Macros. What are they? Why should you count them? Why should you not count them? Why is everybody in the fitness space talk about counting macros when it comes to getting lean, building muscle, or changing your physique? Indeed, they are very important to understand. In today's episode, we're talking all about macros who should, who shouldn't count them, and how the best ways are to use these to get to your results. How to do them right. How to do them right. I do get, we get a lot of questions surrounding this. Everything from do I weigh my food before or after I cook it? Is it important that I pay attention to saturated, unsaturated fats? Does it make a difference on what carbohydrates? How do I know where to start? And what a great episode to do when Justin can't make it. Yeah, Justin, Justin has to come over the hill and there's huge accidents, couldn't make it. So we picked an episode that we knew he would, he would not be disappointed. This will be good because he's normally rolling his eyes when I'm talking about macros any other time when we're answering questions. So it'll be an opportunity. Athlete at heart. All right. So for the sake of this episode, we're going to kind of cover macros from a body composition standpoint and we'll really kind of inform all of you the best ways to do this and the different ways you can do this. But let's first start about, start with what macros are, right? What are macros? Macro is short for macronutrients. So micronutrients are like vitamins and minerals and things that are in food that are typically present in very small amounts. Macronutrients are important things that are found in food in large amounts. And really, when we're talking about macros, we're covering three macronutrients. It's proteins, fats, and carbohydrates. So when people say they're counting the macros, what they're doing literally is counting or tracking proteins, fats, and carbohydrates. So first, I think we should talk about each one of their value. And then we can get to the rest. But proteins got to be on the top of the list. Yeah, in terms of its value. This is typically where I would start, even a client who maybe isn't care that much about body composition change, we just want to figure out where or what they should be doing as far as getting to their macros and starting them off in the right direction. I find just tracking protein is one of the easiest ways to get somebody's body to start moving in the right direction. And I've also found that it's probably the one that is the most miscalculated or overly estimated, like when someone thinks they're eating a lot of protein. Totally. You brought this up the other day when we were talking. I made the same mistake when I first started counting back in the days when we didn't have all these great apps and tools to support it. We had to do it by hand. And I remember thinking that, oh yeah, I eat high protein. I eat a lot of protein. And because I assumed because I had protein in every single meal I had, I assumed that I was getting plenty of protein. But when I actually started to track, I realized that I wasn't just under eating. I was grossly under eating. I wasn't even hitting what the kind of the minimum of what I should be doing for, especially for a building muscle. Totally. All right. Today's program giveaway is the RGB bundle. If you want to win that, you have to enter. Here's how. Leave a comment below this video on the first 24 hours that we drop it. Subscribe to this channel and turn on notifications. If you win, we'll let you know in the comment section. We're also running a sale this month. Map symmetry, half off. And the RGB bundle I just talked about is also half off. If you're interested, click on the link at the top of the description below. All right, here comes the show. So, okay, so protein is really important for a few different reasons. One, it's an essential macronutrient, you have to consume some, otherwise your body can function, period, end of story. So you have to have a certain amount of protein, but it's also the macronutrient that's most closely connected to body composition. Fats and carbs are connected to body composition when calories are appropriate. But protein is really interesting because same calorie diets with high protein versus low protein actually produce different results. Protein is more closely connected to muscle and fat loss. And here's the most important thing in my opinion, which is it's mostly tied. It's the macronutrient that's mostly tied to satiety, meaning of the three that we talked about. Protein is the one that's most impactful on keeping you full and satisfied. Now, why is that important? Well, if you're trying to get lean, the most challenging aspect of trying to get lean is your appetite and your cravings. Protein crushes those much more than carbs and even more than fats. Here's the other reason why proteins are really valuable to look at. They're the hardest to come by with your food. Now, why you think, why are proteins so hard to come by? Because when it comes to palatability and enjoyment or the enjoyment of eating something, the taste of something, right? Protein doesn't make the equation. Protein doesn't make food more palatable. Fats and sugars, salt is in there as well, but fats and sugars do. So food manufacturers and companies, they dole out fat and carbohydrates really easily. Protein, they really only add protein if they're trying to make something high protein, so it's harder to come by. I think shelf life has a lot to do with that too, right? So if you go to a gas station or somewhere quick to grab food, you're not going to see many times lots of options for protein because you can't leave a protein for the most part on a shelf. Yeah, I mean, other than maybe like some nuts, seeds, or like beef jerky, you're probably your three main sources of protein that you're going to see that could sit on a shelf for an extended period of time. Everything else you tend to have to make, and so it makes it that much more challenging for the person to consistently get their protein intake every single day. Yeah, plus, I mean, if you want to make something taste really good, the last thing you add is protein. It's always fats or sugars or salt, so it's just hard to come by. All right, let's talk about the value of tracking. Why is this valuable? Well, we are extremely unaware of the amount of calories and the grams of proteins, fats, and carbohydrates that we consume. In fact, they've done lots of studies on this, and even people who understand proteins, fats, and carbs and the foods that contain them are typically off when they estimate by 20 or 30%, let alone people who aren't really familiar with how many grams of protein are in six ounces of chicken or how many grams of fat are in half a pound of 80% ground beef. Even people who are aware, we're just off. We just don't estimate, and so there's this massive lack of awareness, and so what happens is you try to judge your food without tracking and you're going to be off, and then you're going to wonder why you're not seeing progress, and then what tends to happen is people overcorrect and then they get too hungry or they don't feel good, and it becomes like this, I'm walking through a room in the dark, I don't have a flashlight, and I can't find my way out. So there is tremendous value in tracking macros, especially through the learning process and the awareness process, but this doesn't mean that it's valuable for everybody. There are groups of people where I would steer away from tracking, and so we should say that first before we continue, and just generally speaking, if you have dysfunctional eating patterns, if you've had an eating disorder, if you have hyper-body awareness, tracking macros can lead to more stress, more anxiety, and more dysfunctional eating. So if that's you, if you've been diagnosed with anorexia or bulimia, or you know you've got really out of the ordinary bad relationship with food, or you just know counting calories, proteins, fats, and carbs is going to be trigger for you, then you probably don't want to go into tracking until you can figure that out because it's just going to make things a lot worse. Yeah, I want to be clear though, I think for my experience training clients, you would have to have an eating disorder for me to not recommend or want you to count. At least in some capacity, right? Yes. And that means in a real eating disorder, not somebody like, oh, I just don't like to count calories, or I don't want to, or I don't like, you need to have had some sort of an issue with tracking foods. Or it's like a big trigger, right? Right. And those clients, I don't think this episode is designed, these are for people that are trying to lose weight. They don't have an eating disorder. They're trying to figure out what they should do to start. And I think everybody, and I even think that even if you have in the past, that if you are getting ready to start like a new goal, like you hadn't tracked in a long time, and you're now, I want to build say 10 pounds of muscle, or I want to lose body fat, or I just, whatever the goal may be, if you're re-engaging again, I think you have to. I mean, still to this day, every time I decide I'm on a quote unquote kick, meaning I'm like, I'm setting like maybe an aggressive goal for myself to change body composition or even like build strength, I'm going to go and track for at least a few weeks to recalibrate because our lives are constantly changing.  There's a lot of times where just you go through these ebb and flows of lots of activity, not so much activity, more muscle, less muscle, and all those things factor in. Yeah, metabolism changes. Yeah. So it's very, you know, higher stress levels, like at certain points of your life than lowers, like all these good sleep versus bad sleep. So all those variables will change how your body is burning calories. And so it's important to at least recalibrate, figure out where your maintenance is. And then from there, we decide whether we're going to be in a surplus maintenance or deficit. Just put the cherry on top. This is coming from somebody who was a professional competitive physique competitor. So Adam understands macro is better than 99.9% of the people out there. And he's saying he still has to do this. So if you, so you probably still should have to do this as well. Well, what I've found is I'm almost wrong every time. Yeah. And it doesn't matter how good I am at it. And I think I'm pretty good. I have the ability to look at a plate of food and I can get pretty close to exactly where the macros and calories are at. So I'm very good at tracking. But it's the other thing that is always changing in my life that I don't account for.  