See you. See you. Yes. Yes. Go. See you. Good bye. Hello. Bye. Bye. Bye, Paolo. Bye, Damiano. OK, we are live, we are waiting a few more minutes and we are leaving. That's fine. Bye, everyone. For those who would like to, there is also live stream. Thanks, David, for sharing it. We are also live on YouTube. Yeah. Yeah. So that's all set up and then you're host. So whenever you're ready. OK, thanks. So we are going to wait just for a couple of minutes more for everybody to join. And then we will start. 14, 03, 2 minuti, 15. Ciao, Andrea, ben arrivato. Ii 5 minuti li abbiamo aspettati. Vedo ancora qualcuno si sta collegando, ma direi di cominciare a partire tanto. Partirò io a fare un breve excursus, quindi comincio a darvi il benvenuto. Grazie per esservi collegati. Anche oggi questa è la quarta sessione che teniamo come per leggere Italian Chapter. Siamo molto contenti insomma cominciamo a vedere un po' di traction. Abbiamo visto anche che la comunità comincia a essere seguita anche su LinkedIn, sulle varie pagine. Quindi grazie per il supporto che ci stavi dando. Carlo Ferrarini, lavoro in IBM tra le varie cose, faccio il punto di riferimento tecnico per blogging in Italia. Oggi parleremo, abbiamo tanti ospiti oggi. Abbiamo da una parte il team di IBM Research, con Angelo Decara, Nessendo Sornotti, che ci parleranno, Angelo ci parlerà del technical steering committee, come team, lui fa parte del proprio team del technical steering committee di Aperleger. Quindi ci racconterà un po' l'esperienza. Sarà anche un momento per chi vuole per fare domande, per entrare in contatto con quello che è il punto di riferimento tecnico, come team di riferimento tecnico dentre Aperleger. Alessandro invece ci parlerà di una delle soluzioni e delle reti che stiamo portando live, che soprattutto con il periodo che stiamo affrontando possono essere sicuramente di interesse, che è digital ad pass. Poi ho chiesto, tra vite Leonardo, che ringrazio tra l'altro, abbiamo chiesto a Piero Nessino e Luca Guadagnino di cerici e di parlarci, dal punto di vista tecnico di quello che è stato, la realizzazione della sandbox del progetto di onboarding, New York customer, che stiamo facendo in Italia, con diverse società e è uscito da poco un comunicato stampa su questo. Sono una ventina tra di attori che stanno collaborando insieme all'Università Cetif, con Socio Cetif, che sta seguendo come sperimentazione quella proprio sull'ambito New York customer. Non è la prima chiaramente, se volete, potete rivedervi anche le sessione precedente, sono tutte registrata, tutte condivise. Continuate a seguirci, la prossima sarà tra un mese, abbiamo deciso di cominciare a fare una sessione al mese, quindi la prossima sarà il 25 marzo, in cui avremo Chin-Stack con Alex Albano. Con questo, direi, lascerei la parola ad Angelo, perché non voglio rubare altro tempo. Quindi Angelo, baili tranquillamente e parlaci un po' del technical theory. D'accord, penso che devi fermare. Ecco, fatti, stupsi le sessione. OK, vediamo un po' se riesco a trovarmi. OK, vediamo se le vedete. D'accordo. Vediamo. Le vediamo in presenter mode. Oh my God, OK, quindi vediamo un po' ademi. Let's see if it works. I tried it before, it worked. It's classic, it's always like that. When you do the test, you try to put it back in the presentation, then you go, of course, there's the block. Aha, OK. I can do it, I promise. We have it ready. OK, try it. But this is not in presenter mode, if you do it in presenter mode, what do you see? OK, try to click on the display in the upper left. Try to see if you can see it. Ah, swap the display. OK, let's leave it like that. OK, how do you do it? We'll see it, we'll see it. OK, and first of all, thank you for the invitation. It was really a pleasure, especially for the opportunity to talk to the Italian community, from the point of view of someone who is inside Hyperledger, and in the community trying to lead the project, along with other 14 members of the technical steering committee, to get the maximum out of these blockchains for the Interprax. As you know, Carlo told me that you already had an introduction to Hyperledger, just to say that the goal of Hyperledger is to develop and deepen the blockchain technology for the Interprax applications.  There are various blockchains available within Hyperledger, so there isn't just one. Usually when it comes to the blockchain Hyperledger, it's a abuse of the term, because Hyperledger is simply the name of the term that we use for this umbrella, under which there are various blockchains, but also tools that help, that simplify life in the management of the blockchains. The technical steering committee is a role that has been told to all the years. This year, for the first time, there are 15 members, so it has become bigger compared to last year. The elections are usually around August, but the most important thing is that I would like to say that every week, every Thursday, around 4 p.m. or 1 p.m. there is the meeting of the technical steering committee. They are called by the public, anyone can participate and eventually contribute to the discussion. So if you are curious, I warmly invite you to participate and to hear what you are discussing. In particular, in the end I would like to talk about an argument that we are discussing in these weeks to improve the advertising aspect of Hyperlegger's projects. The technical steering committee has a lot of responsibilities. I must say that some of them are quite technical, like establishing the process for the election of the maintainers of each project. Some of them are extremely bureaucratic at a certain point. Others, on the other hand, are really deciding where we want to go. What are the projects that deserve more attention? Because at the end of the day there is an investment in money from Hyperlegger in the projects, for their advertising, but also to do the security auditing, which is at a certain cost. And to support the projects during their journey. The goal is also to support the community, the community in general, organizing events and trying to gather as much energy as possible on the Internet. So, also to try to gather new ideas and new projects that can reach the horizon. I wanted to mention the names of the people to give a reality to those who are part of the technical steering committee, so there are people from different companies. There are not just IBM, but there are also Oracle, Fujitsu, they are really well distributed. Arnaud is the president of the technical steering committee, so he is the one who guides the discussion during each call. And this year we also have a vice president, who is the third, and does not only do the opposite of Arnaud when Arnaud is available, but also has a role of driving the community. I have a question, in a long time there is no difficulty in the introduction. The goal is to stimulate the discussion a little, if you have questions on the entire project so that I can answer with a view from the inside. I also wanted to give some announcements that may be interesting for the community, especially if you want to participate, there will be the Global Forum in June from 8 to 10, virtually, clearly given the conditions, and there is a proposal if you want to participate, there are still a few days, on March 12, the call for proposal closes all the information on the hyperledger links and you can know how to participate and what to put below. The mentorship program, this is another aspect that I really like about hyperledger, which is a arena in which new ideas can be found, they can find space, even a space not only, I want to say, a certain visibility because they are under the umbrella of hyperledger. Practically all the projects, maybe, I don't know if there are only the very first projects as a factory, they are not passed through hyperledger labs, these projects, let's say, this sort of initial zone where the projects are born and die faster, maybe then they can be solidified. But at the moment the process is this, you start with an initial project in a phase of incubation, usually this is through the support of mentors because they can be a member of the technical committee, they can also be a maintainer of another project or another entity that support at the beginning of this proposal, the proposal of the project and then there are different phases until we reach what we now call an active project, which has the complete support from the hyperledger. If anyone wants to ask a question, feel free to ask. No. Angel, can I... Yes, of course. Hi, thank you very much. It's a very quick question and then you decide to answer me in code so as not to waste your time. The Hyperledger Mentorship Program is available only for projects that already have a phase of design, already structured in the blockchain, or can they be projects that have the smell of being allowed in the blockchain? The goal is not about business solutions. These are not business solutions, in this sense it could be a new project of a new blockchain technology or a support tool for existing blockchains. For example, one of the last that we tried is Cactus, which is a project for interoperability between blockchains. So they did a presentation, they explained the things they had in mind, in particular they already had support from, I think, Fujitsu, Redis, they already used a Cactus prototype inside Fujitsu if it didn't go wrong, but you could make a mistake. It depends on the majority of the proposal, the easiest is the path, clearly. And not a business solution, I don't know, solving a food chain or traceability of the food, this is not the primary goal of Hyperledger. Thank you. And then there is the Hyperledger Developer in Newsletter, which is another way to have information, to have information, but also to publish news, events that might be interesting or that you might want to organize. Once again, there are a lot of races, on Hyperledger's sites, on the technical side, you can find all the links you need. I wanted to tell you, just to give you a little bit of what kind of discussion we had on the technical side. An example of a problem that we are dealing with in the last courses. There is this, let's say, the current state we are cutting with the state of the projects. The projects are either in incubation or they are active. This is quite rigid, this binary approach has raised many problems because many say, we are in incubation, but there are projects in incubation that already have a certain maturity that could be used. The problem here really comes from a fact of how these projects appeal to users' eyes. Maybe there is a company that wants to use one of the Hyperledger's projects. Or maybe it wants to use a project that is in incubation and maybe it doesn't know exactly what it means to be in incubation if there will be a support, if the project will continue or not. Maybe this project in incubation is actually very close to having a certain maturity in certain aspects. We are asking ourselves how we can improve this label of the projects so as to give information to users to decide