Hello everyone and welcome back to another Ethan journal video today I have a really cool video that has been in the works for probably eight months now because This is a bootleg iPod shuffle as you can see here, and I bought this off of eBay for two dollars and 50 cents and free shipping even and it came straight from China now You know how things are taking a long time to get from China as of right now Well, this took eight months to get here They said it was gonna take like three months But no it took them about eight months to get here and I mean it's here It just arrived today So I'm gonna film this video because this is my entire plan for the video was to make a video about this now I guess let's go over my first impressions of this product I'm not gonna leave a link to it in description because Honestly, I don't think it's a good thing to be making these bootlegs But I'm and it doesn't even have a brand as you can see it's like unbranded So probably just like someone in China just making these But like looking at it first impressions. It's more dense than I thought This does not feel like plastic at all And mostly just feels like maybe like an aluminum Material, but it is not plastic and I can show you that I mean these tiles here that part is plastic But these here like this does Doesn't feel like plastic and it doesn't like sound like plastic either like this Doesn't really sound like plastic Over here you can see I haven't actually turned this on yet But if you look here you can see it has a micro SD and then like mini USB right there to For power I'm assuming to charge the battery and it has this really clicky click wheel here It's very clicky a more clicky than the shuffle now. I actually do not have a shuffle with me as of right now They would be cool if I could compare it to it, but oh my gosh It's got power. I have not charged this yet, but that's cool It's actually got power in it Well, I guess that's probably our next step would be to grab a cable and plug this guy in but it is tiny But I guess another thing I want to share is this hinge is not the best like it can get out of line pretty easily And it's not as like strong because I can clamp it on my finger. It doesn't really hurt But yeah, I think this frame is some sort of metal even like a lightweight metal or something But yeah, this is plastic. So let's get a cable and plug this guy in All right, so we're back. We have the 2 gigabyte drive now And this actually came with my 3d printer. So it's actually the smallest Size micro SD card I have so I guess let's see. Does that actually fit in there nicely? Wasn't this way. Oh, so it's one that goes like completely flush in there Okay, let's in So Let's go grab a speaker to use with this I have this really cool song called scarlet fire and I think it'd be cool to put that on there So I have this 2 gigabyte drive right here And I thought we could put it on here. So this is 2 gigabyte So I think it should hopefully go on there and here's scarlet fire So let's drag and drop down there and it's done so let's head over back to the iPod and See if the see if it actually plays and see if how the audio quality actually is All right, everyone. So I have the thingy here The little mini mp3 player and while I'm waiting for my speaker to charge up Let's just do a non-educated Non-technical guess and just use my cheap old headphones that I have here that I've had for a long time So let's plug them in here Like that and do that and then oh it actually comes up Okay, so I'm just maxing out of these speakers. This is not a great test But there is sound So loud they can get That's as loud as they go The fact that there's any sound coming out of this darn thing is just awesome That's awesome So I guess we have to wait till the speaker actually Comes back Well charges up I guess you should say and we can actually get a real test to see how good this thing actually sounds And if you should buy a cheap old iPod shuffle knock on so I have the speaker hooked up And it works So sound quality is actually okay from this little guy I'm happy it works Um And it actually turned out nice so I guess what are my thoughts? Well, still don't buy a cheap knockoff if you really do need to buy a more expensive one It's gonna last you longer than one of these Um, and my testing the battery does not last that long But sound quality is fine. I mean we tested it on the headphones earlier so Honestly, I think that it's an okay device. I mean for what I paid for it I paid this I paid like I said two dollars and fifty cents and free shipping. This came directly from China It works. Okay, and honestly for the price I was I was expecting it to like never arrive, but it actually arrived It works. Okay. Um, I mean No, I would not recommend buying it I mean still like if you're looking for a cheap one Sure, you can buy these cheap ones on ebay like all I do is search mp3 player and then sort from uh cheapest to More most expensive and I just this was actually like the cheapest one that I could find that had free shipping on it So I just bought it. Um pulled the trigger and bought it.  I mean even then I still wouldn't recommend letting them break it Because you don't know what kind of components are inside if they get shocked, but still it's a cheap thing. Um But yeah, I'd say it's okay for someone who's just getting into listening to music You don't want to spend like the hundred dollars on like an apple iPod or even in these days It's not even worth buying an apple iPod. I mean just use your phone, but more or less I hope you guys enjoyed the video. Um, and thank you for watching. Have a good rest of your day and goodbye


Ishmael Bailey has his sights set on Berkeley. As a high school senior, he has seen his classmates take a knee at athletic events. I, in fact, do support taking a knee because of the injustice that we are living in today's era. Ishmael joins the chorus of voices in support of athletes' expression of free speech. Cal assistant athletic director Herb Benenson told CalTV that it is a long-standing tradition for the anthem to be played while college teams are in the locker room. When the cameras go live, the anthem is over and the game begins. I think that it's personally everyone's right to protest how they want. That's what our country was founded upon, being able to have that right to protest. And I think that this is just another form of that and everyone should have the right to do that, including professional athletes and collegiate. All of the college students, CalTV's Robert Tuke spoke with, said that if athletes in any sport and division want to protest, they should. Currently, there are no clear rules on the book regarding this particular matter. Personally, I think athletes have a platform for a reason. We obviously admire them for their athletic talents, and it's up to their discretion to use that platform as they desire. What people misconstrue is that when athletes or professional athletes, when they take a knee, it's because they're disrespecting the flag or disrespecting the country. It's more that they're just using the platform to say something. I 100% agree. I think it's really not fair just to say somebody who's extremely skilled and talented at something should be expected to behave in a certain way, because everybody here has their own rights. Coach Justin Wolcock said players should be able to express themselves. We want them to have opinions and stand up for who they are, and also what's the right way to talk about it and communicate your opinion. I think that's the biggest thing, that we're respectful in how we do that. At the home of the free speech movement, athletes have protested before. In 2014, Cal Women's Basketball Team wore I Can't Breathe T-shirts prior to a game, and a nation still divided on the issue of sports and politics. Ishmael hopes that when he enrolls in college, people continue to take a stand by taking a knee. And I fully support it, and I hope it continues. Stand up for your rights, people. With Robert Tuk, I'm Thomas Malonia for CalTV News.


Let's talk about styling with components. The goal of this course is not to talk about exact methods of styling. So like CSS and JS versus CSS or whatever. The goal is to talk about components and how they can help you encapsulate those styling decisions of your app regardless of how you style it. First we'll visit reactjs.org. We'll click get started and click on that code pen link. Now if you have a react starter you can use that as well. I like this just because it's the quickest way to jump into react. We'll fork that so we have our own copy of it to make changes, readjust our window a little bit. Now I'm going to be using Bootstrap as a stand-in for a CSS framework, whether that be a framework that you have for your apps or one you're looking at, but this just uses CSS and I'm using it because it's pretty ubiquitous. A lot of people have heard about it, used it, or know about it. So I'll use Bootstrap 4 here in the quick add section of CSS, save and close. You can see that this text has now been updated to look more bootstrappy. I'm going to jump over to this code here and change that. I'm going to give myself an app component to play with and define that up here. For now let's just make a div and inside of it we'll create a button, single button. We'll have a type attribute which is set to button as well as the class names that we're going to be using. For Bootstrap that's going to be button and button primary, let's say. We'll give it some text and close the tag. Cool. We have a button in the primary style of Bootstrap. You can do something real quick, just get that away from the edge there a little bit. That's much better.


