the average person will toss and turn 40 times a night. So you may think you're sleeping on your side, but every 15 to 20 minutes your body is going to toss and turn and you are not in control. Welcome Dr. Matroni. It's a pleasure to have you on the show. You know, we talk a lot about sleep on this show because I believe high quality sleep is one of the most essential aspects of health and longevity, but the one thing we haven't touched on is the relationship between sleep and spinal health. All right, tell us more. Well, thank you. It's an honor to be on the show and then be exposed to greatness. Thank you so much. I appreciate it. I think really to start, it's really maybe start with my story on how I even got into sleep. Perfect. You know, I zigzagged here and because I didn't get into the sleep industry to help people get a better night's sleep, I got into the sleep industry to fix a problem that I was having for the first 15 years in practice. Even up to the age of 35 years old, I had pain in my spine and in my shoulder almost every day in practice.  So I'm like, Oh, yeah, yeah, I'll deal. I'll help my patients with their discomfort.  So I was getting adjusted and it wasn't until over 15 years ago, I was in a little bit of a mountain biking mishap and I herniated my own disc. So I'm in the emergency room, my leg is numb. I'm hooked up on Dilaudid and I'm sitting there not knowing if I'm ever going to practice again, knowing that I've been seeing patients and I'm a chiropractor myself with a herniated disc. I'm like, how did it come to this? So I reviewed over 3000 x-rays because I knew that there was a pattern. I just couldn't put my finger on it, reviewed 3000 x-rays and found that the problem wasn't in my back all these years due to how the, you know, everything is connected and do the adaptive response. I ended up with the weakened disc because of forward head posture. And that has a myriad of reactions that I'll go into. So next thing you know, I'm just thinking, I'm like, well, due to the specific laws in the body, like Davis's law where tissue will remold itself, you know, how can I remold my spine? So I came up with this theory, I can remold it the eight hours that I spend in bed. And that's what really made me start to focus on becoming a sleep expert. So once again, physician heal thyself, huh? It was, it was a matter of almost life and death for me, right? Yeah. It was, I had to, I had to rise up from the ashes because at that point I was afraid that everything, you know, had kind of crashed around me.  And yet that wasn't doing it, right? Well, you know, the way that I explain it is like this chiropractic in our health is basically a pattern of our daily rituals. It's a daily of what we do on a ritualistic basis. And that's driven by our belief structure. So, you know, my belief is, yeah, like get the spine adjusted and move it into alignment and that's gonna, everything's going to be better. Well, now my understanding is chiropractic is like this. Let's say you have hardened clay, or you take Play-Doh and you, you know, take the top off that clay hardens. Well, chiropractic care is like taking that clay and putting it in water. That makes the clay more moldable. But if you expose the clay to the same molds, you're just going to have the same patterns. So, yes, I was getting adjusted, but I wasn't doing anything that changed my lifestyle patterns, which was still reinforcing the same problems. I really want to talk into how you came up with this thing. But, you know, way back when we didn't have, we didn't have any mattresses as far as we know. And we probably didn't have any pillows, except maybe our arm, or maybe a couple of bunches of leaves or something. And we apparently did fine. So what, how did mattresses and pillows evolve? And we see every day, every night on TV, some mattress company, some pillow company saying, wow, the key is this and this and this. Help us understand this because you're the guy. That's so great. So pillows and mattresses, right, are designed for comfort and support. They don't, they're not in your comfortable and supported in positions that are unsustainable. See, the body tosses in turns for three reasons. First, because it's too warm, temperature regulation. Three, because it feels the need for safety. So if the door is open or you feel like you're going to be attacked and you bought it, you need to create a safe space. And the third reason is because it's in pain or it's uncomfortable. So the way that I, the way that I challenged my patients are people that, I mean, obviously I'm speaking to hundreds of thousands of different people. And the way that I challenge you is say, try to watch a two hour movie in the position you fall asleep in. It's not possible because that position is not sustainable. The average person will toss and turn 40 times a night. So you may think you're sleeping on your side, but every 15 to 20 minutes your body is going to toss and turn and you are not in control. You're only going to be in control of when you fall asleep. So what I teach my patients is fall asleep in an aligned position. And then the long year in that position over a period of time, like clay remolding, you're going to change the structure of your spine. Convince me that the modern pillow and mattress is probably a really bad design to align your spine. So well, alignment doesn't come from the base. Alignment comes from the position. So the spine control, the nervous system controls everything in the human body. So my anchor is making sure that nervous system functions optimally. I've been doing heart rate variability studies on my patients for 20 years. And I was always trying to improve the function of the vagus nerve. And Ross Hauser, I don't know if he is, but he does a lot of study on loss of the cervical curve in the neck. I have an interview with him soon, but loss of the cervical curve in the neck affecting the function of the vagus nerve. So the only way to do that is to keep yourself tucked in like this to tuck your chin. So what we want to do is we want to look at the structure of a spine, right? We want to have this curve in the neck. And a pillow defined is a support for your head.  So the anesthesiologist did a study. I can't remember where it was, but they look at head angle and airway in the opening up of your airway. If you use a pillow, the thicker the pillow becomes, even if it's a flat pillow, it's going to close down your airway because it's tucking your chin. You do that over a period of time. You're going to reverse the curve in the neck just by sleeping in the wrong position. Gotcha. You bring up heart rate variability. So what would your findings be? And most people watching the show know about heart rate variability. And in general folks, the higher your heart rate variability, the better. And the lower your heart rate variability, the worse. And long ago, I did a study looking at people who actually might need defibrillators in their heart for dying. And we found that there was a very strong correlation between heart rate variability, low heart rate variability, and bad heart function. So yeah, I'm a strong believer because I did a study on it. So what did you find about the neck and the posture of sleeping and heart rate variability? So it explained it just a little for that group. Heart rate variability is the balance between your sympathetic and your parasympathetic nervous system. So if you're going to go for a run, your body is going to become more sympathetic, which is in that survival state. So your heart rate needs to be very regular, right? Because the blood, the muscles need to depend on regular blood in nutrients. Well, in contrast to that, the parasympathetic nervous system, when you're more relaxed, there's a lot more variability to the pulse. It's not a regular heart rate, which means every, you know, if it's a 60 beats per minute, every second you don't get a beat, it varies. So you're