to make decisions but also to have a management of the risk to know how many possibilities it can have and how big the community is behind this project. It seems obvious that it seems like a good idea to have what we call a badging, to add badges to the project but the discussion is rather intricate because at the end of the day it is a matter of beneficial costs. So to impose these badges to the projects these projects could make a shortcut to have a badge rather to solve concrete problems in the real world or to have problems like someone might say why didn't you give me this badge? What is it? Because yes, for me it is yes and for the other one it is not. So we are also looking to understand what are the objective metrics that can be calculated more or less correctly. I would say the colors of the regions for COVID. But imagine how much scandal there was for the algorithm that assigned the colors to the regions and how to assign a badge to a project so that no one is offended or that someone can say I think I should receive it but I didn't receive it. So we are still discussing if you have some ideas on what the best approach of this I invite you to participate in the community and also simply listen. Or maybe, I don't know this is a question that I could ask you if someone of you has experience in trying to use one of the Hyperlegger projects through all these projects and I have a question but this project will be supported what life hope who is behind this this project I have a question that I will ask in this case because this is also my last slide Surely I have to say I try to actually cut with the arrow you say this project is an incubation project incubation is more advanced the feeling is a bit that especially even when you talk I refer to when you talk with maybe clients with companies that have to start using it not only to experiment but more because maybe they have some ideas we want to have something solid so maybe to start doing it but not to do it inside but to make it in front of the outside so the idea of the badge can be useful I would see it so since there is a question I will tell you I would see it useful if you use who is outside more than who is inside to certify then I don't have to say which badge to choose how to put them how to avoid playing clearly but today for example I have to say the truth I am quite resistant to these badges for this reason for a matter of cost and benefits before importing these badges and projects I would like to understand what is the cost for them in general I don't like I said it today during the call I don't like a paternal approach to the costs where there is a group of people who have to tell others how to do it why in a certain sense if there is a metric that we can define in terms of rules we can say in the sense of that this project has this characteristic if it satisfies these criteria now if we limit ourselves to this and then let's see that companies begin to ask the projects you satisfy this metric it will be automatic so to speak an automatic incentive for the projects to say maybe it suits me to calculate this metric and to show that I satisfy this condition rather than from the top to lower the lighting to say these are the criteria these are where you have to calculate or even we calculate for you and we assign these badges so really big discussion I like this to make this discussion Angel, I ask you a question then I leave space to the others then I am always there I see the role of the technical as you there are many projects we try to give a common navigation a common route for everyone in this topic as you see it you see more divergent scenarios you see more convergent scenarios in terms of how technology is evolving you see many new things that are coming rather than a path of consolidation, of approach of various things that all the permission and all the permission maybe a half way things like that I think there is a big ferment especially for this fact that it is already a bit there is a collaboration now between the Enterprise and Hyperledger so this for me and inside Hyperledger are blockchain projects based on Ethereum technology so the bridge with a public net seems to me almost to a step I think that projects like Cactus are I have to say that at the beginning I voted against Cactus because I am in the place I would have preferred a different a different proposal but the past project and then the idea is the idea is important to have to study theory and practice to put in communication two blockchains which at the end of the day are the systems to build trust obviously two blockchains different means construction of trust in a different way I already have to say from a philosophical point of view what it means to have two sources of trust that communicate and then sometimes build new trust new trust between them it seems to me still far but this is my personal opinion a vision where there is a single blockchain that does everything this seems to me maybe we are not there yet there is still a lot of competition on the different technologies but certainly there is the push from the other side to say no one wants to do lock-in in a technology to have communication mechanisms in this moment HyperlegiconCaptus has given this signal thank you I leave to the others please tell me when is the time to pass to the others we have two more minutes to ask for answers because at 8 o'clock we have to leave so let's leave a half an hour before Alessandro tells us about an interesting project great Carlo I wanted to give my opinion which is more business oriented connected to Hyperlegger and share it with you with you with which it is also the first time we are in contact I really see the project as a bridge not only from a technical point of view but as from a technical point of view the linguistic metaphor where the technical part has its component that is in the different frameworks that have been developed that have even more projects that are carried out and on the other hand in the in the most vast community that is around the framework is developed of which we are part of the peculiarity really unique of Hyperlegger as a project I don't know what you think but it's a bit of an idea certainly this is the community one of the fundamental parts is the role of the TSI of the Technostatic Committee is also to stimulate the community to make the community grow to stimulate it to create new projects to solve concrete problems and this is a thing that I often say or I have to say during the TSI at the end of the account what is here that we have to solve concrete problems the majority of a project can be seen in the ability to solve concrete problems that companies or people have what they want but if they don't solve the problems certainly ok then I since I'm at 7.31 then we'll do too late to Alessandro so I'll leave the word to Alessandro I would like to thank Angel Angel has been really fantastic and then if you want to stay if you also want to participate make reservations even further Alessandro we leave the word thank you very much first I want to make a little disclaimer as many Italians abroad suffer from that beautiful phenomenon which is the alphabetism of return so I will speak a little strangely I will do some phrases that are a little funny, be patient and so stay away from the country and do this so what I wanted to talk about I wanted to talk about this this solution that we put in place which also started from our group of researchers here Zurigo and now has already grown a little and has been taken from the business units to also abroad the starting point was the situation in which we all find ourselves this pandemic how to return back to normal and return to normality how to do and which from a point of view from a first point of view where technology can help us and where in particular blockchain can help us now I'm talking about this but actually what I want to do is to use the context of this digital health pass I simply use it as a way to discuss what I really want to talk about which would be how to one of the many ways to solve the problem of identity management on blockchain which in my opinion is a very interesting topic that then goes beyond the specific solution here of the problem we want to deal with digital health pass so I use this as a context to talk about a story a little wider so don't be afraid I'm not trying to sell you this beautiful solution but to talk about what Fabric did for us and how we used Fabric which I see as a way to identify management on blockchain so the starting point is obviously one of the problems we hear is how we can make people closed in offices palaces, cinemas and so on and one way is to have a health pass a health passport which has many various aspects of the one that shows it among which you can have for example now obviously very important negativity positivity, a test rather than going ahead with the whole vaccine speech for example in Israel they were talking about using a very similar solution which does not use blockchain as far as I understand to allow vaccinated people to enter now beyond ethical discourses on this particular opportunity to do or not do this from a technical point of view this is a solution that allows all this discourse just to introduce the whole facienda we have a part in the center there is the individual who wants to prove something to someone and this something is not a piece of paper that loves rather than a digital token something digital now on the one hand there are on the left you see those that generate this passport that can be test centers rather than pharmacies a universe of entities that can provide these passports and on the right we have all those who want to verify these passports and we have below in yellow a list of challenges that we have a solution that wants to do this that will have to face and and now for this for this for the audience it will not be a great surprise that we are back on a blockchain network that allows us to join all these actors on the one hand we have all the issuers that use the blockchain for let's say to present yourself on the network as as you know a permission network means that let's say a closed group or not closed but anyway that has a control system access control so you can enter and start this network only if you are invited, if you are part of it so I invite you to have these issuers for example let's say a blockchain like this at the European level where each state national has its own node and so it can say ok, my minister of health rather than Emma, rather than various entities of this kind can generate these passports on the other hand we have the verifiers that are they do not have a presence on the blockchain but simply have access to the blockchain to be able to see verify the issuers data one very important thing that I want to make you notice is that the individual does not have a presence on the blockchain but does not have any kind of data that is saved on the blockchain saved for the story of the revocation that I will talk about