In a debate between Anthony Pongliano and Matthew Green, Dr. Green argued that a bad actor with seven billion dollars can bring Bitcoin down by dossing it with empty blocks. What's truth? If anything, does Dr. Green's message convey would a nation-state attempt be able to make such a move? Or would a nation-state attempt such a move? First of all, let's explain some of the terminology here. What is dossing? Dossing is not the disk operating system from Microsoft. That means denial of service. And empty blocks are blocks that simply have no transactions in them. And what Dr. Green is talking about in this particular case is the ability to attack Bitcoin using a 51% attack from an actor that has no monetary incentive to do so. We talked a lot about the idea that from a perspective of monetary incentives, it doesn't make much sense to do a 51% attack because a 51% attack isn't profitable. There are very narrow circumstances under which you can make it profitable. You won't really recoup an investment like seven billion dollars. So the obvious argument or follow-up question is, okay, what about a nation-state that is not interested in a monetary reward? Basically, a nation-state that just wants to grief us, that just wants to do this out of malice with the intention of breaking Bitcoin, of bringing Bitcoin down. And so the calculation here is that for approximately seven billion dollars in spending, a nation-state can execute a 51% attack against Bitcoin. And while doing so produce the largest cumulative difficulty chain with blocks without putting any transactions in them, these will be perfectly valid. And of course, that's a denial of service because no transactions are getting validated. All right, first of all, is this possible? Yes, it's possible to do. It would probably take more than seven billion dollars. And part of the reason it would take more than seven billion dollars is because there is a worldwide shortage of these types of chips. In fact, there's a worldwide shortage of any type of chip right now. And trying to move into a market of ASIC chips will affect prices in that market. So what a nation-state would be doing is creating significant additional demand in the manufacturing of chips in a place where the supply is not very elastic. Manufacturing fabrication factories are at capacity. In fact, they're beyond capacity and have been for quite a while now. So you can't simply just demand and get these orders filled. It would be noticeable as well. And it would probably cost more. And that's not counting the electricity cost to sustain a 51% attack. But all of this is just detail, right? The real question is, a well-funded adversary, what's seven billion dollars? Seven billion dollars for a nation-state is a significant amount of money for sure. But it's not unachievable. And even if it was double that or even triple that, nation-states can raise that kind of money. It would be a fairly expensive endeavor. Now, the question is, is it worth doing? Well, that depends on whether it's successful in the long term. And the only part of the statement that I would nitpick is the idea that this will bring Bitcoin down. What it will do is it will deny service. And that denial of service will certainly have a temporary impact on Bitcoin's price. And it will also cause a lot of grief among those who are trying to use Bitcoin to do things. But will it actually bring Bitcoin down? I don't think so, primarily because as soon as this attack is stopped and it's very expensive to sustain from an electricity perspective, then Bitcoin's back again. And if you know that that's the case, all you have to do is wait out and wait out someone who's spending a lot of money to sustain this attack, that's assuming that there is no countermeasure. Of course, there may be many countermeasures that are applied in this particular case, all the way to the extreme countermeasure, which is either changing the consensus algorithm or adding an element of proof of stake to the consensus algorithm to make it so that outsiders who do not actually own Bitcoin can't grief the network in this way. Is this possible? Yes. But I don't think it would actually bring Bitcoin down or kill Bitcoin, which at that moment becomes the strongest counter narrative here, which is would you spend $20 billion or $10 billion or even $7 billion to do an attack that ultimately proves that Bitcoin can't be stopped? Because that's the risk, right? The risk is that you try this attack and then Bitcoin survives it. And what you've proven at great expense is that Bitcoin can survive a nation state attack. At that point, Bitcoin is even more popular than ever. You've basically proved the fundamental issue. I think Bitcoin could survive this, and it might be affected, it might set it back, it might be damaged temporarily, but it would survive. And by surviving, it would strengthen the narrative of survival, which would undermine the entire purpose of doing this. So as they say, if you take a shot at the king, try not to miss. Hi, I'm Andreas Antonopoulos. If you enjoyed that video, consider that it takes a lot of work to produce open and free content that can be shared with everyone around the world. This isn't sponsored by some company. It's not promoting a product or an altcoin or some kind of investment scheme. My goal is simply to help explain the technology of Bitcoin and open blockchains to as many people as possible in a neutral way that focuses really on the incredible possibilities that this technology brings us. If you'd like to support that mission, subscribe to my channel and go on patreon.com slash a Antonop, where you can participate and help me build better content for more people. Thank you.


The USS Billings LCS-15 can be summed up in three words, sustain superior performance. The ship has been deployed since last summer, now going on 16 months, while rotating blue and gold crews down range to maximize on station time. Billings executed the first East Coast LCS exchange of command outside the continental United States back in April, along with the first continuous maintenance availability outside the US. The Thundercats of Gold Crew have built upon the successes of their maiden deployment and tripled their narcotics interdiction numbers, while also transiting the Panama Canal, sailing into the Pacific, crossing the equator and operating in the Southern Hemisphere all for the first time in the ship's life. The crew visited five different countries and conducted naval exercises with the Jamaican Defense Force, worked alongside our naval partners in Ecuador and participated in the French-led maritime exercise, the CAROBS 2022. We were also able to host the US Ambassador to Jamaica for a ship visit. The crew demonstrated joint capabilities by working with our brothers and sisters in the US Army, assigned a Joint Task Force Bravo. The crew, along with our embarked air detachment, performed superbly working with our Coast Guard law enforcement detachments to counter the narcotics threats in Central and South America. Our diverse mixed-gender crew represents over 25 states in four international countries and does well in drawing from the strength and determination of the hard-working Americans who live in our proud namesake magic city of Billings, Montana. We are proud to lead the way for the LCS community and demonstrate the capabilities of sustained operations downrange. The crew is excited to return home to reunite with family and friends while our sister crew takes back over and keeps the mighty Billings operating downrange. Huya team Billings, Huya Navy.


