There we go. Oh man, everyone working hard, working hard today. Look at my back.  Remember we talked about that family running balance. So I gotta talk a little quieter because everyone is asleep right now. They're taking their Sunday afternoon naps and that's when I gotta go get these long runs in. So that's what it was today. Question of the day. How was your long run this weekend? Or how was your race this weekend? Okay, let us know how you did in either one, long run or race today for me. So I posted on Strava, no watch run. What do I mean by that? I promised myself at the beginning of the run not to look at my watch and run all by feel. So good day, it looks like it was 21 miles, right what I wanted. So I did look at the watch with two miles to go just because I wanted to make sure I didn't go over 21 miles. But as far as pacing, nothing. Just going by feel, so it's 645 a mile, 21 miles. There it is in kilometers on your screen. Great day, solid day, feeling great. But now the rest of the day, you know the drill, you gotta jump right into recovery. So I gotta actually stop talking, get the shake in me, get a fresh turmeric tea in me and then I'm gonna show you my mobility exercises, okay? Bunch of new mobility exercises that I'm adding to the mix just to work on my hips especially. I just want more mobility in my hips going into Houston. So good day, hope you had a great weekend and that feels good, good solid day. Oh yeah, we are gonna open up, you probably see in the corner over there, we are gonna open up some boxes today. I forgot to, I actually forgot to open them yesterday so we will get to that here in a little bit, all right. There it is, tea is ready, all right. So on the Sunday afternoon, just trying to communicate exactly what I'm doing to recover from the 21 miles on pavement, concrete, a hard surface, which I would prefer to run on dirt, but there's just too much snow outside. First of all, hot tea to warm up and to get that anti-inflammatory in me with the turmeric, but also I'm gonna soak now with Dr. Teals, warm the legs up a little bit more before hitting the foam rolling, the stretching, and then the mobility exercises. So I'm gonna do my best from start to finish to share with you on a Sunday afternoon. This is what I do here at my house as a papa, of course I'll probably be chasing and playing tag with you as well, you know how that is, yep, yep, yep. I just love you, Han. What's the difference between the cheaper and the metrix? Metarix, landmix, YouTube. Oh, that's interesting. It is serious, the one that vibrates, you are correct. Good job guys, going outside in the snow. Because it was a long run, I'm gonna use the electric over the regular. I'm foam rolling after a 21 mile long run. Yay! Yay, don't face back. Good job. Foam rolling everyone, no excuses. So easy a baby can do it. Yeah, no excuses. So in addition to foam rolling everyone, I also use the hyper ice for my feet. Feels very good. If I had something to hold on, I would just stand on it like this. Woo. All right, half time is over, the broncos are back on, but we're gonna keep rolling here. This time with the trigger point, this is the foam roller that really digs into the muscles. When I first purchased it, I could barely use it because it really does hurt pretty good, but your legs will get used to it over time. And I'm not gonna use it for as long as I usually would because the legs have 21 miles in them today. So this will, I don't wanna basically aggravate the muscles too too much, but there's just a couple niggles in the legs that I wanna take care of right now. Right Michael, here we go buddy. And single leg foam rolling is always better. Single leg, it just digs in a lot more. Oh, that feels so good. It hurts so bad. Foam rolling is pretty enjoyable actually, except for on the trigger point. It's the stretching that I've gotta put more time into leading into the Houston Marathon on January 19th. I gotta stretch more just more dedicated time.  And just so you know, you really wanna hold your stretches for at least 30 seconds. If you have the time, 60 seconds is amazing. Okay, not done stretching, quick intermission, quick thought on marathon training. If you are signed up for a marathon or you're thinking about signing up for a marathon, you need to get long runs in. You guys know this. A lot of some training programs will recommend two long runs. So two 20 mile long runs or maybe 18 miles, maybe even 21 or 22 mile long runs. I would recommend three or four if you can squeeze it into your schedule. And this is where planning out your weekends leading up to the marathon is really critical. Get your family and friends in on the loop because there's gonna be certain weekends and you're probably gonna do your long runs on the weekends or maybe if your work schedule is different it'll be a little different. But the weekends is game time for the long run. So it's not, if it takes you let's say three hours, three and a half hours, two and a half hours to run 20 miles that's actually not, that's only, I would say that's a 50% of your long run activity. Really you're stretching before the long run. So let's say it takes 10, 15, maybe 20 minutes to stretch beforehand. I usually am right around 10 to 15 minutes. And then afterward the nutrition, the stretching, the foam rolling, even just showering or maybe jumping in a hot tub or however you rejuvenate yourself, it takes time. I would say just for scheduling purposes I have found a good solid long run actually takes closer to five hours. Sometimes even six hours if I'm just paying extra attention like today to the stretching, the foam rolling, I'm not at mobility exercises which I'm gonna show you here in a minute. Just make a mental note that your family and friends and loved ones are gonna be, maybe they can come give you water bottles during your training like out on the 21st. That's actually not a bad idea to include your close people, your peeps in the training just to get them involved as well but it does take a lot of time. It just takes time everybody. So, okay, what a run. There we go, there we go. Tea is organized, got a hot cup right there. Cheers YouTube family. And wrapping up the vlog here in the house rather than out in the studio because just a little too tired to go set up the lights of the camera and the heater out there so we're wrapping it up in here. Quick recap of what I did today. And again, this is not a completely extensive list but I think it will, I think it gives you a good idea of what I, and I can't do this, trust me, I cannot do this after every single long run but if the time is there, I do love going step by step just to make sure I wake up tomorrow morning feeling as best as possible during this marathon training block. Going into Houston. Okay, here we go. So, got home, drink, drink tea, turmeric tea. There we go. Shake with protein, veggies, fruit. Ideally I would do that 20 minutes after the run. It was a little later because of naps and everything and the blender and the noise anyway. So I didn't quite get it but then hopped in the Epsom salt bath. Feel just nice hot bath. I don't know if any day if we would, I've heard mixed reviews about owning a hot tub but it is tempting, it is tempting.  I don't know if you noticed but actually I kicked up my feet. That's right. Watch a little of the Broncos game. I think it's important as runners to not forget like we work hard. It's good to kick your feet up and just tune out, relax and just chill for a second. I have a hard time sitting still sometimes so I kicked my feet up. It was amazing. Then I did the foam rolling. Then I did the stretching. Ian, yes, after the stretching vitamins and minerals. So not saying you need to take vitamins and minerals but I do vitamin D, magnesium and omega three. Those are just a turmeric supplement as well. So that's not, and again, talk to your doctor, talk to whoever you talk to as far as nutrition goes but I do take vitamins and minerals. Now, what I did not film today is the mobility work. So I feel bad because I think I said I was gonna film it. I just, there's five exercises I wanna show you but again, I'm just too tired to film it all and set up the camera. So we will make a separate vlog all about mobility work. For me, all about the hips. I just gotta keep those hips happy. And then self massage again. I didn't film it but I have my little kit over there with like, basically it's like an icy hot. It's not, it's what is it called? Blue, well I have blue emu, I have all sorts of different. This lotions to massage, for example, my left calf is a little tight.  You know the drill. Can I get another REM cycle, everybody? Can I get another REM cycle? I don't know but according to what I've read, according to my former coach at the University of Colorado, our adaptation, I don't wanna say all of our adaptation but our improvement from our training happens while we're sleeping. So the more we can sleep, the more we will improve. Now, I'd love to, if anybody has actually a book out there on this, I would love to read it. Anyway, the benefits of sleep for runners. That'd be amazing. So there you go everyone. Thanks for watching, thanks for being here. That is my marathon training long run recovery routine and tips and again, I could have kept filming and filming and filming because recovery really frankly doesn't ever stop. All right everyone, there you go. We're gonna toss it back to the sleep vlog on the right and it's a good one. It's a good one on the right there and then on the left we'll toss it back to the foam rolling one. You guys are the best. It's a beautiful work hard and love each other. See you tomorrow.


