What's up guys it's Josh and we're back again with another video if I sound a little sick right now it's because I am and I already recorded this video once and the mic cord wasn't all the way plugged in so it had no audio I started editing like what happened but we're good we're good we're here we're filming it again I'm excited I'm pumped same enthusiasm we're ready today's video is a good one it's going to be discussing a topic that was highly requested in the last video that I posted on like how to study today we will be discussing my five favorite tips for avoiding procrastination if there's one thing I think we can all agree on it's that we've all procrastinated at some point in our lives and for most of you you probably procrastinate every single day I know this is one of the biggest problems I had when I was in high school tackling those tough assignments and also that I procrastinated in my college applications a lot let me tell you I was editing my essays all the way up to an hour before they were due on December 31st and you do not want that to be you trust me so in this video I'm going to be talking about some of the skills that I've developed since high school to avoid procrastination so I can successfully handle the massive workload and stress that Yale throws at me so that sounds interesting stick around because I'll be dropping some knowledge I almost forgot to introduce myself for those of you that don't know if this is the first video you've seen my name is Josh Beasley I'm a sophomore at Yale University studying Electrical Engineering and Computer Science this channel mainly consists of Yale vlogs sit down videos like this where I get to discuss some study tips or application tips for you guys and I also do like interviews and other things so if that sounds interesting to you at all consider subscribing and without any further ado let's get into it my first tip has to deal with organization if you have a big assignment project or application and it's just massive you have no idea where to start I recommend breaking it down and organizing it you're going to want to plan out the time that you work on each individual part of the project and you need to split it up into mandible sections to do that with each of these sections you're also going to want to have a goal of the time you want to complete the section by say you have a physics problem set that's like nine questions and you have like three hours free like after practice or whatever after school to get it done I recommend splitting that into three separate hour sections where your goal is to get three questions done when you're splitting these massive tasks in the smaller sub tasks it doesn't seem that big of a deal to start the big tasks because in reality you're starting one of the small tasks and once you're done with that you can move on to the next one or when it comes to studying for an exam you want to the week ahead of time plan out what day you're going to study what like oh on Tuesday I'm going to study lecture notes on Wednesday I'm going to start doing the practice problems and each of those tasks has a separate day and a separate time to be completed and rather than just saying hey I need to study for the exam you're like okay I need to review the lecture notes I need to review the textbook notes and I need to do the practice problems and it just makes it a lot easier some of these tasks may be overwhelming but dividing the problem into manageable pieces will make your life a lot easier to keep you sane another great point I want to bring up is Parkinson's law basically Parkinson's law says that if you have a task that takes one hour and you allot yourself three hours of time to do it your one hour task is going to expand itself to fill that three hour time slot so basically you want to set competitive goals and artificial deadlines are going to push you to get stuff done and keep you motivated rather than dragging out a task for longer than it's meant to speaking of goals and deadlines I'm pretty sure the early action and early decision college application deadline is in two days so if you're feeling stressed about your early applications or maybe you you want to prepare and do better for your regular applications coming up in December I highly recommend checking out the sponsor of today's video crimson education if you've been watching my channel for a while I guarantee you've been recommended at least one of crimson's videos that were created with the intent of helping students get into their dream school crimson will connect you with a team of strategist mentors and tutors that will help you create a successful college application whether that be SAT prep and tutoring extracurricular leadership and help or essay topic brainstorming and editing and the best part is is that it actually works they've had over 460 offers to top 50 schools just since 2015 and if you're an international student don't worry they have 25 offices across the globe so if you ever felt lost in your college applications or just feel like you want to stand out in the growing competition that just seems so intense these days I highly recommend checking out crimson they're creating an affordable plan that's targeted specifically for you I'll leave the link down below fill out the form and they will get in contact with you and with that let's get on the next part of the video tip number two has to do with the size of these divisions I was talking about your goal is to break the task into bite sized pieces if you're breaking the task into still big pieces that still are overwhelming still are threatening you're not doing the job right you need to break these tasks down into pieces that seem manageable and seem like you can complete them in a short amount of time hey if you can complete one of these pieces why can't you complete the next task you know it's just one of those things where like you just have to get started and then it'll keep coming a great way to help you divide your schedule work is a pomodoro technique which I talked about a lot in my last video that I did on how to study but I'll basically it allows you to divide your work into 25 minute blocks of work with five minute breaks in between so you can take a long like three-hour study session and break it up into six pomodoro cycles which all you have to do is really just look forward to finishing your first pomodoro cycle getting the break and then you're ready to do the next one and it's just a lot more sustainable also add rewards after each goal you reach like say if you study for two hours you get everything done you need to let yourself watch like an episode of Netflix or something you know just keep these small goals that are keeping you motivated obviously don't overdo it on the whole goal thing you don't want to like watch an episode of Netflix after every single problem or something like that but just like keep it reasonable keep yourself motivated my next tip has to do with the order that you go about tackling these problems obviously working assignments are not enjoyable otherwise we would not be procrastinating them but I guarantee you you can find at least one little piece of your assignment that you find interesting you find fun or you find intellectually stimulating so for example say you're working on a college application at least for me I do not like writing I mean I consider myself an okay writer but when it comes to like writing those college essays that was just such a grind and I would always push those off so what I did instead was I moved to the like the fun short answer questions the ones that would kind of get me thinking just to get some words on the page as soon as I was done with those I felt kind of like ready to just dive straight into the essays because I've already done a little bit of work done a little bit of work that was fun by the end of it I was just went straight into drafting my essays and it was great you want to do the small tasks that you enjoy in the project first leave all the ugly stuff for last once you've been warmed up and you'll be a lot more productive all right tip number four is to clear all the distractions in your working environment your goal is to create the best possible work environment this means if you get distracted when you're studying your dorm or in your house go to a library go to a coffee shop somewhere that's that's quieter somewhere that you're going to be able to work more you want to be in an environment that allows you to focus for a long period of time and once you're in a good spot you have a personal duty to minimize all the distractions that lie on your own person this means no checking text messages facebook instagram anything you need to let your phone be at least for me what I'll do is I'll go and I'll set my phone all the way on the other side of the room I'll turn off like notifications or whatever so I can't hear it buzz and I'll just go to the back to the other side do my work and I have no motivation to get up and walk all the way over there to get my phone other people I know will like completely delete the app especially during like finals period or whatever they don't even want to be tempted with that and I also know that on your laptop there's like google chrome extensions that will allow you to block certain websites during certain times of the day also headphones and music can make studying a lot better because not only does it allow you to listen to your own tunes but you're also blocking out outside noise that may be distracting all right we're on to my last tip which may seem a little counterintuitive but tip number five is to lower the bar sometimes a goal just might be too high we get stuck in the mindset that we have to achieve a certain standard or achieve a certain amount of work but in reality it's this high standard that's giving us this perceived inability to complete the task if we lower the standard we might be more likely to work lower the bar for yourself relax a little bit and automatically you'll feel a little more willing to work even after lowering the bar and then going at the task again I guarantee you you're going to exceed the original task that you set this will give you confidence and inspire to keep working a little more and as you begin to gain your confidence back you can gradually set the bar higher and higher and higher until you're back to where you originally wanted to be don't be afraid to take it easy for a little bit that's good for you all right that about sums up my tips for this video hopefully you were able to take a couple pieces of useful information from this if you enjoyed the video or found it remotely helpful feel free to drop a thumbs up down below it helps me and supports the channel a lot more than you think if you have any questions comments concerns future video ideas drop down in the comment section below i will try to read through them all and respond to as many people as i can if you're new and you haven't subscribed yet get on that as soon as possible and uh with that i will see you guys in the next video


