In this episode of Mind Pump, we wanted to get positive. We wanted to inspire and motivate all of you right now who are stuck at home, not able to go to the gym because of what's going on. You know, we know our role in the fitness space is to help people get fit and healthy and take care of themselves. And we've never been negative people. We know it's much more effective to be positive. So in this episode, we tell you what you can do. You've already been hearing in the news what you can't do and what you shouldn't do. So you've already got that down. But here's what you can do at home to improve your health and wellness. So we covered three of the most important things we talk about at home workouts. So just because you can't go to the gym doesn't mean you can't take care of your fitness. In fact, a lot of you will actually become more fit because you can do things at home that you might have been neglecting because you've been going to the gym. We also talk about how to feed your body. We talk about the value of feeding your physical body properly. That means having the right amount of proteins, fats and carbs and the right foods. But also how to feed your emotional body. Believe it or not, there is a role in comfort eating, especially right now. And we talk about how to manage that. And then finally, the most important thing, managing stress. We talk about real, effective, proven ways to help you manage your stress and how to implement them in your life. In that, we mentioned one of our partners called Brain FM. They have a meditation app that actually guides you through meditation. Just go to brain.fm forward slash mind pump. You'll get 20% off. This episode is brought to you by Paleo Valley. Paleo Valley makes incredible beef sticks. So these are amazing snacks, great macros. The beef sticks are 100% grass fed and grass finished. There's a lot of products out there that are grass fed. But what they don't tell you is that they feed them corn and wheat and grain at the end. So what you're getting really isn't a grass fed product. These are grass fed and finished all the way through. All these beef sticks are sourced from small domestic farms in the United States. They use real organic spices to flavor the sticks versus conventional spices which are sprayed with pesticides or natural flavors which are often made with GMO corn. The sticks are fermented which is naturally occurring probiotics. So these are actually good for your gut health and of course the most important thing. They taste amazing. Here's the thing you should know about grass fed and finished beef. It's higher in omega 3 fatty acids. Tends to be higher in vitamins and minerals. Glutathione, CLA. This is a fatty acid that some athletes actually take to help them burn body fat. And of course the protein is very bio available. It's keto friendly. And look it's a great snack if you're trapped at home and you want to grab a bag of chips. Why not grab a grass fed beef stick from Paleo Valley? And of course because you're listening to Mind Pump we have a hookup for you. So here's what you do. Go to paleo valley dot com that's P-A-L-E-O valley dot com forward slash mind pump. Use the code Mind Pump 15. That's the number 15.  Also we were not planning on doing this until later this year. We had it slated for later this year but due to the current circumstances a lot of you want to be working out at home. So we took our maps anywhere program.  All you need is your body and some bands. That's it. You need nothing else. This program does it all. We're going to cut it in half cut the price in half 50% off. Again, we weren't even planning on doing this. We have another program on sale for the whole month. But a lot of you are stuck at home or just you don't want to go to the gym because that's smart right now. Maps anywhere amazing fitness. It's 50% off. You get everything you need. Workout demos, exercise blueprints. Of course it's all virtual. So there's nobody training you in person and touching you with all their germs and all that stuff. You just log in online, follow the program. It's half off. Here's what you do to get the 50% off. Go to mapswhite.com. That's M-A-P-S-W-H-I-T-E.com. And use the code white50. That's W-H-I-T-E-5-0. No space for the discount. Killed it. Yeah, I hear nothing. Well, let me see. Sal, you have it in the right holes? Have you heard? Yeah, that was my mistake. Last time. Let me switch them around. I get excited. I put it in the wrong hole. Hi, my name is Sal. I'm new to podcasting. How's that, Sal? Oh, there it is. Ready, then. Let's go. Yeah. Wow. You know what? Wow. Like TRX.  KJs. I'm in a good mood. Yeah, you know, dude, I was thinking about this a lot yesterday and this morning and I was thinking, you know, because we have a podcast, right? That reaches a lot of people. I'm like, what is our, what can we do during this situation? How can we help people? Yeah. And I thought, you know, right now what you hear a lot of is, you know, fear and what you need to prepare. Bunch of negative Nancy's. Yeah. Like scared and, you know, and I get that. That's important. It's all important stuff. You know, I totally understand that. It's real stuff going on. But I thought, okay, we're a fitness and health company. And what is our role? What is our role in the fitness space? And I thought to myself, way back when we first started Mind Pump, when we first started Mind Pump in the first place, like our, our purpose for starting Mind Pump in the first place was to effectively communicate fitness and health to the masses. And the way to do that effectively, the way to really do that is to be hopeful, positive, to not get to, to prevent people from hating their bodies, to help people to love their bodies. And we learned this through training clients for two decades. You know, when, when, when you first become a trainer, one of the things you do, and this is just no fault of your own, this is just what you think is effective, is you scare people. You tell people, if you don't lose this weight, you're going to, you know, not going to be healthy. You're going to have a heart attack.  And you start to learn if you really want to help people and pay attention. And if you're humble enough to question your true effectiveness, you start to realize that that's not effective. That's, that's how the fitness space is being communicating forever. It's been scaring people, making people feel ugly, making people feel insecure.  You're not doing enough. And what you end up learning through years and years of training clients, that doesn't work long-term. You can only hate yourself so much. You can only be motivated by fear so much. And so then you start to change your message a little bit, and it becomes a message of self-love rather than self-hate, taking care of yourself rather than hating yourself. And so as I was thinking about that, I thought, you know what? Our job is the job we've always had, guys. This is the thing we've always learned as trainers, is to be proactive and positive to get people to feel good through real, honest information, not fluff, you know? We're not, we're not into the fake hype and motivation.  Real, to be real, but to also be, you know, truly, truly effective. Well, do you feel like there's a lot of fear mongering going around right now, like with this, the coronavirus? Dude, I'll tell you what, bro. Absolutely. I think so. And I'm not, I'm not. Dismissing it. Yeah, I'm not dismissing it. I get that it plays a role. And humans have a, we have what's called a negativity bias that we evolved with, where if you hear good news or you hear bad news, you're more likely to pay attention to bad news. You're going to remember it longer, and it's going to impact you much more. And this makes sense when we evolved as hunter-gatherers in a small community. So you're traveling with a band of 15 people, 30 people max, and you hear from one of the warriors, you know, hey, there's a, there's another clan coming this way.   That makes sense. But it can also be, you know, it can also cause problems. And our news cycle is, it's run by consumers.  And so if they post an article that's, you know, scary and negative, like I just saw an article today in New York times, you know, if you Google coronavirus, you know, how bad can this really get? How many people are going to die? Like, and those are all speculations. And again, I don't think it's not important information, but you could tell that's what people are clicking on. Well, I've been saying this since the beginning of all of this that I'm more worried or concerned about the economical repercussions that we're going to pay for from freaking out than the actual virus itself. And I think that's the part that is alarming to me, is that what ends up happening, what do we see in grocery stores right now? It's like insane.  