Good morning and welcome to the Monday market update with me and David madam today's date is Monday the 9th of March 2020 and the time has just gone 1008 GMT and it's been a brutal trading session so far Some of these moves Haven't been seen for years even decades in some cases. It's been a phenomenal phenomenal training session so far There's so much going on it's almost difficult to Cover every topic. So I'll just narrow it down to the main topics There's been a colossal Sell-off in the oil market The oil market is down in excess of 18% it's off the lows of the session We have been down, you know, we have seen first steeper losses Then then this essentially Where's it? This this this comes from was at the back of them last week OPEC We're talking about cutting production by 1.5 million barrels per day The Russians weren't too keen on that. Does it is a group of all producers if you take OPEC and it's it's colleagues Or it's a it's a wider alliance including the likes of Russia that becomes OPEC plus There was talk that the overall group could look to come production Russia walked away from the meeting without agreeing any production cuts There seems to have been a massive breakdown in this coordinated Alliance between all the major oil producers somewhere in OPEC some just kind of work closely with the organization And that is kind of cause a major rift between this up between Saudi Arabia and OPEC over the weekend Saudi Arabia started aggressively cutting the price of oil of its of its energy contracts. It sells out to Europe and Asia and so on and so forth There's even talk that the sound that that Saudi Arabia are looking to actually increase output And with that we saw a colossal fall in oil trading when they got trading late last night The settle the session in Asia one night has been brutal today here You know a 1010 GMT the oil market WTI and Brent crude respectively are down in around the region of 89% which is a massive move the moves we've seen in the oil market have been the largest move daily moves Since 1991 with the with the Gulf War that get that given indication of just how bad things are Turning our attention to equities Because of the kind of massive uncertainty and the kind of fear that we're going to head into kind of an oil price war We've seen the colossal move to the downside In equity markets essentially every sector has been has been hit and has been hit hard As you can imagine the oil and gas sector and all field services companies They've all been quit hit quite hard some of the mood you've seen on European equity indices I've been kind of the largest since 2000 nature in the financial crisis I'll give you an indication of just how bad things are in terms of The negative sentiment out there. I'll quickly run through the major events of the week ahead And then I focus on your focus on the on the charts Just because even though it is worth your while keeping an eye on corporate and economic news this week I think the macro theme of corona virus and that's associated health potential economic ramifications and the possibility of the kind of Oil price war that we seem to be in I think that's going to dominate the headlines for the next few days So in relation to the major events of the week the weekend article can be found that our insight on our website Cmsi markets calm under a new turn analysis. You'll find that here So tomorrow morning, we're gonna have French industrial production figures out Tomorrow, we'll have Dick's sporting goods for the court numbers out Tomorrow, we will have first full your full your figures from standard life Aberdeen On Wednesday, we will have the UK budget a Wednesday. We'll also have Full your figures from Balfour BT on Thursday We've a infiltrate decision from the European central bank keep in mind trainers are strongly are heavily pricing in The likelihood that the European central bank will lower the deposit rate By one tenth of one percent so further into negative rates In relation to We have fourth quarter figures from the gap. They're coming out on on Thursday on Thursday, we also have fourth quarter numbers out from slack technologies And finally, we'll afford your figures out from city world. I'll keep my own city world I thought a pretty rough ride recently There was kind of speculation that Think the the company Could be hit if it's kind of a lockdown and people are in relation to the coronavirus crisis Basically, if people stop going into large public spaces, you know, you know a cinema theater is a prime example of an area Which could be kind of the government could dissuade people from attending It is it is furious ramp up so city world of funnier numbers out That's going to be important in the context of the kind of the health crisis situation here in the UK at the moment starting off With the big indices I start off with the foot 700. So I give you so today's session We've fallen back to level the last scene in the summer of 2016 So basically we're back to levels last seen with the UK had its EU referendum vote It's at a colossal move to the downside on the on the foot 700 if you continue to press and lower from here We could be looking at targeting in around We could be looking at targeting in around We have back below six thousand we could be looking heading towards six thousand. Sorry apologies and back towards Prenches low as the lows of June 2016 in around in around Five thousand apologies there in around five thousand seven hundred twenty eight if we do have a snap back and You know, you could hold above the kind of six thousand mark Which were currently just above if you could hold above that we could look again retracing this gap here That was created overnight. So we could look at heading north up towards six thousand two hundred and sixty You can the top end of the scandal and then towards six thousand three hundred my apologies And if you go on higher from there We could then target this zone here potentially just north of six thousand four hundred, but keep in mind We're talking about levels that are fewer points away from the current area If we can if we can hold above six thousand that could be assigned that a bit of a bottom is Is is in formation? It is worth noting that the markets have been moving higher for that couple of hours But obviously it was the drill to the downside which really did the damage I'll take a look what's going over in Germany pretty brutal session over in Germany as well We're back to levels last seen Over a year ago. So talking about you know early 2019. So we're talking very much a painful start We can see here By the by the shape of this candle at the market has been pushing higher and try the try the trading session Cash trading has been going on for over two hours. So if we do kind of press on higher from here We could be looking at a retest in the kind of psychology board and a sorry 11,000 mark and if you go beyond that you could be looking up to head towards the top end of this candle 11,096 and then if you go north of that we could look to kind of fill this candle fill the gap rather that That was created between Friday's clothes and the Monday's open So we could then head potentially head back up towards 11,421 On the downside if the market then managed to turn over on itself and take out the recent lows The lows of this session it could take us back to this area here down around 10,000 10,277 I take a look now at the The cack in France very similar scenario here a brutal Brutal beginning to the trading session it gapped a gap for me lower at one point If I found two levels last seen In early 2019 so similar issue to the DAX that vein There's been a steady increase in negative momentum. So as a market driving lower We can see a steady increase in negative momentum So it seems that the control is in the hands of the of the bears for the time being So if we do press and lower from here because we're currently in around 4,778 if you press and lower from here we could be looking at our getting this zone here down around 4,555 If you do have a snapback we could look to you know retake 4,800 and if you go beyond that we could be looking at our getting this area here in around With this line this year in at 4,897 And then if you go beyond that we can then be looking at you back up towards the cycle as you bought in 5,000 mark and to go beyond that we could be looking at heading back down towards with this gap Bruce created in it 5,080 Now to give an indication of how bad things are US index futures are actually in limit down For those of you that don't know what that is It's essentially a circuit breaker breaker system that the futures exchange have in place essentially if markets Have this you know move in one direction or the other in this case down In excess of 5% the market just actually gets frozen and training stops It's a way of it's a way of especially slowing down potential market going into kind of either either Excessively rallying or this case excessively falling There's there's talk that that the at the trading of The likes of the Dow Jones the S&P 500 the Nasdaq 100 the Russell 2000 The last I saw there's a report going around saying that trading of those markets should reopen at 1330 GMT But even if the markets do reopen at that time, there's nothing to say that they can't just trade for a minute or a second and go back into limit down Unfortunately, this is just this is this is just a symptom of when you have chaotic markets the the the bands of the the bands of which the Future exchange set in place to kind of stop market sparring out of control in one direction or the other they can be hit and then Train just just gets frozen and unfortunately, that's just that but it's just a release. It just highlights how Uncertain how volatile things are Now we talked about the old price at the beginning of the update. I'll take a look now at the Brent crude oil we can see here that it's been already was in a fairly sizable decline 2019 a colossal gap to the downside was created the steady rise in negative momentum Brent crude oil in the cash market is currently trading in around 35 80 35 spot 80. So if you like to cut a press on lower from here on the oil market We could be looking at heading heading back down towards the lows that were seen in 2016 in around 27 6 27 13 Any snapbacks in the oil market could potentially run into resistance in around the kind of 40 level Big psychological number there and then if you go beyond that We could be looking at testing it towards kind of the lows of Friday in around or the close of Friday in around 45 spot 49 taking like a WTI Simplest duration here whereby the market was in pressing lower throughout the month message by 2019 had a colossal gap to the downside When training began between say between the close of play and Friday and the futures market reopening Late on Sunday night. So if you press and lower from here, we could be looking at retesting the lows of 2016 This zone here down around 25 spots 73 and if you can't snap back from here and claims Enclaims around we could be looking at retesting the highs To ask of this trading session in around 33 spots 62 And if you go beyond that we could then be looking at you know keeping that for 40 bucks to borrow Probably the next big kind of psychological number and if you go beyond that we could then be looking heading towards In around the kind of close of play on Friday Which is the summer in the region just just south of $41 a bar in around 40 spot 70 40 spot 97 there there about seems to be the lows of the Friday session. I take a look at a few currency pairs now So you had a major move to the downside all this fear and uncertainty in oil and stocks drove us Bond yields along with other government bond yields to record lows Did the massive move to the downside in US government bond yields has put colossal pressure on the US dollar? Hence how we're seeing a massive move to the upside in the euro versus the US dollar, you know I'm euro dollar rubber levels