Okay, now one and greetings from Taipei, all right so we've been in Taiwan for the last seven weeks very intense weeks actually or well the last the first two actually so we started that was the quarantine, quarantine period the first two weeks just staying still in one room but after that it's just been like non-stop filming with the master Jean-Yu Shan we've been filming like lots and lots of like tons of material it's like incredible amount, incredible amount of stuff that we've been filming and trying to just record because it's been doing these times you really never know how the traveling goes and borders and we're not sure really if we come back can come back time and then soon so just been just been working working and filming here yeah like we have been seven weeks so far two weeks in quarantine four weeks filming all day most of the days like it was even hard for me as well like just holding the camera like three four hours per day like non-stop yeah like my wrist is done my back is even my knee started to hurt for the first time ever so it's been it's been quite a journey but the material we have gotten is like it's superb yeah I think it's well well worth all the trouble I mean there was a lot of trouble just being for coming here and well the feeling was good but it's there was also it's challenging with the long days doing constantly something but I felt like it was so exciting also that everything we were already it was again once again it's like mind-blowing stuff so it's kind of like keeps you awake when you're doing this long long days working this but really excited to absorb everything that a master had to teach teach for us about the chicken and I think like a lot of people already like have seen like what the young you shung and do like some of the things but he's he's still kept like surprising us like like wow like even even he's tight see like you wouldn't expect that he's also a master of tights but even his tights he's like it's like crazy it's like it's like completely different from what you can find online and what you used to but we also have some of that and we will show very soon yeah it's interesting because in his house there's like some even in the course that we do there are some elements from like Tai Chi because he has like this system that I've been treating the system contains Tai Chi as part of it and so but yeah there's still a he showed like some bits of his notes of his Tai Chi and it's already like I know there's a lot more and even still like after all you feel here there's still left some some stuff left but we really did got like a huge amount of knowledge here and feel like great just to be part of like recording this but it feels like you were kind of recording sort of heritage of the monkey feast in Taiwan and yeah and the next once we leave from Taipei with currently in Taipei we're gonna start working on the courses and to get them ready and the bubblies and to launch them and we hope hopefully we get them out this year so we kind of like closed this chapter for a while and we can focus more on other things next year because this year has been so cheap and focused because we have to get this done just to learn the stuff fun so yeah exactly and it has been good but like even when we've been learning about achieving the stuff there's still been ongoing also process developing our own training further like it's something that just never stops also it has gotten a little less attention because the cheaper but we also have a lot of training that we have haven't published anywhere we haven't shown it and we also want to put this into a course in this system and it we also need to kind of uh make sure that we have time also to do this because it's very very important stuff that also want to chair in addition to the Chikom so this is what is really we have this like a moment so I'm really happy that we actually can also offer this like a full system of Chikom which is so in-depth you it's it's what I believe it's to be at least unique yeah I think like the master genius and he's like so much about like almost every other detail out there that is like not even comparable like because in real Kung Fu and real Chikom you have to like measure your prowess with like U-Pong it's like the martial power and in like and genius Sam just has so much high level in that regard like in every aspect yeah it's interesting like just really tied into what what you can actually produce like U-Kong the martial power you can actually do something with the powers you need to like be able to demonstrate and show it and and this is why he has also the knife done in the Kung Fu as well it's not just like he always said like it's not because of pretty face he's joking you know but it's actually because he also has some abilities that he has shown and after two years we also got the first done in Chikon and self-defense from the master as well because we have been working on the stuff very intensively with the master and like of the master as well yeah that's the thing like immediately I like after getting the first course done like the stuff that's there I've been working it like since since the since we got it out or even before that actually before the course because only when we're filming it I already learned it so it's year just like also this intense training actually the skills of the Chikon and it's great to also notice the progress in that as well it's really been a nice journey to learn this method are so different and it's there's it's just effective like very very effective method so can't wait to share all the news stuff also so you guys you get to test it out so yeah but because of the focus on the Chikon this year we haven't had like any time to really so what we have also developed in our own methods and what Aero has done and developed as well because it has been all like behind the scenes so I think the next year should be like really interesting because some of the stuff like even in the fitness and strength training is like completely different level now than before because this year like all year has been so focused on the Chikon like we have spent what almost three months in just Taiwan this year so yeah yeah a great deal of the year when people don't understand like we were in the I was just like thinking we were also in the beginning of the year we spent like just maybe a month or something in in Taiwan so it feels like it was ages ago but yeah that's that's what it was still during this year and but I think that's gonna be many many exciting actually months now as we're going forward because first of all like we said we're gonna put out Chikon on the like next month and also like during just basically during this end of the year there's gonna be a lot of new Chikon stuff but then in the beginning of the year next year we can also start without like some of the stuff we're gonna start putting out our also methods that we have developed further over these years there's been a lot of also corporates there what we do and something that just we haven't really had the chance to yet share like because of all the busy times that we've been spending with the Chikon stuff so huge amount of exciting stuff coming out your way so if you're looking for some new new great training methods they are they are comics so don't worry let's see so let's see you all join and just want to say hey everyone and I also see that Ethan has joined here we made it we were training all right that's good that's good actually today has been a little bit of rest for me past few days been training quite a lot here not taking it a little bit easier as the master ever traveled to his country you know I think he has been to Germany like but very very very few times yeah I think the last time he was in Germany was over five years ago I don't remember a long time ago yeah a long time ago he's really in China very young and young look today yeah actually it's not planned like the black and white it's just I don't know where to come from you like some sort of weird unconscious thing yeah and then from sea for a week hot yes we have a great time in China four weeks one month so lots of time yeah it's it's it's always like we come come here it is like an adventure like it's just and even like the I always like the the feeling in China it's so different compared to like this of Taipei big modern like metropolitan city big buildings or whatever or the lights there but Tainan is like this sort of like completely different even a little bit like a musical atmosphere there traditional yeah yeah I do the tradition temples everywhere in every corner almost like hundreds of temples everywhere like the buddhist and Taoist temples yeah and this time is also interesting because we we got here during the time where there was just like it seemed like there was near like this the continuous celebration everywhere at the moon festival yeah and during the current in time there was like the the ghost month and when we get out of the quarantine the ghost month ended so there was that celebration so it was pretty interesting to follow also just how because there was just so many people also on the streets a lot of life on the street which is nice nice as well to see the that side of Tainan because last time of