ready for anything. So the parasympathetic or relaxed system, where you're ready for anything, is a more rested system because you're not sympathetic dominant. A sympathetic dominant state suppresses three areas, immune system, digestive system, and reproductive system, because that's all controlled by the parasympathetic nervous system. So what we find is when we get somebody into the position that we want them in, we keep them into that position for one to two hours a night. And then they improve the structure of their spine. They improve their heart rate variability by up to 30% by doing nothing at night by just changing their own position. And it is, it's been a game changer to be able to see. So I was trying, I got into this world because I was trying to fix spines to allow people to become less pain, you know, to get out of pain. Now just seeing the benefits of what has been doing a high rate variability over our health, getting rid of immune system issues, because the vagus nerve is functioning more effectively. It's been amazing. Just yesterday, I saw a patient who has very low, he wears an aura ring, and he has very low deep sleep. And he actually has very low heart rate variability. And it's kind of a chronic problem for him. And we've done all these tricks. And are you saying, I'll put you on the spot here, that if I got his neck and spine into alignment during sleep, that we'd probably see a change? How old is that patient? He's actually 76 years old, but a very vigorous 76 year old. So 76 year old is going to have, it depends if they're right or left handed, but they're going to more than likely have twisted an ankle. So this is how everything's connected, because I can see looking at you that you have an issue, because you hold your head to one side. So I can tell that you sleep on one side, and you specifically sprained your right ankle. So you're not going to be able to turn your head as far to the left side, because the atlas is going to shift to the side of handedness and typically a sprained ankle. So when you have atlas laterality that occurs due to forward head posture, that affects the vagus nerve, which tanks your heart rate variability. So what I was actually talking to Dr. McCullough about is I do not believe there's a combination that everybody is just sympathetic dominant. I believe they're parasympathetic inhibited due to the loss of cervical structure in their neck affecting that nerve behind me, your vagus nerve. So everybody's got a cell phone, and every one of us is doing this all day.  Is that a big part of what's going on with people these days? So what I found in my, so when I was in that emergency room bed, and when I was there, I remembered, when you have, so I'm going to show you, I don't know if everybody is on, but you can see that picture, see how there's a cervical curve in that neck, right? It's a nice curve. When you lose the curve, look what happens to the lower back. Do you see that curve? And you will have a reactive, you will have a reactive, so-asked major muscle spasm when you end up losing that cervical curve in the neck. So what ends up happening, what was the question? Holy mackerel. So your cell phones. Oh yeah, yeah, yeah. Okay. So body posture adjusts to head position. So that's the writing reflex. So the more, I call that the modern day lifestyle, the more that we are texting, the more that we're on computers, and we're reinforcing that at night because we want to feel protected, curled up in a ball, you're restructuring that spine. It's called neck neck, and it's a loss of cervical curve because we're always on our technology. I have seen 10 year olds with phase one degenerative changes now than we ever used to be for because of all the cell phone use. All right. So let's talk about sleeping position. There's actually, from a cardiovascular standpoint, there's some argument to be made that sleeping on your side is actually a pretty doggone good idea. But I bet you you're going to tell me that in terms of my spinal alignment, that's a really bad idea. It all depends on what we're using for our anchor. And my anchor is, right, when we do researches, what do you, what do you take as information or what do you, what are you not looking at as variables? My anchor is that the nervous system controls everything in the human body, and the structure of your spine plays a significant role in maintaining the health and well-being of that nervous system. So if you break down the structure, it doesn't matter how healthy the heart is, the heart is going to dysfunction. It's going to throw the body into chaos. Now, there's a gold standard of a study that people typically, they, they, they talk about, we're talking about lymphatic drainage and, and on your side. Well, that study is done on rats. And the rat structure is such where the curve is completely different in their cervical spine. And the way that it came up with a lot of this positioning is I said that the body needs to be in a position where the weight is distributed over the greatest surface area. The greatest surface area in a rat is on its side. The greatest surface area in a human is on their back.  When I had that back issue, that's because I was sleeping twisted. And after 20 minutes, I twist to the other side and twist to the other side. So we're twisting our spines, breaking down the structure, affecting the health of the nervous system, which I believe affects everything. So my anchor is protecting the spine, at least for the first one to two hours at night. People are going to have issues with airways that they're going to have to manage in different things, but set your body up for one to two hours at night. Then whatever you do in the middle of the night, do it in the middle of the night. But at least you're going to get one to two hours reversing of the damaging effect of being on that phone all day long. Now, wait a minute.  And yet you're sleeping on your side and you've got all these joint issues, back issues, etc. What? And I realize the wake-up call was you rupturing a disc and that certainly gets your attention, particularly for a chiropractor. It's like a heart surgeon having a heart attack. Luckily, that hasn't happened. So what made you reassess your knowledge base and say, okay, how did I get this so wrong and here's what I should have done or here's what I found out? Because I got my ass handed to me at Harvard Medical School when I was giving continued education credits to Mass General. So here was my deal. When I was the first chiropractor ever, they wanted chiropractic to be, you know, this was three years out. And remember, life leaves breadcrumbs. So they wanted a chiropractic talk about chiropractic. Then they started asking me these questions.  So I learned a big lesson there. I said, I need to base my information on law. Law is such that gravity, you drop something, you cannot deny that that's going to hit the floor. So when I speak and I speak in practice, I apply things to law. There's three laws that I use. I use the writing reflex, which states this is law. If somebody has a hip misalignment, it's due to head position. Body posture adjusts to head position. And they started realizing all those short legs and leg length discrepancies, that's all coming from forward head posture because the body is adapting to that. Law number two, Davis's law. Tissue will remold based on the forces that are applied in the direction that the forces are applied. And Wolf's law, bone or restructure based on the stresses that are applied. So if tissue can remold, and bone will remold, and body posture adjusts to head position, and I know these are all laws, how can I apply that to help myself? So I started to apply these laws the way the body works that I know. They don't teach you this, you learn the laws, but nobody ever applies the laws. So I put those three specific laws together to come up with my entire sleep protocol. And it all starts with the neck. Body posture adjust to head position, what controls everything in the human body, the brain, and then it stems from there down. Do you have mentioned that you learned an important lesson from a movie scene about weight distribution during sleep? But what the heck is that? So like I said, life leaves breadcrumbs. So we talked about, I use an essential mattress, love the mattress. I use a necklace for my pillow. But when I watched, this is now, but in watching that movie, it was crouching tiger hidden dragon and the 1500s, they were sleeping on the floor in their neck. They had a block of wood for their, and I'm sitting there. I'm like, wait a second, that's not a pillow. That's a corrective, you know, appliance device for sleep. And that's when I kind of started putting stuff together. Holy macro. If the pillow defined as a support for my head, it hasn't evolved over the last couple of hundred years.  