It's like, oh, wow, that was much more than I thought or way less than I thought. In most situations, 95% is great, right? In counting macros, 95% means you're 5% off, which means you don't lose weight or you gain body fat, right? That's just 5%. Now most people are off by 20% or more, right? So just, you know, I hope we nailed that down and hammered that home. All right. So first let's talk about how to figure out your macros and what macros you should aim for. Well, first and foremost, there are macro calculators that are out there. There are ways to get a generalized number of where you should probably kind of start. Now, I do want to say this, they are estimations and there's such a variance between individuals that I would never take an estimation as the hard number. This is just kind of a place to get started and give you an idea of a ballpark. And then from there, you got to kind of dig down a little deeper. One of the best ways to figure out your specific caloric intake or your needs is to simply track your calories for about two weeks with no judgment, no change in diet, don't try to change anything, and just see where your calories sit at now. And what that'll give you for most people is close to what's considered your maintenance calories, meaning that's the amount of calories that you'll probably need to consume. If you don't want to gain weight, you don't want to lose weight, you want to kind of stay where you're at. And then from there, we can decide if you want to go up or down depending on the goal. But it's about two weeks is typically where I'll have people go. Yeah, two weeks is plenty. I think even sometimes seven days, if my client is pretty consistent, I can get that. But I think it's so important to note that, and we have it. We have a maxmacro.com calculator that people know it's free. You can put it in your stuff to get an idea. Those things are really good for a client that has no idea of how much protein, carbs, or fat that their body should have. And again, there's an equation that breaks down their weight, their activity level, and their goal, and it'll give you this idea of where you should be at. But I like to use that as just like if someone is clueless completely. They've never counted any idea. They have no idea how much protein, fat, or carbs they're doing right now. And it's like, okay, plug all this in. It'll tell you based off of your goal, your body, your body type size, everything about where you should be at. And so that gives you a starting point maybe to where you should be at.  I don't want to use that at all. I only am using it to give myself some sort of a baseline on what I want to start tracking the first week or two. So I can get a really good idea of where my personal macro maintenance level is. And what you're looking for is this, I'm looking to not really gain or lose anything in those two weeks. I want to eat when I'm hungry.  Like I would tell clients like if you have a Snickers bar every day at two o'clock in the afternoon, I actually want you to still do that during this time period. I want you to eat what you would consider consistent and what you normally do. So, and that is, and it's included in all these snacks or treats or things you normally, you normally would eat, no matter whether they're good or not for you. I want to see, I just want to see consistently your habits and your routine. This also helps us peer into, you know, easy little adjustments that we can make along the way that aren't super radical that will shift this person way down or way up by changing up their calories. Yeah. So you essentially want to figure out what your maintenance is and that's kind of a good starting point. Now the next step, and we're going to go step by step here. Okay. In other words, you know, step one, you can just track this, step two, we can add this to it and then, you know, so on and so forth. So step one, if you just want to kind of dip your toe and you're not trying to go full on into tracking everything is to just track and try to hit protein targets. Now, why do we pick protein? Again, it's the most satiety producing. If you're eating your protein intake, we don't need to worry about your fat. You're probably getting adequate fat. Fat is also essential and carbs, you can eat them or not. They're not essential and that'll come in or not depending on how you feel. But if you track protein and hit protein, most people will start to see body composition changes by just doing that. So this begs the question, well, how much protein should I aim for? Here's what you should aim for. Aim for your target body weight in grams of protein. I say target body weight because if you need to lose 50 pounds, use that as your target body weight. If you want to pack on 10 pounds of muscle, use that as your target body weight. But it's protein in grams that matches your target body weight. Okay. So if your target body weight is 130 pounds, then aim for 130 grams of protein. If it's 200 pounds and for 200 grams of protein, just start there. And most people, most people will start to see some pretty good progress just doing that. Now, it's harder than it sounds, so you may be listening like, okay, cool, I hit 130 grams of protein a day. It's not easy. So some tips. Do not skimp on protein early in the day. What you don't want to do is catch up with protein. Try and eat more than 50 grams of protein in a meal. You're going to hit palate fatigue real quick. I mean, satiety kicks in. You're like, I can't do this anymore. So start your day off with a really good high protein meal.  Because the catch up game screws everybody up when it comes to protein. Well, the reason why I focused for with all clients at least here is because it's the one macronutrient that if it's off by a lot for what you need, it will make a difference in your body composition where the other two.   If you are grossly under-consuming protein in that same calorie range, your body won't build muscle. It just won't. You won't lose as much body fat. Yeah, and so it will, even though you're like, let's say it's a number that will actually make you lose weight and on the scale you go down but you are getting mostly carbohydrates and fat and your protein is really low, the scale weight went down but you lost muscle as fast as you lost fat. And so protein of all the macronutrients is the one that if we make sure that we're hitting that target every single day, I can really change the carbon and fat ratio and not make a difference on that client's ability to either build muscle or hold on to muscle. Protein makes that difference. And so it's normally where most people that are dieting make a mistake is thinking that, oh, all it matters is calories. So if I cut my calories, oh yeah, I will lose weight. Problem is you'll lose as much muscle as you lose fat. Here's what the data shows. The data shows that when it comes to fats and carbs, so long as you hit essential fats because fats are also essential.  Carbs are not essential so you could go all the way down to zero. But so long as you hit essential fat that the individual variance between how I feel, what gives me more satiety and energy can vary greatly. Some people do much better with a lower carb, higher fat diet and other people, vice versa. You could play with those, but the data shows consistently that high protein is beneficial for fat loss, for muscle gain, muscle maintenance, and for satiety. So in other words, for the vast majority of people listening right now, keep your protein intake high. Play with the other ones depending on how you feel, what you crave, and the kind of energy that you tend to get. Now the next thing that you probably would want to add to track is fiber. Now why fiber? Fiber is also satiety producing. In fact, if somebody's hitting a high protein, high fiber diet, they almost always don't overeat. It's hard to overeat when you're hitting, you know, let's say your goal is 130 grams of protein, you're eating 130 grams of protein and 25 grams of fiber. It's really hard to overeat when you're eating those two. Both of them have been shown in study after study after study to kill appetite and cravings. And in our experience as trainers, working with lots of people, it's 100% true. It's also one that tends to be under consumed when someone gets on a diet. Yes. So if you eat a lot of boxed and packaged food that's, you know, added fiber, got added fiber into it, and then all of a sudden you decide, okay, I'm going to go on a diet. I'm going to start trying to target whole foods, which I think is a great strategy and you should do. Many times people neglect to pay attention to how much their fiber intake gets reduced because they're no longer eating all these foods that have added fiber to it. And that makes a big difference in the digestive. Like you will, if you will be, and I would say women somewhere between 25 and 35 is like the bare minimum men 35 to 55 range, maybe ducks and double check. That's where I used to put my clients. 25 was the minimum for everybody. That was the bare minimum that I would aim for. Yeah. And what you'll see is a lot of times when someone goes right to like a whole foods type of diet, if they're not going after fruits and vegetables, they're going to add vegetables consistently, which sometimes we miss. I'm guilty of this, right? I'm guilty of preparing my, you know, my carbs and my proteins, so like my rice and my meat or whatever and cooking on a Sunday.  Problem with that is what happens a lot of times is I don't account for how low of fiber I am. Where do you give me duck today? Yeah, that's it, right? Yeah, right around. The third to like 35 is probably a good range for most people. 25 was always the minimum, though, that I would aim for. Bare minimum you want. And think the best places and sources for that are like your, you know, berries are my favorite because they're high in fiber. Razberries, very high in fiber. Yeah, all berries in general, right? Blueberries, strawberries, raspberries, blackberries. All berries are high in fiber, high in antioxidants and low in calories. So it's an easy way to boost somebody's fiber without getting a bunch of additional calories and they taste good. So those are my favorite sources. We should talk real quick. We didn't mention great sources of protein. Animal sources are the most bioavailable. They have the best value. However, if you're hitting the protein targets that we said, the protein type doesn't matter. So if you're hitting a gram of protein per pound of target body weight, it doesn't matter if you get it from eggs, chicken, beef, plant, sources, it doesn't matter. If your protein's lower, animal sources become much more important. Well, along those lines, you know, and I don't even know why, for say, this matters so much. But when I was competing, I did some shows where I went 100% all-whole foods and then others where I used shakes and bars. And even though I still got in great shape, I noticed a difference in one. One was easier than the other. And then two, I felt like my body changed and looked different by getting whole foods. So when I coach clients, when we're trying to hit our protein intake, the goal, like what I would consider like a perfect day is getting it all through whole foods. Doesn't mean that you can't have a shaker bar in there to hit your intake. If I had to choose whether you hit it or not hit it, and then, you know, one of them is you eating a protein bar to hit it, and you not hitting it, is you not using it. Of course, I'd rather you do that. But I always want to teach my clients to try and get whole foods first and only use things like shakes and bars as a supplement to get to their protein intake because they missed it, versus what I think a lot of, like, the industry has promoted shakes and bars. Like, it's a health food and that when you go on a diet, you should put it in your diet. No, they're convenience foods. Yeah, use it as a supplement that if I couldn't do it through whole foods, I use this. I don't like to have, and I've seen this before, where I have had a client and they're hitting all their protein intake and then I see they're getting it through three shakes and bars every single day, and for some reason, that client always tends to have a harder time, you know, losing the weight or changing their body composition than the person who I've got hitting whole foods. It doesn't produce satiety the same as well. A shake will not produce the same fullness as whole natural foods. Right. And that's, especially if you're trying to get lean, that is the most important thing you want to look at. All right. Now, so we're, by the way, we're going in order of importance, okay? There's also one more. I want to add one more thing to that because we didn't touch on it in this episode, even though we have other. The other factor that I think plays a role in that is that food labels are allowed to be 20, 25% off. Yeah, yeah. And so if you've got three of your sources of protein coming from packaged bars or shakes.  