My name is Kathleen O'Brien and I've had the privilege of being the master of ceremonies for the FAA forums. This Sun and Fun has been the 33rd annual Sun and Fun fly-in. It started with just a few planes and has now grown to the second largest air show of its type in the whole U.S. Sun and Fun has balloons, ultralights, home-built, aerobatic planes, choppers, and experimental aircraft. It's been a wonderful week for aviators of all kinds and new people wanting to get into aviation. We have a wonderful program for you today just wrapping up all the activities that have gone on. Let's begin with a little overview starting with how the balloons took off one morning this past week. Bob Donahue. Welcome back, everyone. I have with me Bob Donahue. He's acting FISDO manager for Sun and Fun while we're here. And Flight Standards Office is open from 7.30 in the morning to 4.30 in the afternoon, sometimes even later. And lots of things have gone on there, Bob. Tell me a little bit about what the purpose is for Flight Standards being here at Sun and Fun. Right now we're trying to support the local pilot community out here by providing all sorts of available information, anything from airworthiness issues all the way through pilot credentials. We serve a multitude of ideas and a lot of these agencies that we provide a lot of support to integrate very nicely into the overall safety of the aviation services. Today we have virtually concluded an outstanding session with operations here with the aviation community. It seems like we have increased the safety significantly. In fact, we only had a total of four accidents and two incidences which is outstanding for such a large mix of aviation assets within the local area. We have an outstanding support from the local emergency response units, which they did respond to these operations over here and they performed magnificently for the first time. I've never seen this done before, but we actually integrated the active flight line with the actual customer base or the civilians that we have in the local area. This went without incident and it was an outstanding opportunity for the local people to ensure they not only the safety of their own benefits, but to actually see how the aircraft operates in such a local environment. It's really been fantastic. Couldn't speak highly of everybody and they've done a real fine job. Bob, people actually got to walk the flight line then and take a close look at the aircraft. Right up close and personal, when the engines were started they got an opportunity to see the actual ferocity of the winds, the sound of the engines, and actually got a chance to see the pilots. The ground crews, the wing walkers, everything was done fantastic. Everybody got an opportunity to see up front and personal every aspect of the aviation community and perfect safety. It was a beautiful mix. The helicopter rides was fantastic. The tail draggers, the by planes, everybody got a chance to really get involved this year and they had an opportunity to experience what we're doing now. It's gotten so good, though, that the sport pilot side of the house is taking off very, very fast. The majority of our questions that we fielded were specifically oriented towards the sport pilot side. We provide all sorts of new airworthiness information to the public and it seems as though the trends that we're seeing today is leading the sport pilot community in a good, solid direction. Bob, how were you able to provide up-to-date information when people walked into the flight standards office? We had a good team, good competitive personnel from airworthiness to operations that came in from the Orlando Flight Standards Office and the Tampa Flight Standards Office. So we had representatives of at least two per segment to support all of these questions. We had a high activity level of all areas to include the ultralights, the activity levels and providing airworthiness and pilot credential information. We had compliments coming in from Oklahoma City to provide all sorts of those hard questions that we cannot answer at our local level. Things that are medical operations and airworthiness certifications of ultralights all the way down through the experimental bills. So the public this year has provided an extreme amount of interest in the sport pilot and ultralight fields. With our participation this year and the answers that we were able to provide, I'm sure will increase the safety levels of things to come. You did a beautiful job and thanks to the team in Oklahoma and the other people that were on the other end of a telephone or at the other end of a computer were able to support anything. Thank you very much. We're going to slip to a segment that shows some of the ultralights. We'll enjoy ourselves. Thank you. Thank you, Bob. Bye-bye. We talked a little bit about some of the things flight standards did. Some of the other things that happened during this week were that local regional and regional awards were given out for the general aviation award program. We had remarkable visitors from the FAA and from all over the world. We interviewed many of the air performers, the air show performers and talked about what it was that got them excited and interested in having this kind of an aviation life. And now we're going to talk about the heart of a lot of the aviation activities here at Sun and Fun. Welcome, Laurie Zugre. Laurie, air traffic performs a pivotal function here at Sun and Fun. Let's start with how many people do you bring in and where do they come from? We do bring in people from as far north as Albany, New York, down south to Miami, Florida, all the way out west. We bring in people from Memphis, Evansville and Minneapolis. So we've got a team of 56 people that we bring in up and down the East Coast, basically. What kind of jobs do they need to do? Are they just telling people where to go? What we do is we separate up the individuals that we bring in the controllers into teams. We've got eight teams and six controllers on each team. One team does have a seventh controller. We have an agreement with Oshkosh. And what we do there is a controller is picked at Oshkosh as the controller of the year. That individual comes down and we recognize them and honor them and we put them on one of the teams and they work with us. And this year, tonight, in fact, we will select a controller of the year for Sun and Fun and we will send them to Oshkosh. So it's really a very good will event back and forth. Each of the teams is responsible for either working at the tower or they're out at Lake Parker, which is a fire tower that we use. Lake Parker, we will have aircraft that we're very busy. They'll hold over Lake Parker and we'll meter from Lake Parker then into the airport here. We've got two more areas that we'll put teams. We call it departure and that's for all the arrivals that want to depart, especially after the air show. We get a significant number of pilots that are leaving after the air show. We have a team of controllers that actually are on the sides of the runway, out on the runway, and they position the aircraft on the runway for departure. So in about a 45 minute period of time, we can get about 300 aircraft out of the airport. We try to do that as efficiently as possible because we would like to get the departures out prior to sunset. We get the controllers off the runways before it gets dark. And then the other position that we have is what we call fly by and that's for the arrivals that the controllers will be out again on the runways and taxiways. And they will be directing the aircraft on how to exit the runway so that they can either head towards a terminal or they can head towards Sun and Fun or Camping or wherever they want to go. And then Sun and Fun volunteers who do an excellent, excellent job take over and leave the aircraft to their parking. Laura, do you have any numbers for some of the operations that conducted here? Sure, we do. So far, not including today's numbers, we've worked about 18,000 operations. It's significant for an event that is basically a week long. And we're able to do that because of waivers that we have received for reduced separation for our phraseology. The City of Lakeland does a tremendous job in allowing us to come in and helping us. We use one of the taxiways as a runway that's notaned that way. We've got a waiver for that. The City of Lakeland is very hospitable to us.  