Everybody immediately goes to scarcity. Yeah. Everyone is freaking out. And then what the next thing that happens to is people stop spending money because they don't know what's going to happen. And then everyone gets afraid. That type of stuff affects our economy. And when you look at where the Fed was at, we've continued to, we've been in a bull market for like the last four or five years plus right now. And with unprecedented numbers, the economy's been crushing. The stock market's been crushing. And we kept that going by continuing to reduce the rates as far as, that's normally what we use to jumpstart the economy. So when things start to take a dip, normally what ends up happening is to encourage people to go borrow money, the Fed reduces those rates and they keep going lower to keep. But my concern is that we are at all-time lows with interest rates, encouraging people to borrow money. And then we have something like this and then everybody freaks out and gets scared and then hordes and holds on to it. It's important to be cautious. It's important to be objectively cautious. But it's also equally important to not let that cause more problems for you, even internally, staying at home and freaking out all day long. It's easy for me to say that, right? It's harder to actually do. But I was thinking about all this and then I started to remember the last time that the country really got this afraid. The last time this country was really shook. Now, I'm old enough to clearly remember September 11th. That was a very scary time. We got attacked by terrorists. And we didn't really know what was going to happen. Are they going to bring a dirty nuclear bomb? I remember all these fears. Are they going to sneak in a bomb or a nuke? Are they going to...? What other cities are next? I was living at Chicago at the time and it's like you're thinking about every building that you're walking into now.   Yes. And then I remembered this quote from Fred Rogers, Mr. Rogers. And this guy is just brilliant. Great documentary. If you don't know much about this guy, he had a children's show on public television and he was just so effective at communicating to kids. But he, this is his quote, he said, when I was a boy and I would see scary things in the news, my mother would say to me, look for the helpers. You will always find people who are helping. And then I remembered September 11th and how after people got scared, but people also banded and worked together like we had never seen before. I felt a sense of unity in my neighborhood in California, across the country with Americans, with other people that I had never felt before. Then I remembered a conversation I had with Bishop Barron. And if you haven't listened to our interview with him, it's a really good one. He's a Catholic Bishop. And when we did the podcast, especially me, I was, I used to be atheist and I was kind of questioning things. I thought, what a great person to ask lots of hard questions. And I asked him one of the most difficult questions, I think, and he actually admitted this is one of the more difficult questions he gets asked about, is there a God? And I said to him, if God really existed, why would he allow so much evil? And he said, first off, a lot of evil is done by men, but it also opens up the opportunity for good and for grace. It's like when I talk about Superman, how he's not courageous because he went into a burning building. It's not going to hurt him. The person who had the actual fear and could potentially die who went in, that's the courageous person. And so life has always had shitty stuff happen, always.  And it's always going to happen. This is how life is. It's just inevitable. Don't fight it. Of course, we can prepare to prevent things. We can learn from our mistakes. But since the beginning of time until now, we haven't been able to solve every single hardship. Stuff is going to happen. And so when that stuff happens, it's an incredible opportunity for us to do good and for us to rise above. And it's funny. Italy right now, right? They're at the center of the- I was just going to ask you that because right now, they're obviously ahead of us. What are we seeing? There's so much stuff coming out, first of all. I'm in a thread with a couple of my buddies.  And so therefore, you're putting out all this, oh my god, this is so bad. And this is all Trump's fault. Or the opposite side, you're trying to protect him and say, oh no, this would have happened had he not done this. And then we're seeing a lot of things that have happened over in Italy. And so rumors are that we are 10 to 14 days behind what's going on in Italy. And now they have pretty much shut almost everything down over there, right? So the measures that we're taking here now will probably drastically reduce a amount of infections and all that stuff. But I don't want to necessarily talk about how hard it's going to be and all that kind of stuff. What I want to point out is the human spirit during this process. Now, if you look at Italy, Italy is of the entire free world, right? They've actually suffered the most. They've had the most infections and deaths compared to any other free country, entire country on quarantine. I have family in Italy. I have my dad's family's all there, part of my mom's family's there. I have family in Northern Italy where this outbreak started. And then, so we talk to them. I see news articles and here's what's happening. If you, all around these towns, and this is what I love about the human spirit, we can only be scared and we can only be pushed so far until good starts to come out. In Italy, you go around shops, restaurants, buildings, and you see these drawings and paintings of sun shines and rainbows that children made. Children are making these pictures and paintings and pasting them everywhere and it's saying tutta bene. Everything will be all right. You're seeing these all over the country of Italy. You know what else you're saying over there? And this, it makes me almost emotional to talk about. And you can go on YouTube right now and Google and find this. And this isn't making the top of the news because it's good news, like I said before, but this is happening all over the country of Italy. A lot of the way the towns are designed in Italy is their buildings and you live on a floor and they all have balconies. Okay, it's like the stereotypical, you know, town of Italy that you see where people on their balconies on set. And everybody has to stay inside. They can't leave their houses unless they have a good reason. So now Italians have been quarantined in the North for a little while and the rest of Italy for a little less. But enough time now where people are like, fuck, man, I can't see my friends' families. I can FaceTime people. That's it. Do you know what they're doing? They're singing on their balconies together. Go on YouTube. You can find these videos. People are singing songs together in neighborhoods on their balconies, popular Italian songs, songs that kids learned, you know, growing up, songs that are popular on the radio. People are out there and they're doing this and it's incredible. It's incredible and very, very touching. And again, it reminded me of September 11th and how people, especially New York City, came together and worked together.   