sounds like it's been invented just a couple of years ago but in fact i want to just clear up clear up everyone intermittent fasting is what we do like that's you know we intermittently eat and we intermittently don't eat when we're sleeping and here's the thing when we're eating we talked about this earlier when we're eating our insulin levels go up to get that energy in to store energy our body doesn't want to burn fuel all right so anything that could so we're not we're in an anti burn fuel burn sort of perspective we're actually storing energy and storing it into our fat as well and when we're not eating insulin levels go down like when we're sleeping and now our metabolism switches gears it's like switching a train track and now it's like okay let's go into fat burning energy burning mode and now you can burn you can draw on that energy that was stored might have been stored during a day when you ate might have been storing uh from yesterday or over the holidays you know and that that's the idea to think about it so when we're sleeping and not eating or fasting we're actually burning our fat so what that's one of the things that we should do is learn that our body's working for us our metabolism is working for us when we're not actually eating so here's a couple of little tricks that make it easier for your body to burn a little bit more uh let's first say that you're gonna eat sleep eight hours a day which i hope most people try to do eleven o'clock you go to bed seven o'clock in the morning it might be a little different but that's eight hours okay now that's the time your body's capable of burning fuel okay when insulin's down if you want to actually increase the time of burn to be able to help manage your weight you don't need to go on anything crazy just let's say you eat dinner at seven o'clock and you finish at eight you put your dishes away don't snack after that don't eat dessert don't nosh and pick in a pantry before you go to bed no bedtime snack when you put the dishes away stop eating let's say eat at seven put your dishes away at eight don't eat anything from eight to eleven when you go to bed you've just gained three extra hours of actually fuel burning which is fat burning uh time for your body get up in the morning all right don't do it so I tell people in everyone I'm a specialist man like don't do what our mommies told us to do which is get out of bed eat breakfast and get under that school bus to get to school all right this is what I do I get up in the morning I get ready take a shower I get dressed I might check my emails I might go for a walk I might check out the garden whatever it is and I don't eat right away I give myself an extra hour okay and it's very natural for me now and now I've gained an extra hour of time where I'm not eating where my body can burn fuel so think about it eight hours of sleep I just three hours before now it's 11 hours one extra hour in the morning I got half my day 12 hours to burn off fuel and very reasonably so 12 fasting 12 not fasting you know people go 16 and 8 right you know of course you fast longer you're going to burn more but even 12 hours works and and and that's been studied in clinical trials so don't sweat it like that like when you eat um as it matters how much you eat goes all the way back to that filling station and when you actually um not overload your tanks so you're growing extra fat and storing extra fuel look if you store a lot of extra fuel you got to pay for it it's going to take longer to burn off over time it's going to be more and more difficult for you actually to burn off everything that's accumulated so don't eat too much quit the clean plate club all right now you get to the interesting part which is what you choose to eat what to eat all right and this is where um there's a lot of logic to what we've heard already from everyone a lot of things in the produce section a grocery store everything from uh you know uh brassica you know your sulforaphane containing broccoli and bok choy and cauliflower your swiss chard all these things um that are actually really tasty if you look at Mediterranean cooking or Asian cooking absolutely delicious sulforaphanes um cause white fat to turn beige turns on brown fat to turn on that space heater flame burning function all right even redirect your stem cells from making more um white fat and make some make more brown fat so go to that go to the produce section and knock yourself out with so many of these great um foods i i put like 150 foods in there in my book but here's the other thing we're always told to shop the perimeter of the supermarket yeah please do that's where most of the good stuff is but in my book i introduce um uh this idea that you should do a treasure hunt in the Middle Isles don't be afraid go in there and look for the treasure it's in there and i try to tell you by writing out as if you were in my shopping cart what's the real gold you want to find for your metabolism and to ignore the fool's gold right go into that mine and look for the real gold um uh beans um uh can be useful for you lentils uh some olive oils really great olive oils um i know that this is an area that you're very passionate about as of i hydroxy tires all the you know there's so many other bioactives in there um dried mushrooms uh uh dried chili peppers uh as well uh apple cider vinegar or actually frankly any vinegar the acetic acid that makes vinegar vinegar actually turns out to prevent little fat cells from filling up as fast and as filled as when you're trying to fill up your gas tank um as as it might want to do otherwise and so lots of ways to