During the event, we do use the Lakeland Air Traffic Controllers also. They're on one of the teams. And on Thursday at 10 o'clock in the morning, that was our largest arrival period. We had a total operation of 570 on Thursday. And then for our departures, that was on Friday and that was from 6 to 7 o'clock in the evening. We worked 635 operations in that period of time. Lori, a lot of good things have happened. And I've seen the red shirts around and they come with smiles and they come with enthusiasm. And because they do such a good job, we had a wonderful year here at Sun and Fun. Thank you. Thank you. And now we're going to go and see a little bit of our static displays that happened here at Sun and Fun. Thank you, Lori Zuge. Thank you very much. Stay here. Welcome back. Marty Broward is here with me today from Flight Service. And Flight Service has been on the field thanks to a lot of people. And Marty, how about we start off with thanking the people that helped get Flight Service here with us today. Absolutely. Thank you very much. We're honored to be here. I represent Lockheed Martin and the FAA has tasked us this year to provide flight services to the Sun and Fun fly-in event. And as you probably know, space is very limited here on the airport. There's many, many vendors and spaces at a very, very minimum. And the FAA production studio allows us each year to share a portion of their building for our flight service area. And I would like to thank Obi Young and the entire production crew for making us feel at home in their space. Marty, thank you very much. Now tell us a little bit about what you've been doing here. And how did the equipment wasn't here when we came at first, was it? Right. Again, because this is borrowed space and the FAA production studio uses all the space they have here, they pull out all their equipment to allow us to bring in our equipment. So Lockheed Martin sent us the computer displays and monitors. And then we have two vendors that provide our information. One is WSI that provides our weather graphics and TFR information. And the other one is AISR that provides us with the weather text data and the flight processing capabilities. Well, we had relatively good weather here, some beautiful clouds, but not much else. So tell us what kind of customers did you have coming in and what was that like? Again, safety is the key and one of the key reasons we're here is to provide pre-flight briefings for pilots. And as part of the air show event, there's also reservation requirements. So we also provide reservations for the pilots. But again, the key thing is the pilot weather briefings. And we do the complete pilot weather briefings on-site for walk-in face-to-face briefings and also flight plan handling. But in addition to that, we provide numerous outdoor briefings. We provide the emergency response team a morning briefing so they know about the winds and any special weather situations that could impact their operation. We provide a balloon brief for the balloon launch. We also provide a ultralight briefing three times a day, one in the morning, one in the afternoon, and one in the late afternoon for the ultralight pilots. We provide daily air show briefings and warbird briefings. We also provide an outdoor briefing for just general weather summary because numerous people fly in. They kind of want to know how the weather looks for later in the week and what day they should plan on leaving the event. Again, we were blessed with great weather and although our numbers are down a little bit this year, for safety's sake, we're always glad when the weather's good and it's not a factor for any bad situations impacting the pilots. Marty, what are your numbers? Do you have any idea? So far this year we've had 6,700 total flight services, a little over 3,200 pilot weather briefings, and right at 200 flight plans process. And how many personnel did all this work? We had 14 total, one operations manager, one supervisor, and 12 specialists. That's a lot of work for a very small group of people. What happens if someone arrives at Sun and Fun and all the excitement forgets to close their flight plan? That's an excellent question. We actually do overdo aircraft searches here on the airport and as a result of that, as you can imagine on an event this large with this many airplanes, it's really difficult to try and find one airplane that forgot to close their flight plan. Civil Air Patrol has a presence on site. This year Lieutenant Lynn Gilner had 78 senior members and cadets helping him monitor each airplane that landed and help us to locate any overdue aircraft. There's one other important part of flight service when you come to town and that is the barbecue. Was it a success this year? It was. Our manager Reggie Rivers does a phenomenal barbecue and every year as part of the event to honor the specialists that come from all over the country, he cooks a barbecue and it was very successful. And I went in for leftovers and there were none. So that doesn't count. But Marty, thank you very much. The flight service, I was in there several times. Good questions answered. Good answers for poor questions and lots of good support. Marty, thank you very much. And now we're going to segue to some of the military aircraft that gave us such a good show and such a good time here at Sun and Fun. Welcome back everyone. We're going to talk about a unique and important part of Sun and Fun and the FAA production studio. And that is our outreach program. And I have with me a regional and national winner for the volunteer program, volunteer fast team rep of the year, Cheryl. Come talk to us. Cheryl DeFilippo. Hi, Kathleen. Thank you so much for having me here today. You know, this week has been a whirlwind, but luckily we'll be able to remember it with all our great coverage and our photography that we've done throughout the week. You know, the FAA production studios is on the field all year long. 365 days a year. We're on the field open for business about six days a week, sometimes seven days a week. And we welcome everyone out there to join us on our live stream. Hopefully all of you out there now will join us in our future productions and our replays of some of the programs that we've had here at Sun and Fun. It's been a tremendous week. We offered up 28 programs throughout the week. We put eight programs up live via satellite. We brought you educational format that was second to none, and we will strive to do that all year long. What's real important though, Kathleen, is to let everyone know that this studio is completely free to the aviation public, all our viewing, all our educational programs. You can join us live. You can join us on our stream. You can join us on the get-in network. That's the government educational training network, the aviation training network. And everyone that makes this happen and brings this program to our viewers are volunteers. We have a volunteer staff here at the studio of approximately 125 to 30 volunteers. And the absolute dedication that happens here at the studio is phenomenal. Our cameramen, our floor people, our technical directors, our staff, all the way down to our catering crew. And I shouldn't say down to because this week we couldn't have made it without our catering crew. And I give them a huge, huge applause. It's been a tremendous week. We've had a lot of fun. You've been a wonderful host for us all week. Kathleen's been our host throughout the entire week, and we can't thank you enough. You've done a tremendous job. Cheryl, I appreciate it.  What you didn't mention is how much expertise they bring. I'm astounded by the quality of people that come and the quality of personality and professional expertise. You're absolutely right. And they're second to none. We have people that come to us with a tremendous amount of experience. We have professional cameramen. We have professional people up on our avid editing equipment that bring these programs to you and edit our productions and bring you the terrific finished product. We have everybody from airline transport pilots, student pilots, CFIs. I just can't tell you the very amount of talent that is here. You never know who you're going to be standing next to. You never know who you're going to be talking to. But we're all in one big family. That's the best way I can describe it. It's one big family and it's one cooperative effort. And it's a privilege to be a part of that kind of family. Yes, it is. It truly is. And Cheryl, you've done a lot of anchoring to this whole week because you've been on call to take visitors. We had an extraordinary aviation person from Costa Rica. We've had administrators from Washington in the FAA and people from our regional office. Life has been full all week long and you've been there and your camera crews have been there. Yes. The golf carts have been there for the most part. Yes, yes. And all of life has gone along very well. We've had no less than two remote crews out on the field at any given time. I think our coverage this year has been extraordinary. And we're looking forward to being able to bring you programming and aviation safety programming coming up that is second to none. Thank you, Cheryl. I appreciate it. Thank you, Cat. We're going to switch over now and look at some of the joys that people come for. And that's the air show here at Sun and Fun. Oh, that's wonderful. Let's take a good look. Welcome back, everyone. Joys such as that air show couldn't possibly take place without the background, the infrastructure and all the dedication of the people that have been here at Sun and Fun. And especially the National Aviation Safety Foundation. Ernie Strange was here with us and he was in there with all the other volunteers, monitoring, helping, sweeping, whatever needed to be done. We've had a remarkable week with good safety forums, with remarkable workshops, with an outstanding group of vendors who came and helped out and did other things, especially with an open door flight service and flight standards, with good exhibits, new exhibits and support from all around. The FAA studios here are part of the National Safety Foundation and the FAST team here. We've had support from Kevin Clover, the national FAST team person, and Ken Spivey, our regional FAST team manager, and also Doug Murphy. So life has been good. Obi-Yan is still alive and well and leading us. So now let's go to Living the Dream video. What happens here at Sun and Fun? Before I got into country music, I was a professional pilot. So this is really important to me now because I don't get to enjoy aviation as much as I used to for a living.  