And so, you know, that really motivated me to want to do this episode about things you can do for yourself that help you stay fit, healthy, and well, especially well, because I think the mental toll that this is taking on people right now is can be pretty bad. Well, I love the attitude of already what I see in some of our own community. Saw a post this morning from one of our trainers. Now, some gyms are shutting down in classes and so a lot of trainers are wondering, oh, what do I do? And, you know, we saw a post already this morning of a trainer who already owned the Prime and Prime Pro and just hadn't taken the time to really dive in it and go through all of it. So, wow, I'm quarantined to home now because my gym is closed down so I'm gonna bury myself and learn everything you guys teach in Prime and Prime Pro. We got a great thank you message about that and just gonna up their game as a trainer. So, learning to take something like this and look for the silver lining in it and find ways to better yourself. So, I'm excited to see that some of people in our community are already starting to do that. Oh, yeah, I'm definitely starting to see that. I was out of this park yesterday and I mean, it's already happening where all the schools are getting shut down and people are kind of trying to work from home and so we just find ourselves all at the same time at this field and I'm talking to all these neighbors I would have normally just kept to myself and driven past and never interacted with and just having that positive spirit that we're sharing between each other and it's one of those things where it helps you to slow down and appreciate life again for a minute and that's something we're trying to focus more on that end of it versus you know that this is a storm right now. This is a storm just like any other storm. It's a hurricane's come through and they decimate and there's real repercussions that are going to be there but there's also that other side where it's like you're one piece in the whole spectrum and to be able to connect to other people that are in the same, and it passes. And the storm passes, right. It's also understanding the things that we're doing right now are precautions so it doesn't spread and get crazy. Exactly. So the part of what's happening that is unfortunate is the fear of all this is escalating the real actual fear of it and it's like because we've never seen this, right. We've never seen, oh my god, you can't fly anywhere now. Oh, this is MBA. Well, that's because you're talking about places. That's why I understood what happened with Arnold when it made sense to me. You're talking about an area that's going to have a quarter million people under and it's just smart. It's just smart to take care of our people and to not allow it to spread exponentially. We're going to cancel things like this. It's not because we have to. We're going to die and everyone's freaking out. It's like, it's just a smart maneuver. What was that you were telling me, Sal, about like St. Louis and other cities with the Spanish flu and how they... Oh, yeah, yeah. There's a good example of how, because social isolation is one of the most effective ways to prevent the curve of infection from spiking so high. And there were two cities during the Spanish flu that they used this comparison. One was St. Louis. I can't remember the other one. One of them canceled these public events was ridiculed for doing so, because people were like, oh, you're hurting businesses and why don't we keep doing what we're doing? One of the other cities, couldn't remember if it was St. Louis or the other one, said screw it, we're going to continue with our big... I don't remember what it was, what holiday it was, but parade. So there's a huge parade. You compare the two cities in terms of infections and deaths and the one that had the parade was like 10 times higher. So social isolation is the most effective. We're seeing this in China. We're seeing this all over. It actually works. So it does work, but the other repercussions of this is this. You're at home. You're not going anywhere. Your tendency is to continue to consume negative scary news. And look, one of the number one places that people are going to stop going to, and that might get ordered to shut down, which probably will get ordered to shut down for time, are gyms. Gyms are public gatherings. People are sweating. You know, there's lots of germs, all that stuff. It's a big public gathering. They're going to be shut down, but that doesn't mean that you can stop or should stop taking care of yourself. Like what do I do? Do I sit at home, get scared all day long, read the news, watching TV, not take care of myself? Like, you know, that also isn't good for you. It's not healthy for you. And then you may be one of those people that's just really motivated.  I can't work out at the gym. So let's talk about at home. Let's start out with the at home workout tips, because working at at home actually gives you an opportunity to change your workout for a short period of time, which actually is not a poor substitute. You know, it's funny, we have a program called Maps Anywhere, which is an at home or wherever you want workout program doesn't require equipment, just your body and bands. And some people think, oh, that's a substitution. If I can't make it to the gym, then that's a poor substitution. It's actually not. It's a great different way to work out. We've talked on the show so many times about novelty and how changing things up gets your body to respond. Well, here's your opportunity. If you're married to the gym and the same workout, now you're not going because you can't. Now you're at home. What a great opportunity to focus on things you haven't focused on before. Well, this is also, so I've been getting lots of messages from trainers right now too that are starting to also freak out because this is their main source of income is the training clients one-on-one in person. And many clients, even if the gyms aren't canceled, yet clients are canceled just in fear of being around that. And I've told a lot of them, this is a great opportunity for you to try and coach virtually. And I've told a couple of trainers, I'm like, listen, use the Maps Anywhere program, use Maps Prime or Prime Pro, which are all things that can be done in a living room, and encourage clients to still keep their sessions one-on-one with you. It's beautiful nowadays with iPhones and Zoom. FaceTime. Yes, FaceTime your appointments and work them through one-on-one virtually. Totally. And even if you have to, this is a- People will appreciate it. 100%. Even if you have to pivot that to a discounted rate to do that, you know, here's a great way to be able to accommodate these people that still want to train, still want to stay fit, but then are not able to go inside the gym anymore. Great time to pivot to something like this, take them through a Maps Anywhere, take them through a Prime or Prime Prime. I mean, this is another thing. Any time we do these live events, I get opportunities to talk to a lot of private trainers. I give this as something that I tell everybody that is a coach that there's this huge opportunity right now for people to teach mobility work. And the reason for that is there's an explosion of these F-45s, orange theories, these high-impact, high-intensity type circuit-based classes that don't address mobility and corrective exercise very well. And instead of trying to compete with those brands, I've been telling trainers there's a huge opportunity to complement these brands. And maybe this is the jumpstart that you needed to take that advice into action, but I would 100% take the joint stuff that we have in Maps Prime Pro. I would take those movements, I would pick five to seven of them, and I would teach my clients virtually these things to do. Oh, I remember years ago, I used to grand open gyms for 24-hour fitness. There were two clubs that I grand opened, and one of them, we opened up the cardio area, the pool first, and the rest of the gym, the free weights and machines and all that stuff, we hadn't opened yet. So it was just cardio and swimming pool. And I had trainers who were ready to start, and everybody was freaking out. What do I do? I got no equipment. I said, body weight and band work. Let's have fun, let's get creative, you could do great workouts. You want to know what's funny? We had some of our best months in sales during those times. Because people loved it. They loved the variety. They loved the different exercises. People also got great results. So if you're listening right now, and you can't go to the gym, you can still do some amazing workouts at home. And they may actually be more important today than they were before, because of the stress and anxiety around what's going on right now. It helps you maintain mental sanity. When they do studies on... It's therapy, man. Oh, it is. And when they do studies on prisoners, prisoners who are active, far, far better mental health because of the activity. And they're locked in a cage and their freedom has been taken from them. What do you have power, what do you have control over right now? Being able to maintain your own health by still applying healthy practices. And this is something that people should really then now use this as an opportunity to really focus in on your health, assess yourself. So here's some takeaways for at-home workouts. Frequency is king with body weight and banned workouts. So when you're lifting with heavy weight, lots of tension, and you're doing your heavy exercises, you're going to want to take time off in between, let the muscles recover, whatever. When you're working out at home, the tension isn't as high. You can actually work out every single day.  