When we refer to human beings today, we don't refer to them as humans. We refer to them as Indians, Americans, Emirates and whatever else and whatever else. Nothing wrong with this on one level. Because a nation is the largest segment of humanity that you can address in terms of bringing well-being. So in that sense, there's nothing wrong to it about it. But at the same time, taking these national, ethnic, tribal, religious and racial identities as ultimate nature of human being will be a serious mistake and for which we have paid an enormous price. In the last few hundred or thousand years, too much blood has been shed, too much prejudice has happened. Above all, we stand divided in so many different ways. There are three fundamental aspects or activities through which we are shaping these aspects or these identities within ourselves. One is education, economics and our spirituality. All these three have become divisive processes. The way we educate our children is about identifying ourselves with small identifications which leave us completely divided as human beings. The way we're conducting our economics again divides people. Our spirituality has become super-divisive process. So how can we address these issues? When it comes to education, it is somewhere, probably hundred-and-fifty, two hundred years ago, this mass education program started. Probably sometime in future, we will look back and see that this mass education process was one of the most divisive things that human beings have done to feed the industrialization that was happening. We came up with an education package that is common for everybody, not recognizing the individual sensibilities and the uniqueness of genius in every human being. We just came out with a mass extruder program where everybody will come out as a product that will fit into the economic process or the larger economic engine that we built. When we say economy, we're talking about… in a very fundamental way, we're talking about providing for the people, providing the fundamental needs and whatever else they aspire for in an organized manner. But this has risen in such a way that today nobody talks about anything other than economics. No more discussions about whether it's happening in conversations, everybody is talking economy. It's amazing just about anywhere you go in the remotest part of India or in the capital cities of every nation, you will see the main subject of conversation is economics. This is not a progressive thought because we are shifting to a place where our survival process or organization of our survival process has become the supreme part of our thought. This is not a good way to go because survival is a rudimentary aspect. I know we've made it very complicated, but every worm, insect, bird, animal is able to take care of this with a millionth of our brain. But human beings should be looking at much… something much bigger when we say education. For ancient times education has always been about expanding one's horizons. But today we are looking of education as how to feed the industry. I'm not saying we should not conduct our industry. I'm not saying we should have an… we should not have an economic process. But within fifteen, twenty years every child has to be extruded through a machine to serve the economy or the economic engine is literally a crime against humanity. I'm very involved with various levels of schools, rural schools, urban schools, very elite schools of our own and also we have adopted over 3,600 government schools. When I see the children, more than sixty percent of the children are just bewildered as to why are they being put through this process. They just can't figure what is the purpose. At least I could not figure till I was twenty-five.  Well, somebody has a purpose for you. The purpose of life is that this life should find full expression. The purpose of life is not that this life should serve this or that. Every creature on the planet is always trying to become a full-fledged life. That is the aspiration of the human being also. But now we have made that thing of longing to become full-fledged life to find expression only in economic ways. The only way you can be something in the world is you have to be economically… you must be success in the economic field. This type of education will smother human genius. Nothing new or truly wonderful will happen. We are only thinking of how to use everything. Our idea of education has become this. We are teaching our children not how to be with everything, not how to be inclusive. We are only teaching our children how to exploit everything. Our idea of education, unfortunately our idea of science has become like this. From an atom even to other galaxies, how to make use of them. People are exploring what minerals are there in Mars. Have we not done enough damage to one planet? Before we learn how to live well on this planet, we should not step into any other planet if you ask me. Our idea of spirituality has all become about belief systems. Different cultures have established different authorities in the form of books, in the form of divine entities, in the form of gurus, in the form of various teachers. A time has come where we need to cultivate our children that authority cannot be the truth. Truth can be the only authority. We have to cultivate our children in this direction. If we don't do this, you have one authority, you respect one authority, I respect another authority and inevitably we will fight. We are fighting for economic reasons, which is more tangible fight, but we are fighting for divine geography, which is unnecessary. If you are willing to come to this much realization, if we're willing to become at least straight enough in our lives that what we know we know, what we do not know we do not know. Only then education will happen, true education will happen. Right now whatever we do not know we believe.  All the fight in the world, though it is being projected as good versus evil, the reality is it is one man's belief versus another man's belief endlessly going on religious or otherwise. Why is it that we don't mature in the next couple of decades the entire world, why can't we do this that we come to this much understanding what we know we know, what we do not know we do not know. This is not happening because we have not educated our children and adults that I do not know is a tremendous possibility. Only if you see I do not know, the longing to know, the seeking to know and the possibility of knowing becomes a living reality. Whatever you don't know you believe, if you believe whatever you do not know you will become confident without clarity. Confidence without clarity is a disastrous process. Where there is no clarity, it is better there is hesitation. If clarity comes, let's do everything. If there is no clarity, we should at least hesitate. If you have confidence without clarity, it becomes disastrous. This is what belief systems are giving people. People believe something. Suddenly they are confident. It doesn't matter how much disaster it causes to themselves or to everybody around them, but it will go on because we believe. What we believe is a psychological reality. It may not have anything to do with the existential realities where we exist. Education is a way of expanding our perceptions of how existence is. Whether it is science or spirituality or whatever, essentially we are trying to know, we are trying to understand, we are trying to grasp something more than what we know right now. And from our exploration of this creation, we know if we spend another ten million years here, we will still continue to learn. When this is the nature of our perception and this is the nature of the existence in which we live, there should be no room for belief. There should be no room for dogma. Education should become a process where seeking is encouraged, where every human being becomes a seeker. The fundamental qualification of seeking is that you have realized that what you know is very little. What you do not know is limitless. In the yogic culture, there is a tradition that we always identify with our ignorance, not our knowledge, because what I know and what you know are two boundaries. Knowledge creates a boundary. Our ignorance is boundless. If you identify with your ignorance, all of us will be together. If we identify with our knowledge, you will be in one island, I will be in another island and these two islands may never meet. Knowledge or what we know right now, what we have perceived, what we have understood is valuable, but it is very puny compared to the nature of creation.