That rule applies even for health foods. It's not just for junk food. You got to think that companies that promote healthy foods are going to use that rule that FDA allows them to be 20 or 25% off on the label to benefit their selling point. Like if you are selling that you have a high protein bar, I might exaggerate by 15%. It has more protein than what it really does. And I'm completely playing by the rules to do. They put on the label the lower than the actual. That's right. And that's where I think why this is happening or in my experience, I just notice a difference when people get a lot of their protein from shakes and bars. And so if you think that you're doing that two or three times a day, every day, and it has room of being 15% to 20% off all time, that could be the difference if you not losing weight or not building the same muscle that you did if you went all through whole foods. So just an important thing to think about. Totally. Okay, so like I said earlier, we're doing these in order of importance. So we start with protein tracking, then we said protein and fiber. All right, the next step, now you're going to track all of your macros. Proteins, fats and carbohydrates. Okay. Proteins and fats are essential. So you should eat a minimum amount of fat.  I never like to see anybody below around 60 grams of fat. Even that is really low for a lot of people. So for most people, 40 to 60 grams is what's considered minimum. I know you'll look on the internet and it'll say even less. In my experience, people go below that. They start to notice negative side effects.  I mean, they could flip.  You could go low fat, higher carb. It's really, I like to base this off of performance in the gym and how I feel and what foods I crave and enjoy the most. Personally speaking, a low to moderate low carb diet for me feels the best. It just does. But I've worked with people where that makes them feel sluggish and they need more carbohydrates and they enjoy eating them. And it doesn't matter. It really doesn't matter. So long as you hit those minimums and you're hitting the protein and fiber, this is something that you can totally play with. And I suggest you play with it. I suggest you track them and notice which one makes you feel how and I feel more sharp when I eat this way. But then when I want to do a hard workout, I eat this way. For example, if I'm going to do a really hard workout, I definitely tend to bump my carbs. If I'm going to be in here podcasting all day long or speaking in front of an audience, lower carbs tends to work better for me. So I like to start a client out by splitting it pretty even with their carbohydrates and fat. So you focus on the protein, like we said, hit your one to one ratio. You've got your total calories from that. The remainder of calories, you basically split those in half between carbs and fat to start with. So 50% of the calories from fat, 50% of our carbs, not the equal amount of grams. Because remember, fat grams are nine calories per gram whereas carbs are four, right? So calories is what you're dividing. Yes, thank you for that point. I know somebody's going to be like, oh, cool, the equal. Yes, right. So I'm splitting the calorie difference by carbohydrates and fat. And that's just a start. And then I do exactly what you said. It's the same thing. And it's really going off how you feel. Some of my clients, you know, oddly would feel more energy on lower carb. They just, they felt better. And there was no blow. They didn't feel sluggish. They didn't have crashes. They didn't have that mid-afternoon. I felt like I needed to take a nap. And they loved the low carb. Other clients I felt like said, oh my God, if I don't get carbohydrates, I just can't get up and go. I don't have any energy.  I feel this way. If I don't have enough carbohydrates in me for the day, my workouts just, I don't have good workouts. I feel flat in the workout. I don't push as hard. I don't feel as strong. So I like to split it down the middle. And then I like to take that feedback from the client on how they're feeling. Do they, and then based off of that, I'm going to adjust. And I do love, no matter how you, whether you go, oh, I feel fine. I still like to play with it. I thought, hey, why don't we try this week? And there's two reasons why I like to do this. One, they may not be aware that they will feel better. I feel better by going higher carb or higher fat for the week. The other thing is, it just breaks up monotony as eating the same way all the time. I've always found giving clients these like week to week type of goals. And I do this with myself. It is easier to kind of like say, oh, just for the next seven days, I'm going to eat this way. And then next week, I'm going to go and eat this way. When you, when you break up the big, you know, goal over, you know, say three, six months, whatever it's going to take you to get to where you're going. It's, it gives you this ability to like focus in these small little milestones. So I enjoy it for that. And then again, like the education reason of not realizing that, oh, wow, I didn't realize that I felt a lot better on this lower carb or oh, I didn't realize I felt better on higher carb. Let's be very clear. This is, yes, you're trying to get to a goal, but this is also a learning expedition. You're really understanding and figuring out your body and how foods affect you. That is so invaluable if this is a lifelong pursuit for you. Like if you plan on getting leaner or becoming more fit and not going backwards afterwards, you're going to want to learn these things about your body and introducing novelty and switching things up will allow you to do that. Doing the same exact thing all the time, you're not going to understand how doing it the other way might make you feel. It's so important that you pay attention to the behaviors that are connected to this too. So I made the comment that, oh, my workouts just aren't as good when I'm lower carbohydrate. Well, you know, the benefit though when I'm lower carbohydrate is I have less cravings. So depending on what I'm trying to accomplish at that time, I may shift that focus, right? So if I'm in a bulk and I'm trying to build, I don't mind if I have cravings. I need to eat more calories. And so it's like doing a higher carb diet helps me with that. Well, when I'm in a cut and I'm trying to go the other direction, I tend to like a higher fat diet because then I'm not craving the food. So it's not just important to look at how you feel in performance, but also the behaviors that are attached with the different macro profiles that you're doing.  And they're playing with those to get an idea of the pros and cons for them on each side. And so they can learn in the future how to adjust that. I know you talk Sal a lot like you're so much sharper when you don't have carbs. So if you have a profession, a job where you have to get up and present or you're on a podcast, you do things where you want to be clear and sharp. You may adjust your fat and your carbohydrate intake specifically for that within the context of still heading towards your weight loss goal or muscle building goal. Totally 100%. All right. So let's talk about how you would break this up to be more specific. Like should you eat smaller meals throughout the day or should you eat larger meals? Now, first, I'll say this. Ultimately, this doesn't make a big difference except for the extremes. Like for eating one massive meal every two or three days, probably not a good idea. Or if you're eating 10 small meals a day, also probably not a good idea. But in the context of what's considered, I guess, normal, like let's say between two to five meals, really the biggest thing you want to consider is which one you prefer doing. It really doesn't matter aside from that. Now, I will say this. Here's where small meals becomes very valuable and also where maybe less frequent meals becomes valuable. To hit high protein targets, it's really hard to do it in fewer and larger meals. If I'm trying, for me, my goals, I have to aim for about 200 grams of protein a day, maybe 210 grams of protein a day. It's really hard to do that in two meals. 100 grams of protein in two meals, it's just I feel like I'm stuffing myself. I don't feel good. It's too much. Four to five meals for me works better in that particular sense. So that's one major thing to consider. Here's the other thing. If you're trying to eat less calories, some people do better with fewer meals because they're less hungry. On the other hand, some people actually do better with smaller meals because they get to eat throughout the day and that helps them with their hunger. What's the ultimate learning lesson here? You got to do what works best for you. It really doesn't make a huge difference whether or not you eat it in less meals or more meals. And that's the truth. The answer to this is understanding yourself and paying attention to the behaviors around what it looks like when you get all your calories in two meals in a day.  Because we know what the science says. There is no difference metabolically, none of them. But it is important to recognize behaviorally what is different about you. I tend to put clients on the smaller meals. I just think that they have an easier time hitting their protein intake. I also think they have an easier time combating hunger. If you have six small meals a day, you're basically eating every two hours. So I have found that when clients go in these where they only eat two meals a day or sometimes even three meals a day, they have these extended period of time when they don't eat. When that extended period of time when they don't eat, they tend to get the cravings kick up and then it's harder for them to discipline themselves to make a good choice. How many times have you done that yourself where you skipped lunch because you were busy working and five, six hours went by and eat and now like all you're thinking about on your way home, all the drive-thrus, right? Something you could drive through real quick and just eat. You're not thinking about going home and reheating your chicken and rice bowl that you have or worse, going home and having to prepare and make all that. And just behaviorally speaking, sometimes it's more of a challenge for the client to be disciplined. But as far as the science is concerned, it doesn't matter whether it's two meals or six meals, but where it does matter is the behaviors. So be aware of that. It's okay to have the flexibility where let's say you say, I'm gonna eat six meals most of the time, but I'm not gonna stress out when I have it in two meals, but recognize the difference in your behaviors that are attached to those different ways of eating. Yeah, and then again, it could go the other direction.  