the previous times that we've been here it hasn't been like that much action going on all the time so we get to see some performances on the streets and different different type of interesting things about the culture culture as well yeah the Ethan asked have you seen the work of James Nestor and no we haven't have done the checking out after this certain I think like regarding the breathing I think people don't really know how to integrate the breathing today like the whole thing the thing she was reading is that it's not just it had like techniques for different purposes like how to like strengthen the body or cleanse the lungs or warm the body and so on but the main like the breath of mental power it's like you learn to like properly breathe with your whole being and that's like the most important thing which is lacking I think from him and many others because when you look at many athletes or many like calisthenics guys or other guys like their whole being is like kind of stuck it's like it's just rigid all the time they are not actually flowing with the breath and with everything else and what you learn from the chief of breathing if you have like the proper master like the real grandmaster like Jameson then you learn how to like really come to a live with your whole body yeah it's like literally you're breathing a light life the movements that you're doing that's that's how I feel it like if the breathing isn't part of the movement then it feels like there's missing like I don't know some like big isn't it doesn't feel the same at all yeah like you can do like movements like this and it's like but it's but when you learn to control the breathing it's becomes like like wow and like that it's hard to explain but you see the difference like even with air probably like two years ago when he moves he moves very well but the body is not like vibrating and not as alive as before but after after the chief of breathing it's really like the whole being flows with the movement that's the difference yeah and what I've noticed also like it's not just like you know the chief on itself of course has the impact of the breathing but for for me for example breathing learning that's a basic good proper breathing which is quite profound it helped to basically for me to study other movements also in much more deeper manner in a way and I can put the breathing I can even do a little bit different type of breathing like I could take it further I can change it a little bit here and there but I have this consciousness I think that's the thing that I have the sort of consciousness of breathing also being with me because previously I had amazing consciousness to my muscles I can feel the muscles to different areas the emphasis here and there the my muscle connection but the connection to the breathing I had done it but it was just like the essence was lacking so I couldn't really control it in the manner that I am able to do it in our way and feel it during the exercises so this is something that I really love it's probably sometimes like people like where is the biggest thing from cheek and like you know the forms the movements are already amazing but the breathing itself I felt was maybe the biggest impact on every everything maybe perhaps and so and for me another thing was like relaxation like how to actually relax the mind and the body that's if you want to make like results with like with strength with muscle or even with your like mental like intelligence you have to learn how to like recover and for me like a big problem was that I'm always like little like tense so my body never recovers properly so learning how to like actually relax the body and the mind and focus like intentionally on relaxation it has like like almost doubled my results I feel like from any training it's just like just learning how to relax like now I feel like stronger and bigger and more likely just because I learned how to relax and it also involves like the diet and caffeine and everything else you could do you know I think this that answers quite well actually the question like in terms of benefits you know what is your experience from the past months and that's well it's it's not just the past month you know like we talk about this relaxation stuff this is for the whole year that we've been training the stuff so but I already feel like even because I was doing like during this I was actually doing it even during the quarantine we had some video call for the master I was already training chicken there so I also feel quite different just by doing the well I don't want to like talk about methods actually what we did here because they are going to be the course I don't want to give out too much but I feel very very stronger especially in my lower parts of my body the breathing has developed further because we also learned different we actually took the breathing even deeper further from the first course so yeah yeah actually that's a big thing as well like most people when they learn some breathing it's like you do this and that's it but actually breathing is something you can develop like your whole body like your muscles like the breathing itself it can like get better and better and better and better and better like like naturally and almost forever I think but it's something also can be developed and you don't just learn it like once and that's it or you can learn some techniques of course but the main thing you can develop and much higher levels if you just keep working yeah so it's not just like breathe into your belly and then that's it there's there's a little bit more to it actually after that and you can develop also just well one way is to you know very relaxed manner to develop breathing this also has been like just letting kind of happen and breathing in the natural or relaxed pattern learning that and the other one is where you really use your mind to actually improve it's like this if the whole breathing thing is called the breath of mental power so I think that already like describes that you're actually using a very conscious mind to develop that whole body breathing is it good to stretch in the morning or do warm I think you know me like warming exercises I think it's very good actually and for me this is great I'd like to do some some things to get the blood flowing and it also wakes me up better the blood flow also the brains better so I think this having a morning routine like we have the morning routine 20 xx two different routines mobility routine just soft lubricating movement for the joints the other one more strength stability and I feel great always better if I do some like that during the morning I think even the chicken practice the master does in the mornings like the balance feeling up with feeling into the air and being able to move the air within the ballon ballon yeah maybe I'm not sure if this me you talk about here the breathing I mean this in a way like we don't use this imaginary imagination there's actually interesting because chicken does use imaginary things in order to help you to leave energy in your body so there are different but most is very like practical and there's zero nonsense actually yeah that's one of the things like it's not just feel the cheese and that's it so this is actually like this is the first time also that we got something very tangible things that you actually you don't just imagine you actually use muscles internally in your body also to do to do this stuff to leave the energy so there's a good practical method you don't need to just try to imagine things in your head with us Ethan asks do you have concerns about copycats and I think like actually there are already like some youtubers who like take concepts and ideas from us and they never actually like refer back to us but I think it's normal but the thing with like copycats is that the more high level like the idea and the concept the higher the skill has to be and the copycats they never have the skill they have that maybe the idea and the knowledge like it should be like this and this is the thing but they cannot actually teach it at all and they cannot even do it at all and especially with like high level stuff like there are some like copycats on youtube and although they like can share the the knowledge and tell what is what is it but they don't actually know how to like do it at all or actually at the real expertise level and well they talk about like coping or something like for example where we are putting out now we're putting out stuff in Chico that has actually never never ever been released like monkey chico that we're putting out this that is really you can't find it anywhere it's nowhere found and it's like the first or the master like thought it's like first time that we're putting out monkey chicken it's super rare stuff actually and it's also one of those things like oh which you're gonna leave someone learns it but it's still like like something I don't know I'm not sure where someone will try to copy and do something because it does take some time to actually be able to teach it and master the skills and I think people can recognize like who actually has the background and has the skill so that's what we're counting on some really tough and also work you did with the master being practiced in