actually control by the way including the seafood section and i talk about the beverages and let's not even let's just say we don't have to mention that having sodas with tons of added sugar or diet sodas with um uh non-nutritive artificial sweeteners that poison your gut microbiome let's just move that aside and say look we know that's not good for you but even like fruit juices and things like that they can contain a ton of sugar i read my book that look i love orange juice i grew up drinking orange juice right um but if you had a choice between eating one delicious orange juicy orange versus having a tall glass of orange juice here's where it goes both have bioactives that are fat fighting like hasperidin and aerogenin okay both have dietary fiber if you get juice with pulpinate all right but the thing is i could drink gulp down a tall glass of orange juice in 30 seconds and it would taste really good all right um but i would it would take me a little while to eat a whole orange you know i'll take my time maybe 10 minutes if i'm snacking on it however there's a lot of sugar in an orange but in a tall glass of orange juice it would take eight oranges to make a tall glass and i would never sit down and eat the sugar of eight oranges so when you talk about nutrient dense foods for fruit beverages fruit drinks it's always better to go for the whole fruit to get the taste of it rather than a guzzle down all the other uh the extra sugars it is nutrient dense but you just get a lot more sugar that way so what i talk about for beverages i do mention a few juices that are standouts but uh what i say is that there's a holy trinity of beverages when it comes to body fat metabolism brown fat they fall into the holy trinity is water tea and coffee those three have been shown in the lab in the clinic and in epidemiological studies to actually activate your metabolism helped you optimize your metabolism yeah and i would add a proviso please don't put milk into your coffee or tea absolutely and we know that you know cultures that uh don't add milk to their coffee or tea actually have much better health than cultures who do drink coffee or tea but put milk in them and unfortunately it binds the polyphenols yeah exactly you know um and just really to amplify that point a little bit because you and our scientists and we can comfortably talk about this is that you know dairy is fatty and fat forms little soap bubbles around pretty much anything it gets into because it rather stick to each other when you put dairy into tea or coffee it naturally dairy naturally forms tiny little invisible soap bubbles that wrap around the polyphenols and so when you drink them what's happening is that those polyphenols a lot of them are stuck within the soap bubble and a lot less is absorbed in your gut so you washed a lot of it out it doesn't actually destroy the polyphenols but it blocks it from your body from absorbing it on top of that other additives to coffee and tea that many cultures do that i really think from a health perspective you should cut down or cut out please don't add a ton of sugar to it please don't squirt artificial flavorings into it you know that you would get out of drive through and and you know and and also don't put non-nutritive sweeteners in it either so mother nature gave us you know the gift of these beverages these brews in in their pure form and it's wonderful to actually drink them that way yeah one of my other sayings is more bitter more better and you and i would both agree with that as well that's the way mother nature gave it to us and we should pay attention you're definitely gonna want to see this one make sure you never buy a non-stick cookware that says Teflon and you can still see him lining the store shelves so put him down


Stop that Stop that Yah, embraced, ruled too quick, can't stop for the talking I hear I'm trapped with a bush collocation Go to my job Got the sheets, we came for one, don't forget my peace We take the West, I take on the East I'ma put them in the caves, never let out the La-la-la-la-la-la... Yah, I hear I'm trapped in the bar


All right. Yes. All right. So Dan got one for us here in the answers. I'm not sure if this is a well-known thing or not. I didn't know about it. That's what makes it a question. But I discovered if you're viewing emails within a mailbox on the iPhone, you can press down with two fingers and slide up or down to select multiple males. This is on my iPhone XR, so I'm not sure if it is the same for all other phones. Maybe just post home phones, post home button phones.  Yeah. So so there's there's two parts to this quick tip, right? Because one is like you said, if you use two fingers and start dragging, it will just like jump you into edit mode and then start the multi-select process. I had no idea about jumping into edit mode that way. That's pretty cool. The but once you're in edit mode, either way, you know, you see all the little checkmarks down the side where you can tap individual messages to select, but to Dan's point, you can also just drag your finger down those checkmarks and select lots of them all at once. Obviously, if you want to select everything, there is a select all there as well. But if you just want to select multiples and I do this often, I have, you know, different folders that males sort of gets routed into. I have one for all my newsletters. And so I just kind of go through and it's like, do I want to read that one? Do I know? No, no, no, no. Oh, yeah, I want to read that one. OK, delete, you know, delete the others and then keep going with the selection. So, yeah, that's pretty good.