I need to create and make something different, almost like rolling up a towel and sticking under your neck. Focus on the structure of the neck, put the body into a neutral sleeping position where your weight is distributed over the greatest surface area. And I've had, I'm 50 years old, I have less pain than I did when I was 35. I can fall asleep with a glass of water on my chest and it will still be there. I don't toss and turn. I don't move. And my sleep scores are out of this world because I get restful night sleep. And my heart rate variability, which I was unable to get my deep sleep scores up through the roof. All right, you're making a convincing argument. Now, it's just based on experience. Right. And, you know, and I see patients six days a week. And, you know, when I say something, it's based on, you know, 25 years of looking at these folks' blood work and how they feel every three months and going, hey, you know, two and two together, it makes four. Before we really get into the, the appliance that you invented to fix this, I want to, I want to go back for one second. A lot of people, I'm a heart surgeon and a thoracic surgeon. I operate on the esophagus. I operate on people who have GERD, heart burn, reflux. And one of our teachings in general is the last thing I want in a patient with GERD is number one, have them eat near the time of bed, obviously. And number two, I want you actually over on your left hand side. And I don't want you on your back because it's the perfect way if you're going to have GERD to do this. What say you? So that is, so now what happens is we're in the rabbit hole, right? Because you're at a myriad of symptoms that have gotten you to that point that you need intervention. So the body has what's called a limitation to matter.  There's a limitation to what the body can heal from. So I believe the cause of all of these things is that loss of cervical curve. Most people that are, so I would almost guarantee if you X-ray that person's cervical spine, they're going to have degeneration at C5, C6, and that Atlas is going to be shifted. How long that has happened for or how long that's occurred for, that's going to be an issue. So what I would do in a situation like that is I wouldn't abandon the back sleeping position or the neutral sleeping position to at least be in it for one hour because if you get away from it completely, you're just going to keep complicating the problems and drive it deeper. I would say stay in that position for an hour and night, but not flat. You need to be elevated five to eight degrees, maybe a 10 degree sleeping angle. And I can demonstrate that when we kind of get into positioning, but there are ways to be able to manage that esophagus effectively and not affect your entire sleep cycle. So every once in a while, maybe once a year or twice a year, I go against my gut and I have peanuts. I love peanuts, but it always and I have them at night. I don't know why. I know what it's going to do to me. It's going to give me acid. I'm going to wake up and I'm going to take a knife and stab it right through my stomach. Guess what I'm going to do at that point? I'm going to turn it my side. There's no way I'm going to stay on my back because you know, it just keeps keeps burning. So what I'm talking about is how I believe the world should have started out learning how to sleep from the very beginning. There are problems when the system has broken down to such a level as you and me, then you want to start by using, stretching it back, but it might not be the best position for you at the beginning. Now you mentioned something just a second ago. Okay. So we've got this quote older person who clearly has some degeneration in C5, 6. And you can see it on x-ray. You know that it's there if you admit it because people can feel it. Is it ever too late to remodel your spine? Or, you know, oh, I'm done for. That's what I am. You know, the problem is, is when you lose the cervical spine, you're going to pick up a scoliosis in the low back due to the adaptive psoas major muscle spasm that occurs. And the psoas is the only muscle in the human body that attaches directly to a disc. That's what weakened my disc. That's the protocol I came up with.  So what I tell people is this, that positioning where you're lying in that stretched out position where things are unlining, it's a great position for everybody. Should everybody start flat on your back in that position, the answer is no. That's why we have our online coaching programs and I want people to understand a tip-toe way approach into it. Just like somebody that has a lot of fallen arch and they put an arch support in, you don't want to use that arch all day long and you're going to destroy everything else. Or people that have hip surgeries, their spines turn into a mess because everything adapts together. But tissue is remoldable. The harder the clay, the tougher it is for that tissue to remold. So you have to be a lot more patient. But I have, my oldest patient on a neck nest is 103. And so, so I think if she's able to be on a neck nest, and not, not, I mean, or sleep, sleep in a patient, but she's still a side sleeper. But, you know, if you're starting one position and then you roll over, that's fine. At least start with the end in mind versus, you know, starting with tossing and turning in mind. Alright, so let's talk about the neck nest. What is it and what problem are you trying to solve with? I think we understand what problem you're trying to solve. So how does that work? Through the writing reflex, what happens is, and you see right here, I don't know if I can see the, now you can't see this. So what ends up happening is, here's the spine. Here's the cervical curve. Most people do not have this curve now. Most people have a curve that's reversed. When you reverse this curve due to tension all the way down the spine, the body is going to adapt by doing this. So if you lose the curve here, you're going to pick up a curve here. And this is what deteriorates the lumbar spine. That is what took me, it's like simplicity on the far side of complexity. It seems like such a simple concept, but it is very misunderstood. And once we understand that and you, now your awareness is there and you look at, I mean, I've looked at tens of thousands of x-rays and it's there 95% of the time.  That is what the neck nest does. And I can show you what that positioning looks like right behind me because I am in my little podcast studio and I just so happen to have a bed. Oh, wow. Okay. All right.  