You know, this is my ninth Sun and Fun convention that I had the chance to actually come to. And every single year it's a different experience for me. Since the last time I was here, we've continued to work with aviation and space education for the FAA, continued to grow that program. Last year we reached over 200,000 students through all the help and donation of time from FAA employees and all of our partner organizations that the FAA works with. And we're continuing to just basically spread the word that the aviation industry has a lot of career opportunities for young people to get involved in. I think the theme for Sun and Fun is here Living the Dream is a great choice for the theme because aviation is one of those wonderful things that people don't fully understand and appreciate unless you're involved in it. And the involvement here is just phenomenal. I'm a big believer that the success of what we do is because of people working together to make each other successful. We have the best aviation system in the world. Certainly the state of Florida and the area around Lakeland Linder Airport has got to be the hub of aviation for this country this week. And we're just excited to be a part of it and continue our area on not only enhancing safety but promoting this wonderful thing called aviation. Please welcome Mark Grady. Big thank you to the FAA safety team and the FAA Safety Center here in Lakeland, Florida. And a big special thank you to the folks at the FAA production studios here. All of these and all these cameras up in that ominous looking booth upstairs with Obi Young and Hugh and the crew up there directing all this are the volunteer crew members that are making this possible for you at home to watch this on the internet and also to have this stream all over the world to pilots to help them become a little bit safer. Let's give the FAA production team a big hand for their work and what they're doing here in Florida. Hi, my name is Rodrigo Brenes. I am from Costa Rica, Central America. This is Araceli, my lovely wife and welcome to Sun and Fun. Let's see you next year. This was a remarkable week for me and for everyone here. Thank you so much and next year is the 34th annual. Come on back. We're going to close with some pictures because we couldn't cover everything in this short time. Stay with us. Come back. Thank you FAA production studios.


Everybody, Dr. O here, we're moving on to myth number three.  First thing I have to tell you, muscle and lean mass are not the same thing. You certainly might lose some lean mass while you're on a diet. This is true of any diet, fasting or not. Number one, fat isn't just fat. Fat is somewhere between 13 and 16% lean mass because it has protein in it, cellular structures in it, et cetera. Even if all you lose is fat, let's say you get a DEXA scan.  Now, the thing to keep in mind is that you're carrying less you around. If you lose 100 pounds, maybe you will lose a little bit of lean mass because you're carrying less you around. Imagine strapping 100 pounds on your back, your lean mass is going to go up because you have to carry more of you around. Keep all those things in mind. The real question we're trying to answer here is, how long can you fast before you start to lose more lean mass than you absolutely have to?  Let's go ahead and dive in. What does the science say? One of the most important studies I've ever seen as a diet or as a nutrition teacher. A limit on the energy transfer rate from the human fat store in hypophagia. This study is going to tell us how aggressive we can be on any type of diet because it will tell us how much energy our body fat can provide each day. Hypophagia means when you're not eating as much as normal, energy transfer rate is saying how much energy can a pound of fat provide is basically what we're going to look at here. Here is from the abstract and I'll decipher it. A limit on the maximum energy transfer rate from the human fat store in hypophagia is deduced from experimental data of underfed subjects maintaining moderate activity levels and is found to have a value of 290 plus or minus 25 kilojoules per kilogram per day. In the next slide I'll make that calories per pound. Just so you know these underfed subjects, they lost 25% of their body weight. They were eating 1,570 calories a day, just so you know. A dietary restriction which exceeds the limited capability of the fat store to compensate for the energy deficiency results in an immediate decrease in the fat free mass. In cases of a less severe dietary deficiency, the fat free mass will not be depleted. What that is saying is once you know how many pounds of fat you have in your body and once you know how many calories those pounds of fat can provide, you know how much you need to eat. If your body can provide a certain number of calories, you have to provide the rest or you will start to lose lean mass.  If you don't go on that strict of a diet, you should be able to lose just fat without losing muscle or lean mass on top of it. Here's the numbers. I did the calculations. You can take a look at them. I converted kilojoules per kilograms per day into calories per pound per day. This gives us a ballpark estimate of 29 to 34 calories per pound of fat. I usually stick with 30, so let's make it simple. Every pound of fat on your body can provide 30 calories. I do that because I err on the side of being less aggressive because I want to make sure you preserve every ounce of lean mass that you can. So cool. This is so important. We no longer have to guess how many calories we should be eating on a diet. We no longer have to guess how aggressive we can be with our fasting. This information is an absolute game changer. So let's go ahead and look at some real world examples. So I have four of them here, a 300 pound man with 40% body fat. That means he's carrying 120 pounds of fat on his body.  A 200 pound male, 12% body fat. He would only have 24 pounds of fat on his body. Then the last one was actually from my last DEXA scan and my last resting energy expenditure test. A 268 pound man with 32% body fat. That's where I was at that point.  All right. So 300 pound man with 40% body fat that gives us 120 pounds of fat. Let's take that times three, 3,600 calories per day.  His maintenance calories were 2,560 calories per day, which you'll see is way less than 3,600. So this person could do alternate day fasting. No problem. Should not be dipping into their lean mass stores at all because as long as their fat is providing that much energy, then why would your body pull from your lean mass? This person would have to be a heavy exerciser before they would ever reach a maintenance calorie number where I would be concerned about fasting with them at all. Can this person fast safely? Absolutely. I could do any of the fasting protocols I recommend, even the most extreme, which is alternate day fasting with zero calories on your fasting days. Now let's look at some gray area. Next person. 150 pound woman with 30% body fat. She has 45 pounds of fat on her body. 45 times 30 is 1,350. Her maintenance calories are 1,678 calories. So take 1,678 calories minus the 1,350 calories her body can provide, and we're left with 328 calories. So should this person do alternate day fasting or they eat zero calories on their fasting days? No. I'm definitely not saying they should eat 328 calories per day. I'm saying they have to eat 328 calories per day if they want to preserve lean mass. I know plenty of people with these stats that do alternate day fasting, they lose weight great, but they're probably losing a little bit of lean mass. Not a ton, especially if they're sleeping and their stress is under control and they're lifting weights.   