Will it matter in five seconds, five minutes or five years? You guys ever heard of that? No, I haven't. That's actually a cool way to look through that lens. I was supposed to compete this upcoming weekend. I pulled out of that one. Basically, I told the guy who runs the event. I was like, look, man, I can see my daughter on the weekends and there's no way. I'm going to be shooting guns and doing fitness in Arizona instead of like being here to see her.  Is that going to matter in five seconds, maybe five minutes? Probably not five years. I won't even remember that you bumped me as an example. That's the way people normally look at things in life, right? Will it matter?  But what if it's the flip side? What if it's like, will it matter in five years that you didn't go to your grandma's funeral or that you didn't show up to a wedding because you were too busy? That's what I've been looking at some things. Will it matter that I didn't compete in the tactical games five years from now? No, because I'm going to find another date to do it. Will it matter that I wasn't able to show up every single weekend I could this year? Yeah, it's going to matter to me. So that's something that's a really cool in. So I've never heard anybody say that before. Five seconds, five minutes, five years.


Not a problem. DT just means smoothness. The higher the value, the more choppy the effect will be. Speed is how long the particle takes to get from the camera to the object. The higher the opacity, the more the fade. The higher the fade opacity random, the more unpredictable the fade becomes. The higher fade size, the more the ends of the particles shrink as they fade. The higher fade side random, the more unpredictable the size of the ends of each particles are as they fade. If you want it to look like the particle was tossed from a direction, you can make it inherit velocity. And I believe this is dependent on the strokes of your mouse. The bigger particle life, the longer each particle will stay alive. The more random the life, the less likely each particle is to die at the same time. The higher the speed, the faster the particles will travel. The higher the speed random, the more likely the particles will travel at different speeds. The higher the spawn rate factor, the more particles get created. The more turbulence power you have, the less straight the lines become. And the more turbulence scale, the more the lines start to wave back and forth. Hope that helps and as always, hope you have a fantastic day and I'll see you around.


Do you often need to update a pull request before a merge so your changes won't break main? This is common in engineering teams that regularly merge into a busy branch. Well, I'm excited to share the pull request merge queues are now generally available. Before merge queues, you had to run continuous integration checks for each update. If another developer merged their changes, well, you had to start the process again and hope that you could finish your checks and merge your changes before anyone else. This created friction in your development process. But now the merge queue creates a temporary branch. This branch includes the source of the target branch, changes from pull requests ahead of you in the queue and your own pull request changes. Continuous integration runs once on this temporary branch and all required status checks must pass before your pull request can be merged. If the checks fail or there's a merge conflict, it's automatically removed from the queue. Plus, you can easily track your place in the queue and remove your pull request from the queue if needed. So are you ready to ship faster with less friction? Simplify your pull request process by using merge queues today.


All right, so today we are going from Aokino Just North Taranaki where we are now According to this 520 K's. I think it's a little bit further because we're gonna go north all the way up to a place called Kira Kira, so it's gonna be a big trip for us We will stop in Auckland on the way get some lunch and then uh, yeah get to the winterless far north as they call it All right, so we're in Auckland, Takapuna, Auckland. So half way we've been driving for what nearly four hours now What'd you say Rebecca? I said it's warm! It's warm 26 degrees and we're going here for lunch. 26.5 Street organics. Plastic beef burger, gluten-free, paleo option And oven baked kuma chips Last leg, I think it's what half hours I'd say three and a half hours So I know we're going all the way up there and We are here after 500 and for the 38 K's seven and a half hours of driving. We made it. We stay down there tonight So peaceful here so many birds, but at the same time, it's like so quiet and calm all right morning all so Had a pretty good sleep last night at 26 percent deep sleep, which is amazing based on my ordering data given Had a couple of wines and stayed up quite late and you know was under artificial light and everything like that So I'm feeling pretty good today just had a big breakfast and today we're gonna be looking around this property It's a 90-acre property Um here about 20 minutes north of Kierkegaard reason why we came up here is um Potentially look at this as a eco village sit up. Yeah, we heard about this opportunity In the sky that had had this kind of interest so um, yeah, we thought we'd come