But this is what we're going to do here is I'm going to lie down on my back. Right. So right now that's lying on your back is critically important because you're unwound here. But still, if you use a pillow, you're closing down the airway and you're going to snore like a rocket ship. Yeah. I don't know. Does a rocket ship snore? I think they make noise. So you're going to, so I take this neck nest, I angle it up, I put it under, and now my chin is open, my airways open, and then my hands down by my side. Most people when they look at that position say, there's no way I'm going to be able to do that. First reason is because like, you know, one of the reasons I believe that we're side sleepers is because nobody taught us to sleep and we want to sleep to feel protected. So we curled up in a ball. So we need to know that and then we want to set up a, we want to set up an environment that our body feels safe. And I found by just using a simple sleep mask that in itself, because it puts light pressure on the eyes, that in itself will improve your heart rate variability because it stimulates your parasympathetic nerve, just by using a sleep mask to create a sense of safety. And then the last thing I want people to do, and this stuff we can dive into, I've had hours and hours of conversation on this, how to use your covers. Because I believe everybody uses their covers wrong. Because remember, one of the issues to get good deep sleep, restorative sleep is your body needs the temperature right. So you need the temperature regulate effectively. We want to hand regulate out our hands and our feet. Due to the allostatic load, we want to keep our torso warm. So the way that we use our covers, I love spouses, I love my spouse, don't share your covers with your spouse, because you guys are both heaters, you want to have your own covers, and you want them to have their own covers, and you want to have your hands and your feet out of the covers.  And I will show you that right now.  Oh man. And for those of you who aren't watching, he's got his sleep mask on, he's got his neck nest, and now he's getting his covers on him. And all right, so he's stuffed his neck nest under his neck, and his chin is up, and now he's got his duvet, his comforter, and he's kind of stuffed it under his chin, and his hands are loose, and his feet are free, and there he is. And he looks like the Pillsbury Doughboy. I hope you're watching this. So, you know, so I actually, I agree with you on so much of this. I, for instance, I'll give you an example. This patient from yesterday, we're talking about how we're going to get him more deep sleep.     I have to be covered up. And I said, And you're right, he should not be all covered up. You're exactly right. And personally speaking, I kick my feet out, and my, my hands out. They, they have to be out. You're absolutely right. You know, that's so good because innately, once you start getting like this, and you understand these principles, right? Your body wants weight. That's why weighted blankets out, right? It wants protection. It wants, it wants security. One of the three ways, like people like, Doc, what's the best way to get deep sleep to the main that there's actually really two reasons. First, you got to have your core temperature drop. Second, your heart rate needs to drop. Those need to drop quickly before midnight because your energy spikes typically close to midnight. So you want to be in deep sleep, rested before that period of time. So core temperature is like critical in being able to understand it and get it down correctly. And once you get and understand your body core temperature, and you're able to drop that with either cold showers or using new covers effectively, not eating, you know, 300 calories within three hours of going to bed like that. I stopped my meals even before that. It is, it's, it's a game changer for your ability to get to sleep and wake up while resting. All right. So I mean, this is good to hear because you're saying that really the positioning for the first few hours of sleep is going to make all the difference in the world.  Good. Because I actually have a staff member who has your neck nests and she's trying to adapt and she finds herself on her side. And she, we talked actually yesterday, she says, I'm a failure because I, I'm a failure. And please ask the good doctor why she's a failure. We have tens of thousands of different people we, we have worked with. And so the body works on consistency, right? One of the problems with sleep is you're not, you can't consciously, we all want to consciously control something. So, so that's why people can't get to sleep because they try to think themselves asleep.  You have to put the blood in a totally different part of the brain. So we, but we want to control something all the time. But when you fall asleep, you're not in control. So, so most of the people, most people get the positioning wrong. They don't get that angle correct with the neck nests.  When it breaks in is actually when it works the best, you're only trying to support three inches from your neck down to the base of the bed. It should condense all the way. I use so many different bills to come up with that. So the lifestyle habit is this, you get the positioning of the neck nests correct.  That's it. Over a period of time, just focus on the first 45 minutes of your sleep and your body will do the rest of the time. Be patient. It takes a long time to change. There are certain, there are very different variables for everybody. But the goal is beginning with the end in mind, begin with your structure in mind, begin with your anchor that your body posture adjusts to your head position. You don't have posture issues. You have head alignment issues. And then, you know, a good thing is for people to work on their balance after they're doing this for a period of time. You bring up a very good point. Many people, as they age, balance becomes one of their major complaints. Help us out. What's going, what's going wrong? Oh boy, this is, this is big. So you're going to have, oh man. Oh, I'm sorry. I actually mentioned this because no, this is good because it's something I see all the time in my patients. So you want to, you want to know if somebody has an atrophy prefrontal cortex, just watch the way they walk, right? And so here's the deal. And people with ADD or cross dominant people right handed left footed, they're going to have more of an issue with this because they have an issue with the corpus callosum in their brain, which is right in the left side communicating. So here's the deal. There's something in the brain called the vermus. The vermus in the brain, one of its major functions is to build the prefrontal cortex. What builds the vermus is something that's called proprioception, which is your awareness in space. So when you atrophy the vermus, you're going to atrophy the prefrontal cortex and you're going to start losing your balance. 80% of all of the proprioceptive signals up into the brain into the vermus come from the spine. And the majority of them come from the cervical spine. So when you see somebody and they turn and they have really bad balance, they have significant loss of their cervical rotation from left to right. So as we age, part of the aging process is scar tissue. Scar tissue restricts movement. You restrict movement, you're going to decrease, proprioceptive signals into the vermus, ruin your balance and then forget your marvels.  So one of the major ways to be able to improve the structure and function of the brain and integrity of the prefrontal cortex in your balance is improve the cervical curve, improve rotation and work on balance on a regular basis like it's the only exercise that you do for yourself. And it's easy.  