lohan kong for two weeks now and feeling amazing yes the law the law and conform something that actually makes you feel different very very quickly so yeah two weeks time already usually I think it's enough to get some feeling out of it like usually the law and going with the hard chicken which is in the health of first force is it's like a fighting chicken form that prepares you mentally physically for battle and just face challenges and if you are like tired or depressed or anxious uses to the law and come two times or three times then you're like it's all it's all for them like it's all for given like it's well it's a new person after that are you going to add more material to the existing program or open a new program on g-con more plans on iron body training or even going deeper in the current program so we will do a new course actually and it's completely different topic as well yeah it's not related to actually g-con like the health and fighting chicken I mean it's the maybe fighting chicken but yeah but it's related in a way that the first course is the foundation like you learn the stuff that you will actually use in these other courses as well like the breathing stuff we don't cover it anymore in the later courses so you first you do need to master that that way it is related but otherwise it's a different area completely but you're just using the same easins kind of we cover in the first course and so iron body training not really but there will be hardening some hardening methods that we haven't put out yet new hardening stuff should be the law and g-con cycles I think the law and g-con was recommended to like 30 day cycle then perhaps 30 day off and then again 30 day like that's a good way I believe I remember correctly this is how you do it so congratulations on your artwork and black belt achievement good morning from treating that thank you very much because I think that was a really nice thing to get and just shows you know also for us like putting a lot of work to not only just learn the g-con but really like to put it out there so this I feel like or the master said like we've done a really big contribution that really put out some very ancient stuff and like original knowledge directly from the Shaolin temple so it feels great to be in a way like part of the lineage part of the transmission transmissions transmitting these knowledges that feels like actually very very nice and with this we have to like really not be like to find this stuff and it took actually two years to like even get to this point so it hasn't been easy at all yeah it's like some challenges that have been all the way like it's can't even really describe but it's it's not been easy but still I guess it's it is it is all worth it I was MMA going yeah that hasn't been going much lately actually well at least in time I'm this kind of stuff kind of helps yeah I feel like well we got a decent base for the MMA where we were able to also go to the practice and everything for example Russia and Finland but then it's been like very on and off we've been able to practice a little bit for ourselves but I feel like also just the training of me doing it's like we're still in like in shape and I feel like we are still just able to better again focus whatever fighting we're we're going to get to because the abilities to be we gather the doubt with the training yeah I think we have like a good base in almost everything but still it takes some work especially after this hiatus so what about eating meat and drinking coffee uh actually I dreamed all the time six months ago and it has been one of the best decisions I've ever done like I'm just so much more relaxed yeah I don't know what you mean eating meat we need you know there's no we have two week on days per week every Wednesday Friday we need no day or nothing but otherwise just meat like the regular amount during the day and these things to be the good combination in the diet actually for me so some deep hello just want to say I like your movement training contents that's very happy here that also been doing some movement training here still like even while doing the chicken still doing movement flows movement conditioning also doing the warrior stuff here and there so it always feels there's uh feels good when you have such a big catalog of actually training that you can always do like there's never a thing like well I'm bored and what kind of training should I be doing so always fun see if there's still some new questions here yeah Taiwan has a little Taoist and Kung Fu energies that migrated from China it's a very musical place yeah this is the thing like to there was the masters during the who was the thing in China the mouse like cleans or whatever the cultural revolution I think it was called when they basically persecuted the martial artists there they killed them so the actual real masters fled from China to Hong Kong to Malaysia to Taiwan to these different areas actually so that's why you can you get the genuine shine was able to find these pure images from Taiwan when he went there and learn from these masters and isn't basically the reason why he has such also good knowledge so he's actually learned from the original masters the college connections versus weight training this one is better I think body weight training is smooth with the base and then you can do some weight exercises for maybe soldiers and biceps and some isolation exercises for the most part the body weight exercises are more more complex and better but actually it doesn't matter in then yeah this is true like because the the debate about this is like a little odd because it's like use whatever is good for you to body weight training as well so personally I do more body weight training at the moment because there usually hasn't been gym yeah we have a gym and I've actually done weightlifting after a very very long while I've been doing some weightlifting at the gym that is in the hotel which felt good but weight training is all about the methods that you use in the quality that you're putting into the training I would actually say body weight training is harder to do correctly because it's so easy to use this like like the whole body like the spine and the scalpel and everything when you maybe push ups and so on so it's actually like if you like pain stress it's like easy to like to stabilize the body because it's on a bench and you may not use the scalpel last period and the spine so actually a push up is actually quite advanced if you want to do it like properly and keep it better locked in there yeah I think so too like it is harder to do it in that manner because you just don't have that sort of reference point like the bench with the support yourself but for example working just the bench press or even like a dumbbell press or something it is also very challenging movements and for people it's just like well you know just banging it out like this way trying to grow chest or something but it is challenging to do actually and it also requires you to have a very conscious connection to your muscles but body weight training is usually a little bit can be more challenging like actually if you don't know what you are doing you may get you know like the best results with like machines this is actually machines and some basic weight exercises on the bench or like seated yeah that's a good point if you don't know what you're doing because some people when they do body exercises it's like stuff like that yeah it doesn't always work it doesn't always have like natural people they can do training like what do I try to do yes they just don't improve they don't improve on form for the control and they may cause some injuries because of the true stabilization control so machines maybe can be actually good way to develop certain areas but yeah you always need to learn the method properly so you can use any any form of training well yeah like you can actually do push ups for five years and you are not developing the chest or maybe the shoulders properly and it's because you always do that push up with like the certain scapula body mechanics like pushing like this and yeah this is interesting because so I just joined route right now uh suppose you meant that you joined MMA or something because so how do you how do you manage the stress and stiffness for your body and your mind from one discipline like MMA or KGG so I think it was good because in the start when we when you did MMA like the stress on the body was crazy and my whole body was uh stiff and sore and hurting and it's like but this is also like whatever new stuff you're actually beginning like if you just started you can't really avoid it you can make a lot of good stuff for to to sort of improve your situation still and what I do for example in the start I always did still like mobility training some soft movements with the body to to maintain the normal range of motion this is very important for you to do because MMA you do these things and you're under stress and you're tightened up and you're somebody's trying to break your arm so you're gonna you're gonna kind of tighten up your body but the best way to really is do some softer movements and move every one of your body also in a more relaxed manner just like reintroduce the soft movement