Lots of people do alternate day fasting where they eat up to 500 calories on their fasting days. So is fasting safe for this person? Yeah, I wouldn't recommend the strictest alternate day fast and definitely not extended fasting, but they could do the hybrid alternate day fast. They could do the 5-2 program. They could do any of the time we should be feeding. So fasting perfectly safe will not impact their muscles if they do it smartly. Next one, 200-pound man, 12% body fat. That's only 24 pounds of fat, 24 times 30. This guy's body fat can provide 720 calories per day. His maintenance calories are 2,513. So take that 2,513 minus the 720 his body can provide. He needs to provide his body with 1,793 calories per day. Alternate day fast things off the table if he wants to preserve lean mass. I would recommend the 5-2 program, they're all at the table. I would recommend time restricted feeding in a 16-8 window. So in 8 hours every day he should be eating around 1,800 calories. He can eat less, but he'll lose more lean mass than he technically would have to. He can eat more and go on a slower diet and that'd be perfectly fine too. But that's the number he should shoot for. So you probably don't care about these people. Let me share one example of me and then we'll kind of look at how you could look at this. So a 268-pound man with 32% body fat. That would be 86 pounds of available fat, 2,580 calories per day could be provided by that fat. These calories 3,341 when I'm doing moderate exercise. If I'm doing light exercise it's down to 2,964 or sedentary is 2,587. So that's the number that I kind of look at here. On a day when I'm doing moderate exercise I'm eating. Those are my eating days. So can I still do alternate day fasting? Yes, because on the fasting days I'm just doing light activity or I'm sedentary. I'm sitting here, I'm working, I'm standing but I'm not doing a whole lot. I'm not exercising. I'm taking some walks. So I'm in that window where my body could, at this point, where my body could still provide the calories I needed every day. So I'd already lost 146 pounds by then, I was still using alternate day fasting. I'm leaning on this now and I'm still doing it but I just have to be really careful. Another thing I would note is generally when I am fasting I'm also on a low carb diet so I'm more fat adapted. So I think part of that means that your body fat can actually provide energy more efficiently as well. So at this point I'm at that gray area but what should I do? I should definitely not be super active on days when I'm fasting. I shouldn't be training on days when I'm fasting because my calories for those days would go too high. But in this situation fasting was still safe. So you need to go through the lesson where I taught you how to figure these numbers out for yourself. So basically what you need to determine is do you need to be eating? If you have enough body fat on your body you don't need to be eating and you can do alternate day fasting. If you need to be consuming calories then look at the modified programs or look at time-restricted feeding.  And don't forget you can even build muscle while you're fasting. So when I lost my first 100 pounds 88% of it was fat, 12% was lean mass. And that lean mass really came from fat. I was getting stronger, everything was showing that I wasn't losing muscle while I lost 100 pounds. But then as I lost the rest, so when I got to 165 pounds of fat loss, I'd actually increase my lean mass by 15 pounds. This is documented by Dexascam. So not only can you fast and not worry about your muscles, you can fast and build muscles if you follow this program to the letter.  When you're on any kind of diet, fasting or not. Being on an aggressive diet without lifting weights. So I always recommend if you're worried about lean mass, then tell your body that it can't use lean mass for fuel. So get some resistance bands, take some walks, walk up and down the stairs. It doesn't have to be a lot, but use your muscles. So your body sees them as a necessity and not a potential fuel source. Okay, this is a super important myth and we now have busted it. I hope this helps. Have a wonderful day. Be blessed.


Welcome to this CUBE Conversation. I'm Dave Nicholson and we are recapping the Citrix Launchpad series. This series presents announcements on LinkedIn Live on a variety of subjects, specifically cloud, security and work. Three topics that I think all of us are keenly aware of going through the last 18 months of the pandemic. Citrix has taken time to sort of regroup and look at ways that security can be improved so that it isn't a hindrance for members of staff, but instead offers a unified integrated way of dealing with security across all of the variety of situations we find ourselves in today. Everything from a mobile device in a cafe through actually working back in the office when we get the opportunity to, to accessing information on a company-issued laptop in a home office, secured networks, unsecured networks, secured browsers, unsecured browsers, the permutations are nearly endless. So Citrix has taken an interesting point of view, starting from the perspective of zero trust, meaning everything must be authenticated. They apply contextualism to their strategies. So the context and the posture of the access, the device, the location, all of those matter so that security protocols are tailored to help enhance productivity and security instead of, again, being a hindrance. So I highly recommend you go to the Citrix launchpad site dedicated to security. Two senior Citrix execs, Tim and Joe, will go through great detail on the announcements, but let's recap a little bit from an overview perspective. The first is this idea of secure private access. You combine that with secure internet access and now you have a package that allows this contextual security posture that can change and adapt based upon varying conditions. Additionally, they have announced a partnership with Google where all of these capabilities are built into the Chrome OS. So now you have a device level native support for these protocols. They're also talking about bot management as something that is critical to security moving forward.  You don't want them getting into your system, but there are some bots that are okay to have poking around in your environment. So again, go into the details with Tim and Joe. Having said that, I am delighted to have a very special guest here, friend of theCUBE, veteran of theCUBE, author, advisor, author of the book, Cyber Minds and tech executive, Shira Rubinoff is going to join us in just a moment. Hello and welcome to this special CUBE conversation. I'm Dave Nicholson and we're recapping the Citrix Launchpad series with a focus on the topic of security. Now, whenever we're going to talk security on theCUBE, we have a CUBE veteran and smartest person on cybersecurity that we know, Shira Rubinoff. She's a cybersecurity executive, author and advisor, specifically author of the excellent book on the subject, Cyber Minds. Shira, welcome back to theCUBE. Thank you, pleasure to be here. How are you today? Doing great, always great to be on theCUBE and talk to you folks and certainly be part of something from Citrix. Well, that might be the last pleasant thing that we say because we are surrounded by security threats. So are you ready to get serious? Always, with a smile, serious with a smile. So, you know, one over kind of overriding question that a lot of people have now, if you're an IT executive, you've experienced a complete change in the world from so many different angles, but how has the pandemic changed the way you think of security? What are the dynamics at play? Things that are different now that we couldn't have anticipated maybe two or three years ago? Well, interesting question. Certainly, if we look at the scope and the ecosystem in the way that organizations operated, it was pretty much, you know, in the high 90% of people being in the office with just the few percentage being working from home and that had to shift literally overnight to literally the flip side of it, having the multitude of the organization work from home, work remotely, and maybe the few that's people that had to be in the office were there. So all of a sudden organizations were left with this, how do we secure down our organization? How do we keep our employees safe? How do we keep our organization safe? How do we connect to the outside world? What do we do to maintain the proper cyber that's called cyber hygiene with an organization? And that's a topic that I talk about quite frequently. When you look at cybersecurity as a whole, we look at the cyber posture of an organization.  So of course the ongoing training and that had to shift as well. We have now training for the organization and employees but also think about the consumers and who else is interacting with organizations. We have to switch how that is done and that has to be ongoing in the global awareness, the cybersecurity of course at top of mind. And then that would lead to also zero trust. Zero trust is a massive, massive piece of cybersecurity need for organizations. We think about it as who needs the data is king. Whoever has the data, they rule the world, right? They own the organization, they do what they need to do. Zero trust, limited access, knowledge of who gets in, why they get in, the need to get in and the need for it with an organization. So zero trust is a very key component. I know Citrix is very focused on as well. We talk about updated security and patching and all that has to happen, think about remotely. So not only are we thinking about all these topics, we have to think about them going at warp speed with people that might be working remote who also have other things they have to take care of. Maybe they're taking care of elderly parents, maybe they're having to watch their kids on Zoom, making sure they're staying on Zoom and all sorts of things with school and other maybe roommates who are working for other organizations, not having important information in the backgrounds of their Zoom while they're having these important conversations with organizations, but also think about the multiple devices people are using. They may have an area that's set up properly in order to do their work, but then again, they have to be in another room at the same time. Oh, let me just grab my device. So the whole area of the multiple devices, the warp speed of working, and not, let's call it the pause. And this is one of the key elements that I would tell all organizations to stop and pause to think about what you're doing before you do it, could save headaches, but that was not interplayed with the height of the pandemic. The height of the pandemic, we were worried about what's going on, knowledge of information, where we're getting this information, downloading it, clicking on links, then we're working at the same time, taking care of people. So all these things are happening simultaneously, leaving open these open vectors for the attack surface to be that much more heightened for the bad actors to get in. So you advise some of the largest companies in the world on this subject, and obviously you're not gonna reveal any