Are there other things that you can, so, so wait a minute. All right, so I can't move my neck as much as my wife can. And I'm convinced that I can't move my neck as much as my wife can because I've got some spinal issues and there's scar tissue in there. How the heck do I get to move my neck more? Does she push? I would like to go to a professional chiropractor in your area, right? Go to a chiropractor, make sure that, you know, have x-rays taken, see what the degeneration looks like because here's the deal. Most of the damage in people's spines, where you're going to have the damage is C5, C6. That controls flexion and extension. The issue typically where 80% of all the rotation is is atlas C1, C2 and occiple. So that's here, you normally don't degenerate atlas C2 and occiple. So by adjusting that area, you can get a significant, I had a patient come in today who had, so lost 70% of their range of motion to the left side, adjusted their atlas. They almost got all of their range of motion back. They're not going to keep that range of motion because the tissue is going to remold, it's going to relateralize. But as long as you're getting that adjusted, you're stimulating that tropioseptive sense, immediately you're going to improve your balance. So the neck nest is cool and it forces you into the position you want. Are there other things that you can do to facilitate that positioning during the day? Getting ready for sleep, you got some tricks that you send people home with? Yeah. So the biggest thing is, remember, law, we go back to law, body posture, adjust to head position, raise your monitors at work. We're all looking down because of COVID, everybody at home on their little laptops, that is just, you have headaches, because at home at your work station, you don't have them at work. It's because you're down, curled up in a little ball. Get an extension monitor, lift the monitors up. Your body posture, adjust to head position. You want to be looking slightly above eye level, up at the monitor. If you notice when I'm doing this, I'm looking up at you. It's because if I'm looking down, you can't, it's so bad. So I have people do that. Really, as far as the positioning at night, I think it's really important to note that you can use a three-pillow system, and you can tell your, this is a really cheap, ineffective way to do it. So you can take a pillow, put it at the back of the bed, take a pillow, put it in the front of the bed.  That's not going to put as much tension on the ligaments, and it's going to be an easier transition to be able to get to learn how to sleep on your back. Another question. You see people say, well, when you're at work, you ought to use one of these kneeling chairs, or you want to sit on a ball, because that'll help your spine. I personally sit on a ball when I'm seeing patients, and I have for years. So is that just a bunch of silliness, or is there science behind it? If I want the quickest way to degenerate the joint, to degenerate the brain, is don't use it. Put the arm in a cast. That's ultimate support. Lie down. If you don't use it, you lose it. If you don't use your body, you're going to atrophy your body. So if I want to lose the joint, I'm going to immobilize it with a cast over a period of time the joint will atrophy. So support makes the body weaker. I don't care what it is. A sneaker is a support. It makes the body weaker. You take a thyroid, because you have a thyroid issue, you're going to make the thyroid weaker, because you're going to depend on the support. Whenever you support the body, you're going to make that area weaker. Well, when you use a chair with a lot of support, you're making your back weaker. So when you're going to atrophy the brain to that level of weakness.   So even though it's difficult to go from a regular chair to a ball, it's way better for you. Okay. You know, you made me think of something. I was a Boy Scout and did a lot of camping. And we had a sleeping bag, but we clearly did not have a mattress and we did not have a pillow. And so, believe it or not, we slept really good on the ground, really good. And I suspect our ancestors slept really good on the ground. And we didn't, we, if anything, had a rolled up knapsack or a rolled up piece, a rolled up newspaper that we put under the back of our neck. Maybe we were on to something. Well, when I was camping, I used to use a sneaker under my, under my neck to get back there. So yeah, that's, it's all of those breadcrumbs that made me come up with, well, heck, I think the world's sleeping wrong. So our mission is to change the way the world sleeps to awaken, to a well line, more well rested potential. So sleep, speaking of sleeping wrong, not a day goes by that we don't see some mattress company advertising that their mattress is the key to great sleep, whether it's a foam or a cooling mattress or, you know, adjustable bed. How, where does all that fit in this?  Well, if you get the, if you get the positioning correct, the base becomes a little less important, right? Because remember, we're making beds more comfortable to try to keep us in poor positions, which is causing destruction in our spine. So I like, you know, so, so for instance, latex mattress, non-toxic, right? Because I like to decrease toxins within my environment also. So a lot of these foams and stuff have off gases and, and I just don't want my body dealing with that at night.  I like bendable. I like mattresses that bend because I'm a firm believer. Some days I mount mic, I tweak something, I'll sleep elevated. Then some days I'll sleep flat. I move my bed all the time. I think elevated sleeping and being able to change, you know, change your sleeping angles is, I think that's brilliant. So I love the bed, I love the latex beds that bend. And, and that's really kind of where I go with that. But once you get the positioning correct, the body will do the rest in the middle of the night.  I'm like, put a sleep topper on it. Just don't throw it down the tubes yet. Distribute your weight a little bit more over a greater surface area. Decrease your pressure points because one of the reasons we wake up, remember pain, temperature and safety. So if we can decrease the amount of pain you're in at night by, by putting a down comforter or something thick onto that, you can save mattresses and save, save yourself thousands. That reminds me of a very good point. It's very difficult to sleep on your side on the ground because your, you know, your, your hip hurts, your shoulder hurts, wherever these pressure points that aren't really relieved. And you're right. If sleeping on a ground, you basically have to sleep on your back. You're, you're on to something. Thanks doc. It's, uh, it's been a passion of mine for the last seven years to get the messaging down so it's, so people can absorb it. Right.  They're like, what are you crazy? You're nuts. But once you start to see, you know, where the anchors are and what we're trying to create and it's not on, you know, don't do it all at the same time. You only need to do one hour, one and a half hours, two hours on your back. It's a game changer for the structure and it's going to save. It's going to, when people start getting this right disease, I believe in, in the U.S. across the world is going to get, it's going to become much less. If you go to sleep on your back in the right position on your back, will you stay in that position for a while? I mean, uh, is that, is that predictable that somebody will stay for that way for an hour or two before they start moving around? So now this is my, my ethical lie. When I tell you, it's only one hour that you're going to stay. I know based on doing that for days in, days out, months in, months out, eventually you're going to stop tossing and turning.  Yeah. Yeah. It's, it's, it's amazing. But that doesn't happen overnight is what you're saying. No, no, that's why I know. I love people with little chunks, little itty bitty chunks. And ultimately your body's going to push into the position that it's most comfortable in. So if, if somebody says, Oh yeah, yeah, yeah. Um, yeah, this isn't good for me. That's not good for me.  Hold your consciousness out of it. Work with law and just try it. And then over a period of time, your body is going to let you know if it's bad or not.  Is that a good position for you to be in? Oh yeah. And it's a great position for me to be in. There's no way you can't sustain that. More amazing episodes just like this one. Watch now. Some of the world's longest living people, people with the longest longevity, actually boil their coffee all day and then drink it black.