I know some people are probably thinking because we're talking about butters and oils and going and they're probably like freaking out a little bit like, Oh my God, that's so calorie dense and you could overeat. But here's the thing where you get in trouble with all these things is people add that to an already high processed food diet and over consuming. And then they're also having oils and butters and stuff on their food. If you were eating from this list and that is your source of fat, you're going to be fine. Yes, they really are going to be fine. Especially if you eat your protein first, right? Yes. Then you're going to be absolutely okay. Yeah. And as long as you're not drinking your olive oil and, you know, eating cubes of butter for a snack, you literally going to be fine. All right. Check this out. Here's what we're going to talk about today. The best foods you can eat for your physique. You know, this is based off of our experience training clients. These foods tend to lead to great outcomes. So I think we should list them out. I think we constantly on the show tell people that, you know, we would just advise clients eating whole foods. And we push people away from the process and just doing that alone. They would get in great shape and all the results that they would have. But what we haven't done before is give a list of our some of our favorite proteins, fats, carbs and what foods would we like encourage our clients or personally our cell seat. And so I'm actually really excited to have this because the list as we are building is literally like these are all the foods that I rotate through like competing. Yes. Yes. In fact, uh, the idea was let's make a list of, you know, a short, a relatively short list, but give people still varieties. Like we listed 14, 14 foods that literally now you don't have to do this. And we know that life is includes more variety and whatever. But if you did just stick to these foods here, you'd have a very good diet.  They produce satiety and they're very valuable. Especially if it's not, yeah, sometimes it's just nice to not have a ton of options. You know, it's really limited. So you can stay focused in the simplicity. A lot of times when in terms of like, uh, me approaching something to just like grasp my head around it, especially if you still follow some of the principles that we talk about, like, for example, eating your protein first, thank you. So if you, if you recall some of the other things we talk about, as far as advice to our clients, one of those being like not giving them limitations saying you can't or can't have this like and just saying, okay, when you sit down and you eat, eat the protein first and then allow that to dictate how much of the other stuff that you eat. I think that'll make you paired with these foods. I'll, I'll take the challenge that you'll get in some of the best shape you've ever been in just sticking to this. Absolutely a hundred percent. And I, even now, these are, these are largely the foods that I tend to eat and stick to. And, and here's the criteria. So the criteria just before we get into these foods was these foods have to be easily accessible, relatively easily accessible for the most part of almost all of them easily digestible for most people. Okay. So there's like one food on here where you might have an issue with digestively, but for the most part, all these foods for most people can digest them very easily, relatively inexpensive. So what we didn't want to do is list some weird, you know, tropical fruit that, you know, you can barely find it, whatever that, you know, we want to let exotic size. Yeah. Like realistic, accessible, nutrient dense, healthy, and taste good. And these foods all taste good. So we're going to start with the proteins, the foods that make up kind of that protein category. And number one, all this has to be eggs. Absolutely has to be eggs. It is one of the world's most perfect proteins. This is scientists have said this for a long time. The amino acid profile is incredible, meaning if you, we all know that if you eat a high protein diet, the protein sources don't make that big of a difference. But if you don't eat a super high protein diet, the sources make a big difference. Egg proteins stimulate muscle protein synthesis, typically more than other proteins. Also whole eggs, the yolk in particular is full of natural cholesterol, which is great for strength and recovery. It's not bad for you. That's what they used to say. But now we know that's not true and packed full of nutrients, including choline, which now they're starting to say should be an essential, should be declared an essential nutrient. Exceptionally great for the brain. So eggs, eggs for sure.  Are you somebody who will, you know, hard boil them, snack on them through the day? Are you somebody who will scramble them up and overeat? Like, how do you like to make eggs? There is no way I don't like eggs. I like them all, but my favorite is hard boiled. It's so convenient. Boiled, yeah. Like I said, yeah, for snacks and things, you know, to constantly have that accessibility to it. I think that's a great way to use it. So I want to combine this one with the second one because of how I utilize my eggs. The only drawback, I would say of eggs is even though it's it's this perfect balance, it takes a lot of them to get a high protein meal. Yeah, you have to be like, you know, between four to six, right, depending on your. And that's and that's still not a high protein meal. That would be a good protein, right? Not high, not 40, 50 grams. Like you want 40, 50 grams, you're having to eat seven, eight, eight to get up there. So and most people don't eat seven or eight eggs. So the second source of protein is your meat source, right? So your your chicken, your steak, your ground turkey, beef, like these are fish, right? So all those are. And so what I like to do is since those are traditionally ate at lunch and dinner, I love to always save some of that meat and put it in a scramble in the morning time, because most people when they cook, there's always like a little bit of leftovers. And so Katrina and I, when we prepare our dinner, any of these meats, we always choose from that, we always over prepare for what we need for dinner, because we take that leftover and then I'll make it into a. You combine it. Yes. Yeah.  Really good. Like what they call locks or whatever. Exceptionally good. Um, animal proteins or animal sources of proteins like chicken, beef, pork, fish, very, very high quality protein and animal meats are the most nutrient dense foods you'll find on the planet. Now some people may be like, well, I thought it was the goji berry or the whatever. No, you can literally, I'm not recommending this. This is not what I don't think this is ideal.  You could literally go steak. I'm just going to eat steak and you would not likely, very likely or very unlikely, I should say, to have any nutrient deficiencies. You can't do that with any other single food and that's because it's so nutrient dense with the B vitamins and iron and everything else in there and people say, well, what about vitamin C? Fresh meat, buy it. So when you have fresh meat, it is anti scurvy, meaning that if you eat fresh meat, it does help solve scurvy and studies have shown this. So it is phenomenally nutrient dense. And of course, it's hard to find a protein source that's more concentrated, easier, better than these animal sources. Nothing's really more bioavailable.  And that's part of the trick and strategy of making sure you eat that first. And this is one of those things that again, I didn't have to tell clients, you know, how many ounces exactly they needed to have it or what they couldn't eat. I don't have any of these carbohydrates. It was like literally just make sure we're getting a good source of protein and eat that first and all the other stuff started to fall off. Yeah, I would tell clients, depending on what their protein goals were, you know, make sure you eat 30 grams of protein in your meal first and then eat the rest. And all of them were like, I can't finish the rest of the meal when I do it that way. And that's it. And it's not even, you're not even trying, you're not even trying to cut calories. But you also, I want to emphasize this, get the nutrients that you need. Because one of the problems with eating less is you also get less nutrients, but not if you eat nutrient dense foods. Animal meats are the most nutrient dense foods you can find on the planet or some of the most. All right, the next one, this is the only food, one of the only foods in the list that you may have an issue digesting. But if you don't, it's a superfood. And I know there's been a lot of propaganda and information totally, it's all garbage. The truth is, this is a superfood and it's whole milk, whole milk, especially well sourced whole milk like raw milk from healthy cows, for example, is exceptionally healthy for you. So long as you can tolerate, I can't have dairy. So this is not for me. But if you can tolerate dairy, you have an excellent source of fat, protein, you even have some sugars in whole milk. In fact, there was a study that compared milk to protein shake for recovery and protein synthesis and they found identical. I think it was actually chocolate milk, they did it with it. Yeah, just because of the extra sugar, you know. But whole milk is exceptional, it's cheap, you drink it, it's got nutrients in it.  