names or specifics, but as a general overall view from your perspective, how are we doing right now? Is the average large organization now sort of back on cruise control, having figured everything out for this new reality? On a scale of one to 10, how well are we executing against all of these changes? That's a great question. Let me talk about the global whole. I think organizations are actually doing really well. I think there was a quick ramp up to figure out how to get it done, but because of also the shift of sharing of information that some of these largest companies across the world, they came together to share information with bad actors, to share information about their tax, to share information about what to do if something happens, who's out there, and bind together almost like a whole. So it wasn't each finger on its own, it's a hand as a whole looking at it from a stronger perspective. So I think that shift coupled with the fact of the knowledge and understanding of what companies needed to do in terms of locking down the organization, but also allowing and helping their employees, empowering them to get their work done, but get it done in a secure, safe fashion. And I believe now, obviously we all know, they obviously, but the ransomware attacks are now prevalent and they're becoming even more intense with the rise of 5G, the way that attacks could happen at the warp speed, we're now having to understand that being reactive is not enough. Being proactive is something that is wonderful to see organizations that are doing as well. It used to be, okay, let's be reactive. If something happens, what do we do? Let's have a plan in place, but that's not good enough. And we've seen that happen because these attacks are coming at warp speed. So the proactivity of these organizations that they've taken is applaudable, in general, I can't talk for all the companies, but the ones that I've been consulting to and have interactions with, I'm pleasantly surprised and not surprised as well, that the way that they've taken their cyberposter so seriously and where they focus in, not only on the organization as a whole, but their employees, as individuals, what their needs are and being able to give them what they need to do their jobs well. Yeah, that makes sense. When you can, you can almost think of it like, you know, cybersecurity is a team sport. And to the extent that all of that proactive work that an organization can do can be absolutely undermined if we don't do our parts as endpoints, as endpoint people. And, you know, when someone reads cyberminds, I think it's, there's an undercurrent that I definitely sensed. And then when I looked more closely into your background, I realized that, yes, in fact, you do have a background in psychology. I wanna shift to kind of a question along that line, if you don't mind. Think about the psychology of people who have lived through the pandemic. This concept of our personal hygiene and our personal security has been in the forefront of our minds. You leave the house and there's hand sanitizer and masks and maybe gloves. We're very, very aware of this. How has that affected us from a cybersecurity team sport perspective? Has that made us better players on the field? What are your thoughts in that regard? I actually love that question. You know, as we saw the pandemic heightens, everyone became hyper aware of their own personal, it's called cleanliness. And in terms of where they are, what they're doing, if they're masking, if they're putting on gloves, the sanitizers are everywhere, six feet apart. Everybody's thinking about that. It's a forefront. It became a way of life. And if you then do shift that and you're saying, okay, let's look at the technology, the cybersecurity part of it, your own personal safety, your own personal cybersecurity, I think we failed a lot in that area. I think because of the fact, you think about the human psychology and the pieces that people needed to know information. Everybody was hungry for the latest and greatest information. What's going on? What are the stats? How many people, it was terrible, terrible pandemic with so many people getting sick, so many people dying and wanting to know what is going on? What are the latest rule sets? What can I do? What else can I do to protect myself? What is my business doing? So we also had bad actors sending out the phishing attacks heightened tremendously. There was information being sent out. Click here for the latest here. This is Dr. Fauci's latest report. Everything going out there was not necessarily to help us, but to hurt us. And because of people's human psychology of thinking I need to protect myself, so I need the information, the stop and pause is, is this the right information? Is this a safe place to go? But then there's also the other flip side of if I'm not interacting, I'm not there. Think about the different generational people we have going on Gen Z, millennials, all sorts of it. Everybody's all over social media and everybody needs to and wants to have a presence there, certainly in this world. So putting out lots of information and being present was very critical because people weren't in person anymore. So people were interacting online, whether it being on social, what are being telling people where they're going, what they're doing, what they're eating, what their favorite animal is, all sorts of things that they were doing, but they were giving over personal information that may have be utilized as passwords or ways to get to know somebody to either do a spear phishing attack or any types of attacks to gather information to hurt not just a personal to steal money or to steal someone's identity or to come in and hurt the company, but information was everywhere. So we were taking care of our personal cleanliness but our cyber hygiene with our psychology's aspect of cybersecurity itself, I think took a big dive and I think that people started becoming aware as these attack surfaces grew. There were also different types of attacks that were happening where phone calls were coming in saying somebody's breaking into your bank account, just verify yourself, give me the last four digits, I need to know who you are. So playing on the human psyche, a fear, somebody's trying to get you nervous. So what are you gonna do? You're gonna act quickly without thinking or all sorts of, I think we were talking earlier about extended warranties for different things. That also grew extensively, but how did they do that? They were gathering information, personal information to give you something you want. So if you're playing again on the human psychology of people, when people get what they want, they're more likely to give over something they may not give to somebody else anyway. And one of my biggest example of a strong example is back in the day with Candy Crush. If you think about that game, before you sign up for that game, you literally have to give over your kidney. You're giving over access to your camera, to your contacts, if you look back at the permissions you're giving, it's really unbelievable that everybody was clicking yes because they wanted to play a game. So take that example and transfer that into real life, we were doing the same thing. So the importance of brushing up on that personal cyber hygiene and really understanding what people needed to do to heighten their own security themselves, less sharing on social, not giving over information that they shouldn't, not allowing a trusted source who isn't really a trusted source into it, having strong zero trust, not just for organizations, but for yourself was very important. Yeah, now did we, Chuck, Chuck's my producer, did we get Shira's social security number and her data birth? Shira, can you give us that? Sure, it's 555, 5555. Excellent. Aha, phishing attack. There you go, go for it. So you think there could be a little bit of security fatigue that might come into play when we're thinking of living up to our responsibilities as those end points. I think there was just fatigue in general. People were tired of being locked in the house. People were tired of having everybody under the same roof all the time, 24 seven, trying to get work done, trying to get school done, taking care of people, what they needed to do, having groceries delivered, going into groceries, all the thoughts that they had to do that was just a way of life before that we all took for granted during the pandemic. It was just a whole shift. People were just antsy, jumpy. We needed to connect and we needed to connect in any way we could. So all these open vectors became a problem that ended up hurting us rather than helping us. So this has been something that was a big mind shift as the pandemic continued. People started realizing what was going on and organizations took a good stand on educating the population and telling them, look, these are the things that are happening. This is what we need to do. Certainly a lot of the companies I'm working with did such a great job with that, giving their employees the wherewithal of wanting to connect but doing it in a secure manner, giving them the tools of what they needed to do personal, only also in their personal lives, not just for their work lives. So that was helpful too. And as we're coming out of it, hopefully continue to come completely out of it. We'll see the shift back into, let's take that stop and pause. Let's think what we're doing. Yeah, well, we are all looking back to whatever semblance of normal we can get to.  Unfortunately, we are coming to the end of our time together. Do you promise to come back? Certainly, a big fan of theCUBE. Well, fantastic. Shira Rubinoff, thank you so much for your time. This is Dave Nicholson with a very special CUBE conversation, signing out. Thanks for watching. Thank you.