later but this point was a point in the sense that it is very important that the individual data of people do not go on the blockchain because this in general has a series of problems on privacy, GDPR compliance HIPAA, etc. therefore it is important that the blockchain creates consensus on who are the trusted issuers in such a way that the verifiers those that verify can determine if a token a health passport that nothing else is that a a data signed by one of these issuers the verifier sees this must have a way to determine the right blockchain second place understand who this health passport and then consult the blockchain to see if this health passport has been written cryptographically in a correct way where correct is something that has been defined prior to the blockchain which therefore there can be no doubt given that blockchain gives us consensus etc. now I take a little break just to see if you have questions if the the scenario has been well introduced and then if yes I will go further to continue to discuss on digital identity I am the one who asks questions yes yes so let's recap a moment because among other things we will also see in the project of what you want with Pierre and Luca soon so you do not have individuals represented on the blockchain exactly on the blockchain it represents information only on the issuers not even on the verifiers actually only on the issuers and then other information on the side that allows to invalidate for example if I give you a QR code that you can present I know when you go to a palace to a concert where you want to go and once I have given you this cell and now I I am an honest person your test now the result is positive before the negative now you have to cancel this old passport that is still valid because maybe it lasted you 20 days but a new test has come so the point on the revocation is something on which you have to go through the blockchain and there we have made absolute attention in such a way not to violate any privacy of the individual whose certificate is revoked for the rest exactly as you said I ask just one thing because I am listening for about 30 seconds just to understand there is maybe I'm wrong there is also a system linked maybe to doracoli that allows you to manage to verify some information from outside to understand if they are in compliance then with those who have the possibility to verify or ensure so I got a great question and the answer is that the blockchain itself does not expose any obstacle but what it allows you to do it allows you to do an intermediate step add to what I have described the idea that you go to a concert of some kind and you present a health certificate now the verifier must see first of all must understand what kind of certificate it is what kind of data it contains which are the formats and must also say for example given the format of the data that you are presenting me it can be certified by the certifier that you gave me for example if you present me a vaccine certificate now I can say look I trust this vaccine certificate only if it comes from Pincopallo and in that case I expect I expect that Pincopallo gives me this whole set of information that allows me to make my decision so there are two things that I verify I must understand when you show me your certificate the first place is what kind of certificate it is and the second place is given the information that there are the type of certificate and this certificate signed by someone of whom I trust that I am in the certificate and to do this I go back to the blockchain where my organization gives me the guidelines so it tells me it gives me all this information so there is no oracle but there is all this mapping that is saved on the blockchain ok ok thank you I can ask a question just to understand how do you maintain the relationship between the individual and the certificate in terms of being compliant with a PR game certificate let me skip a couple of slides so let's see one for example this here now there is more information but let's stop on the left side this is the credential as done in practice it is a scheme where the scheme has its link which has been well defined and given the scheme the person can be identified in a different way or in a clear way or there is a way there is a way to offer certain fields to allow those who want to want to show the passport to cancel some fields that are not important for the kind of decision that the verifier has to take for example maybe you don't know what my name is but you just have to know the way to have what is called a pseudonym which is a information completely random which cannot return to my name with the men and which never changes but which allows to do some kind of tracking but does not allow to return to the person so the information is part of the credential and my health certificate will be an encoding of this information plus the signature of the the one who certified me of the issue thank you exactly my wallet in my android iphone or we also support a life cycle entirely random where then it is important to have a way to call through the blockchain without violating privacy because for example I could print a QR code that contains the encoding of all this credential plus the signature I show this piece of paper to all the travel to the blockchain to find out all the information of that need but nothing of all this will be ever in the blockchain so let's go back we were here we justify the blockchain which does not need a particular justification because we are for the institute to create consensus on what are the issuers create a global order between events such as the generation of a new issuer and then the revocation of a certificate generated by this issuer so we can not doubt if an event was a single source of truth then accountability open governance model which is very important because factories being a blockchain permission allows us to create a consortium that manages this network and this consortium can be open new members and can be protection organizations super governance that can in some way create a sense of trust towards this network and it is not a closed network but it is not even an open network where we are in a of minors which are in other nations of other geographies the benefits we have already listed so all the data in the passport the wallet application iphone android we have full we have we respect the privacy the citizen can choose to reveal the information which is strictly necessary to reach the destination if you can access an office a gym etc the smartphone is useful but not necessary we can enable every kind of governance so federal governments in America all states can participate in Europe, Switzerland at any level we can create a trust in the network adding new members and we can increase the functionality through extension of the chain code of the applications we create on this solution in particular we stopped on a couple of interesting things the first is the fact of using W3C identifiers which are part of a standard with an eye towards an interoperability between solutions similar to health pass for example in America IBM digital health pass and another state used a competitor if there is a blockchain and the identifiers follow this standard the idea is that the two systems can interoperate if I go from state to state my my trust is recognized and the verifier of the other state knows what to do when I show it so interoperability also between health pass and other systems this I will skip this to get to talk about what I already mentioned the fact that the individual has the possibility to identify in different ways the first is the second is in a pseudonym way if I identify as a pseudonym obviously the one who verifies will want to see for example my passport to be sure that I am not taking the negative test that was done today by Angelo and Angelo good friend, kind, he passes it to me and I can go to China so this is the problem that is going to be solved if the certificate contains my name in my wallet then I can show a passport to identify what is interesting is what happens if I don't want to show I don't want to reveal my identity but I also want to do to make sure that these certificates are not transferable a solution is to link the certificate to a key that is saved on my phone and that that when I introduce myself to a verifier I will have to show the verifier that I know the private key linked to the public key that is saved on the certificate and using a cryptographic protocol where I will try to reveal it with the knowledge of this private key so what is called here challenge-response based credential ownership proof so this is interesting because it allows me to insert certificates that have been requested by customers to conduct to show to have a certificate without having to reveal the name and this gives me an additional guarantee from the point of view of privacy because my name will never be saved on the blockchain but in this case also revealed to the verifier the other point that I wanted to discuss here was this life cycle scheme so as I told you the certificate is a binary data blob that is interpreted in some way and the way to interpret them is obviously very important because if we were imagine that the certificate is only a 0 or a 1 if only a 0 or a 1 to say I am positive or negative nothing else and then the result of a test now this certificate unfortunately can have some problems where I can prove to be negative or positive more than one thing with a verifier that is interested in two different questions for example if you are negative to this test this type of test or more than that a PCR test or a fast test which are two different questions that two different verifiers will do and I don't have to present the same certificate to the answer and so this has led us to create this life cycle of these schemes that describe the certificate and also give the possibility to the verifier to see if in the first place is a scheme that I accept for the verification if I expect to have all the information and in second place that this scheme contains I see if the organization I belong so the cinema rather than the office etc. tells me that I can trust a set of issuers for this specific scheme so there is a whole relationship between who generates these certificates that passes from the definition of the scheme and from the confidence that each verifier has with respect to the issuers for a specific scheme now I see that I am reaching the end of my half hour so I stop here and if there are any questions I am very happy to answer I don't know if there are any questions but I will answer very interesting also to see a practical scenario of use and challenge with the theme of the GDPR of the management of people who always challenge I dream an integrated solution in which without thinking too much for developers rather for those who have to make a solution at a certain point to manage privately and in a way to manage but this is my dream I see a lot of push now partly because of