Turns out, fat free milk actually resulted in people having issues with bone strength and density and stuff like that because you need the fats to absorb the fat soluble nutrients. You're left with just with the lactose at that point. Yeah, no, yeah, you get lactose and protein and none of these fats help you absorb fat, you know, soluble. Do you know the statistics on people that actually have an intolerance to milk, but if they were to actually eat drink raw milk with the natural digestive enzymes that are in it, that they end up in a cooking out of it when you homogenize and pasteurize it. Yeah, so what happens is how many people actually would probably be okay with they had that source. It's a sizable minority, it's not a majority, but what happens with milk is you have lactose in there. And so a lot of people who can't tolerate milk, it's the lactose that they have issues with breaking down. Raw milk from healthy cows, right good, well sourced contains some of the lactase enzyme already in there. And so it's easier to digest for some people. Now another thing you can do is you could also take a lactase pill, which is just the enzyme, very cheap, by the way, you can buy them at the store and then have milk and you're totally fine. I'm intolerant to I haven't intolerance to dairy proteins, so I can have lactose free milk all stuff and it would still bother me. So some there's a nice chunk of people that no matter what they can't do dairy and I've also our goat milk is an option for people for some people. Yeah, yeah, in terms of an alternative that they can actually digest better. Right. Maps anabolic maps aesthetic maps performance and kettlebell for aesthetics, the sexy athlete modification and the bup builder blueprint. OK, so that's all in the RGB bundle. That's 50% off. And then maps suspension is a suspension trainer workout program. So if you're interested in the 50% off, go to maps fitness products calm and then use the coupon code July 50 July 50 with no space for the 50% off discount. All right, here comes a show. So let's get to the vegetables. OK, now a lot of people we are told or mainstream media or fitness nutrition media, that kind of stuff will say vegetables are the best sources of nutrients. In some cases, yes, but really what you're getting with vegetables, we're really getting with vegetables are fibers digestibility. It helps things move through the body. You're not getting you are getting some nutrients. I'm not going to say that you aren't. There are some nutrients found in vegetables that are pretty cool. But really what you're looking for are easily digestible vegetables that help you process the proteins or whatever that you ate. And so the first one in this category of vegetables are leafy greens. And if you want to make it very digestible, you cook them.   Yeah, you cook the spinach and it comes down to like the tiniest serving. So but I mean, awesome though, how it becomes super dense, easy for you to digest versus trying to chew on that raw. What is what is the difference between because I know that the wasn't didn't they do something one time where they actually had people eating a ton of raw vegetables and they had all kinds of adverse effects of it because they couldn't digest it. Yeah, so there's there anti nutrients and defense mechanisms presented in plants to prevent. So plants can't run away like animals can right and they can't bite you or whatever some of them can't Muslim can't. And the way that they create defenses is they produce compounds that make them hard to digest. Okay, now the way around that is you cook them, you cook them very well. And what that does is predigest them so that you can digest the food very now isn't that the angle that the hardcore carnivore meat eaters they use that as like the big like why plants are so bad is because they have a lot of toxins. But once you cook that you pretty much eliminate you get rid of a lot of them and humans have been eating, you know, vegetables for a long time. And most people have no problem consuming vegetables. There is a small percentage of people have immune reactions to almost everything. In which case, carnivore diet is only time I think it's appropriate. But for most people, there's lots of benefit from consuming these foods. Leafy greens has to be number one. The second one is asparagus well cooked asparagus. I like to put them in the oven, grill them. They're they're easy to digest for most people. They taste good. And bodybuilders like them because they have a little bit of a diuretic effect. Okay, so bodybuilders like them because they help get water out of the body. It's not a huge effect. But this is why you'll see bodybuilders often eaten asparagus. I always that was like my thing. It's a natural diuretic. I don't remember what the number was you think it's a small effect.  So I used to recommend asparagus to my female clients who would hold a lot of water during certain times of their period. Yeah. I'd say, hey, eat asparagus with two your meals and see if that helps and it does. It actually helped them with their water retention actually held less water. But it tastes really good. It's fibrous. And it's great for digestion. And most people can digest asparagus pretty well. So that's got to be something we haven't said so far talking about these because I know and this will become a question. So I want to address it before we get much further. As far as like the preparation of these foods, like as far as how you cook them, when it comes to the meats, obviously stay away from fried stuff. But you can go to town on seasoning. I used to tell my clients, yeah, I don't care how I mean, you've got your favorite, you know, salt or seasoning, Mrs. Dash or whatever Montreal, go to town, season it up. I mean, if we're eating all whole foods, your, your, your, your salt and sodium intake is going to be minimal. Such a good point. All these foods are low in sodium. Even if you salt them, you're probably going to still need more sodium, especially if you work out sweat and don't need a lot of carbohydrates. So have fun. So what I do with steak, for example, is if I buy a steak from the store or let's say butcher box comes in or whatever, I'll defrost it and I'll salt both sides, put it in the fridge for six hours or a day, then bring it out and then season it again and cook it.  All right. The next one is technically not a vegetable. I believe zucchini is a fruit if I'm not mistaken. Really? I think so. Is it a fruit dog or is it a vegetable? Maybe look that up. He's gonna look that up. I don't know. Yeah, I don't know but zucchini very easily digested. It really helps people with processing their proteins and fats taste really good. And it's again, it's another body building food. Body builders definitely like their zucchini. And I think it's for that reason considered a fruit. It is a fruit. I didn't know by the way, fruits tend to be because fruits are the part of the plant that the plant wants to eat. Fruit is is always better tolerated than vegetables for most people. So easily. But zucchini's got like these vegetable properties because of the fiber, the way it tastes. And so I love zucchini. It's I have never had a client that had any issues digesting zucchini. If it was cooked really well, maybe Rob, it cooked well. Well, along the lines of fruit, here's the one that I think can creep up on you on calories and sugar. If you just eat all for I used to tell my clients to I wouldn't even consider a zucchini. So now I would now say this, you know, zucchini and berries berries are great because berries are high in fiber high on antioxidants and the ratio of fiber antioxidants to calories is the lowest of all fruit. Yeah, you could eat a lot of raspberries or blueberries. You don't get a ton of calories. But you get a lot of fiber. Yes. That's I remember you telling me that that was when you go to ways at fiber.  What the exact what the exact ratio I just know that it's the best. Like as far as if I want something that is low calorie and I want to get a ton of fiber in like that, obviously vegetables would be higher in fiber and lower in calorie. But I mean, I'm getting fruit too. So I'm getting the benefits of the antioxidants and I get something that I can enjoy like having a big old cup or two cups of blueberries is not that high of calories. So now you know that that berries are the super foods of the of the plant world. And I remember when first it was goji berry then it was what was that one? What's that one from Brazil, a sigh, a sigh berry.  You know, you know, a blueberry kick is exotic and we can't just like go outside and pick it exactly right blueberries are super high in those antioxidants that they talk about super high high in fiber. But we don't sell blueberries because they're everywhere. So if I want to sell you something weird, I'm going to I'm going to go pick up a fruit from a country that you're not familiar with. But no, blueberries, you put them up next to a sigh berries, goji berries. I mean, it's either the same or better. And by the way, I don't I when I when I talk to clients about this, I always remind them that I'm not demonizing other fruits. I'm not saying you can't have a peach, you can't have an apple, a banana is bad for you. There's and there is benefits to all those other fruits. They just they one thing you have to be careful that we've bred them to be ginormous. So if we've talked about this in the podcast before, like a small banana, what they would what you would think is a small but as like an extra large banana, like 50 grams of carbs, get a lot of sugar. So there's a lot of sugar, a lot of a lot of carbs, a lot of calories in that one banana, not necessarily a bad thing. I'm not saying it's bad. It's just that type of fruit can catch up on you really quick. So I always point them in like, listen, when it comes to berries, I let my clients kind of go to town when it comes to eating that stuff, but be very mindful if you're choosing fruits like apples and bananas and pears and stuff like that. Yeah, I was always making sure like they're eating, you know, the actual fruit and so they have to like eat through the skin. They get out. So the time release thing too, in terms of like, you know, readily getting that sugar to hit the bloodstream, like it has that natural process all built in place from nature. Oh, watch your put a CGM on, you know, glucose on Iran and watch your glucose response to berries versus a banana. Oh, yeah. Or, you know, an apple juice. A lot people will turn into juice will just be getting excuse you juice like a soda. It's literally like if you drink a Pepsi and you drink fruit juice, it would be probably a pure concentrate, pure concentrate. All right. So let's get to your complex carbohydrates. Obviously, this is what fuels your workouts gives you the energy you need for explosive movement. Stamina carbohydrates also can contribute to muscle growth.  