Hey, this is Brett and this 2022 Jeep Wrangler 4-door Sahara is stock number 23J25A. I'm here at Summit Automotive in Fond du Lac, Wisconsin, you're new and used Jeep and Jeep Wrangler headquarters. This 2022 Jeep Wrangler Sahara has the 3.0-liter V6 Eco-diesel engine, puts up 260 horsepower and 442-foot pounds of torque. This Jeep has been fully-safetyed and inspected by Elworth Service Shop, has a fresh oil and filter change. All the fluids have been checked and topped off and this one is 100% ready to go. I'm going to go all the way around in this video inside, underneath, start it up, take a look under the hood and give you the most accurate representation of the vehicle that I can. Billet Silver is the color and I shoot all my videos in 4K so if you have HD capabilities turn them on now because it is your best way to check out the quality, condition, options and cleanliness of the vehicle before seeing it in person. Going down the driver's side here rear quarter looks really good, the doors are in excellent shape as well and the front fender is in nice condition, note that it does have the color match fenders. If you like the video you can subscribe to my YouTube channel which is youtube.com slash summit auto, click the bell notifications and you'll get updates on the videos I do each and every day here at Summit Automotive. This one comes with the painted and polished aluminum wheels. These are 18 inch wheels and it has Goodyear Wrangler all terrain adventure tires. These are 25570R18s and they have I would say 80 to 90% of the tread left on them. Only 5,000 some miles on this Jeep frame and under body is like new and the front fender excellent condition. No scuffs or scrapes on there. You do get the factory fog lights, front bumpers in great shape, didn't see any major dents or dings on there. You get these seven slotted grille with these silver inserts and you get the little Jeep logo on the headlights there. The hood is in fantastic condition, I didn't see any dents or dings on there and the passenger side front fender is in really nice shape as well. No major scuffs or scrapes on there and as you go down this side of this 2022 Jeep Wrangler Sahara take note of how clean that body is, how reflective and remember like that paint is. I take these HD videos so if you are far away or even if you're close by and you just cannot make the trip down but you're still interested in purchasing the vehicle you can see the Jeep, hear the Jeep and have confidence in the vehicle you're looking at before you even get here so when you do get here there's absolutely no surprises and you can make a smart and informed buying decision from wherever you're at. If this video helps you make that buying decision let your salesmen know that you saw the video that was helpful and that Brett sent you. Back tires are just as new as the front tires and it does have the four wheel disc brakes, no scuffs or scrapes on that back wheel and the frame and under body once again is like new, has the nice rock rails on there and the door hinges all look really good. Coming around to the back, you'll note that this one does have the receiver hitch, four pin and seven pin wiring, you can look at that tread pattern on there so that's a brand new tire, that one's never been on the road and the back wheel matches and is in nice shape, love the eco diesel logo. Back storage area is very clean, it does come with the case for your front hard top pieces, this one does have the Alpine premium sound system with the factory subwoofer, you get a nice storage bin back here with the topographic container, you also have door hinge roof and windshield bolt holders back here and that's for when you do take your bolts out, you get four on each side, three on the sides, two on the top and then you get two quick disconnects to take that hard top off, we actually did a demo on how to take your hard top off your JL, that's in the upper right hand part of the screen if you want to check that out, very popular video, you get these seven slots back here on the back door, you also get the JL badge telling you your overall wheel base, overall length and water folding. Inside the door is a nice shape and that shuts nice and solidly, for full disclosure this back wheel is just as clean as the rest, no major scuffs or scrapes on there and on the rest side of the Jeep looks really good, all the door hinges are perfect, you do get heated mirrors, inside the Sahara package gives you the black cloth interior, you get the bucket seats in the front, this one does have the cold weather group so you get the heated seats as well in the front, Sahara stitched into the backrest, no rips or tears on those seats, this vehicle has never been smoked in and it does have driver seat adjust, height adjust, lumbar and then you also have side airbags on these vehicles now, also has auto headlamps, tilt telescopic steering wheel, power windows, locks and mirrors, take a quick look at the back seats, they are just as clean as front seats, no rips or tears back here, it does have the latch child safety system for any child car seats you may have and these seats do fold down for extra storage and you can see just how nice and flat they go, that headrest can stay down for better visibility if nobody's sitting back here, you also get two usb's, two usb c's, 115 volt, 150 watt plug-in and factory formats back here, very clean as well child safety locks on the back doors, we'll hop inside, check out the miles, the radio and everything that this jeep has to offer on the interior, 6087 miles, you get the seven inch lcd display on there, this one has the digital speedometer, you get the compass, you can change all those corners to read whatever you'd like, comes with the heated leather wrapped steering wheel, cruise controls on the right, bluetooth and information center controls on the left, you do get the audio controls on the back of the steering wheel as well, this one comes with the 8.4 for CU radio, it has the factory navigation system on it, there's highway 41, so that is working nicely, it does have the AM, FM and Sirius XM radio capabilities on here, you also have your climate controls you can do, your different apps including projection manager, you can project your cell phone to the screen via android.org apple carplay, we actually did a demo on an 8.4 if you want to check that out, that's in the upper right hand part of the screen, then you have your backup camera here which is really nice, they made these HD now, so they are crystal clear and a really nice feature on there, down here your more tactile volume tune and climate controls as well as your heated seats and heated steering wheel buttons, start stop capabilities, stability control, your speed crawl control, and then down here your power windows, you get an aux usb usb-c and then you get four auxiliary upfit switches part of that trailer tow group, eight speed automatic transmission four wheel drive system, this one does have the keyless entry with the remote start, you get the flipper key on there as well, and the other thing I like about the saharas, this one has the kind of mineral gray dash, it's actually a metal flake on there, it's kind of cool, and that looks really good as well, passenger side, floor mat and seat are in fantastic condition as well, and you do get those removable hardtop pieces kind of the crushed eggshell look, home link buttons for your garage door security systems and lane systems, this one does have a system SOS buttons and an auto dimming rear view mirror, we'll start it up and take a look under the hood, starts right up, no check engine lights or anything like that, I would personally like to thank you for checking out the video today, and hopefully from this hd video you've been able to verify the quality condition options and of course cleanliness off the sprinkler all the way around, inside and out, under the hood we have the three liter v6 eco diesel engine, engine bay is very clean, runs very smooth, once again this jeep has been fully safe and inspected by our service shop, has a fresh oil and filter change, all the fluids have been checked and topped off, there is the emission sticker, and this jeep is 100 percent ready to go, I would highly recommend this vehicle from