up and check it out All right, we're gonna check out some of these are some of the crops that grow up here. Look at this bananas Lots and lots of bananas So much that they've had to prop up the tree. That's pretty cool. Don't get bananas and new plumice and ternache We've got kale Spring onions over there tamarillers passion fruit. It's pretty cool setup, huh? Two K's from one of the property we're looking at. Sounds really nice and soft It's not like the black sand on the west coast. That's nice Apparently it's really good fishing here as well, so it's cool but unfortunately the day Kind of overclocked overclocked overcast But uh, it's nice spot otherwise So that's right. We're heading home heading back to Ternache after our top of the North Island Visit and there was a Interesting trip the place was yeah, it was good to see it in person because we're being looking at it Online and speaking to them a few times. So it's good to check it out and check out the beach and see the area Leaves us with a lot to think about so it's good But now yeah, we're Halfway home. I've actually been driving for four hours already. So just quickly did a switch row So now Rebecca's in the driving seat From from from Yeah, so yeah, that's the wrap of the trip and So we're back home from our 1400k we can get away and Rebecca's home over And I'm tired and I'm packing and I've got a lot of things to do So uh, so we got take out, but this is how we do take out So we head to the local Indian joint. We both like our carries, but instead of um Instead of getting the curries the hot curries put in a plastic container like they usually do We actually go down and take our own glass dishes and ask them to put it in there for us seems a little bit silly and they they asked why and What'd you say Rebecca? So yeah, that's the Alex Fergus approved version of take out and if you're wondering why we do that It's just because of the the plastics in the container If you read my article how toxins are making you fat or something like that I talk about how plastics especially when heated, you know Plastics like the BPA and stuff leech into the food give into the body cause all sorts of health issues So I'm not too worried about that the food is such a I actually know this this food the curries that you're really good So I'm not too worried about that So it is a bit of a treat when we're feeling a little bit over cooking It's the small things like that that we're that we try and keep an eye on yeah There's a fun little insight or tip into the healthy world of the weird and wacky world of Alex There's a really short update with the garden today as you can see the tomatoes Smiley sorry the potatoes are flying they're doing really well So that's good because we like our potatoes and then the other thing is the tomatoes As you can see there no one's come along really well. I've got a good one coming up there and Then I'm down the end there come up good. So I'm actually going to spend a bit of time staking them today as a kidneys I'm doing pretty well. This is the biggest one. So they'll be ready soon. I very fast the kidney of the beer So yeah, I'm just gonna go stay for the tomatoes and that'll be us. We got it So remember that wrist injury I had last week when I was icing at my wrist at the end of a hard day's work at the computer Well, I've done a bit of research on ergonomic mice Mouses mice, you know, um, and there's quite a few out there. It was really cool So I've pretty much documented all that research and I've published an article on how to find the healthiest mouth For daily use the main issue was this some really good designs But they're wireless and you know Bluetooth and all that and I didn't really want that especially when I'm at a computer For eight hours a day like just exposed to the radiation. So I'm getting the Good design one for you know, like wrist support and everything I'm support. That was also why it was tricky Plus, I wanted one with a couple of buttons so I can use shortcuts in there You know, I found one and it's this here. You have a lute. I think I'd say you call it. Unfortunately, that's bright blue so I'm putting Blue tech over it because it lights up the room at night time and then I yeah It's got a couple of buttons up there and then you see the You see the three buttons on the top. Well, it's actually on the side because it sits like that. So what that does is It means your hand It's like this Cool, huh? So hopefully that stops my wrist injuries. So today. I'm gonna do a danger on mess made simple complex All right, so it's out of his book that's made simple. This isn't meant to be a workout in itself It's sort of an add-on. It's all about time and attention and I've got 60 kilos on the bar and I do a clean eight more two presses eight back squats a front squats a deadlifts and then I'm gonna do a couple of clap push-ups at the end The idea is you don't stop until you finish that you just keep going you keep the weight on your back You keep the weight pressing So the first one is you probably saw the Pressing with my weak point And also grip Which is losing it at the end there with those front squats. I have lost my Wrist wraps usually come in handy on those on those front squats and Just keeping the wrist intact. Anyway, that's something you can try good way for getting a bit of time under tension especially after a strength there and I'm giving the heart rate up as well