last seen in about and say there about About one year ago So your dollar is roughly at a one-year high the steady increase in positive momentum We're currently at one 14 spot 31 if you can press on higher from here We could really get track of in this area here the highs of early January or early to mid-January 2019 in at one spot 15 70 any snapbacks and let's face it if you have a market that moves This higher this aggressively you're gonna have a some bit of a correction or some of a snapback at some point Not to say the markup could be turned over on itself But it's difficult for markets to maintain this level of momentum So if you look to kind of pull back and a bit of a snapback We could see support coming to play in this zone here in a one spot 12 And even if you pull even if we move back below that we could see support cut from this red line here The tourney moving average notice all on a few occasions not to go it acted nicely as support So that metric has been important in the past it makes it more likely it'll be important in the future and that and that metric The tourney moving average comes into play in that one spot 10 Sorry one spot 11 10. I'll take a look now. What's going on on sterling dollar similar like I said It's been dollar weakness across the board. So even though between mid-December and Late February the broadly speaking a move to the downside in sterling dollar now We're seeing a bit of a rebound. We see to find a bit of a base in around here in a One spot 27 26 this area here, which conveniently just above the tourney moving average We've been pressing higher from here. If you get back above the 132 mark We could be licking a chart. We could be looking at targeting this area here the highs of late December in a one spot 32 84 If you do move a pullback, we could find some support from this yellow line here Waterday movie average. We can see that action as nicely as a support in the middle of February And that comes into play in what well just just shy of 130 one spot at 2990 So 130 itself is a big number and then of course one spot 2990 is the waterday movie average. So that zone in around here might provide some support Lastly, I take a look at dollar yen just because see Massive collapse massive sell-off in the US dollar has been a major flight towards the Japanese end It's deemed it's perceived to be a safe haven currency. So it's been a real double whammy for this currency pair We can see it just want a the size of the move that when it's over the light was just absolutely colossal So dollar yen is clearly in a very strong downward trend We're currently in at 102 spot 35 a break below 102 could take us back to Back to this price here In at 109 spot 19. If you do have a snapback in In dollar in in dollar yen, we could be looking at it back up towards 104 Our potential even towards the highs of this session in around 104 spot 62 And then if you go beyond that we could look to fill the gap Interact in this area here from a closing player the lows of Friday in around In around well close to 105 104 spot 99 Now I do I do appreciate this video went on a bit longer than the normal But obviously there's a lot of ground to cover. Thank you for tuning in. Please tune in next week Have a good training week and good luck


Gaslighting The Narcissist's favorite tactic Gaslighting is a form of psychological manipulation. The narcissist sows seeds of doubt within you. It makes you fearful and uncertain. It makes you question the truth or fact of something. It makes you question your own memory, perception and sanity. Gaslighting is a narcissist's favorite tactic because it gives them the ability to take control over you. It gives them the ability to influence and direct your behavior and the cause of events. It gives them the ability to restrict the argument or certain activities. It maintains their influence and authority over you. Gaslighting causes you to question yourself. It causes you to doubt yourself. It causes you to wonder if you are losing your mind. It causes you to wonder if you are going insane. Gaslighting is based on the narcissist's denial. The refusal to admit the truth or existence of something. The refusal to give something requested or desired to you or refusing access to an item or place. You cannot have a logical or formal argument with a narcissist. Many of them are not capable of clear sound reasoning and the ones that are cannot be relied upon to make an action or decision that might be expected or considered sensible under the circumstances. If you try to have a logical or formal argument with a narcissist you will gradually become weaker in power, resolve and physical and mental strength. You will gradually lose your determination to reach a resolution. You will begin to submit or give in to their particular process or treatment while abandoning your own desires or expectations. Your own ideas, values and beliefs. The narcissist's use of persuasion and intimidation will have an influence and an effect on you. Where you then adopt their ideas, values and beliefs you adopt their thought or action to a possible solution. Their principles or standards of behaviour their judgement of what is important in life. You begin to develop a willingness to tolerate the situation. You begin to accept that something exists always true even without proof because you just want peace. You just want to be free from disturbance. But the narcissist cannot give you peace because the purpose of them using gaslighting is to cause your senses to gradually deteriorate until you can no longer make considered decisions or come to sensible conclusions. Gaslighting is designed to make you feel confused. It is designed to weaken you until you no longer have the mental strength to stay true to your desires or expectations. Your ideas, values and beliefs. Gaslighting gives the narcissist the authority or means to do what they do. It enables their behaviour. It alters their appearance to conceal their identity. The narcissist uses gaslighting to conceal their true feelings. To conceal what they are really trying to do to you. They will gradually begin to weaken you mentally by having no particular interest or sympathy for you or by expressing a different opinion. They don't want you to realise or accept that they are not displaying their true feelings and that they are concealing what they are really trying to do to you. They don't want you to think, consider or expect that to be the case. They don't want to share the same ideas, values or beliefs as you. Because then that would cause them to be vulnerable or at risk. It would reveal their true objectionable nature. It would reveal their true identity. But when you are not around them they are expressing the same ideas, values and beliefs as you do. They are talking, acting and behaving in the same way. They are taking on your characteristics and traits and using them to attract or impress other people. But then when they are around you they act as though they are lacking interest or enthusiasm in what you are about or what you value or believe. They always have to disagree. They always have to express a different opinion. They always have to be in opposition to you. But then when they are not around you they are displaying your understanding, information and skills. They are talking, acting and behaving in the way that you do. They secretly admire you. They secretly look at you as something impressive or attractive. But when they are dealing with you they regard you with contempt. They regard you as though you are worthless or beneath their consideration. And this can be very difficult to understand. They make up all of these excuses why you are wrong and why they can never be on the same page as you. But secretly they actually admire a lot about you. They look at you as something impressive or attractive. But they cannot agree with you. They cannot be on the same page as you. When they are in disagreements or opposition to you they are refusing to let you hold any superiority over them. They are refusing to let you be greater than them. But they understand that you are fully deserving and entitled to that position. And that is why they have to break you down.  They will use gaslight into sow seeds of doubt within you and make you question your own memory, perception and sanity to make you lose your ability to make considered decisions or come to sensible conclusions. To make you feeling secure to make you feeling certain or anxious about yourself to make you lose your confidence until you no longer know where you are with them until you begin to feel uncomfortable. You begin to feel unease or awkwardness around them because now you no longer trust your own intuition. You no longer trust your own beliefs about yourself. You no longer trust your own memory or perception and you struggle to rebuild your confidence because they have weakened your mental strength every time you try to rebuild your confidence or beliefs about yourself or you try to make a stand they deliberately and strategically provoke you or cause arguments to keep you down to keep you beneath them because any time they feel like you are re-establishing your confidence and belief in yourself it becomes a threat to them and then they feel uncomfortable they feel insecure they will act as though they are expressing violent, uncontrollable anger and you might mistake it as being narcissistic rage but sometimes it's just a strategy sometimes it's just their way of trying to gain an advantage and trying to control you having control over you is very significant to them it is very important because how you feel about yourself reflects on how comfortable and secure they feel so they have to keep you down beneath them to maintain their feelings of comfort and security any confidence or belief that you have in yourself can become a threat to them and they control over you it is a control tactic which they use to influence and direct your behaviour at the course of events to maintain influence and authority over you the narcissist knows how to act suitable or proper in the circumstances but they are trying to control you they are trying to trick you into acting and behaving in the way that they want you to so they will have emotional outbursts they will have temper tantrums in an attempt to achieve their aims and interests they will be in opposition to you just for the purpose of controlling you just for the purpose of influencing and directing your behaviour at the course of events maintaining their influence and authority over you they will argue about things that they will be wrong about things that they don't even know anything about just for the purpose of trying to control you they are trying to weaken you mentally so that you will just submit or give in without having any confidence or belief in yourself they don't want you to fight back against them they want you to give in without raising doubt or objection to what they are doing once they have weakened you mentally and broken you down and turned you into something more controllable they can more easily control you they can more easily get you to do whatever they want you to do whenever they want you to do it you become more like a machine rather than a human being you are able to replicate certain human movements and functions automatically whenever the narcissist desires you to do so as you are under their programming and you behave in a mechanical or an emotional manner you lose the ability to think or feel on your own because you are no longer required to make your own decisions or judgements the narcissist becomes the computer operator they oversee the running of your computer system they monitor and control you so there is no need no purpose for you to have thoughts or feelings of your own and that is why you find yourself making poor decisions or judgements that is why you find yourself lacking critical thinking skills lacking the objective analysis and evaluation of an issue in order to form a judgement because you are no longer under your own control and you cannot regain the power over your own system you cannot gain access to the controls because you are fearful of their violent uncontrollable anger you are fearful of them having a strong or unreasoning desire for revenge so now, like a machine, they control you they have access to the controls they manage you they operate you they control your functioning they can install new programs they can delete old ones they can modify existing programs they can start programs whenever they desire they can close active programs whenever they desire they can program you to perform specific tasks you become a machine or a computer you perform functions or tasks for the user you store and process data according to the instructions given by the user you can no longer think you can no longer feel you no longer have values, ideas or beliefs of your own you no longer have desires, wants or needs of your own you exist only as an aid to the narcissist thank you for watching I hope this video resonated with you please like, comment, share and subscribe click the bell icon to receive notifications for my future videos if you would like to donate my PayPal links in the video description coaching enquiries you can email me at nagsforthercoaching.com check out the immersion dice in the Nagsforther store where you can purchase your own Nagsforther t-shirt, tank top or mug the link is in the video description thank you for watching and I'll talk to you soon