The first one's got to be rice. And by the way, it's white rice.  And if you have studies on this, people just consuming brown rice actually start to develop nutrient deficiencies. It's harder to digest. White rice is actually superior. And by the way, from a calorie perspective, it's like, almost you're splitting hair the difference. Yeah, almost identical. So it's not like you're eating way better. But white rice is super one of my here's what I love about white rice so much easy to digest. It's got to be one of the easiest to digest starches that exists. In fact, I can't think of one that is easier to digest just generally speaking because obviously there's always going to be outliers. But generally speaking, it's got to be the easiest to digest that I can think of. It's very starchy. So you can get good, nice source of starchy carbohydrates that will fuel your workouts. It's cheap. One of the cheapest foods in the planet is rice. It's got a long shelf life. So you could buy rice in a bag, leave it in the cupboard. And it's going to last you a long time. Versatile you can make it pairs with everything. Yeah, it goes so good with everything back to my like my breakfast hack depending on if I'm trying to stay low calorie or I'm trying to bulk or whatever, I'll add rice to that. So I've got my I've got my meat and eggs in the morning. And if it's if I'm high calorie or I'm a high carb that day, I'll load it with a cup of rice in there. Also another reason why I really like it. You already when you make rice, you have to measure it. So it's like one of those one of those foods that you oh, sure, that you train yourself to measure because you're going to have a cup. Yeah, so you know how much you're making and it's really easy to titrate that. Like if I have a client and I know they consistently use rice, I can go like, Hey, you know what? Instead of us, we've been consistently doing a cup of rice and all those meals. Let's cut that down to half a cup of rice. Here's here's Hey, let's bump it to a cup and a half of rice. Yes.  You do rice with ground beef, scramble, throw in a couple eggs, and then on the side, you could have your cooked vegetables and you got everything right there. You literally got your proteins, your fats, your starches, your vegetables and it was cheap. It was inexpensive and you can produce it in bulk and make a bunch of meals. So you have your things set up for you. Cracking over easy egg over the top of that. You've got a great great breakfast food. Delicious. All right. So this next one was not a food that anybody ate when I first got into fitness. Later on blew up everywhere. It's cause it's hard to say. Yeah, it's a quinoa or quinoa. No, quinoa. Quinoa is another gluten free. You know, I think it's a seed or I think it's a seed if I'm not mistaken. Right. High in in carbohydrates, nutrient dense, easy to adjust. Protein in there. Decent amount of protein. Yeah, it's got a little bit of blood protein in there compared to most of the carbohydrates. And so this I love for my clients that had a hard time eating larger portions of meat. So this is to be an example of where I would recommend quinoa over say rice like let's say add a little bit of protein. That's right. So if I have a client who's like man out of eating any more than four ounces of meat is just so hard for me. They have a hard time consuming that much. Then I would add like the carbohydrate I'd want them to have is quinoa so I can help bump the protein intake. Yeah.  I like quinoa pasta. They make quinoa like pasta tubes or shells or whatever. And I like it because obviously now you get the versatility of making like a pasta. It's gluten free and it tastes pretty good.  This is a sprout, technically. I think it's a seed maybe Doug can look up. You know, I want to say it's a send us consider grain, but it's easy to digest. That's why I like about it. It's a great source of those carbohydrates. I think it's called I think it's ancient something farms. I forget your grain. Is ancient grain the name of the brand? Yeah, a brand that makes a ton of those of the quinoa pasta. We live off of that. Like that's always in my cover. Is it a seed does a seed? It is a seed. So which which, you know, again, seeds tend to be easily digestible in many cases. So all right. The next one, Justin loves this one. Potatoes, potatoes. You know, potatoes are cheap. It's a very inexpensive, very high in starch. They've got prebiotic fibers in there, meaning that you can eat a potato and feed your microbiome high in potassium. It's actually quite nutrient dense. In fact, again, not recommended, but there have been people that have survived off just eating potatoes for relatively extended periods of time. And you can they're so versatile. Like there's about I don't know. Is there any food more versatile than potatoes? There's got to be more dishes made with potatoes. Yeah, potatoes are rice. Just like you said, rice. Yeah, those two alone, those are really the only carbohydrate sources that are easily digestible. I don't have any information. There's nothing as a result of that unless, you know, it's cooked with a certain type of oil or something that's going to irritate it. But for the most part, the majority of clients and people I've worked with like rice, potatoes always did well. Yeah, it goes with everything. I think it's such an easy one to now the only add that I would add to that is I love messing with sweet potato and yams and that would fall in the same category as a little bit lower calorie, right? And even more like as far as digestibility and also do you talk about glucose stuff so lower on the glycemic index. So you'll see even less of I actually digest sweet potato better than potato.  If I'm pushing it like 70 80, then I will go sweet potato because it's easier to digest. I think the the prebiotic compounds and potato, the starches feed the microbiome a lot or maybe too much for me. I'll get a little gassy sweet potato that I could throw that down. I also think that sweet potato and yams need literally nothing on them or white potato. I tend to want butter and salt. Who eats a plain potato? Yeah, I'll eat a plain sweet potato. I'll eat a plain I'll eat a plain yam and a sweet potato all day long because it's already got these great sweet flavors to it. So it really doesn't need anything. Maybe a little bit of salt, maybe a little bit of butter.  And yeah, we've trained ourselves to have cheese sour cream and all this stuff on it here. So here's an easy way to make a potato that I used to do back in the day when I would work in gyms and I had 10 minutes to eat and I would eat seven meals a day. I would bring potatoes for my carb sources and it's super easy. Here's what you do. You take your potato, you wash it, you wrap it in a wet paper towel, put it in the microwave, four minutes, take it out, turn it over, four minutes. It's a baked potato in the microwave. Super, super easy peel the skin off. It's already cooked and you can add your butter or whatever. Did you say poke all the holes in it or no? Did I hear you say that? No, I didn't poke any holes. Oh yeah, you poke holes in the fork and if you want to cook it right. Oh really? I never, that never exploded for me. Yeah, you poke holes in it. It'll cook the center of it better too. So you take a fork and you stab it with a fork all the way around and do the same thing you said. Oh, there you go. I never did that before. You learned something new every time. Can you microwave right dudes, come on over here. My mom did all the cooking. What button do I push on the microwave anyway? All right, so now let's get into the fats. All right, so you're probably thinking why would you add any fats? Because they're essential. Fats are essential.   So the types of fats you eat are actually extremely important and I learned this from Max Lugovir. He really communicated this very well whereas if I have a high protein diet, the protein source doesn't make as big of a difference. If my calories are low, carbohydrate sources don't make that big of a difference except for maybe my energy and appetite. But fats always make a difference. Low calorie, high calorie, healthy diet, unhealthy diet. These fats literally can produce or reduce inflammation and they can help nourish the body or cause issues. So fats are very important. Let's start with the first one, raw nuts. Raw nuts are an excellent source of healthy fats. Now why raw instead of roasted? Roasting them actually degrades some of the fats and makes them a little bit less healthy. Not that big of a deal, so roasted's fine too. By the way, peanuts are not a nut. So someone may hear this and say, well, peanuts, peanuts are actually a bean. They're a legume. I didn't know that either. You guys didn't know that? I learned so much today about food. Oh, wow. You taught me about microwaving. How is it called a peanut and it's not a nut? Isn't that funny?  No, it's literally a legume, it's a bean. You haven't answered it. They grow underground. Huh? There's not peanut trees? No, there's peanut plants, but underneath the roots is that's where the peanuts are. Yeah, if you think of the shell of a peanut, it's like a green bean. It doesn't look like a bean, but it's crunchy.  They roast them. Wow, and either one of you guys did that? This is great. No idea. Peanuts are one of my favorite nut. No, I'm like, so. No, it's your favorite bean, bro. Yeah, it's your favorite bean. We actually didn't put beans on this list and I actually would have beans on this list. You know why I wouldn't put beans on the list? Why? Because they can be very nutrient-dense. They can be high on a protein. They digestibility is always iffy with beans. You got to really prepare them well. You got to soak them. You got to propel them overnight, soak them over, or soak them over the gas. Look, there's the beans underground. I mean, the peanuts underground. Potatoes. No, no, that's peanuts. What? Oh, it looks like potatoes. Yeah. You thought there was a potato tree?  