Boys, I'm excited for this one today. Two minute drill. I don't wanna live in the past, but I definitely recall high school football practice doing two minute drill at the end of almost every practice before a game. Oh, brother, this guy stinks. The front offense were down by two, no timeouts, and I think they put a minute 20 on the clock.  So if you're on offense, you just gotta get in field goal range. If you're on defense, you gotta keep them out of field goal range. I haven't played it yet, but I'm excited. Now they did this because the Superbowl's coming up, obviously, and they dropped Superbowl players. However, the Superbowl players suck. There's like nothing out right now, but I wanted to get at least somebody for you guys to see. So I got Sony Michelle all around decent stats.  Yeah, he's got 97 carry. I guess he won't fumble. That's all we can say. It's still fun. We gotta use him. It's two minute drill. Honestly, any card in this game that you give an X factor is gonna play super well. So I gave my X factor to Sony Michelle and he should hopefully play really well. All right, boys, 93 overall team. I also have 99 overall career tribute Luke Keekley.  So this is my first time ever using a 99 on the channel as well, so should be dope. Playing in Cowboy Stadium against a lot of team of the year cards. All right, Luke Keekley, let's see. I'm going to Blitz Lawrence Taylor and I'm on Keekley. I think he wants to go to this rainy moss. That's all people do anymore. Wow. He's going to throw it to triple. That's great. There's actually already game over because I could just chew the clock, right? Wait, can I? I want to house it though. I want to house it though. Can we do it? I kind of almost seem like we could have done it there. All right, he's going to quit because it's already over. Interesting first play call.  Twitch.tv.   Why? Why, bro? All right, that's doable. We can beat that. All right, Sony Michelle. It's our first time actually starting on offense. So we're going to get to try this out. Jukebox breaks a tackle. Hi, and I have no timeouts. I have to remember that. Oh, Aves. Can Lamar make that throw? Hawkinson! You just got to get out of bounds. Okay, good. Good. Give me a block. Give me a block. Yes, out of bounds. I can end the game already. But take it to the other side. Get the chidu. The Jukebox is killing him right now. The perfect play. If you got one final play, this is the play to run. Because this will put me nicely out of bounds. Oh wait, did it? 45 yard field goal for the game. Two minute drill was a success. So technically, if he scores a field goal in 11 seconds, I will lose. I really hope that doesn't happen. All right, big blades. We're sending Luke Keekley and Lawrence Taylor off the left side. Which is terrifying. Oh, that's my ball. No worries. All right, first dump. The work. Boys, another one, starting on offense. I like these the best. Oh my God, Sonya Michelle might just house this. Juke Troi Palamalu, but I ran right into Eterie. Damn, that could have gone for deeds. Sorry, if that ain't wrong, don't fix it. I know, I know, I know. Hat back, dive this, hat back, dive that. But look at this. Oh my God. Shit, he's so slow. That's what I forgot about.  Great play though. All right, we're gonna shoot this clock and kick our field goal, and that's game. All right, as long as you don't somehow shake that. Yeah, that's game. 25-24, Gordon, boys. Oh, this one could actually be competitive. He's got a really good team. All right, it's clams time, boys. We are on defense. He put a hot rod on Randy Moss already, so I'm just gonna follow Randy Moss. Is it gonna be a post route? Oh, it's a corner. He's gonna probably go out of bounds with Vic. Yeah, keep that clock. Lots of hot routes. He's kinda using too much clock here. Okay, there goes Michael Vic. He gets his first down, but both the X-Factor's on the far left. Go get him. That's a pick. No way, he caught that. All right, well, not everything's gonna go my way. I understand that. I got the QB spy on him. He runs the ball. Dickerson gets taken down. There's 24. He's no huddle. Uh-oh, I'm on the wrong dude. That's bad. He's gonna get a field goal out of that. That was black. That was the worst thing ever, dude. Every part of my body says I should've won this game, and I still believe I should have. Oh, you're lucky, my friend. I hope I don't see you again in this game mode because you will not get that lucky again. Every once in a while, I go through my Xbox messages. Can you adopt me? I was a mistake. All right. Shorts and PJs. I would say these are comparable teams. I think we're gonna get another good game. Do I get to be on offense this time?  Every time I play a good person, I have to be on defense, which is way harder. Tillman on the QB spy. Oh! Damn it. Didn't get there, but he's in bounds. Clock's running. Keep him in bounds. Keep him in bounds. He's dotting me up right now, though. This isn't great. See if we can stop anything here. I think he's just blocking everyone, throwing out routes. I think he's already in field goal range. This is so much harder on defense. I think he's just gonna run it. Oh no, he's giving out routes. Come on, baby. Let's go. Okay. We swatted one down. Oh, is this a run? It's a QB run. He gets hit in the face by Colomac. Are you funny? He could have kicked this field goal in the game, but that feels good.  Obsurdly massive. Everybody who plays Madden Online right now has about a 92-93 overall team. Oh, yes! We're starting an offense. Really excited about that. I'm gonna try this stretch, dude. I like this Sony Michelle. I really do. All right, does this Shaz get to the corner? Yes. We still took five, but we gotta make sure we're moving this ball. All right, I'm gonna look for DHOP here. Depends where his user is. That's kind of a sketchy throw. Chris Godwin dropped it. That's an absurdly massive L on my end. Damn. Come on, Chris Godwin. Well, you know what? My opponent, Sedan Neale, wants to do some fancy shit, so maybe he can make the same mistake our last friend did. We gotta hit him really, really hard. Oh, my God, that was a user-enforcer hit stick. I actually could have gotten the hit stick fumble right there. Damn. That was my shot. I'm out of chances now. Damn it.  You win some, you lose some. I'm not mad about that one. I'm mad about the one versus the guy who is the Jets. XX Rhino, you are absolutely done for. I'm so sorry. Should we go for a first play? RPOP zone bubble touchdown, because that would make me really happy. It looks like he's ready for it. Look at that. He's over there. I'm gonna give it to Barry Sanders up the middle. Bricks and ankle. Oh, my God, we almost could have done it with the read option. Jeesh. I just said, jeesh. Oh, God, I'm gonna risk up the Rhino. What do you got? Oh, big blitz. He B-blitz him. Is that a QB spy? I don't think it is. It's not. All right, I'm gonna definitely swerve him. That one was easy. And I can't swerve anyone else. I always definitely get a bumble. Sonya Michelle is gonna get the pitch on the edge. See what we can do with this. Great blocking. Broke the tackle. Get a little sketchy there.  And our opponent's gonna rage quit. Sonya Michelle is better than I expected. Playing some defense this time. In Cardinals Stadium, I don't think I've hardly ever played in here, but I like it. Big hit. I'm blitzing both Lawrence Taylor and Colomac Rear.  Is there a strategy I'm missing here? What am I missing? Why would you ever do that?  