So, you see a soft tissue at the attic or mesotempanum as you can see here and there's a soft tissue here. The ocular chain seems to be intact at least here but you see an air cell which looks like a coalescent cell and there is a fluid level there. And there is no osceous erosions in this particular patient. Fluid level at the mastoid. There is a history. There was an autoria here, the patient has got an ear pain and this is otomastoditis. So, this is very straightforward as long as the ocular chain is intact and there is no scutum erosion you know reasonable to suggest this is an otomastoditis. So, in acute you tend to have fluid levels. There was no sclerosis but in chronic you get start getting sclerosis and obliteration of cells. Here is a patient who has got lot of fluid attenuation, soft tissue attenuation within the middle ear and almost all of the mastoid air cells. This is again a otomastoditis. Another patient who has got a repeated inflammation and again lot of soft tissue filling some of the mastoid cells. You start getting some sclerosis here and you start getting large cells formation here. So, you start getting walls get broken down because of the pressure and enzymes and it is gradually getting coalescent and this is coalescent mastoditis and then it will lead on to sclerotic changes. Here is a soft tissue which is located in the attic non-dependent location. It is actually at the Prusak space as you can see here in the axial plane and there is blunting of the scutum. The scutum is here eroded and blunted and compared to a normal scutum which is sharp and the ocular chain is eroded. The ice cream is little eroded here. The cone is also little unhealthy and the pigment is actually eroded. So, you got a diagnosis which I am sure everybody knows now is a colostatoma. So, this is a easy diagnosis to make. So, if you see a soft tissue you look for all these abnormal disc. Look at the tegman, look at the location of the ossicles, look at the erosions on this side or that side, look at the scutum. This also gives you contributory information to make the diagnosis of colostatoma. Then you have to look for the complications and that is where the key thing for radiologist is lying is to exclude complications because we all know that colostatoma is a benign lesion but it is an expanding and a destructive epithelial lesion. Here there is ocular chain erosion, here there is the tegman is thin and eroded, it is significantly eroded and it is also extending into the internal layer, there is complete erosion here and there is also erosion of the lateral wall as well. The complications are here for you to see. So, this is one of the classifications and we all wanted to give some classifications in every lecture but as you can see parts flacida, parts tensor, colostatomas, secondary to perforation or congenital and the location classification is one thing so called the spam system. The difficult access sites, the sinus tympanic colostatoma, anterior epithympanic resist colostatoma comes under this so called S, then the tympanic colostatoma tick location and mastoid location and the difficult access sites are the S1 and S2. So stage one is if it is in one location, stage two is two or more, stage three is extra cranial intra temporal complications like lateral semicircular canal erosion and stage four has gone into the intra cranial complications. I don't routinely use this, I just tell the description, I don't tell is there any complications specifically there is one paragraph dedicated for eggman erosion and all those things, it is there, it is not there, I tend to mention it and here is a patient, large soft tissue eroding the sinus plate, eroding the tegman, eroding the semicircular canal and forming a labyrinthine fistula. So this is again, if you look for it you will be able to see it every time and again you can see the defect and it is not a big science here and here is a patient is ice cream is intact but the cone is eroded as you can see that is normal, that is abnormal and there is here another soft tissue here which is actually going close to the horizontal facial canal and that is something you might want to mention to your clinician that the soft tissue is very close to the inferior margin of the horizontal facial canal and another patient was eroded and going into the external ear. Colostatoma can come into the external ear either from the middle ear and occasionally dino within the external artery canal. Another patient who has got a soft tissue here eroding and then you do a CT scan and see an abscess formation in the temporal fossa, again a complication of colostatoma with an intracranial complication and this patient who has got a lot of erosions involving the facial canal here near the first part of the facial canal and the horizontal facial canal area is also involved with the horizontal semicircular canal is also eroded and there is also a little expansion which is happening at the posterior genus in the region of facial canal. This patient did not have any history of surgery but there was some sort of a defect which was happening and patient had a history of something discharges. This is like an auto mast atectomy created by the colostatoma. Another patient you can see here the scutum is intact a child there is a soft tissue here there is thinning an expansion of the lateral mastoid wall the segment is intact there is some blunting of the head of malleus and there was no history of ear discharge or infections but there is there is there is an ocular chain erosion and this is where you suggest the possibility of a congenital colostatoma. So congenital colostatoma usually this scutum is intact and there is no history of ear discharge. Sometimes it is difficult sometimes it is difficult and it's the sort of location which is commonly mentioned in textbooks but often it's sort of there everywhere. It's a young male patient presented with meatal stenosis and hearing loss they thought it was a congenital middle ear anomaly then you can see here large lesion large lesion here within the right mastoid middle ear going everywhere and you can see it here and then we give final diagnosis was actually a congenital colostatoma in this patient and this patient we did an MRI as well as you can see MR the appearances of colostatoma is a high signal on T2 low signal on T1 does not show enhancement following contrast because these are all non vascular epithelial pearls and shows sometimes a remanagement and you can see here sometimes a thin remanagement can be present due to marginal granulation and non EPIDWI imaging has been promoted as one of the areas to pick up colostatoma if you are not sure what it is and and this is called non EPIDWI in Phillips turbospin echo DWI in Siemens propeller in GE and and and there's some papers published on this as well so here is a patient who has got surgery done there are some soft tissue still there they wanted to know is that a colostatoma or not so already surgery done so it's very difficult for you to suggest is that a colostatoma or not the non EPIDWI you see this diffusion restriction and it gives a confidence to say yes there is some residual colostatoma is left another patient who is actually a child discharge was there and the patient was having a sinus plate erosion there's a defect there is ocular chain erosion this was from last month and there is also Tegman thinning and we all know this is a colostatoma and because of the sinus plate erosion and thinning we did an MRI and during the MRI did the venogram make sure it is intact but also did the non EPIDWI you can see this diffusion restriction in a colostatoma and this was confirmed on surgery so different patient who has got an ocular long standing ear discharge and you start seeing small bony spicules surrounding the ossicles so that means it is you can see this tiny bony spicules so this is this is actually a long-standing disease a soft tissue in the middle ear with classification calcification and this is tympanosclerosis


I want to be able to architect a business that serves not just our audience, but also us as owners. Hello, friends. Welcome back to another episode of Unscripted with Wilson. Today we have the honor of interviewing a good friend of mine, Kyle, who runs Nimble Bar. And basically it started off as him being bartender and he was thinking about, I guess, like ways to be able to generate more revenue to the restaurant business in the bars. And to date, he has generated more than $85,000 as this side hustle. So actually, you know what? Why don't you tell us a little bit more about yourself? Yeah, for sure. Think, you know, thanks so much for having me, Wilson. I'm stoked to be here. Yeah. So I've been in the trenches of hospitality for like 17 years. You know, as soon as I was old enough to work in a bar restaurant, I was 15 years old and that's that's what I did. And I also I went to school for music, actually. So I have this kind of like performer inside of me. For a while, I was on parallel tracks between, you know, being on the stage as a singer and then being on the stage behind the bar. And as time went on, I approached or I came to a crossroads where I was like, OK, you know, which stage do I really want to live on? You know, music felt kind of like a chore for me. And and I wasn't that naturally gifted at it. It was actually a lot of work for me. Whereas I would, you know, look at my time behind the bar and it was so much more fun and and it's so so much more rewarding and frankly lucrative. So I decided to stick with the bar. And I actually, when I first started out, my first cocktail bar, it was really that was really hard to and it was scary. And it was extremely anxiety inducing because the caliber was very high. And I I didn't really have the chops. And that didn't actually go that well. I I think I kind of got fired or like or something. And so that was in Toronto. And then I moved to Victoria, British Columbia, and I was still pursuing music. And all I wanted was just a simple bartending job. So I just wanted to like go work at a pub and, you know, just just rake in the dough and pay down my student debt and blah, blah, blah. Unfortunately, none of the pubs would hire me. And so I I happened upon this cocktail bar called Little Jumbo in 2013. They saw on my resume that I had worked with liquid nitrogen at one of my at the bar that I basically got fired from. And and that's pretty much why that hired me. I went into that scared to death. But there was a very key difference there. And that was that I got really good at bartending really fast. Realized that that was because I was working with my now partner, Nathan Cottle, and he it was like I could learn from him by I was most of so I was just sort of working beside him. And and he would take the time to explain things in detail. And he would show me like how he did certain little tricks or techniques. And, you know, it probably just took about two months of me working side by side with him when I started to hear people say things to me like, you know, you're like the best bartender I've ever seen or where like what university did you go to to learn how to bartend?  