Some people find it easier to structure themselves when they know they're not eating till a particular time and it makes it easier for them. This is totally up to the individual preference. I can't stress that enough and I've had clients on either end of the spectrum. There is no right answer except for the one that works better for you. All right, lastly, and we've already made this point, but let's hammer it home. Whole foods rule, okay? I don't care what your goal is, getting most if not all of your macronutrients from whole natural foods is healthier. It's better for you. It's less expensive. It's more accurate. It's just going to make things a lot easier. Using engineered or processed foods in your diet is going to make things a lot more challenging.  As Adam said earlier, they could be off by as much as 20 to 25%. If you're trying to eat 2,000 calories a day, it could be 400 calories off. That's the difference between a gained body fat or a lost body fat, okay? That's massive. It's also, it's better for you. Whole natural foods, our bodies evolve with them. They metabolize them better. They digest them better. They're better for our microbiomes. They're just better overall. Now, we're not super religious about this or zealots about this. The processed foods and packaged foods have their place, and it's mainly around convenience, okay? It's not always easy to hit your targets or you're on the go. You're on a plane or you're in a car or you're in a meeting. Those are the times I would say that those foods can play a great role. I personally use protein powders and I save them at the end of the day if I miss my targets. If I'm off by 30 or 40 grams, I can make up the difference at night with a protein shake. But other than that, if you could just try to stick to whole natural foods, it will make this journey a million times easier. I find it extremely important at the beginning. I think that, I mean, like you said, we're not zealots about it. I have beef sticks. I use protein bars. I use shakes. I use, you know, processed high protein cereal. Like I utilize a lot of different processed foods along the way of my overall health and fitness journey. But if I'm about to get on a kick and I have a very specific goal to change my body composition, at the very beginning, I'm very disciplined about eating all whole foods just because I want to get a really good baseline that if I am going to allow these packaged foods that have the ability to be off by 20, 25% into the diet, I'm factoring that in as a possibility of why my body composition isn't changing or moving. Because, oh, wow. Well, I know when I'm hitting these exact targets, eating whole foods, my body is changing and this is the response from it. When I allow even these healthy processed foods into my diet, it stalls a little bit. So there's a good chance I'm over-consuming here or there or missing numbers here because I'm eating packaged foods. So I definitely think that starting off, it's important and it's important that you weigh and measure at the beginning. So when we talked about that first two weeks of figuring out your macros, do not make the mistake of thinking that you can look at a food and then look at your macro app, MyFitnessPal or FatSecret or whatever tool you use and go, oh, yeah, that's six ounces of chicken or, oh, yeah, that's a small yam. The way they categorize it in these apps are very general and generic. I remember the first time that I found this out was actually Sweet Potatoes and I had been tracking all my stuff. I'd been doing this for, I don't know, like a month or two and I could not figure out for the life of me why my progress was stalling and I'm eating so clean, I'm eating so healthy. But what I was doing was I was inputting my yam and I put it in as a large yam. We have an option in the app I was using back then. It was like... Small, medium or large? Yeah, small, medium or large.  Okay, well, what exactly did it... Well, when I dug deeper to find out what they constituted a large yam, it was like a certain amount of ounces. I don't remember... So you had a triple extra... Oh, it was three times now and I was eating yams at least two to three meals in every single day. Another 800 calories. Yeah, so I was literally... And of course, in my head, I'm going, oh, this is a healthy food. I wasn't really worried about it until I was stalling my progress so much and then... And I thought, oh, I was putting the largest one so it must be accurate. Oh, no, I was off by a few hundred calories and then I was doing that two or three times in a day. So I was massively off. And so at the beginning, it's important that you weigh all your foods. You measure, you figure everything out. Get accurate. Yeah, to get an accurate reading, to get an accurate baseline. Also, when talking about weighing your food, what I get asked a lot is, like, do I weigh it before or after I cook it?  What's more important is you're consistent. I like the way, after I'm done cooking, I don't like taking wet chicken breast or wet meat and throwing it on the scale and making a mess. And so I don't care if that is, you know, a fraction off from what the actual app is, how the app uses it. You just need to be consistent.  It's that you consistently. You just use it always. The same way. If you're going to weigh it one way, then always weigh it one way. That's right. That's what matters the most.  So whatever way you decide to do it before or after, I have always recommended after you cook the food to weigh it, just be consistent with it. Totally. I like to do it. I'll put the plate on the scale, subtract the plate, put the food on and then boom, it's real easy. Look, if you liked this episode, if you like Mind Pump, go to mindpumpfree.com and check out our free guides. We have free fitness guides that can help you with a lot of different goals. You can also find us on Instagram. Justin is not here, but you can find him on Instagram at Mind Pump Justin. You can find me at Mind Pump DeStefano and you can find Adam at Mind Pump Adam.


Hi. If you're watching this video, it means you found my small corner of YouTube. Ever since my first upload, this channel has been dedicated to my love of fighting games. And the funny thing is, if you asked me where that love started, I wouldn't be able to give you a straight answer. But if I had to guess, it would probably be somewhere along the lines of Street Fighter 2. There was just something so magical about the game and all of the different supers you can throw out, but one character caught my eye the most. Ryu. You probably know this character even if you aren't too familiar with fighting games, and that's just because of how legendary he is. He's been featured in countless fighting games across countless years and is still just as popular as ever, and I make a constant effort to play as this character at least once in every game he's featured in. That's why in today's video, we're going to be playing as Ryu in his newest appearance in a tiny indie game known as Fortnite. And that is why we are finally here with the next iteration of Street Fighter Fortnite. Let's go ahead. Let's just bust it down on him, dude. It's still so good. Give him the clap, Ryu. Oh, I forgot there wasn't a clap. Oh, Ryu. Oh, stop.  Pose on him, pose on him, though. Oh, that is so sweet. Anyway, it's the dumbest video on my channel. I'm, uh, we're just gonna, we're gonna play, we're gonna play some solos. Let's go, dude. Ryu is so happy. Let's go. I'm excited, dude. Maybe we also play as Chun-Li. Chun-Li's also in the game. You know I had to buy the whole bundle. Yeah. Oh, I just realized they didn't give me a Street Fighter pickaxe, dude. All right. So I've actually never, ever played, well, that's not true. I played a few games of Fortnite here and there just to try it out, but I am not the most well-versed in Fortnite. I think the only time I played was on PC, and I might have had a few games on here. I'm not the most well-versed in Fortnite, so I'm just, I'm hoping we at least get one or two wins, you know. But maybe that's, maybe that's dreaming too big for me. I'm done trying to land DPs. Come here. Oh, you're so lucky. I was about a DPU, bro. Everybody's thanking the bus driver. Honestly, I have no clue how to do that. Where am I going? Open the map real quick. Where would Ryu go, dude? Where would Ryu go to trade? I'm going to say right here. I'm going to play some Marker down. Let's go. I just like how Ryu realistically has no way to go about doing. Oh, yeah. That's right. Do I have the Honda thing? Wasn't there a Honda thing? Oh, just an umbrella? I swear they gave me a Honda thing. All right. Hold on. Oh, wait. There's a player right there.  Where are you going, bro? You think you can escape? Oh, he's scared. He's running. Where are you going? Oh, he's scared. Where is he? Where is he going, though? If he tries to fist fight me, I'm just going to hit him with the sure you can. Come on. Get down. Get down. Get down. No, no, no. Please. Please. Where are you going? Swim, Ryu. Swim. Swim. Wait, wait up. Is he firing rockets? Oh, my God. Ryu dodge. Wait, no. How do I emote? How do I emote? No, no, no, no. Run. How do I emote? There it is.  Shoryuken. Come here. Is the one hit KO? Shoryuken. DP. Did you at least dance with me, bro? Come here. He's not playing, dude. All right. I don't like taking easy kills, but I'm going to go ahead and make an exception. Let's go. I'll get some gold on him. All right. Not bad for my first kill. Not bad at all. What's in here? Oh, it was just a shotgun. That was pretty boring. Dude, Ryu strav. Let's go. What is that? I got to hit that thing with a DP. What is this? Brick. How is this made out of brick? All right. I'll take it, though. I'll definitely take it. All right. I should be... Yeah, I definitely played earlier because what is that? Oh, is this the jump thing? Oh, yo, V-Shift? Isn't that a new feature for Shrevefighter 5? Yo, early look. That's crazy. Early look at V-Shift. That is nice. Shrevefighter 6 is looking great. All right. Hold on. I got to keep... You know I keep that thing on me, dude. You know Ryu... Oh, right there, baby. What are you aiming at? What are you aiming at, dude? Ryu Vigil. Oh, sneaky dude. I'm just gonna... This whole video is just gonna be laughing at you. Get out of there.  Come out.  You can't hide for... What? No, there's... What was that? Come out. Are you in there? Wait, I did see... God, there's people here, dude. If you're in there, just get out. Just get out if you're in there. You're not... You are in there. What are you hiding for?  All right. Quick reload. Oh, shoot.  I'm nice. I'm nice. I'm not... Jump Ryu. I was hitting the wrong button. No. GG. GG's. Good set. First to three. Let's go. I am trying to just... It's on site now. The shots we know how to... It's taken over. I am evil now. Oh, I'm fighting that guy, dude. Oh, I'm landing the shore. You can do it. It's over. It's over. Don't leave. Don't leave, dude. No, no, no, no. So fast. Wait, wait, wait. Wherever they land, I'm going to land. I'm just going to win, dude. I'm just going to win footsies. The neutral is where I dominate. I'm going to fall wherever they fall, but lower. Oh, it's too good, dude. Oh, it's too good. I want to stay out of their site. Where are they going? No, not the mix. Not the mix. Mixups. Oh, no. Oh, what do I do? What do I do? I got to get in. I got to get in. Mixups. I didn't even use these grenades last time, but now they're my only weapon. Oh, no. I can't move. I'm trapped. Nice. What a technique. Oh, and I didn't even take any fall damage. That is so good. What's happening? Oh, I think that was just the trash. Don't shoot. Oh. All right. Hands where I can see them. Come up. What? What happened? Just swinging for the fences, huh? Again, I'm not sure if any of these are bots or not.  