this pandemic but also to assemble public investments that are in this period the push of various states digital and the theme of the electronic identity that here between 2-3 weeks we will vote in Switzerland on EID so it is a very hot topic at the moment and blockchain is very well positioned to present a solution to this I see I have raised the person who wants to ask questions thank you very much thank you thank you thank you thank you thank you thank you thank you I will leave the word to Luca and Piero if you are there guys absolutely fantastic let's go it must be really ok perfect ok perfect thank you all yes excellent good evening everyone we are here to present also our project on which we collaborated with CETI, Fintesa and EDM and we will deal with New York Customer and the solution proposed in relation to Longboarding New York Customer with distributed digital technology ok we introduce ourselves we are the team of CERECINE I am Luca Guadagnini both for fun and for work and a few times I travel alone I am Piero Nevin I am also a developer for CERECINE and I also developed in free time in various ways but let's see what we actually do in CERECINE we have a group of Fintech and we do research and development of basic protocols about CERECINE as Ursula Liguin said writer of fantasy we will have essentially the time as our ally not as our antagonist when we work this is one the mantra of which we try CERECINE proposing alternative business models to our customers and partners to try to reinforce the transactions based on confidence and we always listen to the continuous evolution of the ecological world how do we organize usually we adopt agile methodology for technical purposes Invaluetry with Vulcan Skeleton especially we use it to do exploration and then regarding the project we have to do story mapping with acceptance tests we work in pre-programming doing extreme programming and TDD during the weeks of every morning we find those 10 minutes to understand what we did the previous day and every weekend we do a demo of our projects to understand a bit of what has been done done we start to do retrospective every two weeks to to see what has worked and how to react to these events and then there is the post mortem post mortem is a particular act retrospective particular that regarding the project finished so let's do a retrospective of all the activities and see if you liked what we did or not but let's see the soda let's see exactly what the onboarding New York Customers let's introduce all the New York Customers and probably someone knows it but you have to put it in common essentially the action that was taken during a transaction at high risk I don't know the opening of a contract a relationship a private institution and a free citizen so what happens in this area essentially must be certain information related to a person who is following this transaction with another legal entity and there must be the information the data essentially linked to the user and which are taken from a reliable source and above all these must be data with genius to the current transaction moreover the distribution the exchange of this information must follow the so-called European rules of protection of general data this is a translation provided by the anti-glofano with the audios otherwise we always continue to talk about GDTR but let's continue what is exactly the problem we want to deal with as we anticipated we want time as our ally so we try to think about the problem of onboarding to a bank for example we go from a bank of paper and we want to open a account but what happens here it is that we need to sign a certain account of scartoffia relative to privacy anti-glofano and a whole sequence of other documents in fact doing a average even in the optimal cases it takes about an hour to open an account of a bank beyond the different situations of different banks this is what happens if you go physically to a place so you need to provide your own paper information and sign all the sign obviously these times are civic and above all are all actions that are repeated if you go to another bank for example energy service provider security phone company so how can we solve this problem the solution is what you want what you want is an ecosystem based on the technology of the registered which allows agents connected to the ecosystem to be able to share the information relative to an account all these information are changed in a safe way transparent and above all inalienable is always under the supervision of the user because the information even if you study different entities different institutions are still of the user's property this obviously if we think of the physical process before and instead we work all through a secure digital system the time of response are definitely more short how this ecosystem was implemented obviously the BLT part was used thanks for reading Fabric the first objective is to let everyone know the participants of the network physical and legal people where the information of the users are studied so the users are the clients who have signed a report with more organizations institutions who instead build the data of the users all the organizations with which a client has signed a report so what happens but how do you try to know which organization is asking the data itself so here it is that essentially it is not necessary to build the relationship between the user and the entity now inside of this smart contract are only the information that establishes a relational model between a final user and an entity only which is anonymized so we do not know exactly what is the data that the user identifies we have an ID that identifies a general subject and more we have different attributes built by different entities to the ecosystem each attribute has its own identification which determines the position inside of the ecosystem associated to a custodian and to another one of custodians who needed that information another objective is to notice the business events what we inside of the ecosystem we have two different processes to be able to manage one is the transfer of the information and the other is the update there will also be the remuneration but we will talk in a second about the return we focus only on the transfer and update there is a smart contract called transfer that uses the request made by an organization in which the user tries to open a report so what happens that this request excuse me but the request does not allow to ask permission of this information from other entities the user gives consent to this transfer and once this transfer is completed the request will become a custodian of these request attributes another thing is the update and here identified the smart contract called update which instead notices the request of the user to a certain organization to be able to update the information built by this organization I will give an example to understand as I said before we have a client who has made an order to a bank and the identity card and therefore he wants to update the bank's identity card what he does is to make this request and this is simply noted and then through a process that I will explain later will update the information another challenge that we have tried to apply to the ecosystem is that here we go in the technical and try to apply the architecture pattern of CQRS Corseng I don't know if anyone is familiar with the command in which the responsibility is segregation but let's take our technical application and try to package it in two in a writing model in a reading model the command essentially represents the writing model that is all the requests that we make to our system to change the state of our application while the part of the reading is actually interpreted by the query to essentially question the state of the system so called soldiers the usual result of the command is represented by the command that is then historicized in an event store from which we can extract the information to do specific projections now we have been asked if this type of architectural pattern could be applied to the blockchain so we said we could essentially the actors like the the utility, the energy supplier of the commands to the blockchain the blockchain puts an event when the command has gone to the end and the event is captured by the other trients that participate in the network excuse me here when the end receives an event can actually historicize it and build a view or eventually react to do other operations another thing that can be done is to acquire it as we explained before and interrogate the blockchain to know the current state however the GDPR that is the blockchain with private data is not particularly nice to the European Union so what have we done we have tried to modify these behaviors so to modify the architecture as proposed so to speak trying to work a little differently the information they arrive hypothesizing that the utility sends a command to the blockchain we have to control that these commands do not have private data and in the case in which they have private data that belongs to a person they are historicized temporarily and incorporated by the command this allows to notarize a fact inside the blockchain and to put an event then the architecture of the event is then enriched with private data and consequently the agents that will capture that event can work the information historicize in a chain store the information what can also happen that the event incorporated by private data can be received by an interior agent can obtain an off-chain request for example the bank receives the event the command launched by the utility receives this event and makes a request to the utility to have updates on that information related to the event here, of course, it is then represented the fact that the utility will repeat the request then it responds to the bank and that it is not necessary to return these information but let's see what happens thanks to a fantastic demo that presents the demo with me maybe I'll give you a second because maybe there are questions there are reflections if you have any questions maybe also to between the demo phase presentation phase who wants to ask questions observations, go ahead so, Carlo, only me in the sense that I wanted to ask a confirmation so the update of the data is made of chain right? and can be launched by the utility that incorporates from the bank okay? generic case my question is more on the legislative discourse not related to privacy but related to the normative of the New York customer the product that you have developed is exclusively related to the Italian phenomenon or is it possible to adapt because let's say you can read through an algorithm also database with international legalization no, at the moment we are only occupied only by the Italian word also because we have different situations and still need to on the New York customer we are not still full GDPR compliant so there are some situations that we still definitely have to face and this