so you're just not like constantly like squeezing with everything you have so this is very important and then all mobility training for example is in active 20 xx is sort of controlled joint movements that I do pumping pumping is very can be very healing for joints as well you bring blood and you bring strength you bring uh bring connection so yeah I think like morning routine 20 xx and then I think 20 xx will like keep the joints the most helping it is actually even there's some inmate actually done and has health with other pains as well so good quality mobility trainings should always be there on the side to take care of your health and well Qi Gong as well which I use also now is great yeah in MMA you actually do lots of movement training like always maybe 30 minutes to warm up in almost all MMA classes it's often like some rolls and and like for card wheels and high movement so like we're getting the movement training we're getting in the MMA but we're not getting them out of the proper mobility training and out of the controlled strength and conditioning. With many older boxers attempting to return the ring you believe age is becoming less of a factor in sports I can modern training and recovery overcome age beyond what was recently thought so so I think this is very much possible because training methods are developing or getting all the time also better so of course it means that people can stay healthier even at an old age but definitely there is an impact on the body but like even the the master the master Genghis Khan he was competing at age 45 and now he's like years old it's like he moves amazingly where still look like he's a could be like a 20 year old something he can do like a big dance winged meal and stuff like that so I think we just that is very much coming to the case Kati if you have really a very very good training under you and the age is not such a big factor of course so yeah I think it's mostly about the wear and tear because what like the old school guys did and a lot of like even the contemporary guys do in like boxing and MMA is that they train super hard in the classes and in the sessions and then they do like stupid strength training right like they damage the body even more and if you do do it like that for 10 years then it's like the wear and tear is it's it's too much but if you know how to take care of the body and you avoid the excess wear and tear like the strength training should never damage the body like it's it's never part of the deal but that's how most people actually train like like weightlifting like break the joints body weight training break the joints like everything they do breaks the joints so what do you expect after 15 years and it's it's not always the fighting or martial arts areas these also there are other sports where a little bit stuck in their strength and conditioning and that they really they just do like squat bench press whatever and that's that's all they do so it's it's not really yeah it's not always like a natural cause you grow older it's mostly there's behind like bad training choices and just training always too hard imagine hard and bone comfort to be great for like blocking kicks with forearms and shims it happens from time to time that the fighter breaks his forearm like that yeah this is a thing like it's it's really I can imagine that the uh of course it is it's it's a benefit but every every like fighter that is out there even if they don't do hard and bone they do have hardened or conditioned like a body now you can look at the MMA fighters they have a pretty conditioned body as well or very conditioned some people tie fighters and they don't necessarily do like a hardened bone so to basically like how much of an edge does it give like when you actually had very very even like further hard and bone it is I'm not really even sure because the master has completed in the competitions he's done well but you still you're not able to use it's to the same extent as it would be in some other fights because we always have gloves and stuff for example so like in real fighting like it's like so very yeah exactly because when we're doing like some demonstrations for example with the master so this is like where where I get the idea that it would be actually thick because I don't really even it's it feels uncomfortable to to hit to try to even hit the master because every if you hit like some part hits his forearms or something it really it really hurts and and what you've seen his arms in the videos so and and he can he can break some stones like thick thick stones so there's like a pretty effective and also when he like demonstrates a block or something it's at the same time at his at his like defensive it's a block it's also an attack which can really break your own arms like this so hard to say like pro competition I don't think it makes that thing a bit different at least depends on the ruleset but on the streets having that sort of hard condition it can be a very very thick and it tips for growing bigger muscles with lighter weights and body weight training so the best really tip is to to build a mind muscle connection for me at least this will this is going to be the biggest factor in building muscle if you have lighter weights because if you have lighter weights and you just throw them around like whatever you won't throw anything so you need to learn actually a lot of principles so you can use them effectively principle principles like so slow tempo uh stability mind muscle connection and these are all things that we for example cover in the anti-training uh systems only uses lightweight plus body weight training so it's the control that you put into training it's the time and attention also that you put into the training so this all determines how big of the stimulus and effect and stress you place on those muscles and really just stress those muscles properly over time it will lead to grow so properties people don't really they don't when they're training they have a target muscle they want to grow they don't actually train that muscle because they always use some other body movement compensated use other muscles to dominate the movement and there's no methodological approach or quality approach there so you need to learn some good principles body control and about the mechanics as a as a set of stability slow tempo some attention as a matrix and so on and when you put this into lightweight or body weight training the results are very very good yeah with with uh like heavy weights almost any anyone can make gains if there's a specific weight that is heavy enough and then you just damage the body and train the body at the same time but it's never optimal but with the lightweight you have to you have to know what to do what you are doing because like Eero said if you're just doing them like the same way you use the heavy weights it's not going to work like you have to know what you're doing you have to know what you're targeting and focusing on yeah also the method also exactly so you need to best way to make muscle gains is just to use your brains actually use a lightweight but like even on this uh on our channel there are videos about this there are videos about mind muscle connection there's videos about light weights wears heavy weights like you can watch all these things i talk about this principle i talk about slow tempo on this channel many times so should be a lot of material to help you gain muscle you do special breathing exercise before training so i didn't actually use to do any so nowadays i do sometimes to breath of mental power together with a certain exhale exhale technique this comes from the qigong and it's actually recommended to do like three breathing cycles of this specific breathing technique which actually feels quite good like oxygen oxygenates the body quite nicely for the training so now nowadays i do sometimes breathing techniques prior to the training all training starts mentally if you don't know what you're doing with anything you do there's risk of injury additional to no results i believe it is as well yeah but there's also like label it's not just like okay now now i now i'm smart and now i think correctly it's actually something you have to like learn over time and probably yeah unlikely learn from someone else as well if you want to like make a results of that area but this is because so when you when you're starting you know doing some training even if someone tells you hey this is the way and teaches you the methods like it doesn't mean that you can actually perfectly put them into action immediately so there is a sort of like a learning curve and then you can't skip it so you can't actually start do things perfectly this why also when you think about safety it doesn't make any sense that you immediately run to do the heavy weight and stuff because you know that you can you don't have that sort of control without your body you don't have any connections you need to build it up over time and there's no shortcuts to it just need to do the training is there any training program for weight gain along with guidance and diet plan so we don't have a like the only broken we have on diet begin is the our e-book it's about the abdominal training there we have like a covered eating very