And I realized after having had enough people ask me that that, oh, like maybe we should create, you know, a training program.  I know I know a lot of people who are thinking about creating their own business, specifically in the food and hospitality field and industry. They start off being in the trade, whether they are a waiter or back of the house, line chef, line cooks, whatever the case may be, it all starts off kind of progressing that way and really being in the trade to understand the industry a lot more. And I think that's exactly what it is for you because by you being in the trade, you see exactly what's what goes on in the field and what opportunities there are. And I think that's exactly where you're able to start this bar school that teaches people.  And I think that's how we met because I was so intrigued with your story like a year ago. Actually, you know what? Why don't you share with me that story? I think like a lot of our our viewers would definitely be able to get some inspiration from that. Sure. Like the story of how we started the company or the story of how you decided that education is a great addition. And then why, you know, why is that the case? Because typically speaking for the regular restaurant owners, like they're thinking about their traditional stream of revenue walk-in traffic, that's pretty much it, right? 80 percent of that 20 percent delivery. But nowadays, especially with the pandemic and everything, maybe shifting into 40 percent, if not, you know, completely lopsided 80 percent delivery because of all the restrictions, right? But then you have a very different approach all together and to diversify most crafts people in this industry. And I do think many of us are crafts people, whether you're bartender or chef, the natural progression that we think of is, OK, so we're a chef. Now we're maybe going to become a GM or maybe we'll just like hopscotch straight straight straight to becoming an owner, right? My partner, Nate, and I actually went that route for a little bit where we're like, OK, well, now we're going to open our own place.  And it was very like in retrospect, it feels very granola. But we like we found a spot. We were talking to landlords. We had a design, blah, blah, blah, and then I went back to Toronto to just finish my degree because I was halfway done and I had to finish it. And I realized in that time that I really had no interest in what I perceive to be a tremendous amount of complexity and overhead. That comes from, you know, starting and owning a restaurant. So I kind of went back to the drawing board and we we decided that we wanted to start something different. It's so we still wanted to serve the industry because because it's what we know. But not own a bar restaurant, per se. So actually, you know, speaking of which, a lot of people are specifically in this stage where they want to start something and you were a gun hole in having this idea ready. And a lot of people would would fall into this fallacy of confirmation bias totally where they find out all the facts that would support their bias of, hey, this is a great deal. This is a great opportunity. Let's go ahead with it while ignoring all the shortfalls. But for you, it's a little bit different.  You realize something when you took yourself out of that environment. What did you realize that? You know what? Let's take a stop on that. Yeah, well, I realized at that time, Nate and I, it's not like we were flushed with money and I sort of there were people who were interested in investing in us. But I realized that in order for us to make this really work, like it is going to be a tremendous sacrifice for a very long time, which again, like you're saying earlier, most most people in this industry are passion driven and they're like, this is all I want to do. But I had also read the book The E-Meth Revisited by Michael Gerber, right?  But she gets trapped in it because that's all she knows how to do. And she never gets out from inside of her business to work on it. And so I thought I came to the realization what I really want to be great at is at that point in time is working. I want to be able to architect a business that serves not just our audience, but also us as owners. And so that's kind of that was a pivotal shift for me. What do you mean by serving not just the customers, but you as an owner? I want to dive into that a little bit more. Well, you know, a lot of technicians and craftspeople, they will work, you know, 16 hour days to produce the thing that they need to produce, right, the thing that they're trained to produce. And so as a result, I think that they kind of they oftentimes manufacture a bit of a prison for themselves. Does that make sense? And correct me if I'm wrong. What you want to be able to do is to create something that that works within your own lifestyle, something that you you you're creating this as a vehicle to bring you happiness for you to have that creative output, but not really locking yourself down to the typical fallacy of a restaurant owner working 16 hour days through the holidays and so on and so forth. Yeah. And I want it to be sustainable, right? Which if you're working in a in a prison, even if it's of your own making, that's not sustainable. You'll you'll burn out or something worse will happen. You know, the other thing for me is that, you know, maybe someday we will open something, but we will have put ourselves through such an education and, you know, ideally we'll be well capitalized that we can do it on our terms. And I think that that is actually key to what was what the earlier case was when we decided not to go forward with this like raw juice bar concept, right? Because we would have been beholden to investors, right? And it would not have ultimately been on our terms.  And that just it started to weigh on my heart. I could feel it in my body. And I was like, yeah, this feels it doesn't it wasn't fitting. This is a very long winded way of saying that that was the point at which we went back to the drying board. No, I like that totally, totally, because I think at the end of the day, like creating a business should be there should be a really strong why and there should be a really strong conviction of of anyone just going through it because any type of business, whether it's a restaurant business, you come business or retail, it doesn't really matter what it is. If you don't have that conviction or that purpose or or that it's fitting to the way that you want to do things, it just becomes a grind and you're not going to be ever successful because every time you put in that hour, it's work. It's not something you building towards something else, something greater and something for your family, something for yourself. And which is the reason why it's so important. And that's why I want to dig a little bit deeper into why isn't off fitting for you at that point. So for the people who are listening, when they are at that situation, when things are not, it doesn't feel right, then maybe it's a good time to ask themselves, why, why are they doing this? Right. For you, you don't want to be able to to have that that that restriction, right, and be able to actually create something on your own terms. And quite frankly, that vehicle wasn't the best vehicle at that time. Doesn't mean later on it's not. So definitely, I think that's very, very insightful for for me, myself, actually. So now that you decided, you know what, you came back from Toronto, you're like, you know what, juice bars are probably not for me. And then you're like, let's be creative. What did you do next? Yeah. So well, I don't actually know if I've ever told you this, but when we started the Nimble Bar company, we kind of like, we started it as this like events and media company. And we had, we had no idea. And so I think that this is, this is also part of the, the tuition. It's part of the education, right? Especially as entrepreneurs, we, I feel like it's this, it's almost a rite of passage that you start something. And it just like, I forget who said it, but it's like, if you don't look back at the thing, or if you're not embarrassed by what you're doing, you're like, you're, you're starting too late or something like that. And, and I, you know, I'm not embarrassed per se, but like when I look back at the early version of the Nimble Bar company, it's like, it was, we started it like a media circus. We went across the country, like making cocktails and national parks and like taking videos. And it, it was cool, but ultimately, like the numbers don't lie.  And so, so, um, so when we got back from that trip, that's when I had to look really deep. Cause I was like, okay, like the, you know, we're making a lot of noise, but maybe that's all it is, is noise. Um, and sure people are like, Oh, that's cool. But like money wasn't coming our way. Right. So you describe me that how, how that looks like when, when you said that, there was a lot of noise because I, I, I understand exactly what you're saying. And I think that is a really beautiful story that you can illustrate from your past experience. Yeah. So like we were putting out a lot of content, but it was like, it was just kind of like, it was, you know, um, do you know that, uh, content business dude, perfect. Yeah. Yeah. Yeah. Yeah. So like, like super cool. Um, but it was almost like we were trying to be a company like that where we made entertaining videos and that kind of thing, which is our environment. Yeah. Well, like, so for example, we would, um, we would, you know, one of our first videos is we went to Cathedral Grove here on Vancouver Island and we made this cocktail that suited the environment that we were in. Like we, we got spruce tips and made like a grand, um, for spruce tips, salt and made like this margarita variation with BC ingredients.  And it kind of is. Um, but there, there was just something missing and it just like, when I say we created a lot of noise, it was just like a lot of stuff like that, but you know, and you were marketing that like you were like, I would say like you're in the bar and you created the special cocktail drink and you just like, Hey, you know what? Come and try it out guys. Is that what happened? Um, we would just make, here's the problem. We had nothing to sell. Okay. So we had nothing clear to sell. We could come and do events for you, but it was like, that's really hard to, especially when you're parading across the country. Um, we can, you know, help you with your cocktail menus. There were a few things that we could do, but none of it was clear and it's, you know, I'm just reminded of that saying, I think it's like, it's a mist in the pulpit. It's a fog in the pews. You know, I want something like that. Anyways, it was, it was very unclear to us. So for everybody else, it was like nothing, right? They're just like, Oh, this is kind of cool. But because we had nothing clear to sell, we were unable to monetize it. So that's what I mean when I say noise, like people might be like, Oh, like what you're doing is cool, but like, I don't get it. And I really don't understand how you make money. Um, and I think that, like that creates a little bit of a disconnect between a brand and its audience. Um, does that make sense? Sort of.  