I work out like this oftentimes when I'm on vacation. When I don't have access to a gym, I'll do a 30 to 40 minute full body, body weight, or banned type workout. And when I come back, actually a better performance in the gym. So that's tip number one. Body weight exercises, do them every single day. Give yourself a 30 to 45 minute workout and just do it every single day. If you're really advanced and you're bored as hell, you can do two of those a day. No joke. You can do 30 minutes in the morning, 30 minutes at night, and watch what happens to your body's progress. This is also a great opportunity to incorporate high intensity interval training type circuits. Now, these circuits, of course, if you rely on them and that's all you ever do forever, we talk about that on the show just like doing anything forever, probably not good. But if you're at home for a month or two months or three months, what a great way to build up your stamina, your endurance, and your performance by doing these circuit-based body weight type workouts throughout the week. Yeah, and imagine too, if you're somebody like us that are indoors all day long and like your job requires you to be sitting quite frequently, like this is a great opportunity, depending on the weather or whatnot, you can be outside, you can be getting the sun, like I take my kettle bells out there, I'll do a nice circuit with the kettle bells, and it's a completely different type of a stimulus that your body is just going to thrive in. So it's just like, you got to find that opportunity and really like go in that direction. What can I do to benefit myself right now? My favorite body weight exercises are push-ups and all of the push-up variations. So you have your traditional push-ups, you could change the tempo with your push-ups so that you pause at the bottom, like right when you hover above the floor. You can also change your hand positioning from close to medium to wide. You could also do what are called dive bomber push-ups where you go chest first and then kind of scrape the floor with your belly, chest up, and then get back into... And all of this is in maps anyway. This is all there. You could do jumping push-ups, there's so many variety of push-ups that are phenomenal for tricep shoulders and chest. If you have bands, rows, till the cows come home. All kinds of different rows. One arm rows, rotating rows, both arm rows. You could do pull-ups if you have a pull-up station, like a chin-up bar or if you have a two by four you can grab onto. That's how I used to do push-ups as a kid. I'd hang off of the edge of the... Yeah, pull-ups, excuse me.  Those are great for back. And then lower body lunges, side lunges, squats, jump squats, jump lunges, single leg toe touches. So many different exercises. Unilateral training. I mean, a lot of times too, like this is where we talk every now and then of like having a period of just going into unilateral training. Right. Like because of the benefits of that of being able to now stabilize all my joints again, which then transfers back when I get into the gym where I can really get after it because I'm even more supported. So, you know, there's that benefit to it as well. Yeah. And then what Adam was talking about was mobility work. Mobility work, if you are like most people, including me, mobility work is probably, you know, it's probably not always a priority, right? It's not as exciting as deadlifting a ton of weight. Not as fun as getting a good pump, you know, for a lot of people. But here's your opportunity and mobility work requires no equipment. It requires tension, intrinsic tension, and tension.  Let's look at, let's say worst case scenario, you're, you're hold up for a couple of months. Don't go to the gym for two months. But you place a heavy focus on mobility. That might be exactly what your body needed. And then you go to the gym and then you get under the bar when everything's clear. Everything's moving so easily. You're getting deeper. Your form is better. And, you know, what that turns into, better gains. Yep. Let's talk about nutrition. That's the other part that, you know, we have some expertise on. You know, there's, there's a few different ways you can approach nutrition for health. There's the obvious one, which is, you know, good nutrition, right? Good macros. Proteins, fats, and carbs.  But there's also another side of food which is comfort. It makes you feel good.  I'm not here to tell you, to avoid comfort foods completely and to become this super hyper regimented diet. Or we never, we actually, we never promote that. I think what's important during a period of, like this, when you're at home, is to identify the true value of each and then being honest about which one you really need. Do I really need to comfort myself with this comfort food or should I be feeding my physical body? And usually I'm not going to lie. Usually the answer is I need to take care of my physical body. Sometimes though, glass of wine and a cheeseburger is, is just what you need. Well, what's your thoughts on, on people that up into this, up into this point, maybe the last week or so with, with all the Corona stuff was on a, you know, calorie restricted diet to lose weight or body fat. What's your thoughts on that right now with talking about what are some of the things that you can do to protect yourself or to stay healthier this time. Would you recommend living more in a maintenance to surplus calorie intake instead of being in a deficit where you're probably stressing the body more than you need to?  You don't want to cut calories or fast. You want to just eat adequately, worry about hydration.  You want to diet, you want to get cut, you want to bulk, you know, with your body weight workouts. Totally fine.  Well, that's right. I feel like if there was ever a time to live in a calorie maintenance surplus, if there was ever a time to work within, if there was ever a time to lay off the hard, intense type of training and work more mobility and just take care of the body. Because really, it's really tough when all the information coming in from the outside is this, you know, sphering, making everybody scared and afraid and trying to stress you out because that in itself could be really detrimental to your health. That's a stress. If you are allowing all these things to freak you out, you're more vulnerable and susceptible to getting sick just because of that. So the opportunity right now for you to really focus within, to focus on being positive, to maybe work more mobility, more meditation type stuff, feed your body adequately, make sure you're getting balanced diet and right now, I would think of all the times, this is probably one of the most important times for you to do that. I totally agree. I was thinking that the whole time because there's going to be a lot of people that want to maintain this level of intensity and this push that they were on such a good momentum ride with, but through these types of things, you're already being bombarded with all this information that is stressing you out and is a culmination of stress that may be higher than you realize, like that you're just walking around with naturally. So to then kind of take it, maybe turn it down a notch and again, work on all these other things we're kind of trying to bring up in terms of really benefiting your body and looking at more from a health perspective in terms of looking at from a performance advancement right now, I think would be a good shift for you. Yeah, I mean, it depends on the mindset too. Maybe you're like me, like I can focus on things and my mind can run rampant and sometimes a great distraction that actually forces me to be present is focusing on something else or an intense workout, you know. So if an intense workout may be what you need, which is okay, there's nothing wrong with that. You just have to be mindful of how I think that's the real, I think that's the real answer. The real answer is that you have to evaluate and assess yourself and how you react to it.   Right, and turn it in a positive direction and get after a workout and block out everything and internally focus on what you need to be doing, then by all means get after it. Look, I'll tell you guys a story.  