well that you can also use to build muscle and but for building muscle any not any of our programs the morning routine is not necessarily for building muscle or so it is possible to build a stability routine it's in there some muscle mass but movement training xx, athlete training xx, warrior training xx all build muscle they all give gains to your body just do this in a very different manner so it's really about basically what are your preferences do you want to do animal movements, martial arts movements and dance movements together with basic bodyweight training or do you want to grow your muscles through these isolations ability a refined approach using a little bit weight lifting some bodyweight training uh uh or do you want to grow the muscle with this so like a high intensity warrior training where you just do this very very uh like it's high intensity training and it's like if you're never done some certain type of training then it will work like you normally will actually like if you've always done like some basic bodybuilding of calisthenics and have never done high intensity training for like long periods of time then the high intensity training may produce like the best results you have like protein in a long wire because your body is not and the muscle are not used to that kind of training and you haven't like unlocked that like that potential in that area and the muscles yep take them like some people maybe I think think about this also in two months in a complex way and really there's no like a secret you do your good training but can be different styles but you can still grow muscles which each of those methods and the same way like some people they have done like maybe some sports and MMA movement training for a long time and gotten some like good level but then this which is more like isolated and targeted then it's like suddenly the body awaits again and starts getting like new results because it's the type of training you haven't done exactly and with this thing it's like it goes also a little bit in cycles for me as well like so movement training go the electric training build the conditioning training and each method to gain different types of body then I gained new my body is basically different now that wasn't the beginning so and when I if I go back to the beginning again for example movement training it will produce a little bit different results once again because I have a better touch to my muscle my body works better I might be more opened up I may have more range of motion in certain ways so my body develops differently now that I kind of start cycle again and again I feel the better deeper connection here on there so this is kind of how it works at least for me in the cycles yeah it's like you never do the same type of training twice actually yeah there's like the same you never stand in the same river twice or whatever yeah like but it's the same if you do like for three months you do like movement training like movement training then you take a break and then you do maybe three months or six months at 20xx and then you return to movement 20x it's like you are different your body is different and everything is different and the stimulus will also be different because of that so let's see if there's why skip some questions here thoughts on jit, kundru, taiji and yoga jit kundru is something that I haven't really done much at all I think it has some good applications and ideas in some areas of the body and it's also if you ask about taiji they are like so many like the modern the commercial taiji it's like the 42 form and the 21 form or the standard taiji it's like completely different from the like the some old school ancient taiji that you're gonna actually learn from the master or someone else they're not often like the modern forms of this thing but taiji it becomes a form of sort of choreographed even kind of like a dance like thing it's all movement movement training even in a way say it lacks the essence and kind of the same thing like we talked about actually yoga with the master and yoga that you find nowadays it's in essence is gymnastics with stretching and so it's like it doesn't really have the the stuff that the ancient yogis were actually doing but this is also I think you can find but it's very very hard to find but but otherwise it's great form of stretching feeling some limberness to your body yoga as well so but I think it lacks a lot of the things that are in qigong for example the more masculine side as well in training the hard side so I really don't find the hardness yoga it's usually always like soft and more feminine type of thing which is good but you also need balance yeah like actually in the west there is not many like stars of training that make really like firm and really like like strong and like the qigong this makes you like it makes you like rock solid like everywhere it's and it makes you tendons and fascia rock solid not just like the muscles actually it doesn't grow the muscles necessarily unless you know the type of type of training but it really makes the tendons and the fascia and the testosterone production and everything else like it's interesting how it makes you yeah it can help to build muscle but but it can also just make you a lot more solid and harder and stronger without really growing more mass at least this is the interesting thing and it comes from the energy cultivation it comes also from the concept that are there like for example developing rooting power which will we will cover in the future courses this rooting power tendon power this kind of stuff are very very good yeah like the the muscle strength and the frame they are kind of like different things like the qigong you can really develop the frame like you put down really like metal and iron and rock and stone i like the work when the masters is like you build this sort of like muscle forcing that uh gives you or just makes you better as a fighter and makes you more durable you can keep on cheese and aids and you can take some but even without fighting you can also develop they like they really the strong frame like the porcelain is like that's like so mindfully channel i haven't heard about that but weight weight classes which you personally wish to fight that and what would influence that choice so in the like amateur competitions i would go to the 77 i think so like this is nearly i'm about like 78 kilo natural so in the amateur competitors i don't think it's very smart and i've heard that it's not a very good option to drop down a lot of weight you know the stage started at the high end so i would say i would go to the 77 71 kilos where i'd probably fight if i really go to a professional level otherwise i think 77 is good and very natural weight for me actually i'm usually always like lean and in shape so do you believe in the possibility of master or chief in order to achieve what is the impossible i'm not actually sure what you are it depends on what what is like considered impossible but if you think you can do some like magic stuff and like i don't know yeah there's yeah if you if you're talking about maybe healing the body then you can maybe see if they like impossible yeah there are some legends of course a lot also and it's hard to say sometimes what is true what is not but we've also seen you know we haven't seen like impossible stuff or whatever because like impossible stuff on the master but we seen very impressive stuff that some people you know even think that would be like impossible but like breaking like stone with one thing or something like that it's very high level skills but yeah there's a overall i would say like i don't really in the chief will focus on this uh too much like this esoteric stuff and the weird like whatever creating energy balls and stuff like that and uh like this coming a lot of things because it's very actually it has been very practical this is why this is why i even or we even like the achievement that we do with the master in the first place because i don't want to do some stuff like just actually things that you can put into action you can feel the effects in your body in your body and it's very tangible and there's you know as i said imagination is part of jigam when it goes to like very high level energy circulation and stuff but there's still a lot a lot more to it yeah but you know with the imagination you are actually contracting different parts yeah it's always together with something some bodily action you're doing like it's at least breathing at the least breathing is there so like in the west so much of jigam if you just chose you do this like you are thinking of some energy and then you then somehow the energy just moves from your hands to your body and heals you with no like any practical explanation or any anything actually yeah and and they don't really talk about the usually about the meridians or the acupuncture points which are in the chinese medicine theory and there's also ways that you can you need to do actually to open up these channels there's some practical ways that you can apply in the shahs and even heating and different type of things to open up these channels so you're even even ready in the first place to do this to circulate anything and no one usually talks about these things