The vital role of ICT regulator in creating an enabling environment for ICT growth and development is little known. But working behind the scenes, regulators ensure fair market practices, fair operating conditions for service providers, and most importantly, fair prices for consumers. The frameworks developed and implemented by each and every national regulator serve as the cornerstone of that country's ICT market development. Put the right policies in place and ICT markets will flourish. Get the policy mix wrong and you can slow down growth and discourage investment. In today's increasingly converged ICT environment, ITU believes all regulators from the smallest market to the largest and most powerful benefit from international dialogue, the chance to share experiences, and the opportunity to discuss and define best practice. That's why ITU's Global Symposium for Regulators has grown quickly to become the preeminent annual event for the global regulatory community. With the theme of capitalizing on the potential of the digital world, this year's event is kindly being hosted by the Kingdom of Bahrain under the honorary patronage of Prime Minister His Royal Highness Prince Khalifa Bin Salman Al-Khalifa. On days one and two, the Global Regulators Industry Dialogue brings the essential voice of industry into the discussion. On day three, we privileged the regulatory and policymaking community promoting free and frank exchange that culminates in a set of guidelines and best practice. I encourage everyone who has something to say in the shape of tomorrow's ICT ecosystem to join top policy makers from around the world from 3 to 5 June in Manama, Bahrain, for a stimulating and productive program of high level discussions and the warm welcome and hospitality that Bahrain is famous for. I look forward to seeing you there.


Intergalactic light, also known as intracluster light or ICL for short, is the light from stars that exist outside of galaxies, in the space between galaxies in a galaxy cluster. These stars are not gravitationally bound to any one particular galaxy in their cluster. They were first detected in the coma galaxy cluster in 1951 by Fritz Zwicky. He reported that one of his most interesting discoveries was observing luminous, faint intergalactic matter in the cluster. Here's a Hubble image. The artificially added blue color is where Hubble data found this intracluster light. The extremely faint glow traces a smooth distribution of light from stars scattered across the cluster. Astronomers are trying to find out how these stars came to be where they are. There are two competing theories. One is that the stars formed inside galaxies and were stripped away by galaxy cluster gas or by galaxy collisions. The competing theory is that these stars actually formed outside of any galaxy at all. Here's a second galaxy out of the tens studied for this project. If the first theory is correct, we would expect the percentage of light generated by intergalactic stars to grow over time as more and more of the stars are produced. But this Hubble survey shows that intergalactic light accounts for around 17% of a cluster's light, no matter how old the cluster is. This suggests that these stars formed at the same time as their galaxy clusters formed. These findings have significant implications for dark matter distribution analysis and the calculations for gravitational lensing so critical for studies of the early universe.


And for those of you who don't know, I was adopted from Russia 17 years ago by wonderful people that did not know what they were getting themselves into. They adopted four girls from a Russian orphanage. And ever since I've been in America, I've gone to church and I've heard the word and I know my parents have prayed for this for a very long time. I believe that there was God, I believe in his word, but I never really lived it. Lived in the grave for a very long and a few months back, Marina invited me to this church and the sermon just opened my eyes. For the first time I saw things very black and white. I just saw how you cannot serve two masters. You cannot say you love one thing but do another thing. Lord opened up my eyes and ever since then I have realized how important it is to put God first. And for the first time in my life I want to live for him. I wanna live, I'm just hungry for his word, I'm hungry for him. I've re-dedicated my life to God and I have never been the same. I wanna read his word and I wanna do things by him. I don't care about anything else. I'm so tired of doing things for myself. And you know, just after trial and failing and putting God aside and making stipulations for him of these things line up, then I can do things for God. And those things came and those things went and those things failed. And today I'm getting baptized because I want to show my commitment to God and I wanna live for him and no one else. And I know that he has plans for me and I just wanna dedicate myself to him completely. Maxana, do you believe in Jesus Christ as your personal Lord and savior? I do. Do you commit to follow him all the days of your life? Yes. Based on that decision, we're gonna baptize you in the name of the Father, in the name of the Son, and in the name of the Holy Spirit.