Come here. Come here, dude. I can see you in there. I told you it's on site with everybody. Everybody can get a piece of Ryu. Come here. Come here. Come here. Come here, dude. Where are you at? What floor were you on? This floor? Oh, it was this floor, wasn't it? Oh, it was. Oh, it was.   Oh, you thought you'd be safe. I can see you building. What's up? You thought I wouldn't find you? You thought I wouldn't find you, huh? You thought I wouldn't find you, but I did. Give me this. Help packs mine. All right. I need to jump out this window. I'm breaking out the window then. Freedom. Yeah. This is where I died the first game. I died over here. Try to try to attack somebody. Okay. All right. Yeah. I'm starting to get a good knowledge of the map. Is there any cars? I want to see Ryu drive a car, dude. Oh, I want that so bad, dude. Where's the car is that? Oh, please tell me I can drive that. Please tell me I can drive that. This is a Ford F-150. This thing must be me. Oh, yeah. Let's go. I got the Ford F-150. I'm going, dude. Hey, no pedestrians on the road, dude. Ryu's crew.  The camera controls the car. Okay. I couldn't do that bit. All right. Let me. Don't shoot me. Don't shoot me. I'll get out of the car. What are you doing? You think you can outplay Ryu?  That one had to be a bot. That one had to be. All right. I'm moving on. Who's this person on the right? Don't you know there's no pedestrians a lot on the road? Drift Ryu. What a drift. Oh, the boys are back in town. The boys are back in town. Will you find somebody else? Let's go. That was sick. Oh my God. My vehicle's on fire. Can I drive this? Let me upgrade. I can definitely drive this. Oh my goodness. Speed demon. Okay. This thing is crazy. Oh, he thinks he can get away from the, watch this over the ramp. Oh no. You thought I wouldn't find you, huh? No pedestrians on the road.  You thought you could get turned on. That one had to be a bot too. There's no way. There's no way all of these are just human beings.  I'm getting aimed at from all sides, dude. I'm getting aimed at.  Oh, what? That's not even a human being. Those are literally just AI. Help. Oh, why'd you take your eyes off the road? They turned around. Those are still AI. No, no, no, no, no. I'm good. I'm good. I don't want any. I don't want to fight you guys. You guys are good at the game. You guys are, you guys don't stop, stop, stop. Need another car. Oh, is that, is that drivable? I would love to drive that if I could. Can I? Yeah, dude. I'm back on the road again. Where's the, Oh, who's this sneaking up? Who is this? Oh my God. What are you doing? The serpentine actually worked.  Just going to go ahead and heal up here. Put a bandaid on. Yep. This is actually a Ryu heals after fights. What's my car at?  You can put this on the cover of Forza six. Oh, this bad boy does not handle well off road. Oh, yeah. Oh, these controls.  Oh, this car is not all terrain. Oh my God. Oh, I'm getting a different vehicle. That was crazy. Whoa, calm down, calm down. Stop, stop shooting. I'm already going off road. Okay. Can this car, is this car all terrain and by all terrain, do I, can it, can it float? Can it float? That's the really important thing. Engaging submarine mode. Okay. Good enough. Good enough for me. As long as it gets me from place A to place B, dude. That's all I need. Yo, somebody left me a little ram. Or is that a brick wall? Oh, that is a brick wall. I see another player. Float. Oh, nice rebound. What up, dude? Hey, I'm coming in with the suite. What up, fellas? That character doesn't even look real. That character looks modded in. Oh, let me bust it down for you real quick. What up? Oh, y'all thought I only had the default. All right. Where are we going now? I'm thinking somewhere. Maybe let's go to some unknown location. Let's go. Let's go. Didn't I go here last time? Let's go. Oh, yeah, we did. I like went towards the river. Let's go here. Let's not, let's not leave like I did last time. Let's go. I'm going in. Oh, my God. I'm glad that at least five reuse feet are so big. Oh, what is that? Is that a, what are you? I guess I'll hire you. Sure. Oh, y'all, you got a gun.  Oh, my God. What were you hiding in here? Wow, I'm glad I hired you. I didn't know you had all that. Reuse with a 50 count. Nothing to see here. All right. What is this? Shock wave grenade. Okay. Oh, and some shield. Okay.  That took a while.  All right. How do I rearrange my inventory? Nope. Nope. Nope. Nope. Nope. Why do you close? What do you do? What is your problem? What is your problem? All right. Do you want to go or something, Pug? Is that what, is that what you're saying? You want to leave? All right. Let's leave. Oh, God. Run for it, Pug. If you see a car, let me know. Did you even drive? All right. He's falling behind fast. Come on, man. Seeking only the next battle, Ryu has no need to stick around for the trophy. A live events happening now. What's that mean? Oh, who cares about live events when I could get full shield? I'm really going to win this game. That's great. Oh, there we go. Now I'm going to win this game. That's crazy. What up, dude? Oh, perfect. Oh, frame perfect mining skills. That was nice. All right. Let's see. Oh, a chest. Is that area unlooted? I'm going for it, dude. It has to be unlooted. Let's go. Dude, I'm hearing things, man. I'm getting genuinely scared. What's happening? Why is nobody else here? What is that? Is that music? Is that DMCA? Stop. Stop. How do you get out of here? The copyright strike is something even Ryu can't parry. What is that? Is that you? Stop making so much noise. You're going to give us away. What are you doing?  What? Stop. Right there, baby. Come on. Who are you blowing kisses at? Who are you blowing kisses at? You are about to get Oh, you are acting so cocky right now. Oh, I missed by a mile. Okay. Get up.  Get up for you. Oh, is this V shift?  Oh, was that the same player though? I don't think that was the same player. Let's go on. Nice with it. Was that a bot? That better not be there. Better not be any bots, dude. That was sick. I'm good. I'm nice at the game.  Or are there players over here? Are there players over here? More people for me to snipe? Let me treat myself to some of this. I don't even know what that stuff is. I'm just treating myself to everything. I'm nervous, dude. 30 people left? I should hide. I should go hide somewhere. Like up there. Up there would be a great spot to hide. I'm going to go hide. Oh, who's shooting? Stop. Oh, are you shooting? Is that Groot? Where are you going? Get out. That's a bot, dude. Look at him.  Is that a bot? Oh, oh my God. That has to be a bot. There's no way humans this brave. He's good though. He's good, dude. He's good at the game. He wasn't good at the game. That was a bot. I'm not even hype about that. That guy, that guy had to be fake. Was that guy fake? Should I get hype anyway? I got him, dude. I'm going to be hype anyway. Are these all bots?  Let me feel good about myself. Should I build like a little, a fort? Who did that? Oh, okay. Okay. Yeah. No, I get it. I get it. You guys don't like me. That's fine. That's fair. I don't like me either. That is totally okay. You guys don't got to hang with me. I'm not going to mess with that. I got to get to the top. The height advantage is good in this game, right? I feel like it has to be good. I don't know. I'm panicking. There's only 60 players left that I want to win, dude. Is somebody in this house? I got to clear this house, right? Who's here? I'm reaching clear. Hands up. I'm nervous. I'm nervous. This was supposed to be all fun and games. I was supposed to play Ryu in Fortnite. That was the whole joke. That was the one bit of the video. Now I'm nervous. Where's my pug? Where's my pug? I just realized is he dead? Maybe they killed him. Oh no.  Oh, hello. Is somebody building?  Maybe in a million years. You have any shields on you? Oh, you did have some shields on you, but I'm not going down there. That's so lame. Where am I going, dude? I'm freaking out. Oh, no, I'm freaking out.  Oh, pro slides. That's a fully, that's a full automobile. I think I get a car.  I want a car. Oh, I hear a chest. Maybe it's underground. I can't check. I can't afford to check it. There's no time. The purple zone's coming up on me. Help. Somebody help. The Sots we know how to help. Did they include the Sots we know how to win this game? Oh God, dude, I'm dead.  There's a whole river I have to cross. Nobody else has to swim. I'm going to try to avoid swimming as much as possible. That's the only strat that comes to mind. Oh, people are shooting over here. Is that a bot?  Run. Is that a sweet grappling hook, dude? Oh man, I want that so bad. Oh, a harpoon gun. Is that a grappling hook? Oh, no, I got to take that, dude. That's so sick. Is it a harpoon gun? Can I grapple? Oh, what whack? I can't swing. I don't want it then. Don't want it. Not a grappling hook. Not cool, in my opinion. Where is everybody? Hey, it's too... Oh my God, I got such a long way to go. It's too quiet, though. Somebody... Oh, there he is, dude. There's the guy. That guy's playing something. Yeah, panic, dude. Panic. Why are those trees on fire? Oh my God. Another important question is why am I going in on this guy? I'm not good at this game. What am I doing? All right. It sounds like they're fighting, though. It sounds like they're fighting. Maybe I can pick up the scraps.  Oh, he was definitely out manoeuvring me. Just give me some... Oh, thanks for the ammo, scrub. Oh God, hurry. Hurry. Oh, tense. Help. Help. Help. Can anybody help me? Can I use this? Oh no, I ran out already.   I'm feeling good now. Would Ryu hide in a game of Fortnite, though? Or would he seek the next challenger? I don't know. I don't know what Ryu would do. Imagine this in neutral, bro. Pull up. How many people are left? Three? What? Can y'all tell I'm scared?  All right. Well, that option got cut off for me. Please don't incite me. I could go out any other way as long as I get to see the person that kills me. Are they fighting? They're fighting. I might be able to get the scraps. If I can go over there and get this. Oh no. All right. I have to hurry before they kill. I have to hurry before that guy heals now. But that's good. I have the information. I know where he is. And he might be healing at this very moment. I could win. He has to be right here. Let's go. Where are those all thoughts? Wait, dude. Dance on a Ryu dance. No, I can't dance on a side. Oh, I feel like we're gonna be sick. I wasn't a professional Fortnite player. I'm not. I'm just a professional Ryu main. I've been a Ryu main since the dawn of time. Let's go. Let's go, dude. I am a Ryu main. Well, that is going to be all.  If you did, make sure to go down below. Let me know your favorite moment. Leave a like and subscribe. This one was really dumb, but hey, if you enjoyed it, I'm glad. Other than that, while you're down there, make sure to like, but subscribe to the channel if you enjoy the normal videos we do here. Or I enjoyed this one, I guess. I don't know how often we'll be doing this. And you can also check out more videos that should be on your screen right now. Other than that, I've been Dodd Zidoye, and I will see you in the next one.