actually yeah esoteric maybe it doesn't always mean like negative stuff but and of course a lot of it is esoteric but more like i mean this i don't know what what is the good word actually for for this for this stuff that is like it all like playing imaginary imaginary stuff yeah i believe there there are lots of like hidden knowledge and hidden skills but it's if you really like understand the framework behind it and also understand and understand how it's done then it's not magical anymore but it still has like really good results but it's not like yeah it's not like something it's just some magic it's like it's always there's some something like even when you don't know the reason there's some reason behind it yeah that's true like magic appears magical until you find out how the magician did it you know of course it's not just like illusion or something like that but it's but really there's methods that you keep a lot to do this takes that appear very hidden or magical or whatever yeah even even in like g-com they talk about the five elements like that if you have too much fire in the body then it's like you have to do this you have to reduce like eating meat to reduce the fire and it's it's like sounds will understand it but like the strength called Charles Oliquin question piece he discovered that when the chinese medicine talks about maybe fire in the western medicine we talk about dopamine and when when they talk about water it means serotonin and so on they're actually talking about the like the neurotransmitters and in chinese medicine and g-com you just learn to control the five elements which are in the west the five neurotransmitters and that's and when you understand and when you understand the framework can you start to understand how how it's actually scientific but they think it's from like different perspective and different point of view but it's still the same thing but it's like just a different angle on the same stuff yeah it does sound quite cryptic a little bit despite the elements stuff and and also it's basically like how did they even for me it was like a big thing like how would anyone like learn that these certain movements for example affect these elements and then they affect the organs the body like how is it even possible but it's really you know if you think about that these guys were there like for 1500 years searching these methods and doing nothing else so and testing them out so it's close they they know a little bit they found something out and especially because they had such a different way of thinking about things if you live in the western mindset it's impossible because you don't have that way of thinking at all so they weren't restricted by the views of the western world so I think also contributed to why they figured things out why different things out from what we have figured out in the west it's also good stuff but very different and actually in the west like in the last 10 years or maybe longer they also discovered that when you take like a like a strong poster you like their testosterone levels go up and there's also changes you know neurotransmitters like in your brain structure like if you take like the nominal positions you get more like testosterone and maybe even adrenaline and other stuff and likewise in Xiigong they discovered like all the different posters and like and the positions where they can like affect your emotions and when you affect your emotions you affect your body functions like the testosterone levels and the neurotransmitters and everything else like in Xiigong when you take like the different really aggressive like posters you obviously increase the body's testosterone level you change completely how you feel like in some of the like posters you get like you feel aggressive you feel like like now it's like now we're fighting like it like there's one I don't remember the remember the name but in what the master taught us is that you like learn to cultivate rage in your mind but when you need to fight you just do the poster and you suddenly like the body and the brain remembers but now is the go time and now it's the rage yeah exactly like you can teach your mind for for these different states of mind you can cultivate them also and then you can sort of summon them there when it's when they are needed so it's yeah because the body remembers what you have done like for a long time so you can such like access different states of mind and states of the body like just like this when you had practiced them before and when you like do them in the moment and likewise if you like there's some like of course different posters where you really calm and relax the body or not the body but the mind and that also affects the body differently I guess always like something for the water which is more calm and something for the fire which is more fiery and crazy yeah it would be cool if you could get a test just on test like before and after but oh it's a little bit impossible but for me it's not really I don't like if people don't believe these things then it's quite fine but actually I think if they were to done the test I think it's maybe we will do the test like I think it's I think it's if you do like take the test and then with the low hand grown I'm 100% sure like to test us on levels I like but this is the thing like because I think it's very easy to raise it like temporality so upwards like the question is does it raise it like up for a few minutes or something for hour or something or do you raise like permanently on a higher level but I also think you know because this I got talked about the often done in cycles so for example the warrior monk shekong said that we will publish one is one oh yeah there's actually two different yeah but anyway this one it's warrior said and basically you do that cycle or even the low hand going for 30 day period and then measure before and after the 30 day period cycle where you do every single day and see what it happens but that will be actually someday that could be possible to test out because I haven't although I've been practicing jeep in those times we do like 30 days just go pulling to it and even if you do the hardening method with it it'll be interesting to see the results and it's the same thing for the health and fighting jeep and we already have actually it also has the 30 day cycle and you are not just made like practicing the exercises you also like making changes to diet and sexual transportation and other stuff to like it's really like change like your lifestyle and habits for one month and that's what actually increases the testosterone exactly it's not only the training but also the overall usually become healthier the healthier and the semen retention is also quite a big thing if you haven't tried it yet and relaxation is also very important because because if you're not relaxed it sometimes means that your cortisol levels are up and it means you're like stressed and when you when you're stressed and your cortisol levels are high all the time it means it's over so testosterone so if you want to like raise the testosterone you also need to have to relax so I think like we've been talking over an hour maybe some last questions or just have something you can still answer as a I went the full year without any sexual activity definitely had an impact on mental health I mean positively yeah well this is you know like when we put out just the latest video where the master is talking and he's talking about this I really recommend people to watch the video it's very interesting the master talking about his experience like four years the vegetarian and also no sexual any action or masturbation nothing so these can these are things that also are very important part of the treatment like controlling your also sexuality and stuff so it even that is a thing that is I think would make it so complete in a while like it's very holistic the sexuality is there you have the nutrition you have the you know are your mind high are your mind approach and everything you have the rest and yeah the rest we can't very the neurotransmitters or what they talk about in these the elements whatever so it's just it's a complete way of actually like way of living away but yeah this chicken chapter that we've been going on it's still going still going to last for some months like we were talking about we are making or the next month there will be probably out the next course of chicken and we're still going to need to wrap up this chicken chapter that we are on and it's going to take take at least the end of this year and then next year we will maybe of course we continue to chicken but we still have a lot of other stuff that we also need to start working on yeah I feel like that's about it yes yes yeah so it's very nice talk with you guys and I hope you got a good idea of what is what is about to come so still a lot of chicken stuff and then it's gonna be a new chapter where you get to learn also more matters that we've been developing and I think I think a lot of people will be surprised what will happen next year exactly alright guys take care stay strong