a quality and condition standpoint, I'd ship this one to california, texas, florida, new york, wherever, whoever's going to get it, it's going to be very happy with the quality and condition on it, and to see more pictures of this wrangler, one of other 550 new and used cars, trucks, scvs, minivans, wranglers, halftones, three quarter tons, one tons you name it, we've got to go to that website right there, summitauto.com, full of pictures and descriptions of every single vehicle from two locations, all at summitauto.com, if you'd like to check out more hd videos, you can go to youtube.com, side summit auto, remember to like, subscribe and share on this video, and all the videos that you see there, click the bell notifications and you'll get updates on the videos I do each and every day, here at summitautomotive.com, in fact in a second you will see a link to subscribe to my youtube channel on the upper left, links to more wrangler videos I've done in the upper right, a link to this vehicle on our website on the lower left, and a link to one of our latest youtube videos on the lower right, put those checks out, we are super excited to help you with this ultra clean 2022 jeep wrangler sahara four door in billet silver metallic with the three liter eco diesel, thanks again for checking out the video, remember to like, subscribe and share on the youtube channel, I really appreciate it, thanks again


In this video, we'll work through another example applying the method of partial fractions to integrate a rational function, this time with a quadratic factor that is not factorable. Consider the integral of x squared plus x minus 2 over 3x minus 1 times x squared plus 1. Our goal is to decompose the integrand into partial fractions so that we can use known methods of integration to evaluate the integral. Let's focus on the integrand x squared plus x minus 2 over 3x minus 1 times x squared plus 1. As we've seen with previous examples, we can rewrite this, the integrand, as a sum of rational functions. 3x minus 1 is a linear factor, so I have a over 3x minus 1 plus. Now, x squared plus 1 is a quadratic factor that is irreducible. In other words, I cannot decompose it into real number factored form. In that case, my numerator is bx plus c to account for an x term and a potential constant term. If I had a cubic factor in the denominator that was not factorable further, then my numerator would be a standard form of a quadratic term. So, again, the numerator in the part of the decomposition with a quadratic factor as the denominator is a linear function as opposed to a constant over a linear factor. Our goal as before is to solve for the constants a, b, and c. We multiply both sides of this equation by the original denominator again since it's the common denominator among all rational expressions.  We see that here again. I'm going to expand by distributing a and expanding this expression bx plus c times 3x minus bx plus 3cx minus c. I'm going to clean this up a little bit.  I'm going to collect like terms here.  So we have this expression rewritten here. Again, as the equals sign implies, the left side is equivalent to the right side. I can actually equate the coefficients of each of these terms to help me solve for a, b, and c. So equating coefficients, we get one equation which is a plus 3b is equal to the coefficient of 1. We see that negative b plus 3c is also equal to 1 and a minus c is equal to negative 2. So we have three equations and three unknowns. So we're going to use processes used to solve systems of equations to find a, b, and c. So here are three equations. If I subtract equation 3 from equation 1, I see that I get 3b plus c, 1 minus a negative 2 equals 3. Using equation 2 and this new equation, I can use the method of elimination by multiplying the second equation here, this is equation 2, by 3, which gives me negative 3b plus 9c equals 3. If I add these two, I get 10c equals 6, so c is 3 fifths. Knowing this, using equation 3, a minus 3 fifths equals negative 2, which then gives me that a is negative 7 fifths. Using then equation 1, we find that negative 7 fifths plus 3b equals 1, so 3b is equal to 12 fifths, which then means that b is equal to 4 fifths. So we found our three constants, so we have the following. Negative 7 fifths, that was our a, over 3x minus 1, plus 4 fifths, x, this was our b, plus 3 fifths, which was our c, over x squared plus 1. I'm going to factor out a 1 fifth, because that's common among all terms. This leaves me with the following. And when I integrate this, I get negative 7 fifths, times the integral of 1 over 3x minus 1, plus 4 fifths, times the integral of x over x squared plus 1, plus 3 fifths, times the integral of 1 over x squared plus 1. And now we can evaluate. Negative 7 fifths, times 1 third, times the natural log of absolute value of 3x minus 1, plus 2 fifths, times the natural log of absolute value of x squared plus 1. You may want to verify this one using u substitution, plus 3 fifths, times inverse tangent of x, plus our constant c. This ultimately then gives us negative 7 over 15, times the natural log of 3x minus 1, plus 2 fifths, times natural log of x squared plus 1, plus 3 fifths, times inverse tangent of x, plus c.


If you visit any online travel agency like booking.com, Kiwi, Expedia, you'll notice that the user flow is almost the same, no matter what system you have. Travelers enter destinations and dates, choose among several options, and go straight to booking and checkout. But things that you see are only at the front stage. A lot happens behind the curtains. Hi everyone, my name is Andrey Chebotarov, and I'm a travel technology competence leader at Altecsoft. And today I'll talk about the hidden part of a typical online travel agency – its back office. It may be called an admin panel, a need office, or a operational center, but will stick to the term back office, because I like it better. A back office is an interface or a handful of them that allow OTA staff to do their work. So it kind of reflects the day-to-day duties of people involved in running this business. First, there are managers responsible for travel products and suppliers. Suppliers provide OTA with flights, hotels, packages, tours, while product managers make sure that these products are sold successfully. The managers define commissions, sales strategy, customer acquisition approaches, they also go directly to suppliers to negotiate deals. You'd also meet travel agents. Despite the idea that OTAs are automatic, you still need people responsible for the booking process and travelers to themselves. In some larger OTAs, there will be a group of customer support workers. But more on that later. Okay, these three groups are the core staff that operate back office systems. But let's not forget that travel agencies have finance departments, marketing, analytics, product development teams. Some have people responsible for travel content management, images, descriptions, you got the idea. Right. How do all these guys use the back office? And what exactly does happen inside of it? Imagine a traveler looking for a flight. When she clicks the search button, an OTA search engine shortlists several results. If you've seen my video about search engines, you know, it's not that simple. These results aren't just the top generic products that the GTS sends. This set of flights and airlines gets found by certain rules. For example, an OTA has contracts with several flight consolidators. And for the given city pair, best deals come from, say, Monday or Skybird. The engine will look for these specific deals in those consolidators that have the best prices. To make it happen, the back office should have a search rules interface and travel product managers use it. They define which suppliers you should reach to fetch results for specific origin destination and some other factors. Rules can define which travel agents I need to use. As you know, a single OTA may have multiple IDs with different deals tied to them. The same works with hotels. If we have great deals in London by hotel beds, we want to look at hotel beds for them. So a search rules interface allows travel product managers to configure where the search engine should look for flights or hotels. Right. Besides the search results