And you created these crazy, dancy drinks. And, but then at the end of the day, you were not really making any money out of that. Is that more or less kind of not even so we were at, it wasn't just around town. We were going across the country and we figured that every city we stopped at, we would be able to call bars and restaurants and say, Hey, like we could make like videos. And so we're like, Oh, like bars and restaurants want videos. So we'd be like, Hey, do you guys want to like a video? And they'd be like, I have no idea who you are, um, maybe. And, and we also did set up some interviews. So we like did some interviews stuff, but ultimately it was like, it was just way too many things, um, without any clear direction. So I, right, right, right. So like I would just, you know, early on it was just a tangled web of mess. And we were adding complexity to it by traveling across the country. So anyways, when we came back from that trip, that's when I was like, okay, I gotta look deeper here and just really like we need to make a product. Right. We, we need to make some kind of a product that we can sell again and again and again and again. And so, you know, I was like, what do, what do people want from us? Do they want anything? Um, like can we create anything of value? Um, and that those are hard questions to ask, but I think that they're the necessary questions to ask. And so I went back to our roots as bartenders and I went back to all of the people who asked us, where did you learn how to do this? And that's when I was just like, you know what, why don't we just make a course? Um, and this was a counterintuitive move because bartending schools are very negatively stigmatized in our industry. Like, like people who are really high caliber bartenders or like managers or owners, they always kind of like look down on bartending schools because they tend to breed entitlement in the folks who come out of them, like, like people walk into an establishment will be like, I'm, I went to this course, you know, hire me. Um, and so they're, they're negatively stigmatized. And so that was something that, you know, that's something that we continue to fight against a little bit. Um, but yeah, so that's kind of the long-winded story of how we just finally came to the conclusion that we needed to make a course. And then that's where we went from there. It's very interesting because like I was saying, a lot of restaurant owners, they, they don't really think about creative ways of adding value to their customers because they all only see the food as the only value. And that's the, like a lot of my clients, that's exactly what they are, they're, they're, they're stuck with is just thinking, they're thinking about, Hey, what can I sell? What more can I sell in terms of food wise? They're not really thinking about ways of, Hey, in today's world, we can actually sell a lot of things. And I cover this within a lot of the stuff within my channel. It's like, Hey, you can sell meal kits. And this is pre COVID time, by the way, like meal kits was one of them courses was one of them. And events, workshops, like there's so many different things. And even when I was running my ice cream shop, we were, we were actually selling events, workshops, teaching people exactly kind of like, Hey, what is the process between having from conceptual to actually creating an ice cream? And it's just a good two, three hour of outing for our patrons. And then they enjoy it. They understand exactly a little bit more of what goes into the creation process. And at the same time, it creates a really great culture and a bond within the community. So I think it's great that you were able to get so creative with this, because you're like, not only is your bar, your restaurant specifically able to sell drinks and food, but also now they have ability to monetize through selling courses for the people that want to start a career in bartending. So how did you sell the restaurant owner on this idea? Well, it was a lot of what you just said, right? Like and and we have, we've since licensed our training program and the really interesting thing that kind of took me back was and yeah, so the the owner of the establishment that we're going to be running this licensed version of the school out of is like they're excited to have their brand associated with ours. And I think it's because, you know, if you are a place providing what we call high performance bartender, you know, training, it I think it would lead the consumer to believe that you know, you have high performance people behind your bar. And you know, maybe some other stuff that I'm kind of missing, but back to the first establishment, which was Little Jumbo in Victoria, BC, that's where we continue to run our school today. You know, they were excited to put put up like home of the Nimble professional bartending school on their like right beside the menus and stuff like that. I just think there's something about it that that lends credibility. You know, I just think ultimately education is is one of the not so secret weapons that that bars and restaurants can actually use. So let's say for yes, so let's say for for example, I am trying to open up a restaurant right now, I want to explore this Avenue as a way for me to generate revenue. What would your advice be for someone that's starting like that? Yeah, so I would go I would go two ways or two options. One is you could you could license our program like we've you know, like we have built the entire training thing, right? The other that you could do is you could enlist the experts who already work in your establishment, those bartenders or the chefs and you can say, look, guys, I want to create an educational experience that you know, we can run out of this place that just kind of sits empty, you know, during the day, maybe your place that's just open at night, right?  And I would say so I want, you know, module one to be this module two to be this module three, et cetera, et cetera.  You know, that might be easier said than done because not everybody is not everybody's great at content, frankly. It's it is a bit of a skill. But there is definitely expertise within your four walls that you can you can leverage powerfully, whether it's creating that experience inside or maybe you maybe you just shoot some videos and they don't they don't need to be fancy either.   There there are a ton of different ways to do it. But I think back to one of your earlier points about oftentimes restaurant owners don't get creative with this kind of stuff. I think it's because they're often in the weeds, right? Like, you know, it's it's very overhead intensive.  If I were a restaurant owner and I was in the weeds and already I was like, I don't have any time. My inst my gut would tell me that is going to take me forever. No way. But what I'm here to tell you right now is it can actually be a fairly low impact. It doesn't have to be as hard as it sounds. Totally, you definitely make some very, very good point because a lot of people over complicated this whole thing. And even for us, when an example that we had within our own ice cream shop was that aside from teaching and showing people how to make ice cream, we also brought in other professionals who were great at what they did. So I'll give you an example. One of the brands that we collaborated with is a florist. OK, she's a she's a home florist, let's say. Right.  We pre-sold this event to begin with. We just basically emailed our list. We had signages up on our social media and in person. And we just told them, hey, you know what, come in on Mother's Day, sign it for this workshop, 25 bucks. And you're going to be able to leave with a bouquet of flowers and a cup of ice cream.  And that alone was able to generate thousands of dollars for us. And on top of that, we're able to create a very, very, very good community. And we didn't need to teach anything. We just need to supply the space for the people to come in to promote this event. And it was a really, really great experience. So our partner, the florist was super happy because for her, she was doing all the teaching and she was buying all the flowers, wholesale. And then now she's basically able to touch more of our clients. And at the same time, my clients, they were super happy. They were like, wow, you're doing something really good for Mother's Day. And on top of that, they had a great experience with their mom. And at the end of the day, when it comes to restaurant business, hospitality and something that I want everyone to really pay attention is that it's all about the experience. Truly, like when we are selling food, when we're selling anything, it's all about the experience of what they feel like after they leave the establishment. We don't need to just sell food. It could be any other thing. There are paint nights and that's the reason why those are super popular as well. So for us, when the people with the customers with their mom leave with the bouquet of flowers and ice cream, they associate that type of feeling of warmth, connection, family with our brand, because that's what we help them deliver. And quite frankly, it was a really, really successful campaign as and to your note, it didn't require us to do anything extra. So for the people who are listening, if you're thinking that, oh, you know what? I'm already in the weeds. Is there a lot of things to do? It's very difficult to execute. It really isn't. And we can be very, very creative with these things. And it does add another dimension of revenue to this business model. Yeah. So totally and you can you can leverage other other experts in your city. Just like you said, you know, I'm reminded of the the gin company botanist took a number of bartenders. They connected with with a local forager and they took a you know, a number of bartenders out on like this foraging experience, you know, and and that that was probably very easy for them to do. And and it's also just a phenomenal way to cultivate relationships as well with other with other folks in your area. So yeah, I'm a big fan. I want to touch on one other thing, too, which is so you created this, you know, flower or an experience with a florist, right? And and I love educational experiences because it adds another dimension and another layer. And what it does ultimately is you are giving your audience a resource, right? You're giving them a resource. And you know, one of our fundamental human needs is to kind of collect resources so that we have a better chance of survival. And when you add education to an experience and you give folks that resource, you are you are fortifying them with knowledge. And and at the deepest level, what people feel when they leave is they feel like you're helping them survive. And I know that sounds a little bit woo woo, but it's it is it is true. So I you know, if there's I believe that every barn restaurant should have, you know, should be looking for new ways to imbue their establishment with education. So yeah, I love that. Thank you. Thank you so much for sharing so much gold with us and really I didn't like being able to inspire us with different avenues and be creative. Let's say if people are wanting to license from you now, drop your handles, drop your plugs. How can they find you? Will you let us know? For sure. Yes. So so you can hit us up at nimblebar.co. Our you know, our phone number is there. Email is there if you're interested in licensing our training. You know, you can email me directly at Kyle at nimblebar.co. And and I also I also help bars and restaurants with with with their marketing, marketing that actually works over at guestgetter.co specifically all about getting guests. And there's a there's a free weekly newsletter and weekly podcast there as well. Awesome. Awesome. Awesome stuff. Thank you so much, guys. Give Kyle a big follow. And once again, I definitely do very appreciate you jumping on and sharing all these nuggets with us. So thank you so, so much. Thanks, man. Thanks for having me.