All right, you need more security in your application packaging which is kind of catchy title Let's get the boring part out of the way fast I'm a system administrator. I work at Red Hat as a support engineer I'm a little bit of a salty guy. So don't panic if I get too cynical or angry I'm also a member of CIS army. CIS army is the Argentinian systems community And I'm also one of the organizers for nerd Darla, which is kind of like our nerd conference down there And if you're wondering how it looks like Picture over a thousand nerds all together in the same place So before we actually begin the talk, I have a fair warning to give you As I said, I'm a system administrator. I'm not a developer The opinions on this talk are my own. They're based on my experience and my observations on the subject This talk has a fair bit of jokes all of which are made with good faith and I have to tell you and I have any magic solution for what I'm about to To show you I'm only pointing out the problems and showing you what we have right now and throwing my ideas So we can ignite a conversation serious conversation at this topic and most importantly always look on the bright side of life So first things first we just saw the term security and packaging together So let's get the boring definitions out of the way and define both So packaging is the process through which an application is delivered typically to an end user whereas security No, not that one That one this type of security in the broader sense of the term information security We are talking about being protected against the unauthorized use of information. This typically involves an attacker Attacking an application in order to gain something from it like for example stealing user data Now with a show of hands, how many of you have actually related both terms security and packaging like ever It doesn't count if you saw the title of the talk Okay Good So you're probably wondering what's the deal? Why am I mixing both terms since you probably never thought of mixing those and Why am I making a talk out of this when there's so much good out in there in the world with there's not The deal is that the current state of delivering software Regarding is with regard sorry to security implications is something like this so we are the little house in the prairie and we're about to be engulfed by a power plastic cloud and Where we want to go is this and some people think all is good with the world and we're already there But unfortunately, we're not and as you just saw we're there so In order to understand the point of all this we're gonna have to first look at the Different roles involving getting an application from the developer to the end user and that way we'll be able to understand what the problem is Also, note that some of the roles that I'm going to talk about might not be that evident at first so We first have the developer and that will be I think most of you guys The developer is mainly focused on coding and drinking coffee. I think He's the one who knows the most about the application the architecture etc. And also the correct way to install the application On the other side of the spectrum. We have the end user The end user just wants the application to work That is assuming we have a way of knowing what the user wants Whoever tells you that he's blatantly lying.  He's just a user He doesn't know how to install it. He's basically as helpless as this cute little baby cute, but helpless Now for the more obscure roles we have first the system administrator Whether you're running a hosted service for your application or you want to deliver the application to your users or just Keep the infrastructure up and running you're gonna need someone who has systems knowledge and it's gonna be this guy Maybe not this guy in particular, but someone who looks like that. So what does the system administrator want? As a system administrator, I can answer this we want a free weekend Free weekend no work and maybe a beer will be nice so for that to happen the application has to be In to put it in simple terms easily installable and it must not crash or it must survive Catastrophe an attack or whatever If it doesn't we have and a happy Cicely and Last but not least there's the security administrator or infosec for short I know I actually know some of these guys those big security conference in Argentina every year And all they want is to see the world burn. That's really all they want Actually, not all companies might have these guys in the case of some companies the information security role might be mixed in with other roles like networking and whatnot and To all those companies out there without a guy like this. I'm gonna tell you this you're doomed So to put things into perspective and better understand how do all the roles work together Let's look at it like this. Everything starts with a developer Deciding hey, let's release this. Let's make this available for users. He then goes over to the system administrator So the application can be deployed or built or wherever and eventually the application is delivered to the end user So the system administrator is basically our bridge here Then the infosec guys comes along and he seems to be lashing out at everybody But in fact what he's actually doing involves interacting with all three roles He gives security guidelines to the developers in regards to architecture and good coding practices he gives architectural guidelines as well as good operations practice to the sysadmins and Well, these two are the proactive ones So he wants to prevent bad stuff from happening, but there's also a reactive one In which he tries to keep the user at bay whenever the user decides to become a hacker and attack the application So in short the system administrator is the guy who will help you Package the application and delivery to your users Whereas the infosec administrator is the person making sure things run as smoothly as possible and Nobody dying in the process So these two guys Maybe for some of you it's the one of the first times you've heard about these guys Especially the infosec, but you really want to be friends with these guys it being friends will make your lives much much easier So now we're going to begin to see The problems that are inherent in this world and the first one being that there's a gap between the developer and the user Because the developer only wants to code and the user doesn't know how to install an application How how does it run and what not? So this gap could be divided in two axes the first axis is the ease of installation And this is basically essentially taken care of by the system administrator Whether it be keeping the hosted up and running or taking care to package the application So it can be installed by the users the system administrator is the guy doing this and the second axis is the Security implications. So this is overseen by the infosec guy. Basically the users want their application and Their data that they're putting into the application to be 100% secure, which we all know it will never be And the developer might not be so focused on the security side of things. So here's when the security administrator comes into the picture We're not gonna see much more about the system administrator The system administrator finally had a free weekend and is now enjoying his beer. So we're happy for him So basically at this point infosec guys comes in barges into the room kicks over everyone's desk and sets the office on fire So we have these two axes that I just show you and the caveat here is that both axes are in fact Related because the more easy an application is to install Typically the less security application is and vice versa The second problem we have and this is not inherently related to security but more related In an indirect way when we look at it in terms of packaging is the dependencies problem I'm sure everybody in this room at some point had to deal with dependencies So basically you have to ensure that You have all the dependencies every time you want to release your application But not only do you have to make sure that you have all the right dependencies you also have to make sure that you got the right versions of the dependencies and Eventually this problem will get very very very large and it's what's collectively known as dependency help So solving the dependencies problem is a thing and it's a thing that we must take care of In order to do that we need to choose a packaging method Now there are many ways to package an application and we're going to be looking at them right now So the question will be essentially which one is the right one which ones do we choose? So regarding the different approaches that we can take in packaging an application. This is a part that I've been dealing with for a Lot of years Let's go over one by one The first one we have is the typical get it from the internet and run it just in one line of bash or whatever So This is what comes to my mind whenever I find an application that I want to try out and how to install it something like this So I'm blindly running code from the internet in 2017. Come on You mean I shouldn't be looking at your code. I should just trust you and Finally, yeah, it's it's only one command It's all nice impact and all you had to do was build one big blob of binary shenanigans But what is the cost and I work in technical support and with the amount of security