And I was very, very close to this person. They were a very important person in my life. And among other things, exercise kept me healthy and sane. And it allowed me to be strong enough to support them and the people around us during that period of time. And the way I use the workout was literally what you said, Adam. I, it was my way of being present. It was when I could kind of not think of those things and take care of myself enough so that I could take care of others. That's the wonderful thing about exercise is you can use it like a tool. It's a multi-fast, it's like a Swiss army knife and except it's effective at so many different things. So use it that way, which brings me to another one.  This is a very important time. You know, like, I'll give you an example. If you're a high level athlete and you are pushing your body to the absolute limit, recovery and recovery protocols and sleep and massage and sauna and steam and cold bath, way more important than it is for the average person who just goes to the gym a couple of days a week, right? Way more important. Okay, we're in a very stressful time. We're getting bad news. We may be limited to what we can do in terms of travel.  You know, you're not going out to eat as much. You're probably not seeing as many people. We're social animals, so that can kind of hurt us. You're not going to the movies. You're not going to gyms or whatever. So because it's a stressful time, just like the athlete who's pushing their body to the limit, place more focus on the opposite end of that, which is to manage stress. And there are things that are proven that help a lot with that. Now managing stress is not just a, I'm going to sit here and not think of stuff. You have to be active, just like the athlete whose recovery is important. They have to actively seek out good massage. They have to actively seek out, you know, recovery-based nutrition and techniques to help them sleep and massage therapists. You have to actively work on managing your stress and there are things that are proven, scientifically proven, to have a profound effect on your body and brain's ability to manage stress. One of them is meditation. Now real meditation is hard work, okay? So if you've never meditated before, two minutes of dedicated meditation is going to be very, very difficult. I'm really the, there's many different ways to meditate, but the idea behind meditation is to be completely present, okay? You know, why you're talking about this, and we don't ever really share this, but there is a lot of people that struggle with meditation, like I know you did with sitting still because you get antsy sitting still in a meeting. If you are, this is another thing that I love about Brain FM is Brain FM has a guided meditation portion. Yes. It's like a trainer forum. Yeah, no, it's literally. You almost forget it's there, but it's so effective. No, very, very effective. So if you are somebody who needs that, there are apps like that, like Brain FM, which we use it for a lot of different reasons. That's another reason that you could use that app.  And because you're breathing now, you end up focusing on the present. And it is a very effective way at giving your body a break from all the stress. Another very, very powerful method that's been proven in countless studies that have been done by people, by people all over the world for thousands of years. If you're religious, prayer. Prayer is a very effective way to manage stress. It's also an effective way to give meaning behind difficult times. You know, psychologists talk about this all the time, that the people who get through the most difficult times are the ones that find meaning behind what's going on. And prayer has been proven to do that. So if you're religious or you're kind of religious, but don't pray. Prayer makes a huge difference at helping people manage the stress. Trust me, I've looked at all the studies. So whether, you know, if you are a religious person, I would say utilize that. And then of course mindset. You know, mindset is an active thing. It's not a passive thing. How do I change my mindset? Well, change all the things that affect your mind. So that may mean, instead of checking Google and the news every hour on updates, maybe allow yourself to check them once a day. I mean, it might be too difficult to not check it at all, right? You want to know what's going on. That's fine. But maybe just give yourself, have some structure. I'll check it at this time and this time. And for the rest of the day, I'm not going to check it at all. Because here's a funny thing, you know. I live here in San Jose, California, right? It's a big city. If I didn't have the news, if I didn't have Google, if I don't have my phone and I just walked around every day, here's what I would notice. There's a little bit less traffic. Well, that's weird. They're out of toilet paper. I wouldn't notice anything else. There's really nothing else that I would see right in front of me that would cause me to kind of freak out. Now, that doesn't mean you shouldn't be aware, but if you're constantly reminding yourself of what's going on and what are the updates and tell me what's happening around the world, your mindset is going to be molded around that. And then your mindset is going to be a mindset of panic and fear constantly. So consider the things that are affecting your mind and modify them so that you have a better mindset. Another thing is sleep. Sleep is one of the most effective things you could do to positively impact your stress levels. And so we've talked about this on the podcast before. Set up a sleep routine. And I know some people, a lot of us, when we're a lot of things out of our minds, it's very difficult to get a good night of rest. The prayer, meditation, mindset stuff and the news, time that are all around bedtime. So in other words, if I'm going to check the news, don't check it before you go to bed. That's a terrible time to check it. Maybe check it earlier in the day. If you're going to meditate and pray, do it an hour before bed, turn off your lights, get dim, speak softly, drink chamomile tea, wear blue blocker glasses, or use candlelight, get your body prepared for sleep, and that'll dramatically improve your ability to have deep and good sleep. And then the final thing is entertainment. This is funny. If you're in business, you probably already know this, but during times of, when people are scared and people are freaking out, there are certain things in the market that tend to do well. And entertainment is one of them. And typically things that are not so serious, things that people, ways people can escape. This is a great time to read a fiction. Good time to read a book that has nothing to do with the real world. It's maybe fantasy or whatever that kind of you get lost or watch comedies. That's another thing you do, things that get you to laugh, play games with your family. Mine pumps here for you. And mine pumps. That's right. I mean, we try. And we're going to be here for you. So, and with that, go to mindpumpfree.com and download all of our guides and resources. They're all totally free. You can also find the three of us on Instagram. You can find Justin at Mind Pump Justin. You can find me at Mind Pump Sal and Adam at Mind Pump Adam.


His Excellency Vladimir Zelensky, President of the Ukraine. It's a great honor for me to be at the U.S. Congress and speak to you and all Americans. Against all odds and doom and gloom, scenarios Ukraine didn't fall. Ukraine is alive and kicking. We defeated Russia in the battle for minds of the world. We have no fear nor should anyone in the world have it. Ukrainians gained this victory and it gives us courage, which inspires the entire world. Yet the battle continues and we have to defeat the Kremlin on the battlefield. Yes, this battle is not only for the territory, for this or another part of Europe. The battle is not only for life, freedom and security of Ukrainians or any other nation which Russia attempts to conquer. This struggle will define in what world our children and grandchildren will live and then their children and grandchildren. It will define whether it will be a democracy of Ukrainians and for Americans for all. The world is too interconnected and interdependent to allow someone to stay aside and at the same time to feel safe when such a battle continues. Ukraine never asked the American soldiers to fight on our land instead of us. I assure you that Ukrainian soldiers can perfectly operate American tanks and planes themselves.