Hello, welcome to SSUnitech Social Decide and this is continuation of PySpark tutorial. So today we are going to see about the user defined function in PySpark. So before going forward if you haven't watched last two videos of this video series, so I would strongly recommend to watch those videos because this is the continuation of that video. So in part 36 you will see about for loop and part 37 you will see about schema comparison. So what is user defined function? So user defined function is nothing but it is used to extend the function of the framework and reuse these functions on multiple data frames. So let's assume we are having a requirement where we are having two data frames and we are required to load these two data frame values into a single destination. So first the main thing we are required to check the schema for these two. So if the schema is not matched then we are required to add the missing columns in both the data frames. So this is the requirement. So for this we are required to create one of user defined function which will be taking two input parameter as the data frames and it will return the output as data frame. Let me quickly go inside the browser and we will try to understand in practical. So here as you could see we are having three data frames. Data frame one and two is having a schema like ID, name, gender and salary. But data frame three is having ID, name, gender is missing here. But additionally we are having department name along with salary. So let me try to execute this and we will be creating these three data frames and we can see the values those are available under that. Now for defining the user defined function we have to use the def then user defined function name. So I am going to call this as schema compare and inside that here it is asking two data frames. So I am going to take two input as data frame one and data frame two. Then we can specify column and put enter. So this is the syntax for user defined function. Now the first thing we are required to check the total columns. So for that we can use a variable all call and here we have to use df1.columns. Then add df2.columns. So it will be adding these two columns and all the column will be here from data frame one and data frame two. But next we are required to have only unique columns from this. So all these we have already seen in the last video. So for getting the unique columns so I am going to create unique call as the variable and for getting the unique column we can use set and this set can be used in all call variable and this will be returning in JSON format. So for getting an array we have to use the list function here. So this will be going to return all the unique columns between data frame one and data frame two. Now here we are required to use the loop that will be going to loop for all the columns those are the unique columns and then we will be checking for data frame one and data frame two. If any column is missing then we will be adding there. So for using the loop we can use for i in unique column. So this is the syntax for each. So it will be going to iterate one by one and in i will be holding the value for that particular column. Now here we are required to check if your i value not in df one dot columns. It means if that column is not present in data frame one then we are required to add that column. So data frame one dot with column function can be used to add a new column. Column name will be i and what will be the value for this. So value for this will be null. So we can use none and this is the literal value so we have to use the lit function here and for using this lit function here we are required to import this function first. So we can use pyspark dot sql dot functions. Then we can use import and then here we can specify lit function and from is missing so we have to add from at the starting. Now that's it. Next we are required to check if i not in for second data frame that is df two and here we can use columns and if that column is not present in data frame two then we are required to add that column there and here i comma lit as none. So this will be data frame two and it will be going to replace the data frame two with newly added column. So the same thing we can do for data frame one. Once everything is done then here it will be going to return data frame one comma data frame two. So your function is ready. Let me execute it. So this function is created and you could see like it is asking two input parameters data frame one and data frame two. So while we are going to use this function we have to pass these two data frames. So let me try to use the schema compare function that is a user defined function and here we can have data frame one and data frame two as an input parameter. So data frame one and two we have already created at the starting that you could see. So instead of data frame one and two because the schema is same for these two so it will not be adding any additional column there. Now we can check it will be also returning two data frames. So let me use data frame one comma data frame two. So it will be returning data frame one value in the first and data frame two will be in second. Here we can use display command for data frame one. Similarly display command for data frame two as well. So display for data frame two. Let me execute it will be executing okay. That is saying this module name is not correct that we have specified inside this user defined function. So P should not be in caps. So that's why it was returning error. Let me try to re execute. So here we could see it is executed and we are having the same data set. So that's why no additional column has been added. Now let me try to pass data frame three instead of data frame two. Let me execute. So it will be adding one column in both the data frames. So here department name was missing so department name is added and in this data frame gender is missing. So gender is added. Let me recall what we have seen. So we have created one of the user defined function which is asking to input parameters as in data frame and inside that we are adding whatever the columns we are having in both the data frames and it is slicing in one of the variable. Then getting only unique columns in this unique call variable and then we are using the loop for that particular unique call variable that we have created which is having unique columns. So it will be executing for all the columns. Those are all able in data frame one plus data frame two. And here we are checking if that column is all able in data frame one. Then that is fine. If not, then we are adding that column. Similarly we are checking for data frame two as well. And in the output of that we are returning data frame one and data frame two. The same thing we can executing here and we are verifying. So I hope guys you have understood how we can use user defined function in real time. Thank you so much for watching this video. If you like this video please subscribe our channel to get many more videos. See you in the next video.


Ie, hi, yn ffnwyshwyr. Rwm eich gweithio am ddedig i. Dleidio'r ffilm gyda'r gweithwyr. Mae'r wybodaeth gyda'r gweithwyr. First, fel ydych chi'n ddu i'r bwysig i'r dweud gyddiadau mewn a'r rhagleniadau i f demişio o'n gweithio dylai wahanol i'r gweithio. Rwy'n i, fod eich adeg. Fyddwch gyrddwch ar y Cymru Gweithgwyr Lund, yn ddechrau Dan Brown, am enghreifft y gweithwyr yng nghymchwylliau, wrth gwrs, yn ymwneud o gael ymddangos ymwneud ar gyfer amlwg cymdeithasgwyr, amgylcheddol i'r cystalogrefiaethau cwysig, a'r cystalogrefiaethau cystalogrefiaethau cwysig, oedd yn cyflawni'r Unedig. Felly, mae'r cystalogrefiaethau cynserf yn ôl ymgylch yn ddweud yma'r pethau cystalogrefiaethau cystalogrefiaethau cystalogrefiaethau. Felly, rwy'n ei ddod i'n penderfyniad. First of all, the people involved. The collaboration is between two so-called CCPs, or Collaborative Computational Projects. I'm attached to CCPQC for quantum computing, and the other people involved from CCPQC are at the bottom, and some of them are here today, obviously. The people at the top are part of CCP4, and they are the crystallography researchers. Now on to the substance of this talk. So now on to the substance of this talk. What is macromolecular crystallography? So macromolecular crystallography is concerned with understanding the structure of biological molecules such as proteins or viruses, DNA, et cetera, and this has many important applications including in biological research, understanding how the machinery of nature works, and in medical science understanding the mechanisms of viruses and other diseases and how to tackle them. And it's also key to the drug development pipeline in the pharmaceutical industry. However, given the small size of these molecules, it can be difficult to study their structure directly. However, under specific conditions, many of these molecules of interest can be forced to crystallise into a regular structure, and then shining x-ray beams at the sample from a scientific light source, such as the diamond light source that we have in the UK, can produce a diffraction pattern, and this diffraction pattern encodes information about the crystal structure. Now much of the early work in macromolecular crystallography was done in the early to mid 20th century by researchers including Dorothy Hodgkin who studied proteins, including insulin, and by Rosalind Franklin who looked at RNA and at DNA, and obviously by Quicken Watson who studied DNA. Today there is the protein data bank which contains more than 180,000 molecular structures, many of which were found via macromolecular crystallography. And this resource has enabled many modern accomplishments including the recent alpha fold model from DeepMind, which is now being used to protect the structure of proteins. So to be specific, the goal of macromolecular crystallography is this. So we want to perform that x-ray diffraction experiment and collect the diffraction pattern, and from the information contained in that diffraction pattern we want to construct a map of the electron density for the target molecule which tells us what its structure is. However, there is a particular problem with doing this, which is called the phase problem. The equation that relates the electron density to the x-ray reflections looks like this. The row on the left hand side there is the electron density at real space coordinates x, y and z, and the measured x-ray diffraction intensities go into this equation via the amplitude term here, which I've shown here in blue, and those hkl numbers are the reciprocal space coordinates for the particular reflection. However, this is not the full story. There are also these phases, these phase terms that appear in the equation, and the diffraction pattern doesn't provide any information directly about these, so how can we find them? So classically there are a number of approaches that are used to find these phases. Firstly there are these so-called direct methods, which involve exploiting phase value properties coming from the relationship between diffracted intensities, and this is sort of the approach we're taking with the quantum annealing, so I'll come back to this in a bit. Secondly, there are experimental methods that exploit phase signals from naturally occurring or even deliberately introduced heavy metals or other large atoms in the structure. Thirdly, there is the so-called molecular replacement. It so happens