PARTY NO WAY I GET DOWN I'M TRYING TO FIGURE IT Hey there. I missed you. Hey there. It's been a while. Anyways, welcome back to the only place on YouTube where you can watch me procrastinate my CS problem sets by sitting in my room alone, talking to a camera. So, I thought about titling this video where I've been or college is hard, but I soon realized I had already made use of those ideas. You guys can probably guess where I'm at right now. I'm about a little over two months into my first semester of my junior year here at Yale.  So in this video, I wanted to take you guys along for a day in my life of my junior fall. But I also wanted to kind of talk about my concept of time and how it's changed drastically in the past couple years. But first, let's hit the gym. I just realized that mirror defeats any purpose of making this shot look natural, so just forget about that. Haven't done that a hundred times before. So I guess since this is one of the first vids back, I should probably give you guys a little bit of an update. As you guys saw in the move-in video, this is the new crib for this year. It's pretty nice. No complaints, honestly. Other than the fact that my bed I have not only not made, but it's completely broken. If you can see, I don't even know if I can stand on this. This corner of the bed is completely just gone. So that's not good. Gonna have to take care of that. I think I just broke it even more. So maybe you guys will get a room tour when I actually have a functional bed that I can actually sit on or sleep on without messing up my back. So as much as I don't want to think about it, I am nearly half, I'm over halfway done with my time here at Yale, my time in college. It's terrifying. It really is. You guys probably didn't know me before college, and that's probably a good thing because I kind of squid. But I've changed a lot. I really have. As a person, my thoughts, my beliefs, my perspectives, college has been a very transformative time for me just like it is for a lot of people. And specifically, I've really came to value my time differently. So time. If you think way back, there's been a big debate over time since the beginning of history. For the philosopher Plato, time was strictly physical. It was tied to the movement of the celestial bodies in our universe around the sun. It was specific, measurable, concrete. Aristotle, on the other hand, was the first Greek philosopher to propose the idea that time was subjective and it was inherently tied to the soul. Basically, there's no way for time and the being who perceived it to be separated at all. And me, well, I think they both have good points. I'm a great believer in the way that you spend and divide your time between different activities and different things throughout the day can have a great impact on the way you feel and your personal mood and your general motivation about life. So freshman year, classes were easy. I wasn't holding any leadership positions in my extracurriculars and generally I had a lot of free time. So what did I do with that free time? I spent it making an effort to get to know the people that I would be spending the next four years with. Sophomore year, my mindset changed completely. I was now struggling to get my work done, struggling to complete it, struggling to understand the concepts that I was facing in my classes and social life became a privilege. I would only allow myself to go out on a Friday or Saturday night if I had everything done and I was locked away and I would be ready to start class again that next Monday. Now, as I'm deep into my junior year, classes are even harder. In fact, I think this might be my hardest semester that I've had at Yale yet. Yet I'm now forced with the idea that I only have two years left at this place and I'm trying to make the lasting memories that I'm going to remember for the rest of my life. But I also, you know, don't want to trash my GPA. And because of that, YouTube, like this has taken a sacrifice as well because I feel like there is definitely important to strike a balance between filming your life and actually, you know, living your life. So I've came to the conclusion this year and I'm trying to stick to this. And that is not letting my work or my personal pursuits get in the way of the spontaneous moments that matter. Ten years from now, I'm not going to remember the CSP set that I spent a couple hours, couple extra hours, education, late in the night. But what I will remember is that great conversation I had in the backyard of my house. I believe every moment in life has an inherent value associated with it. And I'm not going to let the superficial pressure to be absolutely perfect in school get in the way of me making lasting memories. For example, last night I told myself I was going to start my readings for one of my intelligence and espionage class at like 9 p.m. And 8.45 rolls around and one of the graduated seniors, alumni from my fraternity walked in and I actually ended up talking to them till like 11, 11.30. I can't imagine missing that conversation. Not only did I get a chance to catch up, but I learned a lot of life lessons from somebody who's actually out there now. And to me that's way more valuable than knocking out a couple readings. YouTube kind of falls into the same vein. I don't know how much longer I'm going to have this platform. So I do want to make the most of it, but it's, once again, it's that struggle with time. Time, time, time. And with that, let's get to class. Two days