Sometimes the war on Wu takes some casualties and so today Mr.. Dave Gamble who comes to us from the UK is an information consultant by trade and a blogger behind the skeptical science comm blog Today Dave will tell us a cautionary tale about blogging criticism and libel law So, please welcome Dave this talk how to avoid getting sued for libel No, yes success Okay, right I got sued for three million dollars now you might argue they're not real dollars because they were Canadian dollars Okay, I've got four points to bring to you today. It's a it's a cautionary tale now. I just had a curiosity who hear blogs Okay, who drops comments and blogs Yeah, because you're at risk as well. I didn't appreciate this So the tale goes back to that April of last year when I wrote a posting on Sai Baba that well-known charlatan fraud and oh, sorry. I'm not being politically correct and asshole Okay, so I'm not quite from the Penn and Teller School of Litigation fraud I Basically went through the details of who he was what he had done. What his claims were? Here's the evidence that he's clearly a fraud and that generated the usual kind of responses in the comments. I had various folks who went and explained why he was who they claimed he was and others who Piled in after and said no, no, no, no, no. It's it's all quite quite correct Now what actually happened was that I've got one specific comment from somebody goes Ah, well if you're blogging about false gurus, there's a Canadian bloke who does all the same magic tricks And he's living a rather lavish lifestyle and went through all the details it was an anonymous comment from somebody I no idea who they were and That was interlaced here about comment 14 or 15. I think in response to that. I Get a rather bizarre E-mail it was an email a complaint Apparently this particular comment was slanderous Which was a rather odd thing to say because slander is a legal term that applies to spoken communication Whereas this comic was written down The other thing that was rather odd about the email was that Apparently the commenter had linked to a website that did not belong to him and it went on in this kind of tone there were there was all sorts of bizarre stuff and Towards the end. Well, I'm so horribly upset about this that if you don't do something about it. Well, I'm going to sue you And oh by the way best regards Who the heck sends a threatening letter inside it best regards So I couldn't resist that one Now I think this is where I first made a catastrophic mistake because this was in fact a letter complaint Or should I say email? Okay So, yeah, they were cretinist lunatics But it was still a letter complaint Now there's a couple of things here. It was an anonymous email. They were very vague and waffly I should have actually formally sent them a letter saying, okay, right. I need to know who you are I need to understand what your complaint is. I Need to Instead I didn't do that. I went through their email line by line decimating it What would you have done? Well, the reaction was I Saw a few more comments that appeared on the blog and I assumed up either they're they're gonna blow off steam that way And that I thought that was the end of it Unfortunately, the email I actually had sent to them in response was sufficiently provocative to motivate them to go, right? and so I got a letter of complaint Formally from a lawyer Based in Canada Now I live in the UK. So you kind of think okay, right this guy's written a letter He's arranged for it to be delivered to my home address Well, yeah, okay, so I don't keep it. I don't keep the secret as to who I am or where I am. That doesn't matter Is the mic gone off? No back on Okay, and so inside the letter. He basically said yadda yadda yadda you posted this please take it down Or else and I thought to myself come on. It's not the posting you're complaining about it. It's just one comment Now I chose to ignore it Think to yourself now. I live in the UK. This is a guy who's in Canada What can he possibly do? You know, even if he takes me to court in Canada. I'm a foreign citizen. I have no assets in Canada. I don't care anything about Canada No, my is the mic cutting in and out. Is that okay, right?  I mean really come on. Well, they decided to prove that thought wrong Okay, this was my second big mistake if you get a legal letter don't ignore it Take some action on it Now the first point here is okay take it down whatever they're complaining about. It's not permanent If you take it down, what's to stop you then having a nice friendly or formal dialogue establishing the facts Working out what exactly is going on and if there's no credibility to what they're saying you can post it back up again Or not the case may be okay, so What happened next They decided to actually sue me. They issued a statement of claim from a court in Toronto. Oh, right, okay I'm blocking the antenna. That's the way I'm holding the mic. I'm so sorry. I haven't been on the microphone holding course yet Okay, so Where was I? Oh, yes. Okay, so they issued a statement of claim now this is a legal document that basically says issued by the court in Toronto Well, it was basically saying you issued this comment where we're suing you for damages for the tune of three million dollars And That's when I decided it's probably a good idea to take this comment down Okay, so The problem here the third problem my face was the fact that sometimes when you're good at certain things I I'm an IT guy. I'm a good at IT kind of things It can sometimes create the false sense of confidence that oh, I can fix this myself. It's easy I mean, how hard can it be? They've issued a statement of claim. I can do a little bit of reference from my good friend. Dr. Google Who's very reliable and I Can issue my own statement of defense what could possibly go wrong? Well, don't do it seriously really really don't do it What actually happened was that I was perceived to be a very very small fish and they proceeded to eat me for lunch Because this wasn't the plaintiffs who are dealing with this they had hired professionals Okay, so here's what I should have done I should have tapped into my skeptical network and This is how in fact I finally resolved things. There are many many good people out there In fact, there are many many good people here Who are more than willing to help and more than able to help and so what I eventually did was that I posted a comment on the J ref forum, which Well a quick summary of it is basically And a few very good folks came along and said well this and that and the other and Several of them said ah you need to talk to and pointed out One of the forum leads who was a lawyer in Canada. In fact in the very same city Colleen rubber choice. By the way, Colleen. Are you in the room? Nope. Okay. Well, she was a tremendous help And she gave me some very good advice She took the time to go through all the paperwork and said right. Okay, so you need to do this you need to do that and Finally, I was on the right track now I also had conversations with several of the folks such as Simon Singh who was very very helpful as well and he gave me some good guidance and Point to be in the right direction And he pointed me towards an English rival lawyer who said look he says quite often when these things happen It's just a shot across the boughs. They don't really mean it. They're just trying to I'm doing it again. Aren't I I'm holding the microphone the wrong way okay, so His observation was from his experience is that people quite often Will back off from a position of strength And this was confirmed. This is actually what happened because Colleen said right Okay, send a formal little note to the plaintiff's lawyers saying that You are going to engage legal counsel and That's exactly what I did and the very next response almost a media response. I had back from them was ah, right? Okay, right and tell you what take a comment down and we'll go away To which I thought yeah, you know, that's not a bad idea well There are certain there are certain times when it's a good idea to actually take a stand and there are other times When it's a good idea to you know This is not a battle that's worth fighting because this was an anonymous comment that they were complaining about From somebody who I had no idea who they were and yes, some of the comment was quite factually correct and Some of it actually was liable this And so I had no appetite to really defend it So I agreed to remove the comment and they agreed not to bother me again. So who really won? well How much did it cost me? How much did it cost them? Well, it cost me a heck of a lot of stress It's true because in fact I had discovered that I did face being wiped out completely financially Yes, if I done nothing a default judgment in Canada can actually be enforced in the UK Because the UK and Canada have reciprocal arrangements. No on the other hand if I happen to live in Norway I could have simply gone and they couldn't have done anything But because I happen to geographically live in the UK. Well, but what did it actually cost them? cost them over 50,000 Canadian dollars and fees Just to remove one comment Yes, they were cretinist lunatics and here's the evidence Why would somebody do that? Well Come to that in a minute Well their claim was in fact, no, no, you made a horrible mistake. We're just a charity We're not a religious group at all. Well, we're not pretending to be Sai Baba. We're not doing magic tricks No, no, no horrible mistake. That's why we're suing you And so no doubt they'd use their charitable funds All $50,000 to have this one comment removed. Well, okay, so Let's meet the head of the charity Now remember that this is a respectable charity and Horrible mistake had been made and there's no religious connotations here whatsoever and here he is Oh, he stressed to Sai Baba. Oh, he even has a photograph of Sai Baba in the background Yes, they were a small minority religious group. So what would motivate these people to be so concerned about one comment? Well, what I've since discovered Was that this gentleman, and I use the term very loosely was in fact currently on trial as the Fixer in a bid rigging scam and so what they were actually doing was going through the internet and attempting to remove Anything negative said that said about this guy so that when they presented their case in court for the bid rigging scam He would look nice and squeaky clean. So that's really what was motivating these folks But in the end, I mean what actually happened to me was pointless It was frivolous, and I suspect it could have been avoided So I've got four things to suggest if you block To avoid being liable to avoid a libel lawsuit The first thing is look if people start complaining people I'd be courteous courteous to treat them as Folks and try and establish what they're trying to complain about Don't ignore legal requests. It really is not a good idea Take it down then have a dialogue and if there's no Reason whatsoever post it back up It's not permanent and really don't do what I do. Don't try to fix it yourself. Take some proper guidance now It was one comment, but their legal paperwork ran to 52 pages and Tap into your network here. You've got some good folks here who are more than willing to help I mean, for example, I Sent a couple of emails to DJ and he was ever so suspicious But I really appreciated that because in dark moments like that when you realize that you've potentially faced being completely Wiped out financially. It means a lot to have people behind you who come in and say look, we're with you You're not alone Okay So you use the podium Mike. Do we have any questions for David? Why didn't you counter Sue clouding your name? Why didn't I counter Sue? It's a good question. I Really had no I've never heard of these people before. I had no idea who they were and To be honest, I think I was content to let the legal process of this guy going on trial as a Fixer in a bid rigging scam to take its own Due course. I think if I had actually counter sued it wouldn't have been very productive and at the end of the day I had started off with my own statement of defense and That's the point where I could have actually come back with a counter claim if I'd had proper legal advice But because I was doing it myself. I was just going into defensive mode. Thank you So first off your derogatory comments about Canadians are completely offensive and you'll be hearing from my lawyer Secondly I'm curious Had they actually baited you to take you to libel court in the UK This could have been a very different situation Because of the kind of antiquated libel laws in the UK and I know that a lot of people have been being taken to court for that Have you do you have any advice? to try and Get around that issue Well, interestingly enough what I did discover was that the libel laws in Canada are based on the English libel laws and are just as Plain to friendly So I don't think I've been so badly off if it had been English libel laws because I did actually through Simon Singh have a Contact with a good English libel lawyer, but his Thinking was well, look, I know nothing about Canadian law. You're gonna have to go and find somebody else Okay


The results of this study indicate that the CSEE has potent antioxidant, antimicrobial, and cytotoxic properties. Furthermore, the PASS and PROTOX2 analyses suggest that the CSEE could potentially have anti-inflammatory, anti-cancer, and anti-diabetic effects. This article was authored by Amine Elbazidi, Mohamed Tidey, Hayat Wasu, and others.