Good morning everybody. My name is Jim Harris from PFP. Today I'm here with Carlos, our CTO. We're going to talk a little bit about side channel analysis for critical infrastructure protection and since we're kind of early and we're starting a little bit early feel free to interrupt with questions whatever as we're going along and hopefully this will be an informative session so yeah okay I hate standing behind a podium normally I like walk around when I'm talking so this is gonna try he's gonna walk and I'll talk a little bit and then we'll switch doing oh great okay all right this is a little bit easier for me because I have to pay some little ADHD so what we're talking about is essentially using we're trying to take a technology that we basically developed for the US government US military and our first commercial targets were in the ICS space and the reason is because it's a similar use case you have absolutely critical infrastructure that absolutely has to be protected you have some things that cannot go down and you can't load software on them and you can't look at the network traffic and you can't do any of those things because we have a lot of this big divide between the focus of the OT which is safety and security and availability of the system and the focus of IT which is trying to prevent compromises and breaches and after so I have a long weird history I won't get the whole thing but I spent although I started as an engineer back in the 1990s I took a detour through the FBI for eleven years as a special agent working mostly in cyber division and that type of stuff and then I became a consultant mostly back to the government and did a lot of critical infrastructure protection cyber events in an effort to help people talk more intelligently about risk decisions and IT and OT divide was a big part of my consulting business back in the day because this difference between how people view things I mean there's lots of different things you go into about the psychological differences of how IT folks tend to think abstractly in terms of things like IP addresses and MAC addresses OT guys tend to think concretely and things like mechanical processes and switches and all the way through to the difference between a focus heavily on confidentiality and a focus almost entirely on availability and integrity. So the problem is of course there's a shared deployment and the old days OT and the IT didn't meet there's OT was on you know Modbus serial ports things like that and IT was IP address Ethernet and they just didn't have a big connection but now everything including the Modbus has gone to Ethernet as well and there's even you know wireless products that can be IP based as well and we have this problem essentially of we have to make some decisions about systems that the folks who traditionally do IT technology don't necessarily understand what the system is doing or how to judge it the context in which it's operating. So yeah let me get to the last point that Jim was talking about so this is a lot of emphasis on using machine learning for security and one of the main problems we have with machine learning is that you know that of the ground truth which is when you're training your machine learning you have to make sure whatever you claim is good it's actually good whatever you claim is malicious it's actually malicious and there is a very blurry line between the two so having coming up with that ground truth in the first place is very very difficult and the last one when we talk about the endpoint paradox is that most of the endpoint protection relies on actually installing agents on the devices themselves and of course that you know you need that endpoint information for context is you just looking at the network and you see a packet going through you don't know what you don't know what it did you know did it deploy did it do something back to it you don't know you need to you need to have that endpoint context to really understand what's going on with your network with your whole system but in order to get that context you need usually you need to install an agent in the endpoint itself which means that it's a little bit like asking you know the fox having a chicken's are in the hen house because the moment somebody compromises that endpoint you know that they can make the agent lie to you so we have that in that paradox that we call it because you need to rely on the endpoint but you cannot trust it. Alright so a lot of the things that people do today which are trying to separate the systems from the internet good patching good but difficult if you've separated the system from the internet. Using these kind of traditional IT systems they're all you know things that are necessary but not complete right they don't actually solve the essential problem they also don't necessarily solve the fundamental end-side or problem that everybody kind of understands they now face. With this you know sorry sorry let me let back to Carlos because we were something about the right limited operations I didn't that he put on here I wasn't sure about. Right yeah so like Jim said IT is very different most of the time when you talk about security you bring the things that we learned in the IT world we try to jam them into the OT world and they're very different worlds there's one quick example that you know for Windows updates the best time to do it is on a Sunday at 2 a.m. in the morning when it's not disrupting anybody that would be the absolute worst time to do it in an OT system because if something goes wrong you want to have everybody looking at it so they can take action so they're very very different and and when you try to jam the security solutions from IT into the OT you leave some systems vulnerable because not all of them can be deployed so you have in addition to that a lot of the operational requirements that are very strict they're very different from OT systems you have embedded system you have legacy devices you have a broad variety of platforms that have to interact and where reliability is king so it makes it really difficult to use the things that we have learned in the IT world directly just apply them in the OT so yeah that's what we were trying to say in this work yeah and to that end I can't remember I sort of blanked there for a second but I had a an interesting two different consulting engagements and of course I can't mention the companies involved but both of them were utilities and one of the utility proudly said we solve all of our problems with air gaps and then they went on to describe their asset okay so it's truly air gap 10 they said yeah absolutely air gap this is a power supply system I said okay so you're billing of the energy right how does that get to your your billing department they said oh what just you know goes through the firewall in the npl s to the business system simply but that's not an air gap no it's like an air gap but it's not an air gap and it was just kind of funny that we as we were having this discussion they really genuinely truly thought they had air gap the system by putting a firewall in npl s through the firewall I had another company that really truly they were as far as I could tell air gap right they had completely severed any IP connection into the system cool how do you update the firmware oh we go over to the internet machine download the firmware put it on a thumb drive walk over to the machine and load it okay technically an air gap but obviously another vector and since they had no other software on the system to protect it or any other device to protect it because hey we're air gap to what could possibly go wrong they were doing that which post Stuxnet everybody knows doesn't work so what we're looking at instead is something a little bit different so the challenge here of course is to put something that doesn't require loading software interrupting the network or could possibly become a point of failure for the entire system. So PFPs what we've been researching and doing for quite some time in the government space is looking at side channel analysis now everybody in the conference has probably heard somebody talk about side channel analysis talking about reading RSA keys or breaking or doing bad things to a system but we're kind of the other side of this which is we want to use the same process we want to look at tiny fluctuations on either the power or the EM emissions to determine what the state of the system is if it's in a known good state a known bad state or an unknown state which in this type of application should be considered bad so if you think about the power plane inside of an electrical device right like our badges and everything like that each time a processor microcontroller whatever has to make an operation has to do something at a clock cycle even if it's negligible it has to reach in that power plane it has to pull some power out so if you think about that is a very still crystal still lake right like Lake Tahoe in the summer you know looks really clear you almost don't want to touch it because as soon as you touch it you know you're going to create ripples as ripples are going to go on smaller and smaller but indefinitely if you think about a deterministic process like an industrial control system reaching in dipping into that power plane over and over again it creates very pattern patternistic is not a word I'm sure but deterministic patterns of waves on that plane so we're using usually in EM in these cases and we'll talk about why we're using that along with