I figured it out. This dude's weird. I wanna see if I can get a Sonya Michelle touchdown though I'm gonna swerve him. He's running it directly backwards. I think he's gonna see if he can make this. Dude, Sonya Michelle, you're so slow. Oh, we still got it. But hey, I'll take a touchdown. He's gonna see if he can get the stop. He definitely can't. Well, 32 to 22 in two-minute drill. I bet you've never seen that before. Don't ask me, bro. Don't ask me. I'm gonna end it soon, but I need to end on a good one. Finn's Fanatic. Does that mean like Dolphin's Fanatic? Oh, look at this bandwagon, bro. He's a Dolphin's fan. This is Gamer Tech, says it, and he's on Dolphin Stadium, but he still puts himself in 49ers jersey. All right, we definitely need to clamp this dude. I'm gonna be, yes, let's go. That's what you get for being a bandwagon. You deserve that. All right, see, that's not a good one though. I can't do that. I can't end on that. Oh yeah, oh, he's got the brand new Aaron Rodgers. This could be a good one. And we're on defense again. He pump fakes. He's gonna look for this slant on the left side, but can I clamp it? I can, let's go. He's got a, ooh, underneath. I think you should make that. Yes, good work. We're just gonna play. He wants some short. No, he still caught that, didn't he? We're good, we're clean. Play action. Aaron Rodgers rolling out. I dare you. Throw that, let's go. Huge sec, takes it back to the 21. That clock is running. All right, Kalomak gonna QV Spy. Uh-oh, this is bad. I'm on the wrong dude. Okay, he's in bounds, he's in bounds. That's good, that's good. All right, everyone play pass. I got the user playmaker. I got the user playmaker, let's go. Dude, are we actually gonna stop somebody? Fourth and 10, the clock is stopped. 22 seconds. 30. All right, that deep route's fine. I got a shot, let's go. Give me that. And I can't wait to return this on Aaron Rodgers. I just can't wait. And after that one, that's a perfect, perfect game to end up. Oh, I love that. Out, in fact, I'm sure it's probably out by the time you see this video, which is really annoying. They should definitely keep our rules in, but I love you guys. Thanks for watching as always. This is a really good one. I enjoyed this video a lot. I'll see you boys in the next video. Peace out.


is JSA TV, the newsroom for a data center and telecom professionals. I'm Dean Perine of JSA, and we are coming to you live on location in beautiful Fort Lauderdale, Florida at Metro Connect 2023. And I'm here with Mr. Mark Murphy. Mark is the president and CEO of Greenlight Networks. Mark, welcome to JSA TV. Thanks, Gene. Thanks. I've been called much. I promise you on that. But look, I know that approximately a year ago, you had an interview with JSA TV at Metro Connect, and a lot was going on then, and a lot has happened since then. So why don't you tell our viewers a little bit about what's happened to and for Greenlight over the last 12 months? Sure. And I think one thing in the industry itself, at this show, what's been a lot of fun is to see how much interest there really is in fiber to the home. And so in every panel and everything that I've been to so far today, it's great to see how much attention that we're getting is an industry. But in terms of Greenlight in particular, on June 1st, we closed our transaction with Oak Hill Capital Partners, who acquired us from Tom Gallisano's family office, Oak Hill Cap, or I'm sorry, another Oak. That's right. I'm just like, no, I follow. Grand Oak. So we were able to complete that transaction back in June. And we've been working great with the Oak Hill team. And obviously, they know this space, they love this space, and they've been great partners. And we've also announced the number of expansions throughout New York State. So most recently, we announced an expansion in the Hudson Valley to the Wall Hill New York Market. But we've also been expanding up into the Capital District around Albany and Clifton Park, and as well as a number of expansions in and around Buffalo, Binghamton, and Rochester. I love it. And anytime I hear somebody talk about fiber to the home, I think, well, I have a home, and I would sure love fiber to it. And I'm in Northwest Indiana. So if you're looking to expand, you've got at least one customer there. That's great to know. I'm sure they'll get right.  Outstanding. And especially because I know that you recently decreased the cost of your one and two gig internet service. Why don't you explain why you're decreasing services, why you're decreasing the cost of a service that is in such high demand? I think a lot of it was, you know, one of our values or core values is community. And we looked at a number of the families in our communities and the issues they're having with price increases everywhere they go, whether it's the grocers, door, the gas pump, whatever. And with that, the demand for bandwidth has never been higher. So because we're an all fiber optic network, it's easier for us to scale up and provide more speeds than some of our competitors. And as a team, we made the decision that we wanted to take those products that were becoming more in demand, specifically our gigabit service and our two gigabit service, lower those prices by $25 each. So now you can get a gigabit synchronous gigabit for $75 in any of our markets. We also at the same time, we announced a five gigabit service to really make sure that for those customers that really want the fastest available, we're providing that and actually the demand for that product has certainly exceeded our expectations. Wow. I mean, that's, I mean, so the short answer to my question is you could do it. So you did. That's right. I love it. I absolutely love that. So okay, so you are currently available in 125,000 homes across 21 municipalities. How might that change, say in the next year? You know, over the next year, we'd like to be is somewhere around 200,000 homes past. We think we've got a pretty good road map to get there. And, you know, we've got some really good contractor partners, materials partners. So we think we've got a pretty good path to get there successfully. Let's talk about materials. I know we're going to go off script just a moment.  Are they, is that an impediment to your expansion, your rollout? You know, we've been doing this for nearly 12 years now. So I think we've got a pretty good track record and comfort level with our, with our partners, whether it's on the distribution side or in the manufacturers, that, you know, we've been able to forecast pretty far ahead. They understand our needs. And they also know that we've been able to deliver. And, you know, so I think those relationships that have been forged over a long period of time where, you know, we've got a track record of success and have been doing this for so long, we feel pretty good that we'll continue to be able to meet our forecast. I love it. I love it.  You know, I think there's going to continue to be a significant amount of investment in the space. I think what we're hearing in terms of some of the joint ventures being formed are, are interesting to watch with, with some very large infrastructure funds and partners coming in. So, you know, that's all good stuff. And that's really what we rely on our partners at Oak Hill to help us manage and, and navigate through. So for us, it's really just making sure that we're building the passings that we want, delivering great customer service. We're proud to say we've got an 85 percent NPS score or I'm sorry, an 84 in change. So I've rounded up a little bit. I would, I would run. But we think that's, you know, really best in class where most internet providers have negative or low single digit score. So, you know, once we were able to bring a customer onto our network, it's rare that they leave unless they move. And hopefully they're, you know, if they move to Northwest Indiana or Northern Indiana, we can provide service or something over there. So for our viewers that would like to know a little bit more about Greenlight, where should they go? GreenlightNetworks.com is our website, which has just recently been refreshed and updated with some more functionality, mostly on the back end. But we think there's a nicer front end to that. And we're in the usual social media spots as well. Outstanding, Mark. Thanks for being here. Thanks for Dean. Thank you for having me. You're welcome. Thank you. And thank you viewers for watching JSA TV. We'll see you soon.