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I'm Gerry Brotten and I'm sharing a conversation between Adam Lowe and Grace and Perry. It's a discussion about mapping and art, so the way in which artists have been interested in mapping, and both Adam and Grace in that particular takes on that issue about the way in which aesthetics are interested in maps. We're in a golden age of mapping in many ways in the 21st century, with all the fantastic maps. Now you can just look up on your phone, I'm a very keen cyclist and so I'm on Strava, which is basically Pokemon Go for middle-aged men in Lycra. Maps are the great realist form of representation, so you can look at a map time and time again and somehow you don't feel that you've seen it before. Adam Lowe and Grace and Perry, thanks.


So, like Holocaust deniers, I do believe that Rabbi Mr. Shmuelin should have the right to speak. However, granting that right, he has a very tall order. If a Holocaust denier wants to deny the Nazi Holocaust, he or she has to refute a vast corpus of scholarship attesting to the reality of the Nazi Holocaust. In the same way, Rabbi Shmuelin, if he wants to deny that a plausible case for genocide can be made in Gaza, he has to refute a vast body of documentation. And that documentation ran as it was presented by the South African application. It ran to 84 single-space pages with literally hundreds and hundreds and hundreds of footnotes. Now, that's the first hurdle. Allow me to finish. For the ordinary mind, Norman Gary Finkelstein's slow and steady domination style during his intellectual engagements with opponents is intelligently superb. In almost all of his outings, he exploits the unnerving method of preemptive superior statements and facts to disarm even the most prepared of opponents, especially regarding the Israel-Palestinian predicaments. In this interview released by Piers Morgan yesterday, he once again demonstrated unwavering intellectual acumen, throwing both Piers and his guest off-balance with a combination of questions and deep brain-wracking analysis. Our commitment is to provide factual news and geopolitical analysis. Please share this content to stay informed and subscribe for updates on Palestine-related developments. In the following clip, he gently allowed Rabbi Shmueli to spill what he thought was the beans on the monstrous issues of Palestinian freedom fighters and attacks on occupied Palestine, now known as Israel. He was unequivocal with his submission, much like other commentators, any actions from whoever or whatever means and justifications that lead to the loss of innocent lives should be condemned and not tolerated by anyone, no matter who the person is. He maintained the intellectual equilibrium that the measure applied to Palestinian freedom fighters must also be encompassing, including deducing the actions of the occupation state in light of such treatment of the Palestinian offensive on October 7th. This was where he threw his opponents off-balance. They were unable to see the brutality of their own actions in the light of the similar moral compass used to judge the Palestinian military action, yet he had more intellectual missiles to unleash. Norman Finkelstein is the foremost Jew anti-Semite on planet Earth. He actually attacked his own parents, whose only crime was to be killed. Their entire family was annihilated in Warsaw. They're not victims, they hated Germans and wanted them. He didn't think to himself, maybe my parents wanted the Germans to suffer to stop the war, to break the will of the German people to stop murdering, gassing 10,000 Jews per day. His hatred of the people has extended even to his own family. He calls Israel a satanic state that comes from the boils of hell. He calls it a vandal state. He said that the 15 people in the Charlie Hebdo massacres, he has no sympathy for them whatsoever, but this is the most telling thing of all, and you discussed this the last time. He said, on October 7th, hours after the massacre of 1200 Jews started, he wrote, it warms every fiber of my soul to see the children of Gaza smiling as their arrogant Jewish supremacists have been humbled. The stars above in heaven are looking down. Glory, glory, hallelujah. Let's just go through this. Glory, hallelujah. Women shot in their gals norm. Glory, you should be a televangelist. Glory, hallelujah. Children. Glory, hallelujah. Come on, come on.  This is exactly what your friend Douglas Murray said, because he refuses to debate Norman Finkelstein. He called him a sociopath. He said, Norman Finkelstein is a psychotic. He's not on your show because he's a serious academic. Wolfgang Benz, professor of Elengen, who was one of the four most German historians of the Holocaust, said the only thing interesting about Norman Finkelstein is that he needs a psychiatrist. Professor Wolfgang, wait, wait, wait, wait. Professor Wolfgang. I want to just ask you this though. You've spent, see, it's interesting. Norman Finkelstein gave a, I thought a pretty measured argument in response to my first question. You've gone ad hominem immediately and attacked the man, not the issue, and not the question that I asked you, which is to respond to what he was saying, which is a growing feeling around the world, by the way, that Israel is now committing, as he put it as a plausible site. I don't happen to think it is just what they're doing. But what I do think is happening is that there is a shameful number of innocent women and children being on a daily basis, and I don't see what the end game is, other than the obliteration of most of Gaza and many people living there. So to answer that point. So let me answer your question directly. First of all, when you quote President Lula of Brazil, he is a criminal who served in jail for corruption. He has zero credibility. He also knows nothing about history. 10,000 Jews were given a day for four years after the Bonzi conference in January 1942 to compare that to Gaza is an abomination.  The International Court of Justice specifically said that Israel is not committing a genocide. So when you tell me why do I go after an ad hominem, I'm questioning his academic credentials. He just lied on international TV. 20 minutes into the debate, it appears Rabbi Shmueli was only prepared to deal a decisive blow to any reputation remaining with Norman Finkelstein. You can see how he called him out for outright deception and even voiced aloud the official sentiment of the occupation government in Palestine. For him, the Palestinians were free to determine their future after the occupation forces withdrew from Gaza. Yet he failed to convince anyone except himself and the occupation government in Palestine that Gaza was a judge the world's largest concentration camp. It seems Rabbi Shmueli forgot quickly that Gaza was blockaded and not allowed to freely choose who would rule them in a democratic setting. The rabbi betrayed that Israeli superiority complex which appears to imply that Palestinians are not wise enough to identify what they need in Gaza. That the occupation governments owe the right to dictate to them how they can live their lives and the type of government they must bring to power. That superiority complex effectively made his argument putrid as it smells of pride and a genuine aura of apartheid. As expected, Finkelstein brought him to his senses as he made him understand that nobody has the right to tell the people of Gaza what is right for them. They unequivocally own that right. Every dimension that you examine the conflict by virtually any and every metric that you examine the conflict, Israel's assault on Gaza which we should bear in mind is among the most densely populated places on God's earth and it has been sealed off from humanity since 2006. As Ghiorah Island put it in March 2004, Ghiorah Island was the head of the Israeli National Security Council. He described Gaza and I'm quoting him now as a huge concentration camp. That's not me. That's Ghiorah Island. The former head of the Israeli National Security Council. So, if you put all of these metrics together and you put in and you add in the context, the context being a concentration camp in which half the people are children, 70% are refugees. If you add in the context and the metrics, there is a very good reason why Israel was brought before the International Court of Justice. Now, Mr. Shmueli has every right to question the authority of the numbers, the figures and so forth. I'm a strong believer in the right of Holocaust deniers to make a case before the public because as John Stuart Mill once put it, we are all fallible and being fallible. We have to always have a place in our minds open to the possibility that we are wrong. So, like Holocaust deniers, I do believe that Mr. Shmueli should have the right to speak. However, granting that right, he has a very tall order. If a Holocaust denier wants to deny the Nazi Holocaust, he or she has to refute a vast corpus of scholarship attesting to the reality of the Nazi Holocaust. In the same way, Rabbi Shmueli, if he wants to deny that a plausible case for genocide can be made in Gaza, he has to refute a vast body of documentation. And that documentation ran as it was presented by the South African application. It ran to 84 single space pages with literally hundreds and hundreds and hundreds of footnotes. Now, that's the first hurdle that wants to allow me. The challenges Piers Morgan and Rabbi Shmueli are having in this debate are the fact that the person they are teaming up against is a child of a Holocaust survivor. They are speaking with someone who knows the tactics of Israel ever since. With the support of the West, occupied Palestinian lands were systematically seized and a state created for some alleged migrants from the West. Since