this is the this is the project which essentially shows the operation of the distribution of information and how the blockchain can help us to develop the New York customer okay, no, it was just for my personal curiosity absolutely imagine that you also refer to the foreign due diligence maybe that it's a bit different yes, I'll make an example about the direct for credit of an Italian company to the foreign very often maybe there are financial products that are for commercial okay, they run on normative in Italian and in this case it would be a bit difficult especially if you go abroad from Europe I think to manage the process internally with this but in a sense it was I wanted to do it internally in a sense it was also to understand the project no, I'm just sweating our shirts to be able to satisfy the Italian panorama of course yes, the focus is surely that of Italian this project is a project with good visibility among other things from a few weeks in Milano hub which is the innovation hub of the Bank of Italy so it is surely something to keep in mind okay, is there any other curiosity? I wanted to give you a question on the part of a project what was the challenge that also in terms of implementation was the biggest challenge to overcome on which you are more focused I should say the deployment of smart contracts but I would say that from a technical point of view the challenging part was also to try to apply the QRS as we mentioned before a bit because there were with the blockchain it seemed to be almost a one-on-one relationship with the pattern but in reality with the GDPR in the middle things are complicated but they are revealed at the same time extremely interesting to be able to solve and this yes talking obviously about the development then now I speak from a personal point of view the modeling is something that is always a lot of me and therefore I lose a lot of me in software and so on I don't know what I think I agree that the GDPR was the one that caused difficulty initially but then once it was able to structure the solution there were no problems from that point of view then now I will show with the demo the application and maybe it will be much more clear how it works and everything perfect then I try to see ok as long as you share Luca I can't can you touch the subdivision at the top I can't I can't see the interface the interface is completely the interface of the interface of the interface of oh, here we are you can I will leave him a moment and come back ok a little extreme but it worked ok ok and my screen you all can see yes so now we will see I wanted to say that the chain code of this application was developed in Kotlin and the back-end has been used in the Vertex framework with Kotlin while the Front-End has been used in the framework view with the TypeScript language. All of this has been managed with Kubernetes on the PBM Cloud. As a first step, I would like to show you what the Backoffice is. The Backoffice is the interface that is used in the various entities to be able to manage the data that is inside the OQAC. For example, we are now on Entity Insurance, the security, and here we see the users we have. For this demo, I have already registered the Super Mario user on the Insurance and we will see how a transfer to another entity that belongs to the OQAC network. We will make a transfer that goes from the security to the utility, an electrical energy company that does not have Super Mario inside its users. As a Super Mario user, I would like to show you a link to this utility. I am now on the Front-Office of Utility, where we have the possibility to insert my credentials to request the transfer, the opening of a report. Here I will insert my credentials. As a second step, I will make the OTP to verify the two factors. Here I can start the transfer. The insertion of my credentials has been recovered, my identification, what is called OQAC ID. It identifies me in a way that unites me within the network and makes me anonymous. As a first step, as a user, I visualize all the attributes that Utility requires me for the opening of a report. So we can see data on graphics, tax codes, contact number, phone number. So as a user, I must give the consent to the transfer of these information that will be collected from the network and given to Utility for the opening of this report. So I select the consent and I send the collection of these personal information that are shared on all the entities of the network. In this specific case, I am in possession, as we have seen, of insurance and then they will be sent to Utility. So as a user, I visualize the information recovered by insurance. I have the possibility of adding information that may be old or that I want to be different from these entities. So I go ahead and, for example, I want to modify the e-mail address for this company of electrical energy. So I put a test, that is, chain.it and then confirm and send the transfer. So with these small steps, we have made the request for an opening of a new report through a company. So once the request has been made, we can go to Utility's Backoffice and go to the transfers to see the request. I'm sorry, the page has been opened for too long because I'm going to do the presentation again quickly. So the procedure that goes into Timeout, OK, so we said hello, test, chain.it, confirm and send the transfer. Is the demo effect always... Yes, the demo effect is always approved, OK. And there is no problem, let's try another Utility. So no more Utility, but towards the bank. So we insert the credentials. So here we have the 0WCT recovery, the OTP code, the recovery of the information, OK, I give the consent, confirm the data, I add the e-mail address, the test, OK, and we have the transfer. OK, the path went well, so we can go back to the beginning. And now we go, so no more on Utility, but on Bank, to see in the transfers the request that was made by Super Mario to open, in this case, the opening of a new account through this bank. So let's go in, let's see the confirmed attributes and then the modified attributes. So the address is no longer Super Mario, but test-chain.it. So after checking and checking, Bank can approve the request for opening the contract and then go into the user's list and go to... and see, now, very certainly, Super Mario. And we see that the user has Super Mario with the new e-mail address. OK, and this is the transfer part. Meanwhile, now let's go and see the update part. The user has the web app available, which can be via computer or via smartphone, where you can go and manage your personal data inside the OQS network. So here I re-insert the e-mail address, OK. Then we always have the verification of the two factors. And here we have three cases in which it is possible to see all of my personal data that are present inside the OQC network. Then we have another case in which it is possible to see other obligatory data but in the transfer, which are those of identification, for example, those of contact, which entities are in possession. So let's see, Bank, we have a test-chain-chain.it. Meanwhile, on the insurance insurance, we have the phone number, the e-mail address, and the original e-mail address. I can interrupt, I wanted to clarify something. This input is still part of the user, I think. The input, in the sense that... The update. Yes, exactly. There is a way for the entities to have a tracking of what is perhaps the off-chain series. Or perhaps you were working on it, in the sense that it was to know if you were perhaps also thinking about this type of hypothesis. Yes, let's say that the entities have this back-office available to manage this distribution of information. We just saw the transfers to confirm it. Then now we will see the request for updates from the user that the entity can confirm. The list of the users that are the information that each entity has in their own repository, therefore in their own database, with private data, and therefore on blockchain there is no private data, but there are only the information of the name of the attribute and of who owns this attribute. So when the user, for example, enters their own web app to see the personal data, a request is made to the network, thanks to the five metadata shown before by Luca, in which for each OQCD, therefore for each user, it is memorized who owns that attribute. And then a request is made to the entity that in off-chain mode then gives the user the personal data. Okay, okay, yes. And all this, the fact that a transfer, an update is all noted on blockchain. So then, as we also see here, the entities have the possibility to see the movements. So transfer movements that come from the network or from a user. So, for example, here there was an update from the user and you can also see the cognome name. And then also a transfer, if it comes from the network or from a user. So, yes, it's all noted, the entity has the possibility to see it, in short, it's all transparent. Okay. I hope I answered the question. Yes, yes, yes, I have another question, but maybe I'll keep it for the end to block the presentation. No problem. So, let's go back to the update. In short, as a Super Mario user, I entered the web app. I see all the personal information that are inside the network. But I need to make an update of a date. So I go to update the profile. And here it is divided in steps. Here all the information regarding the identification data. While if I continue, for example, the possibility to update maybe the number of the phone. So, for example, I want to add my new number of the phone. So I insert it here. Then I go forward. I continue until the end, until I realize it. And here I have the possibility to see, in short, all the entities of the OECD that have my data. And I can go to update with the new information that I put before. For example, I have inserted a new number of the phone. And on the insurance, then I want to replace my old number of the phone with the new one. So I select it and then I do the update. Ok, so the path has been completed. So if we go to the insurance back office, we will see that on updates we have a request from Super Mario. Clicking on it, we will see those that are the modified and confirmed attributes. So those already in possession and those new ones, such as the number of the phone. After the insurance has verified that the number of the phone is true and correct, it can approve the update from the user. And after that, in the same list of the users on Super Mario, we will see that the number of the phone has changed with the new one. So that's the end of the update. And so, so let's say the demo is over and we can move on to the questions. I think there will be another question before. Go with the question. Ok, I wanted to give you some time if there were any other questions, because it seems like we are monopolizing the scene a bit. My interest was to understand where there are cases, as I said before, of due diligence, a little deeper, because it seems like the case that you described related to an episode, about