some signal processing machine learning to basically identify in time and frequency space what are those things that are important between the different operating states and then outputting a statistical fit of what state you're in the machine thinks you're in and how confident it is in that state is there anything I wanted to add no no that's that's really it know there's a lot of single processing involved so when we start talking to people about you know side channels and transforms and whether transforms and things like that often they don't the traditional cyber people they have a little hard time wrapping their heads around it but in principle is very very straightforward you know when you have a digital device you're flipping bit from 1 to 0 to 0 to 1 and the more bits they flip in every clock cycle the more energy you need to flip those bits so as you execute your logic you're flipping more or less bits that give you this very tiny but very unique pattern that depends about the hardware and the software and that's the one we're going the people doing such an attack they go after that to steal information we're flipping around and we're using it to make sure that nobody has modified the logic in your device oh yeah this is the slide the next slide I did we'll see in a minute is one that for some reason takes a long time to load on this computer but let me talk about it a little bit while this one loads oh yeah sure so the training right now and actually the our current setup is actually based so I should probably haven't talked about it more but the machine learning training we got a couple of different paths one is the original machine learning algorithms at Carlos as part of his PhD work developed some time back and that has been developed into what we're currently using I'm also doing some work now in deep learning convolutional neural networks to do the same thing so less signal processing up front more deep learning which obviously takes more processing power but can get better separation in some odd cases some you know difficult cases but that's still kind of under development but Carlos can talk more about the his work is yeah so so this was my background is in wireless communications I used to work with software defined radios and the origin of the technology it was looking at how to help regulatory bodies certify software defined radios and enforce those certifications when the FCC tests a new radio and puts a stamp for approval that can be sold they they certify a specific hardware with specific software it's a pair and if you change either one of them you have to go getting retested to get re certified but they never said how they were going to enforce that so that was part of the work that we were doing and figuring out how can we help how can we detect that either one of them has changed of course we look at such channels they worked and application for cyber security was you know straightforward in terms of the training we have a battery like Jim was saying we have a battery of different machine learning algorithms and they go from the traditional the support vector machines in a random forest just base classifiers and we're doing a lot of work lately with deep learning and just giving really good results and all of them work in in different cases so we have a battery of them we do a lot of feature extraction ahead of time a lot of single processing to clean the signals synchronize them and and clean them up and then you know we pass them to the classifiers a lot of our work is part of a DARPA project on using AI to classify signals in different areas has fed this so we're kind of finding what are the best things to work on different use cases is different machine models have different accuracies depending upon the signal you know different parts of the signal in fact we still don't fundamentally understand why some things work better and that's part of what we're doing now is fundamental research is can we figure out why certain machine learning algorithms work better on certain types of signals and not on others and you know that's there's still a lot of fundamental questions to be answered about that so when to finally loaded the slide and and one of the things that when we tell people that we look at that channels usually a pfp center power fingerprint and we often look at power consumption of the devices people often think oh let me see that the level of power in my in my my cell phone and like the battery indicator and that's that's not what we look at we look at tiny tiny patterns this is what they look like that's one of the traces from a PLC actually this is what they actually look like and and if you see the picture of the of the chip there the emissions radiating directly from the from the silicon this is part of the fundamental physics of the semiconductor state as you're moving electrons around to generate those fields and and we're the ones those are the ones what we're picking up because we tell people often are we looking at power how you're looking at how much you know what if I turn my what if I turn my battery my my screen on or what if I turn a fan there's gonna mess you up no we're looking at the the emissions directly from the processor that it's executing your logic so it's a it's a different concept no packets no system calls yeah and one of the things about this per right here so if you go see our demo and then next area you'll see that we have a very tiny little loop antenna that little loop antenna is mostly going to pick up because a question commonly comes up well isn't that subject to a whole lot of noise but the type of probe that you'll see there is mostly picking up the magnetic component of the of the em emissions right so it doesn't that drops off very rapidly with distance so it's much you know more accurate when we use the em we also have it some demos where there were some installed on the wall where you see it's using DC power which is also pretty good not always in an ICS if it's end line because then potentially we could become a point of failure for the system but the em is really really good and works well in a noisy environment because we're mostly measuring that the beacon the magnetic field component of the em field so so we talk already about such else attacks and the tempest you probably guys are familiar with the tempest was designed specifically for those side channels so when we you know if you familiar with those you know that they haven't used for decades to extract this information which is using in a slightly different way and if you see the rats and stuff that goes in there for a tempest system that's what you have to do to prevent the signal from leaking out go ahead that's right so so basically that would be the the case of jamming right if somebody would be jamming you with a with a magnet or with what anything else so we would see it you would see oh there's just this big jam and and we will flag it and somebody would have to go look at it but it would be very obvious that you're being jammed in the signal that's true that's true they could be just working with magnets right it is possible but it's very unlikely so we actually were doing some tests in a substation they have these big massive transformers right next to it and you can see that you know there's this huge of electromagnetic fields around it and they actually when you go there they they ask you they no metal you have to you have to put your suit to be able to get there and in these more work just fine because you know at that point it becomes you increase a little bit the noise and the the the signals come at different spectral bands so you can filter those fairly easily and if somebody they say if somebody were going to be playing with a magnet right next to your device and doing this like you know a several kilohertz moving it well that could probably you know impact us but very unlikely yeah static magnet the the delta of the or the change for moment-to-moment of the magnetic field isn't going to really register it's the delta and so like you're moving the magnet rapidly in and out if you do it you know ten thousand times a second and it would definitely make a field and a lot of the magnetic fields we would be around might be static yeah yeah I mean exactly it is potentially there that's part of the reason when you're doing the baseline the machine learning you should do it and as much as possible in the environment in which it's going to be deployed so as close to that environment as possible so that the machine can already learn what the ambient noise that it might pick up looks like integrity assessments again what we're essentially doing is trying to look at once we have built a model of it we're looking through those side channel patterns we have our baseline we measure distance from the baseline to what we're seeing right now and then give you a confidence level out of this is the state I'm in this is my confidence level if the confidence level gets too far outside of what is acceptable then and it doesn't match any other state then it's an anomaly and I don't know what it is I can't help you figure that out but I can absolutely tell you that it's not operating exactly the same way could be because an electrical failure could be because somebody's doing something with electromagnetic fields nearby I don't know what it is I just know I'm not in the right operating condition that you expect me to be in okay this one I have to turn it out because so there's two ways in which we normally