then, Palestine has not known peace. They are speaking with a man whose primary fields of research are the politics of the Holocaust and the Israeli-Palestinian conflict. Finkelstein gained attention in 2000 with his book The Holocaust Industry where he argues that some individuals misuse the memory of the Holocaust as a tool to shield Israel from criticism, dubbing it an ideological weapon. As a vocal critic of Israel, he faced denial of entry and a 10-year ban from the country starting in 2008. Finkelstein has characterized Israel as a ju- supremacist state and condemns its treatment of the Palestinian population as apartheid. Rabbi and Piers Morgan see him as someone they can challenge or oppose. Do you accept that her mass needs to be removed from power in Gaza? I would say that the pre-eminent question at the present moment ought to be do I accept the fact that the Israeli government ought to be removed from power? I can ask you that separately, but the specific question I have for you, particularly given what you said after October 7th, is simply should her mass remain in power? Should her mass remain in power, I think that the Palestinian people should be able to determine their own future and determine their leadership. That's just the basic democratic principle. I don't decide what people should do with their lives. Hang on, I can do an interview, thank you. The problem I have with that response is, you're very quick to level the charge of genocide at Israel and many people would agree with you, many wouldn't. But you're not so keen to be held to account for your view about a mass. And I don't see how anyone, after what they did on October 7th, could possibly conclude they should stay in power. Pierce, I don't want to have to re-do the interviews you did with me. I was very clear about my opinion when you asked about October 7th. I was also very clear as to what I believe Hamas should or shouldn't do regarding its leadership or its current power in Gaza. I've not tried to evade any of your questions. Okay, for those who may not have seen the previous interviews, for those who may not have seen our previous conversations, I simply ask again. That's fine. It is a simple question. Okay, that's fine. Should Hamas stay in power? Because Israel's whole argument is that they have to keep going with this warfare to eradicate Hamas. And my question for you is, do you think that in principle Hamas should stay in power? Well, Pierce, I'm going to answer you because I never fear the truth and I'm not going to try to evade your question. Let's take a simple metric. We'll take the question of children killed on October 7th. Answer the question. Should Hamas stay in power or not? These are answers to different questions. Just answer the question, Norm, for God's sake. You said you don't want to evade the truth. Should Hamas stay in power or not? Answer the question. Pierce, either you're going to moderate the program or there's honestly no point in continuing. I have to say, I do think it's a very simple question and it goes right to the heart. It goes right to the heart of Israel's argument about why they are continuing to execute the war. Pierce, how about letting me decide whether it's a simple question? How about letting me decide? Well, either Hamas stays in power or it doesn't. I don't think you have to be a professor to answer the question. Pierce, there's a difference between whether or not Hamas stays in power and whether Hamas should be in power. So let me get into the stays in power is a military question. Should be in power? Well, let's look at it. I say if Hamas, which is responsible for the killings of 36 children on October 7th, should not stay in power, then you must certainly agree, Pierce, and I'm going to kindly ask you to please answer me. You must surely agree then that Israel, which has killed now approximately 12,000 children is plausibly accused of having killed them in the course of a genocide. Now, I'm going to ask you, Pierce, to please answer the question. What is your source for 12,000 children? What's the source? What is your source, please? What's your source? What is the Palestinian House authority run by Hamas? We know that. Run by Hamas. Wait, wait, wait. No, no. Rabbi Schmooley, you don't interrupt. This is actually an important question and an important moment of the debate. Continue, Norman Finkleston. So I have to ask you, Pierce, if you believe that Hamas should not stay in power because it killed 36 children on October 7th, then you must surely agree several times, 1,000 times more emphatically that the Israeli government should not be in power because it killed 12,000 children, not as collateral damage, but plausibly, according to 15 of the 17 judges on the highest judicial body in the world. Okay, you said that point. Okay, here's my answer. Plausibly, plausibly. Here's my answer. In a genocide. Here's my answer. I haven't so far answered my question. If you do, I will give you an emphatic answer to yours. So let me just ask again, should Hamas stay in power? My answer is, if we apply one standard... No, no. That's not an answer. Across the board. No, that's not an answer. If we apply one standard across the board, I am perfectly happy to say Hamas should be removed from power if you agree that several thousand times more emphatically the Israeli government should be removed from power. I don't think... Well, I think there are two completely separate questions, and I would answer it like this. No, they're not. Well, I'm going to explain to you... No, they're not yours. I'm going to explain why I believe they are. They are. I will listen. Israel's response was a response to an appalling terror attack. I believed after October the 7th, Hamas rescinded any right to continue having any power over Gaza and should be removed. The only debate would then be how would that best be done? And I have serious question marks about Israel's response. In response to whether the current... Can I address them? Hang on, hang on. Let me finish my sentence, please. And in response to your question, Norma Finkelstein, about Israel's government, no, I do not believe they should continue, actually. I think this government has lost the faith of its people. I think Netanyahu, in particular, has lost all confidence and popularity with the Israeli people who blame him for what happened on October the 7th. And so, no, I don't think they should stay in power, actually. I think both countries should have new leadership and new governments. That's my answer. But again, I'm just coming back to you. Norma's saying... But hang on, hang on. I don't equivocate either with the other. You can divorce the two questions. You can say, after October the 7th, should Hamas stay in power, yes or no? And then you can have a question mark about whether this current Israel government should stay in power because of the way they're responding. They're two different questions. But you, Norma Finkelstein, so far... Wait a second, really. I just want to get one answer out of Norma Finkelstein as to whether you will answer my question about whether Hamas should stay in power. I just said, Piers, if you use a single standard across the board, then I accept your conclusion. So long as you're being morally as well as legally consistent, I have personally no problem with that conclusion. However, I would want to say, Piers, and I'm trying to be honest but also intellectually consistent in this matter. You said that Hamas disqualified itself from leadership because of the atrocity that was committed or atrocities that were committed October 7th. Now, if you agree with the head of the National Security Council of Israel at the time, in 2004, that Hamas is a huge concentration camp. I'm quoting him now. God's evening. Would you also agree that October 7th was a reaction to confining one million children in a concentration camp? In the final analysis, Finkelstein displayed a calmer disposition and spoke softly while hurling facts in the face of his opponents. In this debate, it seemed as if the host and the other guests, the rabbi, were out to defeat the scholar. They set some intellectual booby traps for him, but Finkelstein was as smart as he is aware of the lies the occupation uses to deceive the world and cover their alleged atrocities in Palestine. What Finkelstein established in this debate is that the measures for Palestinian defenders should also be used for the occupation army. And nobody should be canonized a saint in the face of the brutality going on in Palestine for the past 75 years. Thank you for watching. Please consider liking and sharing this news update with your family and friends. Don't forget to subscribe for the latest developments from Palestine. Until our next update, peace.


Abstract self-assembly of amyloid peptids leads to oligomers, proto-fibrils, and fibrils that are likely instigators of neurodegeneration in Alzheimer's disease. Using time-resolved solid-state NMR and light-scattering experiments, we observe that 40-residue amyloid A40 forms oligomers, proto-fibrils, and fibrils on time scales ranging from 0.7 mL to 1H after initiation of self-assembly by a rapid pH drop. The low-temperature NMR spectra of freeze-trapped intermediates indicated that strands within and contacts between the two main hydrophobic segments of A40 developed within 1 mL, while light-scattering data suggested a primarily monomeric state up to 5 mL, into molecular contacts involving residues 18 and 33 developed within 0.5 s, at which time A40 was approximately octomeric. These contacts argued against sheet organization resembling those found previously in proto-fibrils and fibrils. This article was authored by Jackie and John, Yming Yao, and Robert Tico. We are article.tv, links in the description below.