that proteins that are evolutionarily related to each other and which perform similar tasks will have a similar structure, so if a structure of such a related molecule is known, it can be used to give an initial approximation to the target phases and they can then be refined. While these methods are all useful, they all have their limitations. In many cases they can take a very large amount of computational or experimental effort to perform, and sometimes they may not even be possible to do at all. It turns out that the phases are the most important term in the calculation of the electron density map. However, it's also the case that their estimation tolerates quite a high degree of inaccuracy. So for example, even reducing the precision to the point that you only have two options for the phase values can still produce a map that's interpretable. So these two figures here demonstrate this. So the top one shows a map produced by the correct phases for some molecule, where the blue regions in that top figure are the electron density. The bottom figure shows the same structure, but with the phases fixed to the nearest of two allowed values. As you can see, the shape of the electron density regions are changed somewhat, but overall it convincingly shows the same structure. This lack of required precision led to the idea that this could potentially be an application for near-term quantum devices, including anelys. So the reflection phases are not all independent of each other. They are related through the scattering from the crystallised structure, and in particular there are specific triplets of phases that have an approximate phase relationship. So for triplets of reflections whose reciprocal space coordinates are related in the way shown here, basically if the reciprocal space factors add to zero, then those three phases should add approximately to zero. This relationship holds best when some conditions are met, so it holds best when the amplitudes are large, that is to say when the reflections are strong, and it also holds best when the reflections mean that the atoms are fully resolved with a resolution of around one angstrom or better. With that, I can come to the approach that we are trying, so we are trying to formulate this triplet rule constraint in such a way as to be suitable for quantum annealing. To do quantum annealing, we need to formulate our problem as anising Hamiltonian so that we can program it onto the annealer. In general, that looks like this. It's an equation that's been in most of the talks. We have these quadratic two-body terms with coupling coefficients j, jk, and the single-body terms with filled coefficients h, hj. Then the first step for writing the triplet rule constraint in this form is to use the qubits to represent the angles. We discretise the angles and represent each one in binary form using some number n of qubits for each. Then we can write an angle variable operator like this. This operator has two to the n, evenly spaced eigenvalues basically going from minus pi to pi. A problem that sometimes arises with such a binary encoding is that the coefficients can sometimes get quite large and can saturate the dynamic range of the annealer. But given the lack of the required precision, there's no reason to think that this number of qubits per variable n would need to scale much with the problem size, so it will hopefully be okay. Anyway, now that we have our variable encoding, we can get a quadratic Hamiltonian for each suitable triplet by simply adding the three variables in that triplet and squaring them, and then to get the full Hamiltonian we can just sum those. That was an overview of how the Hamiltonian is constructed, but there are some more details that are worth mentioning. It's the case that not all possible triplets should be used. As I said before, those triplets with the strongest reflections are the best ones to use, as these are the ones for which the triplet rule should be best satisfied, so we can set a threshold and use only the strongest triplets. In fact, it's choosing which triplets to use based on these reflection strengths that is unique to the particular structure. Without this, we wouldn't actually be using the fraction data in constructing the Hamiltonian. The values don't explicitly appear, as I've presented. It's also true that not all phases are independent. For example, phases which have oppositely pointing reciprocal space vectors should have opposite phases. There are some other symmetries that exist for some molecules, but we've not considered this in much depth yet. The final structure will also have a three-dimensional real space translational freedom. The crystal structure is still regular, regardless of where you put the origin, so we can also try fixing three independent phases in order to set that origin. Going back to what I said about the triplets with the strongest reflections being the most important, even after choosing the triplets based on the threshold, we can also then weight the triplet terms that we are using according to the reflection strength. We could do this just by including the product of the strengths of reflections as a weight term when we sum up the triplet Hamiltonian. On to checking whether the problem of Hamiltonian works. So far, we've considered a small molecule with some fake diffraction data generated numerically from the real structure. Then we've used classical simulated annealing to test the Hamiltonian to answer the question, do low energy states work well in terms of giving phases that translate into sensible structures? Occasionally, it turns out that some of the low energy states do, so these two pictures here demonstrate this. On the left is a picture of the true structure. The picture on the right shows some low energy outputs, so the blue regions in that picture on the right are the electron density of the real structure, so basically the same as is in the figure on the left, but the red and yellow regions show electron densities calculated from low energy outputs from the simulated annealing. It can be seen that although there are some erroneous regions, there is quite a lot of overlap between the productive structures and the real structures. On to what we hope to do next. Firstly, it seems that not all of the low energy outputs give sensible structures, so this begs the question of can we bring more physics into the cost Hamiltonian to maybe rule some of these out. An alternative to this, which I'm convinced could be an alternative based on discussions with the crystallography collaborators. Perhaps these are sensible structures in disguise, so perhaps some of the substructures are correct, but they could be wrong relative to each other, and if that's the case, then they could maybe be used to bootstrap classical algorithms. Secondly, we should try different levels of discretisation, so in the example I showed, we used n equals four qubits per reflection, but perhaps we can get away with using fewer or maybe we need to use a few more to get the results better. That's something to investigate. Then, of course, we want to try it in practice, for example, on a de-wave device. It's not entirely clear whether the small examples that we looked at so far, whether they might be a bit too large still for the current devices given the need for the minor embedding and depending on what level of discretisation we need to use, but if that's the case, then we could obviously still try some of the hybrid solvers that are available. We could also try creating some toy model structures that will fit on the de-wave more cleanly in order to test this a bit more thoroughly. That's everything I want to talk about regarding this, so thank you for your attention, and I'm happy to take any questions. Good. Sins. Could you go back to the slide where you defined the problem in the problem Hamiltonian, like this? The computational problem that you're trying to solve. Yeah, well, so the computational problem is to take that diffraction data and turn it into an electron density structure map, and an approach that may work here is through this triplet rule, and this is an approximate relationship, and we're using this as the basis for our optimisation. I'm not a crystallographer, so I don't really understand the physics of this. What I'm trying to understand is what is computationally hard about this, and why do we need quantum computers to do this? The crystallographers tell me that it's computationally hard. They approach it as they use, work well for small molecules, but then, unless they can find some initial guess, like maybe through those molecular replacement things that I mentioned at the beginning, if they can't find any information about that, then sometimes their procedures just don't work at all. Right, but if you try to map this to some well-defined computational problem that, you know, is this going to be hard? Can we associate a complexity class with it? So, I don't know the answer to that. As far as I know, they haven't tried the exact analogue of this classically ever before, so we're thinking that maybe if this doesn't work, then at least we could maybe come up with some kind of applied algorithm or something, but I don't know what the complexity would be. The form of the how it only turns into looks like it may well be an NP-hard problem in the same way as many other combinatorial optimization problems are, but yeah, obviously in its native form it's not a discrete problem, so that could change things there. So yeah, those are my thoughts. The short answer is I don't know. I don't know the answer to that. Thanks for the talk. It seems to me that to map the problem into a Google, you need to discretise the angles, but then you use SA. You could have used SA directly in your own union, right? The reason we used SA was because it was an easier way to investigate the low energy states of the Hamiltonian that we intend eventually to apply on a quantum annealer, so that's why we used the discretised Hamiltonian form of it, but yes, certainly applying the continuous version with a classical optimiser would be a good idea, and as far as I know, that approach hasn't been tried classically yet, so that's another avenue, yes. Thanks. Any other question? Actually similar question to what Daniel asked, so what you're writing here is a linear question, right? So if you are trying to solve linear question on quantum annealer, then it's definitely a misuse, but maybe you had the slide where you described how you embed this problem on a quantum annealer, so I actually didn't understand what is in this question more than the linear question. Could you clarify? I mean, so it does look like a linear question, I mean, because the values, because this sum can be positive or negative, we square it in order to put it on the device and it becomes quadratic. That's correct, but the question phi t1 plus phi t2 plus phi t3 approximately equal to zero is a linear question, right? Yes, I agree. I mean, so you're suggesting that? Then probably we need to talk with the crystallographers to figure out what problem is actually hard in that regard, because this problem does not look like a hard problem.  But at the end, is there a system of linear questions in model or arithmetic model or two pi, right? Sure, yeah. Yeah, okay, yeah, that's a good point, and I should probably talk to the crystallographers about that. If no more questions are there, let's thank the speaker once more.