retail, the sense of users and physical people, ok? And of course there can also be business data, and maybe some cases in which perhaps related to the mission of a financial product is required, an activity of due diligence, a little deeper. I was wondering if you could link the cases so that people understand what comes to your mind, for which your product is ready to do this kind of know-your-customers, due diligence? Well, let's say that what we have developed is a sandbox, which has participated for most banks, in short, but also other entities such as energy companies, etc. And it was actually thought for the Italian market and it was actually taken into consideration precisely as users, physical and not legal, but then it could be that. But in short, for the sandbox we have obtained those not legal, let's say. Yes, yes, no, but it was just to understand exactly the application area so as to be able to imagine a let's say a month. No, no, no. The question is correct and I can also say that it was implemented a part of remuneration to encourage the maintenance of updated data within the OQV network. Ok. Ok, this is important. Then I find that there are also Davide and Davide who are connected. There are guys who are from the chat team. The nice thing about this thing here that Pierre showed us is that, graphically, clearly you see in the graphic interface also quite nice, you don't realize behind there are different different data sources, so each bank has its own source. The interesting thing about this solution is that it goes to the data source so the bank, for example, tells me, I trust the insurance that is forming the data. So the data is already verified by another counterpart. So the bank can significantly reduce the process of proper verification so that verification that you are precisely referring to when, for example, you go to buy a financial supplement. I have not only taken data and I have avoided the user to write them inside, but I have taken data that have already been verified by someone. So, while I can trust someone, I can consider them already good. Yes, I agree. It is essentially created a sort of trust through the validation of these data channels that are private channels and then buy the GDPR but in this way it is facilitated the portability for the activation of other line of business. I understand. Yes, precisely here another argument that we have not touched for simplicity, and for the limitation of time, but each entity also has its own level that identifies precisely what is its level of trust of the data. For example, a bank has a higher level, so level 1 while also the insurance because it follows high standards but already a utility therefore does not accompany the phone to a level 2 while I do not know a food company in which perhaps collect data for trust, etc. can already be a level 3 because it does not follow even less standards to certify these data collected. The difference is that if I have my data bank at level 1 I can transfer to a company of the same level or lower without problems because my data are certified by a bank so the transfer is really fast while on the contrary if these data come from a level 2 lower the bank to buy a new account these are blocked here in the transfers and the bank must make an order to go and certify all these information and once it is done can confirm them and then my data will be level 1. In fact, this is very important because then what denotes then the advantage at the operational level of the solution and ok ok, thank you. First. Well, there are the 28 and 48 I do not know if there are other questions if Luca and Piero have time or if there are other things that you want to show us I do not want to No, no let's say this was all and here if there are other questions let's leave the word So I have a suggestion let's say a little bit if because on the subject it is one of those items that I am personally looking at with attention also let's say on the international profile and if it can be of interest to see also solutions that have approached other legislative systems and maybe we will continue let's say off record and we will talk together Ok, a volunteer Ok I will change my contact Well, well, I am happy also with these events also to make some networks Well, I leave only 49 10 minutes then among other things we will start to edit you compared to the usual if there are no other questions if there are no other questions I remind you anyway everything we saw was live on YouTube and then soon it will be available so for those who want to see it take it again I found it on the YouTube channel If there are no other questions Thank you a good evening thank you thank you also to Pierre and Luca it was very interesting it is nice to see this solution let's see how it will go in the next steps Thank you Thank you Thank you Thank you Good evening see you in a month in the next episode Thank you Bye Bye


should your calories be higher on the days you train or on the days you don't train? Watch this. Our first caller is Alex from North Carolina. What's up, Alex? How can we help you? Hey, guys. Hope everything's going well. Thanks for having me on and doing this podcast. It's been a great source of information. So one of the questions I wrote is I've been lifting five times a week on kind of a pull push leg split. My main goal is to lose body fat. Macros are currently at 200 grams of protein and carbs and 40 to 50 grams of fat. How should I be differentiating kind of how I should be eating on my rest days and training days? Oh, yeah. This question comes up a lot with my calories and macros. Do I eat more or less on training days? Okay, so I'm going to talk generally and then I'll get a little specific, okay, Alex? Okay. Generally speaking, it doesn't really make a difference. You really want to look at it more from a like a week perspective than just the day itself. So it's not going to make a huge difference if the calories are a little lower or higher on a training or a rest day from that perspective. Now to be more specific, if you really want to start to kind of like, you know, split hairs, and this can be different from person to person. But generally speaking, people tend to have better performance. This is based on studies when they eat a little bit more on the days that they train when they eat more, especially the two, you know, two hours before their workout with a carbohydrate protein rich meal. Now I say that generally speaking, because, you know, or should I say not for everybody because for me, I actually do a little better when I eat a little less on my training days, a little more on my rest days, I just feel better that way. And so I listen to my body in that particular case. But again, for most people, you're probably going to do better eating more on the days that you train a little less on the days that you don't train from a performance standpoint. And well, the research supports that it's more beneficial to undulate, right? So not having the exact same thing. But what Trump's all the advice we're giving right now is whatever you're going to do consistently. Yeah, what works best for you? So, you know, the one thing that I'm always careful about with giving advice around something like this, if I say, Oh, you know, because I'm actually the opposite of Sal, I prefer higher calorie days on days I lift and then I try and restrict calories on my days off just because it works better for my lifestyle. So I hate to put that on somebody else not knowing what they're going to be most consistent with. So I think probably the best answer is to kind of play with all of those, right? Maybe do higher calorie on lifting one time, then try lower calorie, then try being, you know, kind of consistent across the board. And there's an argument for it all of those ways. But the I think the best answer is whichever one is most conducive for your lifestyle, whichever one you're going to be better at staying consistent with, I think that's the right answer. Yeah. And Alex, to give you an example, like, you know, I would rather, the reason why a couple of reasons why I tend to eat a little less on training days is because I'm busier training and I'm just busier in general. And I do like to save the calories for when I'm not training and I'm more likely to be eating out or hanging out with family. So don't just base your decision off of performance.  And we make the argument all the time that your behaviors is probably the most important thing to look at because even if you notice a percent difference in performance, it's the behaviors that ultimately drive long term success or failure. That's the most important thing to look at whenever you're considering, you know, what to do, especially in a situation like this. Well, for that exact point, that's the reason why I'm the opposite. I know that I'm more likely, if I allow myself more calories on my off days, I make worse choices. Yeah. So, and I just seem to be, so I allow myself, I say, okay, if I'm going to eat more calories, I'm going to do it on training days because because I've lifted during the week and I have a routine, I just tend to be stricter on my diet. Two different people, two different approaches. Right, right. They're both good. There's really no one better than the other. So does that, so if your protein consumption is different, you know, say it's a little bit less on your training days, that won't hinder muscle recovery or anything like that. No, no, not really. How does it balance us out? Not really. I mean, if it's like zero, maybe. Yeah. But no, it's not.  That's 235.  