Potatoes grow underground. No, I didn't think there was a peanut tree. No, but raw nuts. So walnuts, Brazil nuts, really good, high in selenium. Now, OK, here's of all the things that we have on this list.  You snack on them all day? Oh, yeah. So this is the one where I love those little tiny sandwich bags, where they're really, really small. This is the one I measure out. Yes. Because you could say, I mean, last night, I had chips. You'll just keep them. Last night, I had pistachios. And so I've obviously weighed and measured every food that I ever eat, right? So I know what four or 500 calories of pistachios looks like. And it's actually not as much as you would think. That's like this much. And so I use my little red cup. I use two plastic cups. And I pour the serving of what I think is around four or 500 calories. And I walk away from it. Otherwise, if I did the bag, I would go through four or five times that serving. There's a couple hacks you could do with nuts that'll help with this. One, eat them raw, roasted, or way more palatable. And you'll overeat them raw. You actually find yourself eating less, because it's not so tasty, right? The second thing is to buy nuts in their shell.  It actually really reduces how many you eat, and it slows you down. Like if you have to break pistachios out of the shell or walnuts out of the shell, you're not going to eat nearly as many as if they're just ready to eat right out of that. By the way, do you guys know cashews are not a nut either? Wow. Yeah. I think they're a fruit, if I'm not mistaken. Look that up, though. Cashew a fruit? I believe so. I want to say it is. Yeah, maybe I got that one wrong. But I know it's one of my favorites, too. But I don't think it's a nut. Look that up, though. It's one of the high kids. If it's nut or not a nut. That's so crazy. It's in the mixed nut thing. What is it? They're classified as a type of tree nut. Oh, they are. Well, I was wrong then. There you go. I got it wrong. I'm a mess.  We'll edit that out, Andrew. All right, here's another good fat. Avocados. Avocados. Eat them while they're still available, everybody, because we're running out. But anyway, avocados are an excellent source of both fat and fiber. It's a great source of fiber and potassium. And they go good on tortillas. What do you tell us, Doug? Some more interesting information. The fruits of the cashew, almond, and pistachio plants are not true nuts, but rather classified as droops. Droops or droopes are fruits that are fleshy on the outside and contain a shell covering a seed on the inside. So I was technically. You were kind of right. Mm. That's all right. This is good as we're going to get there, Doug. Leave the dad to come in and help you out. Thanks, Doug. Doug found the one website. It was a blog.  Avocado is another great food that I think pairs so well with all these dishes, too. Like, you want to, like, back to my breakfast. Like, if I'm bulking, now I'm adding an avocado on top of that. So now I've got the potatoes and rice. I've got the meat. I've got the eggs. And now I'm going to throw an avocado in there. So it helps make things more satiating. Have you seen the studies on, so for some people, beef, high-fat beef, like ground beef, can cause a little bit of inflammation? Not with avocado. It cancels it out. Throw in some avocado, and it actually helps with that inflammation because of the types of fats that are in there. I read that somewhere about how to, like, if a BLT burger upset you with that, try having avocado on it. And it supposedly helps a lot of people out. Yeah. Yeah. I remember reading that. Now, along those lines, avocado oil is a good oil to use because it's, you know. Get away from canola. It's minimally processed.  And it's easy to cook with, and it's really good, which brings us to another oil, which is probably the king of oils in terms of health. And it's what they think the primary reason why the Mediterranean diet is the healthiest diet, the healthiest kick-ass diet when they do these general comparisons. I know it's more complex than that, but whenever they talk about the best diet for health or whatever, Mediterranean diet always comes out on top. It's because of olive oil. Olive oil is extremely good for you. You put it on everything. It goes good on everything. It's great for vegetables. You could add it to your meat. You could add it to your rice. You could add it to your potatoes. I mean, you could put it in your zucchinis. You can put almost everything that we talked about. Avocado will go with, and it's a great source of health. It enhances all those foods, for sure. Oh, for the longest time, I struggled with eating enough vegetables and one of those things. I told you guys, I think I brought this up. It wasn't until we sow and mine pump when we started working together, and he would come in with these massive bowls of vegetables. And he'd have olive oil drizzled all over it. And for some reason, I still had, and as much as I had already moved past the anti-fat movement, but I had trained myself for so long to avoid fats in my early years of my career that I wouldn't think about even using an oil on my vegetables, because that's not why I'd be eating but it's like, once I gave myself that freedom to do that and cooking your asparagus with a little bit of olive oil on it, and then like throw it on the barbecue or something, oh my God. Yeah, olive oil, garlic powder, salt, almost on any vegetable baked in the oven, comes out unbelievable. It's so good. It's totally changed my relationship with vegetables. I mean, now that they taste amazing and it's not bad for you. All right, last fat, that's actually great. And I love this one because we were told for a long time, it's the worst, avoid it, don't eat it. But now we know it's not true, it's actually good for you, is butter. Butter is a wonderful fat. It's for most people, most, I say most because there is a small percentage of people where saturated fats can cause some blood lipid issues. You probably know if that's you, but otherwise butter is an excellent source of fat and you can cook well, very well with it, with most things. And then in that category would be ghee, which is essentially clarified butter, meaning it's butter minus every little microscopic bit of milk protein, which is why it appears to be kind of clear, but really, really good source of fat. Which is, now, can you handle butter or do you have to use ghee? I'm okay with butter. It's got so little milk proteins that it doesn't bother me. Oh, interesting, I wasn't sure about that. Now, ghee's a little bit lower calorie than butter would be too. Ghee has no milk proteins, and I can eat ghee by the tablespoon. I've actually done that. I love the taste of ghee. And I know some people are probably thinking because we're talking about butters and oils and they're probably freaking out a little bit like, oh my God, that's so calorie dense and you could overeat, but here's the thing, where are you getting trouble with all these things is people add that to an already high-processed food diet and over-consuming, and then they're also having oils and butters and stuff on their food. If you were eating from this list and that is your source of fat, you're gonna be fine. You really are gonna be fine. Especially if you eat your protein first, right? Yes.  Yeah, and as long as you're not drinking your olive oil and eating cubes of butter for a snack, you're literally gonna be fine. Yeah, I mean, butter, flour, sugar, that's not a great combo. But butter, throw some salt on that, man. You got yourself. I mean, it pretty much, again, just like olive oil, like butter enhances a lot of the flavors of everything. Even like steak is amazing. Well, that's why butter got a bad, I think why old studies show that it was bad because people who ate a lot of butter put it on all kinds of crazy shit. Everything, basically. That wasn't good for you. So there you have it, 14 foods that literally if you ate just from this list, now we're not recommending that. You could, you definitely want more variety, but if you did, you'd be A-okay. You'd actually get great results. But here's the caveat. Make sure you have the right macro nutrients.  So hit your protein targets first. The fats typically take care of themselves, then throw in your carbohydrates, eat from this list, and you should get some pretty phenomenal results. All right, look, if you like our information, head over to mindpumpfree.com and check out all of our guides. We have guides that can help you with almost any health or fitness goal. You can also find all of us on social media. So Justin is on Instagram at Mind Pump, Justin. Adam is on Instagram at Mind Pump, Adam. And you can find me on Twitter at Mind Pump Sal. How do I incorporate cardio and not lose muscle? Seen people do this before where they'll start to lose the sharpness of their muscles or they'll start to lose the sculpt a little bit. And that's disheartening. But if you do it right, then you minimize that muscle loss or that metabolism slowdown. In fact, if you do it right, you can actually speed up your metabolism at the same time that you build stamina and endurance. You just have to be able to kind of program it properly. And the way to program it improperly is just go do it as much cardio as you can for as long as you can. Right.