a Monday, which means my first class of the day is not till 1 p.m., which is great because I got to go work out and do some work this morning. But my first class is Computer Science 323, which is a systems programming class and pretty much known as the black hole in the hardest CS class at Yale and the class that makes a bunch of people drop the major. So far it's going well. We're going to hope for the best. I'm thinking about making an entire video about it later to kind of make fun of it. So let me know if you guys are interested in that. Anyways, I'm headed over to Timothy Dwight College, which is my own residential college for lunch. Obviously, I don't live there anymore, but I still make an effort to swing by and grab. Grab a meal every once in a while, because I feel like it's important to make it over there and see everyone again bell towers ringing. But I'm excited for the day. The leaves have fallen, but still very pretty outside. New Haven in the fall is incredible. Alright, so just a focus. Just a little bit of an update. I got back from class a while ago, chilled a little bit, and then went over to Berkeley, which is another one of the residential colleges for dinner. I actually got dinner with one of my good friends, George, who's in the Magic Society.  Absolutely hilarious dude, but we haven't really seen each other in a while, so we thought we'd get lunch and catch up, or get dinner and catch up, which was obviously a great time. Now it's later in the night. I'm actually putting in a little bit of work right now, and some of that's pretty interesting because at the moment, I don't really have any computer science work to be thinking about. I have some readings to do, but I actually turned in my last, second to last big computer science assignment on Thursday, so I don't actually have one left for this semester and it hasn't been released yet. But what I do have is I actually have a programming interview for a job this summer, early Wednesday morning that I'm prepping for right now. So I'll give you guys a couple tips and show you guys actually how I'm prepping for that. What I use for a lot of my interview prep is this website called Elite Code. Which has a wide range of problems and a bunch of different difficulties for programming, and they're kind of your core problems that you're going to be asked in a lot of the programming interviews. And what I recently found out a bit about was this cool section called, like they made a specific section just for programming interviews itself. So it kind of compiled all the kind of most asked questions in programming interviews. So I've already had a couple this semester so far, but I thought I would kind of go through their programming interview section because it's broken down into easy, medium and hard. Most of the easy ones I've already done. So I'm actually just going through those right now, coding them up real quick to review. And then I'm going to start cracking on the mediums because those are probably the ones that I'm going to be more likely to get asked in programming interviews. And the hards are, I don't like to touch those. They're pretty ridiculous, but just some of the ones we've done so far, some of the classics, you know, and they actually have them divided into sections too. So like we have the array problems, the string problems, the linked list. I just finished the linked list ones and I'm working through the binary trees. And a lot of these are pretty simple as I have done them before and in my data structures classes, but I'm trying to get through these quick so tomorrow I can start actually working on the medium questions. I do like to do a lot of work in my bed, but unfortunately as I stated earlier, this thing is just completely collapsed. But this side is still somewhat functional. I actually did order a bed earlier today. Found a new cheap bed frame online that I Amazon primed and hopefully that'll be here in a couple of days. Maybe that'll be a fun video idea. But yeah, so I'm just going to chill here. Maybe I'll throw in a time lapse of me working and the night is slowly coming to an end. I'm hitting the sack for the night, but that was a day in my life of my junior year because I know I haven't done a full one yet. So thank you guys so much for watching. I hope you enjoyed it and I hope you guys enjoyed kind of catching up and learning what I've been up to this semester. I definitely do want to try filming more. This is literally probably the first little bit of free time, like first significant bit of free time I've had, so that's why I immediately went to pick up the camera this morning and I feel like it went pretty well. Obviously I try to film as much as I can, but a lot of times I'm just rushing from place to place and forget to kind of fill in some clips. I hope you guys enjoyed that. Overall, if you did, if you're excited about this video and another video for me, just drop a like helps me and supports the channel out a lot more than you think. If you're psyched for more future videos, like I am, hit that subscribe button if you haven't yet because like I think 60 to 70% of the people that actually watch my videos aren't even subscribed. Overall, I hope this wasn't just a normal video. I hope it kind of provoked some thought into how you value your own time, how you spend your own time, and how you want to make the time that you have matter. So I'll leave you with those questions and those thoughts and I guess I'll see you in the next video. Peace.