You can go to 150, you can go up as high as 220, 230. And I feel better that way to be honest with you. I feel better with higher and lower protein days rather than the same all the time. And, you know, I know people will bring up studies showing that, oh, there might be higher protein synthesis if it's consistent, whatever. I don't buy it. I feel better doing it that way from a digestive standpoint. Energy feels better. Gives me a little bit of variety in my diet, you know, on my lower protein days. Well, I got more room for carbs and fats, as long as I don't go too low, right? But you're at 200 grams a day at your body weight. I think you're totally fine. Cool. One of the other questions I asked was, so right now on my compound lifts, I'm doing a rep scheme of three sets of eight, six and four with a three minute rest. And then on my accessory lifts, I'm doing more, I guess you could say more hypertrophy focus where it's like three sets of 12, 10 and eight with a one minute rest. And my thought is with those compound lifts and under tension for a longer time, my CNS is under more exertion. But I guess I've just been wondering the past, you know, month or two, I mean, am I working against myself, you know, just to my overall goals? If I'm, if I'm doing different rep schemes, what would you guys suggest and how do you differentiate your rep schemes for each exercise? No, I think you're totally fine. I think it's a good idea to go through all kinds of different rep ranges. Now some exercises tend to lend themselves better to lower reps and others tend to like, like I'm not going to do laterals for four reps typically, because it's harder for me to control the technique and form and not turn it into a, you know, a clean or yeah shrug, right? So some exercises are better low reps and others are better than high reps. But generally speaking, all the rep ranges between one to 25 will all build muscle. They're all beneficial and your body tends to get used to a rep range if you're staying it too long. Now we, if you ever look at our maps programs, we tend to put people in three to four week phases of a particular rep range and then move them into another one. And we prefer it that way because it allows you to really get in the groove of a rep range and the mentality and the focus and how it feels. Laws you get good at it first, plus then you can have, you know, tangible metrics that kind of look back and see the progression of that. And if it's been effective for you and if you've, you know, been able to kind of get move forward strength wise and that rep range and then switch it up too. So it's, you know, you can be a little bit more objective with what you're doing. That's the biggest point that I would add is what Justin just said is the one thing that you got to be careful of, because I think what you're doing is great. But if you've been doing that for three months consistently, it's probably time to switch some things up, right? So that's kind of the difference between and probably how we program in comparison to a lot of stuff I see out there. Is that we, you know, we have these training blocks that are only three to four weeks long and then we move you into another phase.  So if you've been doing the, the, if you've been following this routine exactly the way you just listed it for longer than four or five weeks, that would be my one recommendation is to move out of that.  So have you looked at any of our programs? I've looked at it. I just, I haven't bought any of them. Okay. Well, I mean, you look at how long you've been working out for? Really about a year consistently. I've weight lifted, you know, probably, you know, in high school football and all that, but really this 2021 was my first year, you know, consistently going really not missing hardly any days. Okay.  Yeah. All right. Let's do it. I'll send you a map's aesthetic, Alex. Okay. Thank you. No problem. Thank you. If we have time, let me have one more question. And Sal, I've, I've kind of heard what your, your take on supplements is. And I think I'm similar. I really like trying to experiment with a lot. I know that they're not, you know, necessarily necessary, but I guess, you know, all of the crap that's out there, I'm having a hard time differentiating between what's higher on the totem pole. So to you guys, what supplements would you say, okay, this is highly recommended, maybe even close to mandatory, or, you know, what's kind of on the edge of, you know, this is really, isn't necessary to, to what your goals are. Yeah. It's kind of the fish oil. At the top, at the top of the list are supplements to fill any nutrient requirements. So if your protein intake is low, a protein supplement may be a good idea. Deficient in anything. Yeah. If you're deficient in nutrient, then that would be an important thing to take. And then next up, creatine. Creatine is the best supplement all the way around, muscle building, fat loss, health. And then after that, really nothing.  Don't neglect to look into what the first one sounds like, because I think you just kind of went over it real quick. But if you haven't gone and had your blood work done, and like a full panel and see if you're deficient in something like vitamin D, which is common sometimes, or iron. I think supplementing for what your body needs has tremendous value and is grossly underrated. And I don't think fitness people talk about it enough. And to me, that's the first place I'm going to go first is to look if I have any sort of deficiencies or I'm not getting enough of a nutrient. And then I'm going to supplement with that. And then I agree with Sal, then creatine is the first thing that I'm throwing on top of that. And then the rest of the stuff is this kind of stuff that you can kind of play with and see if you notice a difference. But it is the supplements really are one of the smallest parts of the pie. I appreciate all you guys do. And you guys definitely have helped me out in my my fitness journey. Really appreciate it. Yeah, no problem. Thanks. That's gotta be one of the more common questions. You know, do I eat more or less on my training days? It really doesn't make a big difference. It just depends on your feel like Adam and I are a great example. We're very different. Such individual variants there. Totally. And it, you know, actually, I remember I would base off the studies. Oh, studies say I got a lot more on training day, and I would just not listen to my body. And eventually I said, well, you know, I feel better when a little less on my training days and more on my rest days. I switched to that. And it was so much better for me.  But if you're just a normal person who's trying to build muscle, trying to burn body fat, what's most important is what you're going to adhere to. Yeah. So if you have a, if you have a hard time sticking to the, what the study says is the best for protein synthesis or for strength or whatever, it doesn't matter if you're not going to stay consistent with that long term. It makes sense to me when you're at like a high level competitor and you're like, you know, you're already doing everything, right? If you're competing, getting on stage, you're not missing workouts, you're not missing macros, like you're, you're on it. And so tweaking like, Oh, I'm going to try timing my meal or I'm going to try, you know, feeding more on these days. That makes sense to me because you're because you've already done everything. Yeah. So a half percent difference. Okay. Right.  And so if I can, if I can find what works best for you, that's where I'm going to, I'm going to push you in that direction, regardless of what the study says. It literally reminds me of like, it's like, if you have a, I've used this car analogy before, you have a car, you want to make it faster.  So don't waste your time on the small stuff. Look at the big stuff first.


Tired of the everyday grind? Ever dream of a life of romantic adventure? Want to get away from it all? We offer you... Escape! Escape! Designed to free you from the four walls of today For a half hour of high adventure!  Your death Listen now as Escape brings you Ben Wright's story Affair at Mandrake This town, this beach might have been wonderful in peacetime I don't know I never saw it before, but in war in 1940 it was hell And on the map that I held in my shaking hands it read Dunkirk I stood by a burnt-out truck, weaving with fatigue Watching what was left of my battalion Lurch-like sleepwalkers onto the shell-swept dunes To await their turn on the little ships that were struggling so desperately To get them away and back to England Major Baker! Over here, son Major! Behind the cannon Him and the old battalion order group All of them?   Out of here, Major, it can't be English You don't understand English when you were born in England Bitter hair, Major Holloway, shoot that man Shoot him? No, sir Then by heaven I will No, sir, you can't! Sir! You know it's against King's regulations to set up prisoners You know it is, Major, sir He's a traitor I'll prove it to you Get his service book Yes, sir He says Ferti shots Born London England, doesn't it? No, sir, it says Zia Wilfred Dorff born Bramon, sir Dorff Packard of sworn Dorff Wilfred Dorff Yes, sir All right, Holloway Must have been mistaken Give him back his book Now, I want the prisoners placed nearer the sea Last chance of them making a bolt for it that way Then I want Then I I wanted to see that all of the ranks are fully equipped They don't have already They can pick up off the beach Right, sir Corporals, get them prisoners down nearer to the sea All right, John Magger Come along, Holloway Forgive me, Major, but Who do you think that prisoner was just now? My best friend, Holloway Best friend, sir German? Yes, blasted Holloway, my best friend Sorry, sir That's all right, Holloway I'm tired We all are I made a mistake, that's all I, uh, wasn't Really going to shoot him, you know? No, sir Major Baker, sir Navy's just taking off for us to embark All right, acknowledge Yes, sir Battalion will move off by companies A company leading, single file, five yard interval Deliver that order to platoon leaders Yes, sir You married Holloway? Not half, sir Ten years now and three nippers They'd be glad to see you I should say so You know, I've always thought of the old trouble in strife Talking too much, but With a little larch you'll seem like a blinkin' deaf man Come on, sir, let's get off this flaming beach We left Dunkirk blazing behind us And the Navy took over Then England again And finally the blessed release of two weeks later But it was a short-lived happiness For on the sixth day I was ordered to report to the war office General Ballester, sir Ah, Baker, yes, of course I sent for you, didn't I? Congratulations I beg your pardon, sir On your military cross I haven't got it yet, eh? Well, it'll be long It was a good show in France, Baker A fine rearguard and a properly equipped battalion When you came ashore Deserve your emcee Thank you, sir Thank me rubbish, deserve it Now, what do you know about rockets, Baker? Well, sir, I was interested in them Pre-war as a possible method for postal delivery Ah, that's right, I have it here in your record Ah, attended experimental meetings in Germany, eh? Yes, sir My best friend and I Well, it interested me Well, come here Have a look at this map Sir? Mandrake Forest Full of rockets, our rockets ACAC and anti-personnel The Germans think they're very clever With a sort of nonsense We think we're a bit brighter Mandrake Forest I see Baker, I want you to command a group at Mandrake And carry out field tests Can't give you more than a battalion for the job, either I'm giving you the job because of your record And because you know about rockets Now, what's your main problem? Security? Exactly, security The enemy knows we're up to something And he'll do his best to find out what it is It'll be quite a job, sir, with only a battalion Or you get with your colonelcy, of course Take it? Of course, sir Thank you One thing, sir May I have my old regimental son major with me Holloway knows the way I work and he'd be very good value We'll arrange that immediately, that all? I think so, sir Good, that's it then Except for a word of warning Sir?  