The guard says, I have a flow that sends a mail. Trigger is new item in a SharePoint list. The flow works fine, but the mail should come from a coworker in HR. Any suggestion how to give the flow to somebody and delete remove me? Delete slash remove me. Well, if you check the links, we've included one on how to assign basically a service or run as user. This is a common practice in most of the IT world, but I think it's something that's still getting hold in the power platform. Power platform is in that awkward teenage stage where it's not quite old enough to do everything the way IT would want it to do, but it's still young enough that pretty much anybody can grab onto it. The idea of a service account is to make sure none of your users who has been shown many times in the past, a user who sets everything up to run as themselves and then leaves the organization, but doesn't let anybody know, and that account either becomes disabled or, unfortunately in a lot of cases, deleted. You get to play the whack-a-mole game of trying to find all the different services and tools and processes that ran as that user. We have a service account and do it that way. I'd read into that. That's how I interpreted that question. Is that how you guys saw it too? But can you designate from Active Directory which user the email can be sent from? It's part of the parameters when you create that. Even if the email low-hanging fruit, the email used to go from that person, that person shouldn't own the flow either, if it's mission critical, so that you can reassign it and it should be a role that it comes from, like a mailbox depending on the situation, not from Susie, but from HR group, whatever. Well, there's so many different email steps now in flow that you can use. I mean, with different disabilities, I'll call them and the ability to specify different parameters. Yeah, I agree. Anything you can do to send that from a role or a designated mailbox or something like that, to get a level of abstraction between the user who does the authoring and editing and the process itself, abstraction is the name of the game. If you use a connector in there, so here's the key thing to this. When you send it on behalf of somebody because I've actually to deal with this, you have to use a connector in there and the person who is actually the account that it's coming from, has to log in and has to approve that connector, and here's why a role or a group or something is way better, because if that connector for whatever reason logs out, times out, has an issue, whatever, then it'll stop the entire flow and the whole thing will fail, until that person, not you, not you as the owner, not you as the creator, not you as a service account, but that person has to log back in and click on it to refresh the connector as the logged in user. So you can always change that in there, but it's definitely good to use service accounts groups, dedicated accounts of some sort of possible, but yes, yes you can, you have to use a connector and that person has to log in and approve it, and anytime the connector is disabled, they have to be the one to refresh it. Well, the fact it's a SharePoint list tells me it's in some kind of collaborative space that is more than one person involved anyway. So there's gotta be a group account in there that could be usable for that. But I just point out that here's another example of why you need to have a governance strategy around Power Platform. Yep, yep. So you can remind people of little rules and little issues like this and why you might wanna agree upon service accounts and how people author their flows. Yep, yeah, in fact, we just ran into one of my clients where they're actually doing a really nice job. They're maturing and they're bringing in a Power Platform governance and sending up a center of excellence and doing a real good job of that. And they've been working through that and I went to help them with a ticket that came in about some flow had died or whatever. And they're like, okay, can you help us with this? And I was like, yeah, I'll just reach out to the person. I know who built the flow. So I'm like, I'll reach out to them. Their email didn't work. I'm like, did that person leave? And they're like, oh yeah, by the way. And I'm like, oh no. Cause I knew that this person had been a power user and we had been kind of chasing this person for a while trying to collect all their stuff, getting it shared, getting it put in. And I'm like, oh no, I know this is gonna be kind of pain. So we had to go in and get anything that I could at the top level to your point, Sean. And there's certain things like we can't see certain things. We can't see certain things. I'm like, well, here's the things I can see. Here's the things I can help with. Here's the things that you're just kind of gonna be stuck with having to fix yourself. And so, I mean, at least they're down the path where they're maturing enough to be able to put some of the governance around that. Once they're done, I think that'll help a lot. But while I was in there, I'm like, hey, while I'm in here, I'm just gonna go ahead and share this with our admin team in case we need to help you in the future. Yeah. And you can't tell them with any certainty how far down the iceberg goes below the level. So yeah. All they knew was that things weren't working. Things that they had depended on for quite a while just weren't working and they couldn't figure out why. And I'm like, oh, ouch, it's a hard lesson to learn. It, yes.


As I was looking at the notes that I have for some rules that I wanna just, again, name have in our pile, in our toolkit, our science toolkit, I realized that there's one more limitation. I don't even know if it counts as a limitation, but it's something that I want us to be aware of and I want us to acknowledge. And it's that I'm gonna add it in another color. Science can be misused. That's an M-I-S-U-S-E-D. And I'm just gonna add my own feelings about that. When science is misused, that's not, we gathered all this evidence and we drew this conclusion and then someone else came in and said, well, here's another explanation for the evidence that you've gathered and you say, oh, I'm adjusting what I learned and I don't think that that's true anymore. Misusing science is malicious. It's done to manipulate. It's done to get an outcome that you want and it relates to the, oh, where did we have? There's a rule somewhere. Hmm, rule number three, let's just go ahead and throw that up here. I'm gonna go backwards, y'all, sorry about this. Your scientific explanations can't be based on opinion. Explanations or research or what you're doing with science are not based on opinion or personal values or personal beliefs. And it, right? It isn't that, that's not what this tool is for. Sometimes people do it anyway and there is a malicious under tone, which means or a malicious intent and that means that we have to keep our eyes open and we have to be critical. That's also one of the awesome things about the process of science and hanging out with scientists. They're a critical bunch. They look at things and they're looking for how is that not true and what questions can I ask that push on that because ask the questions by all means, if I have an idea of something I wanna test or something I wanna explore using the process of science and you push on me, it makes me think. It makes my ideas stronger. It gives me more insight into the process. It's actually really good to have critical input. Okay, all right. Since we already started going backwards, I might as well keep going backwards. Rule number two is that supernatural explanations cannot be used. Nobody knows what that symbol means, but it means no. You cannot use a supernatural explanation for something you're observing. You can, I encourage it, but it isn't scientific and it isn't part of the process of science. So when you're doing something you can't say, I think my plant grew because the tree fairies came in my window in the night and kissed all the flower leaves and that's why my plant grew in the night. That's a supernatural explanation. I can't even ask the question about fairies if they exist or they don't exist. I can't, that's definitely not a falsifiable hypothesis about how my plant got so robust. Supernatural observations or explanations don't work because the explanations must be falsifiable. And I love that. You can't ever prove to me that fairies didn't come through my window. You just can't prove it and that I like that because I like faith and magic and belief and that's okay. It just isn't science. We're cool with that. Okay, let's see what rule number one was. Oh, what do you think? Do you think this is important to me? This rule number one is again about the hypothesis. I'm gonna write it down again. Hypothesis must be falsifiable, testable and observable. Let's see if I got all. It must be possible to reject the hypothesis. So you have to be able to say this is not possible. Okay, do we need an example? In the next little section, we're gonna do some examples of, I just got distracted because I realized I didn't move my little thing to say that, oh, now we're talking about rules. I'm definitely not re-recording this for that. So the next one, we're gonna talk about some experimental design. Experiments are fun. They're fun to do, they're fun to design and we'll talk about some qualities of experimental design.