It's another unboxing! Oh my gosh, I love doing this video so much. It's like I've got a record of my perfume obsession. Let's see. Okay, boxes aren't very exciting, I have to say, but let's see what we have inside. It's not a very exciting box. I've definitely been more excited. Oh, I got a sample of spice balm. I've read so many good things about this. Cannot wait to try this. I'll do another video about this one, but a nice one. Oh, I'll put it down there. It's a bit smaller than I expected. Okay, yeah. How much did I get? This is, so this is the 50 ml. It's quite a small bottle. Let's try it out. Okay, so the story with a flower balm is that I started off by trying this sample that came in a Vogue magazine, and so I tried the flower balm and the flower balm too. I liked both of them, but the flower balm, the original one, it stayed on my skin a lot longer, so I decided to try it again by going into a shop and get it spressed on my skin again, and it was amazing. It lasted on me like about 12 hours, and I like it when a perfume lasts that long because I don't necessarily have the time to reapply, no do I remember, because I'm quite busy with five kids and everything, so I do like perfumes that would just stay on me, and I found that the fragrance changed with time, and I think it's quite interesting when a fragrance does that, but what then eventually, so I hadn't bought it, but then what eventually pushed me over the edge was I was watching a video by notes from Josephine, and she was talking about Flower Balm, how it's a perfume fixer, and I was just like, that's it, so I paused, I went and I ordered it, and so here we are. All right, so the top notes are supposed to be tea. It doesn't actually specify whether it's green tea or white tea or black tea or anything like that. There's Bergamund, Osmanthus, although top notes, I'm beginning to realize that they don't matter as much. I think it's the middle note and the base notes that are more important, but here we have Orchid, Jasmine, Rose, and Friesia for the base notes, middle notes, and for the base notes, it's got patchouli and musk. Quite surprised about the musk, I have to say, because when I did try it on those separate occasions, I didn't necessarily get the musk, but let's spray some onto my hand and I'll share some more. Yeah, so I'm so excited to finally have this, because getting it was such a hustle, there were some mistakes with the courier, and it got delivered to the wrong place, and then it got right to me, and yeah, so I got really anxious about it, so I'm so happy to finally actually have it, although it is smaller than I expected. I thought I was ordering the 100 meals if I have to be perfectly honest, but here we go. So the thing about this is, even though it says flower bomb, I've smelled more fragrances that are more flowery. Let's go.  So it doesn't have like the immediate fruity florilliness that I get, say, from like the Britney Spears private show or other perfumes that I have tried so far in my young life as a perfume addict.  It's got like, yes, it does have a touch of sweetness, but it also has this uplifting freshness to it. And I remember the first time that I wore it, I kept thinking of butterflies floating, you know, flying amongst like the summer bedding plants in my garden. And that was just the instant imagery that I got when I smelled it. I wasn't smelling like the heavy, heady flowers of midsummer when everything has just got a little bit of, you know, a decadence ripeness to it and almost like an overripeness. I'm not getting it with this, but this one has got, it's almost energizing, which I don't expect from a floral fragrance, because even though he doesn't have any orange notes, I mean the big amount, I guess, but it's not like neroli, which is more uplifting, but it's really beautiful. The mask is very, very faint in this perfume. I don't feel like it's got a very strong musk note on me. Maybe that's my skin that just doesn't bring out the muskiness. But yeah, it is beautiful. And then he's got some touches of rose as well, which is really beautiful. But I find that the rose tends to come through maybe after about an hour or two of wearing it. And then it's just like this really beautiful waftiness of it. It's got a patchouli-ness, you know, the sweet birthiness of patchouli, which is all right. So yeah, I actually just realized I could keep on talking about this fragrance, but I do like it. So one of the things that I'm excited to try out are its fixer properties. So as I said, not from just being said that this is a good fixer perfume, which means that if you try on a perfume that you don't like, you add flower balm to it. Apparently it just makes it the balm, not to show my age. I don't think that the bottle design is anything to write home about. It doesn't feel very comfortable to hold. It's not like, say, the gris carbatine bottle, which I quite like holding. But yeah, beautiful. I also liked the flower balm Jew. And I do plan on getting the flower balm Jew as well at some point in the future because I found that the flower balm Jew has got, I think that one is more florally. It's almost like they amped up the floral notes in that one. Whereas this one, it's got a bit of licorice. That's it. That's the other way that I was trying to remember. Like if you're familiar with licorice, it also has some licorice in it. And yeah, for a flower balm, it's not actually quite as flowery as you would expect, but it's still a very beautiful uplifting fragrance. And it's not overly, overly sweet and it's not cloying even though it's got the musk in it. And it's just something that I love. So I'm looking forward to doing a bit more playing around with Victor and Rolf Flower Balm. Thank you so much for watching. I'll see you next time when I am sharing another obsessive perfume rant.