Oh, yes And dying with Barbara and me tonight, eh, guy? I'd love to, sir That's splendid Eight thirty, then blitz permitting Oh, and do me a favour, will you? Of course, sir Don't mention rockets, eh? Barbara's all right, really But Pongo's awfully touchy Pongo? Yes, the bloody dog Right Right, sir And thank you The dinner was excellent As was the Courvoisier So it was well after midnight Before I said goodnight to the balusters And made my way slowly towards my flat In panma mues The darkness was absolute No searchlights, no raid An almost irritating hush And then as I turned into the mues I saw it A chink of light coming from my own window I moved quietly, yet as quickly as possible With the steps And stopped suddenly My door had been forced I eased it open wider And stepped through There was a ribbon of light from the study Then as I slowly edged closer I came to where I had fallen in the hall Head pounding, I got to my feet And opened the study door The room was in chaos Chairs ripped open and papers littering the carpet Bookshelves empty, pictures pushed aside Quickly I pried open the tightly fitted false bottom To the bureau drawer My most secret documents and books were untouched The film of chalk dust with which I had sprayed them Unmarked If it had been a burglar He'd got what he came for If it had been the enemy Then they'd not discovered what my mission was Hello A guy, sorry to disturb you A baluster here Oh, yes, General Got another blister for you, I'm afraid In what way, sir? Just after you left, I got a toll call from Pig Spooner Cap's commanding a prisoner of war camp Just outside your new area Yes, sir? Yes, thought I ought to tell you Pig was livid He said that two days ago Six of his POWs made a boat for it His patrols have brought in five of them But one is still swarming about Scott Free, bloody well vanished Got a description of him, sir That's why I rang up Light is about 32 medium bill War, pale face, black eyes and hair I'll keep my eyes open, sir Anything else? Yes Pig thinks he must speak fluent English And know the country well Oh, yes, the fellow's name is Wilfred Dorf I left London the next night And as the train crawled towards Mandrake Under the nightly blanket of shellfire And bummers I thought of my new command Of the rockets And how they could change The whole face of the war Properly used and in the right hands And I thought too of Wilfred Dorf Whom we'd captured at Dunkirk The man I'd mistaken for my oldest friend Ferdy Schatz Ferdy's parents had been German Certainly, but he was a British citizen Until he had gone to Berlin In 37 to finish his studies there And if Dorf was Ferdy Why had he refused to recognize me That day? Shame, fear Why? Why change his name? In any case, I'd soon find out For somewhere in the forest of Mandrake He was loose And then much later I was stepping off the train Into a driving, stinging rain At Mandrake Holt Where Sergeant Holloway Met me with a staff car And in a matter of minutes We were driving away from the station Toward the little town of Mandrake The adjutant sent his apologies For not being here, sir But the camp's a mess And he couldn't get away Thanks, Holloway Well, they posted you quickly enough Too true, sir Lovely a time to get me pack off Camp's a mess, sir Yes, sir The adjutant suggests the red-line pub In the village for you, sir Till we get settled a bit He's warned him, sir Cheer up, Holloway It's not as bad as all that No, sir At least we're home Yes, sir But if you'll forgive me saying so It ain't much better than the beach at Dunkirk How was your wife, Holloway? Talky, sir Very talky Well, this is it, sir The red bloody line The camp's number is Mandrake 4-5 If you want the staff car for reconnaissance And thanks for meeting me, Holloway How about a drink before you go back? It's very good of you, sir But the sergeant's mess Managed to get a couple of barrels of Scotch ale last night They only have bitters here All right, now Off you go Good night, Colonel Colonel Baker, isn't it? That's right I'm Alfie Binker I've been expecting you, sir Your adjutant gave us a buzz And we have the best room put by for you Number 6 on second floor Has to eatin' out yet, sir Well, I did have dinner in London But there's still a bit peckish in all, eh? Yes As a matter of fact, I am Don't you worry, sir I told old lady to put by half a blood pudding And some green gauges for the afters Just in case Sounds fine I'll take your valise up for you, sir And the bottle of James and Diaries The adjutant sent along You just hop into it by a pallet Mrs. will serve you in there Right, thank you Colonel, sir I do hope you won't put us out of bounds To your chance just because you're top secret now Where did you hear that? Well, it's sort of gossip It's sort of gossip like Let's talk about it some other time Shall we? In the meantime, how about the food? Of course, sir Right away Right away The bar parlor was warm And crowded Bingle's food far better than I'd hoped for After I'd eaten, I sat for a while Over a couple of glasses of port I was tired after the journey north Bingle's remark about being top secret Irritated me So that when the singing began I started up to my room 30 shots Sorry about this artillery But we have to talk And I remembered your little outburst at Dunkirk It seemed wiser to take no chances And you were? Wilfred Dorff That's right The sort of melodramatic thing one is forced to do Only in wartime, thank heavens Now you listen to me Guy, please Don't get yourself in an uproar Pour a couple of drinks Like a good chair for you And then we'll talk You probably have a service revolver In your beliefs But I'd rather you wouldn't try to get it Hey, drink sober Here you are Thanks That's more like it, eh? Yes And I can't tell you how grateful I was When you didn't positively identify me at Dunkirk, Guy I'll bet you were Well, you see, it was essential that I get to England With Germans and as a German What else are you? I captured you myself, didn't I? You were British subject in the German uniform Now that you've escaped You've come to me to beg a favour How long do you think you can trade on old friendship?  Germans, my foot British military intelligence British military You? With MI5? That's right Guy, Guy, do you remember my farewell party At the Dorchester in 37 When I was leaving for Germany To finish my education? I remember What about it? Intelligence, new war was coming Then, sooner or later And because of my German parentage They sent me there as a plant What? Guy, I'm not an escaped prisoner That was arranged by courtesy of military intelligence I expect the commandant of the camp is furious But then sometimes you can't let the left hand know what As far as I did believe you What are you doing here? Well, we feel sure that one of the top German agents Is now or will be in this area Target, Mandrake's new rocket command And, of course, its commander You? Who is this agent? We don't know yet I see Do you know what he looks like? We don't know that either You know very little for someone That supposedly works for military intelligence Ah, I see All right, here This is the only identification I carry Look It doesn't mean a thing Guy, you don't think... I don't think, Ferdy, I know Those credentials are forged Forged?  I'm credulous, do you think I am, Ferdy?  One for our friendship that was As I poured his drink He came toward me, smiling, his gun in one hand Then as he reached for it I flung the raw whiskey straight into his eyes As he spun away from me half blinded I let that him He was trying to bring the gun down on me I brought my heel down hard on his hand And the gun skitted away Out of reach under the wardrobe Then his left hand chopped me hard Across and through Through a choking haze I reached the bed Clawed open my release Swung my revolver towards him as he came toward me Then I fired I knew, I knew I'd hit him But even so, he was able to wrench the gun from my hands Race for the door and slam a chuck behind him By the time I got to my feet Had the door open Ferdy had a good lead I took the stairs as fast as I could But down in the parlor I saw only bingo Open mouth and a blur of excited faces For the black-out curtains At the front door were half a jar And Ferdy Schatz was gone And as you know, Colonel, three days later Ferdy Schatz was dead Captain Harper I suppose for you chaps and MI5 This is a run of the mill But for me the whole thing has been a nightmare Tragedy of errors Killing one's best friend is Well, not too pleasant Yes, I quite understand, Colonel In time of war, friendships are set aside When one's country is being attacked And I thought Ferdy Schatz was doing just that Now that I know he was working for MI5 Well, I... Didn't he tell you that military intelligence Had sent him up to Mandrake? Yes Didn't he show you his credentials? He did But at that time I felt sure they were forged I see Look, Captain Harper On the beach at Dunkirk, I capture this man Later I am told by General Ballester That he has escaped a POW camp And still later I find him in my room Holding me at the point of a gun And what did he tell you he was doing there? He said he'd come to Mandrake Because an enemy agent was supposedly in the area He wanted my help in turning up something It's all easy enough to understand now But don't you see, Captain Harper At the time I thought I was doing my duty I had no way of knowing for sure That he was a British agent The whole thing It's been a frightful tragedy Oh yes, it is tragic Crept most of all because those shots got to one of our men Before he died, he never knew he'd found the evidence he wanted I don't understand, Captain Harper Colonel, you were able only to fire once That's correct Before he grabbed my gun and ran Yes, and lost himself in the blackout That's right I never saw him again Or couldn't find him Is this your gun? It could be I rather imagined his gun Shots gave it to us before he died You fired only one shot from your revolver The shot that killed Ferdy Yes, that's true And during a regulation ballistics check We found the remaining five rounds of your revolver Held not part of but rather microfilms With a complete German code Necessary for your activities here at Mandrake Colonel Baker, you're under military arrest As a Nazi agent and for espionage Against His Majesty's government Shall we go? Under the direction of Norman McDonnell Escape has brought you a fair at Mandrake By Ben Wright, starring John Daener Featured in the cast were Ben Wright Richard Peele, Parley Bear, Joseph Kearns Gary Montgomery and Lawrence Dobkin Your announcer, George Walsh The special music for Escape is composed And conducted by Leith Stevens Next week Groping your way through the belly of a sunken ship Of fortune and pearls secured to your belt While above on the ship that tends you Working the pump that sends air to you Is an adversary whose plans include The taking of your pearls and your life So listen next week When Escape brings you John Russell's story The adversary Today Radio Station WDNC In Durham, North Carolina Celebrates its 20th birthday As a CBS Radio affiliate as well Happy birthday Station WDNC And many more happy listening birthdays To all the listeners in the greater Durham region From more than 200 CBS Radio affiliates From coast to coast Mr. Keene, Tracer of Lost Persons Is heard Friday nights on the CBS Radio Network