themselves, travelers check prices. And the price that the traveler sees on the website is a combination of base price that an OTA gets from a supplier and the commission. By the way, check my previous video to learn more. Product managers have their interface for commission rules. Basically, commission rules interface allows these guys to configure how commissions get applied to different suppliers, origin and destinations or different travel products. Okay, let's say then the traveler has booked the flight. Here's when a travel agent starts acting. Travel agents and customer support workers would use a booking office. The interface contains all the information about current bookings. With this tool, a travel agent can check details on the reservation, make sure that the payment is valid and the airline has sent a ticket. Here you can also cancel a flight, change dates or rebook a flight with another carrier. All these actions must be supported by a booking office software. And obviously, a booking office allows for reserving flights and hotels manually, in case a traveler calls the agent directly. Some people just don't trust technology. Okay, there's another reason to call an agent directly. Some travelers can grab a seat for a cheap private fare that the OTA can't display on their website, but still sells them over the phone. But a booking office itself isn't enough. It doesn't cover communication with travelers, especially when something unexpected happens. You know, someone gets stranded in the airport because their connected flight is cancelled, or your travelers arrive at the hotel and the staff says that their room is already occupied. The first thing a traveler would do in these circumstances is try to connect with the travel agency. Travel agents and customer support must have means of communication with people, a help desk. Some travel agencies would have dedicated customer support division and a call center, and the back office system would have an integrated voiceover IP to communicate with travelers by phone. Also, help desk may have integrated messaging application to let travelers write directly to an agent using a mobile app, or say, Facebook Messenger, or even email. Once a traveler has detailed their problem, travel agent or customer support will assign a task in a help desk menu. For example, if you need to cancel a flight, it can be done in a booking office that was just discussed, or directly in a GDS terminal. But there are some specific requests that an OTA can solve with their software. For example, a traveler needs late check-in, or asks for a transfer from the airport. In this case, support or travel agent will have to go to a supplier's extra net or a GDS panel or even call a supplier directly. Great. Another thing to keep in mind, all traveler details and the history of all interactions get saved in a CRM. All businesses have CRMs today, and OTAs aren't that different, because loyal customers are the most valuable asset. Traveler name, their booking history, personal details, communications all start in a CRM and used by travel agents and customer support. OTAs may have a bespoke CRM tailored to their needs, or they can integrate existing ones like HubSpot or Salesforce to their back office. A CRM helps send promotional emails, use personalization and maintain coherent relationships. Okay, 5k things. Commission and search rules, a booking office, a help desk and a CRM. But what about the rest of the people working in an OTA? What do they use? As you've guessed, they also have their own software that can be integrated into core back office, or used as standalone tools. A marketing team would also use a website analytics tools like Google Analytics, a meta-search interface, a network interface and so on. Since marketing is also responsible for a website content, they use content management system or CMS. CMS isn't necessarily connected with the booking office, even though the booking engine on the website would directly communicate with it. Another optional thing, but still critical for some travel businesses. Some OTAs may work with small suppliers that don't have their APIs or other interfaces to send data. It means that such an OTA may have people responsible for adding this supplier content to the platform. They upload images, add descriptions, set prices, configure packages and so on. In this case, a booking office would have supplier and content management tool. Finally, if an OTA has an analytics and business intelligence division, they may source different data from a back office to generate reports. You would meet here popular BI tools like Tableau or Power BI. Then the reports can be used by travel product managers, marketing and C-level executives. But what about large-scale OTAs? Well, things may be much more complex with these guys. Add here, extra net management interfaces, integrated reports, analytics and even decision support systems for revenue managers. Integrated finance management, dynamic travel packaging engine, a whole lot of stuff. But most small and mid-size OTAs have those key tools that I've described. Okay, I hope it was useful. Let me know what you think in the comments below. Give this video a thumbs up. If you want to contact LTCHsoft, please check the video description below. And see you in the next one.


A public hearing on the bill to establish the Chattered Institute of Forensics and Certified Fraud Examiners became rowdy on Thursday in the House of Representatives over allegations of plagiarism. The public hearing was organised by the House's joint committees on anti-corruption and commerce. Details are in this report. Addressing journalists separately, heads of the two institutes maintained the stance on the proposed bill. Both are made submissions on the public hearing held by the House Joint Committee on Anti-Corruption and Commerce. The pro temp president of the Chattered Institute of Forensics and Investigative Auditors of Nigeria, Enakbe Victoria, said they were taking back when they discovered that the proposed bill was allegedly a duplication of their bill passed by the Eighth Assembly. On hearing this, we became curious and our curiosity led us to critically look at the provision of the newly introduced bill alongside with others, which has already been passed by the National Assembly and we discovered that the provision of the new bill merely duplicates the provisions of our bill, Chattered Institute of Forensics and University Professionals of Nigeria that has just been passed by the Two Shambas of National Assembly. It's an injustice. If this should be allowed. However, the Chief Executive, Chattered Institute of Forensics and Certified Fraud Examiners of Nigeria, Gashin Baki, who debunked her claim, said, the bill seeks to address the existing gaps and the growing complexities in the ways financial transactions have been conducted, especially with the use of technology and other reasons. Accountants are not fraud examiners. Neither accountants are forensic experts. And that is why, and which is also one of the accounting bodies, understanding that forensic sciences is a deployment of science to do forensics understood from the beginning that that traditional training of accountants that we have is not sufficient. Speaker of the House of Representatives, Femi Bajabiamila, who was represented by the House Deputy Leader, Peter Aqpartisan, said the country is in dire need of capable heads in the fight against corruption in the country, insisting that the bill is coming at the right time. In the legislative agenda of the United House of Representatives, we also stated, so we also identified the fight against corruption as one of the critical areas of our action and attention. I assure Nigerians that our commitment in this regard remains as steadfast today as it was today. The misconception arose due to the similarities of the nomenclature of the names of the institutes and their functions, as is passed in the provisions of the two bills, hence the need for the National Assembly to do what is required to save Nigerians from the semen confusions. Hello, hope you enjoyed the news, please do subscribe to our YouTube channel and don't forget to hit the notification button so you get notified about fresh news updates.