do the training the way that we prefer that we prefer is when we do the supervised learning and which means is that you grab your device that you're going to be monitoring and you bring it to your test and evaluation room and you make it go through all the different paces all the different go through all the different states this is the exact same type of assessment that you would do to do code coverage on your traditional functional tests so you want to you want to exercise the different path doesn't mean you have to exercise all the different inputs you have to exercise so the different execution paths in that way you can come up with a complete you know library of what the normal the real states are and then if anything were to come in we will we will flag it of course that requires you to have a test and evaluation room and then you can able to monitor the for the execution of different states the other one is unsupervised learning where you simply observe the life for a period of time and whatever you observe in that time you make it you make a part of your library and they might anything you don't see you can match it you flag it but in that case we can have more false positives because we haven't seen all the states and people often people often ask us well how about complex flat forms you know you have a really really you know complex watch some PLC's are actually fairly complex and what we tell is we limit the scope of those we either force them to execute a specific task and we make sure that that task hasn't been compromised or we go low level make sure that the firmware and then the initial execution the bios hasn't been tampered with so let me go to the next one so one of the people that thinks people asked about the performance is how well it does this is one of the early work we did with DARPA and it shows the ROC receiver operating characteristic curve basically is that how good a detector is how well a detector works and so vertical axis is probably a detection when you have an anomaly something else you detect it versus a false positive which is when you have a real legitimate event that you've mistaken flag it as an anomaly and in this case you see that for the blue line for over 80% of probability of detection you have a 10 to the minus 15 false positive rate and the reason why we can do that you see the three lines is because you you when with pfp works differently if you were to send a file to virus total and get your assessment it will tell you malicious no malicious whatever if you send the same packet a thousand times so the same file a thousand times you get the same answer a thousand times with pfp you observe one execution instance and you give you an assessment which is a black line if you you can observe another execution instance of the same you know code you can put them together in and start entering the noise out so you get a cleaner signal the more you observe the cleaner the signal it gets so that's what we can come up with this such low probability of false positives works differently so and one of the reasons people doing assessments using such channels integrity service in such channels is much harder than just asking the device hey you know are you okay but there's a lot of advantages of doing it this way and the main one is that we do no harm so normally like we've talked before we have that line between the OT and the IT the safety critical side you have to make sure you do no harm to those systems and with pfp because you can be physically separated from them we can physically air gap from it you guarantee you do no harm there's no latency or reliability impact on your network or on your device itself are you really just putting a probe right next to it you can because we look at them as a signal we don't care what the the box that generated them there so we look at them as black boxes you can support in better legacy devices can be real-time systems and we had no latency to them so there's no need to read certification a lot of critical infrastructure plans they have to be go through a very rigorous certification process to make sure that they don't you know explode and kill people so do you every time you introduce a change in in any of those systems it can be very expensive to go through do the whole recertification with pfp since you're not changing any of that by using that channels and you're not changing any of the system you avoid all that complex process and very importantly it does not introduce additional vulnerabilities something like 30 percent of attack vectors don't remember the actual numbers come from actually you know security solutions with pfp again you are separated from it so you introduce no additional vulnerabilities to your system and you can detect that very quickly in the last one that we have here is very robust against evasion technically it's possible for somebody to generate a sequence of code that matches perfectly what the other code was doing but it's very very difficult it's possible but it's very very difficult and also covers accidental false so for some reason you have this gamma ray that hits your system and it's that means behaving we will catch that as well and and it's not a malicious attack but it's something that you need to know because you're dealing with critical infrastructure it integrates with any other solutions so you can you don't have to modify any of your system including your security solutions that you have in place you can have your access controls you can have firewalls anything else you want we just put an additional layer of protection and because we're air gap from it if you compromise the device the target device that we monitoring you cannot get from there to us and you compromise us you cannot get to them yeah and again to this point about adding a layer so we're obviously not sitting here saying that you know this is the only way you should monitor the device there are lots of other things you should be doing this is just an additional checkpoint I mean when you get to the idea of what we can detect again at the end of the day if the function gets weird which could be because it's failing or could be because somebody is attacking it all we can tell you that it's weird we can't tell you that it's you know malicious or we can't you know in some limited circumstances with other types of devices we have categorized things like Mariah on on cameras and things like that so we have known bad states so we can characterize but there's too many of those and there's enough people in that area doing that type of stuff we we focus more on making sure that the hardware is what you expect it to be so it's time okay well this was a very interesting live but we spent too much time at the beginning so we'll keep it let's just wrap it up there's DARPA project that is funding us to do this work and there's basically two deployment options you can deploy the technology runtime or you can deploy the technology as a screening so if you create an infrastructure you want to make sure that your devices haven't been the hardware hasn't been compromised you can tell her the tools to do that or you want to make sure continuous monitoring and we say continuous you know we really mean 24 seven every second making sure that the execution of your system hasn't been compromised so we have those two deployment options we've done tests with PLC's you can come to our next door to your demo we've done tests with Cisco routers networking structure a number of platforms so with that let Jim know wrap it up yeah so again we'll wrap up quickly we don't want to go over time and you know respectful the next speakers that are going up but please come see it think about this and other applications of this we're still you know kind of in that transition stage between research and government and do d research and like practical application so love to hear your ideas thoughts you might have on it and look forward to talking to all of you thanks very much


If you want hip, you're gonna get hip, ladies and gentlemen.  That's why it's with great pride and pleasure that we here at S.C.T.V. are going to present a new form of comedy. A hip, relevant, contempo kind of comedy that you haven't seen before. It's great. I think you're gonna like it. You just watch more tonight. S.C.T.V.'s new form of comedy. Little House Cross the Mersey will not be seen tonight so that we may bring you the following special program. Because if you use a single tack pen, you're bound to lose the last piece of the script. You know what I'm saying? Hey, come on, eh? Like we need three holes for everything. You know what I mean? Yeah, I know you mean. Like three holes in the script in Binders. Yeah. All right, all right. But right in the... I mean the scripts have got those, right?  All right. I'm not just talking about the scripts. I'm talking about call sheets. I'm talking about rehearsal time. I'm talking for everybody, not just a cast, for everybody. Because this might be... Jill Ellen, if you don't mind, we'll just look after these details and then we'll get to your scene. Hey, well look, what about the pinks? That's what I mean. Pinks need three holes, otherwise you'll lose them. Yeah, yeah, I agree with that too. I didn't even get any pinks last week. Well, somebody's... Who's responsible for that? Live from Edmonton. It's Thursday night. To host the show, Floyd, you'll get your chance someday. What is it, guy? At the end of the show, we didn't get time for the pig sketch. One near from tonight.