vulnerabilities? I see every day this obscure approach. I seriously cannot fathom how many things can go wrong with this one So let's forget about this for a second at least So next up we have a github or git or any kind of version control where you Offer the version control version to to your users. So show hands again everybody How many of you install software from github or git or any other? repose Okay, that's good now How many of you actually read the code you're installing? Okay, okay, that's good actually. I thought no hands were going to be raised at this point So yeah, we're getting there. I mean we need this right? We need a place to host our code when we hopefully if you're pursuing an open source approach We're gonna need it. Otherwise, nobody's gonna respect us At least everyone now gets to see the code. But as you saw not everyone does Ideally when we have this approach we can already start documenting the dependencies of our project So that's kind of solves one of the problems The person on the other end download in your project should know what they're getting and what should they need to have in order for the application to run properly Remember that not everyone reads the code. So this might not always be true Do you know that there's nothing and nobody actually enforcing this? There's there's no one forcing us to Put up a dependency document or anything of that sort You can basically upload anything you want to github because you're a strong independent human being But that's not enough. You need to be a responsible adult, too And last thing to note is that experience users are going to look for this kind of approach because like system administrators Or infos I guys want to look at the code want to know what the code has inside of it So yeah, we should always have this available, but it should not be the main way of packaging the application Now a rather new trend in the software wall in the last couple of years is to use Docker or background or whatever image format Is the new hit in town? We have to admit this is quite easy to use and easy to install and it's almost guaranteed to work It also solves our dependencies problem because we can just bundle them all inside the image That is in fact one of the main reasons for using this approach Forget dependencies, but from the user's perspective, do we actually know what's inside the container? I mean, I know we're talking about an open format We can disassemble it and look inside it, but we're not actually Encourage to do it so it has a tendency to the dog side and Another problem with this approach is that somebody could be enticed to start bundling libraries and dependencies into it So that it makes it makes it way easier for users to use and then at some point you have basically a big blob of Things and also when you have that many dependencies You have to rebuild the image not only when you update the application But also when the dependencies are updated for example in the case of a security vulnerability So basically this is akin to inviting the slender man into your home See what the dependency problem can take us We just wanted to make the have make the application available for users just a simple application And now we have this mythological fearless creature in our living room So the next approach is people or pi pi which I'm assuming many here are familiar with For sure we are solving the dependencies problem with people or pi pi and not only that we're doing it right We're gathering the dependencies from the same place And it's with solutions like this where you really need to start thinking about Community oversight in scientific circles. This would be akin to peer review You want somebody else to look at your application to find bugs and arrows and whatnot Now there is some community oversight When you're installing package from pay when you're uploading when you're during you upload after the upload Some not all and you're gonna see why in a minute There's also some digital signature support not in the way that we might know like GBG signatures It's rather via the tough framework the upper update upgrade framework Unfortunately the framework is outside the scope of this dog So I really encourage you to go ahead and take a read. It's really good And at least now someone is thinking about security But one mean thing that can happen and has happened with peep or pi pi Is what this guy and hope that I pronounce the name right Nikolai's Saha once did he did a study where in he submitted typos quality package names to pi pi So for example instead of submitting simple Jason He submitted Jason in the hopes that some user might install it and he watched how many people install those fake packages That's linked to the to the study and Blemie there were lots and lots and lots of installations of these fake packages And you know, what's the scariest part in all of this and the reason behind Nikolai study is that peep runs arbitrary code from the internet I'm not saying peep is not a solution I'm just saying we should keep that in mind whenever you download a package There's arbitrary code being run and if you're not downloading the correct package. It's something bad. It's bound to happen And so the last method that we're going to cover is distro specific package management This is saying that Linux distributions. It can be rpm Deb file the works and this is the part that requires the most work to set it up But the thing here is that not necessarily you guys the developers have to do this work Because the the Linux distros have a teams of people called package maintainers and the package maintainers What they what they do is basically take your application once your application has become a little bit famous and Somebody wants to use it and they'll package it for you. So they're kind of packages as a service And the approach is relatively easy for and users to install because most distributions right now have a graphical update manager in addition to the console-based interface and Most importantly, this is the approach that has the most potential in regards to security distros can sign drone packages when they're in their software channels and Another good thing is that once you make it into a community-based distro Software channel. It is the community that is tasked with improving the application and sending you bug reports All this for the special low price of free So it would take a lot of time to go over this whole process in detail But for those not familiar with it rest assured it is one of the most enriching things that can happen to you as a software developer So we've seen a fair share now with the different Packaging approaches in terms of security and what they can provide. So the question now is where do we go from here now? Remember we want to get from here To here and I'm not saying we're going to make it just yet Not tomorrow not the next week, but at least we have to start heading the right way So we first have to at least start trying to solve the gap problem. So how do we tackle this one? It's very simple. We just communicate. It is not a definitive solution, but it is the mandatory first step and one of the gap problems axis was ease of installation and a good way to Reduce the gap on this axis is to have a good communication channel between developers and system administrators And this is what the DevOps process is supposed to address. Although in my opinion, we still have a way to go But basically the developer side should inform the CIS admin side about their application architecture and help them understand the design process and The system administrators on the other hand should inform the developers about the best practices regarding Operations and if you do this right we can get to a better place in terms of packaging itself and eventually Make it better for the end users too Now for the security axis of the gap. The answer again is communication And this time between developers and infosec administrators an example of what can happen when Communications in this regard fails is the shell shop vulnerability. I don't know if you guys are familiar with it A couple of years ago. We had this big vulnerability in bash, which is the main interpreter in any Linux this run unique system So as the first patch was released people started scrutinized by us and the patches more and more and more and What happened is that on top of the original vulnerability? We've had not one not to but rather five different vulnerabilities all in the span of a few days And this happened in one of the most used pieces of software in the open source world So it can happen to anyone, but if you communicate Good and fast you can prevent this As for the dependencies problem a good starting point is to stop making it that easy for the users don't Expect the users to always be dumb give them some headway and let them you know Tinker a little bit and instead of choosing seemingly easy ways of delivering the application Prioritize the cleanest and the most open ones They are out there and a good example of this are package managers whether it be a language specific package managers like peep or always a specific package managers like young or apt or whatever and In fact, there are other alternatives that I've sprung up in the past year or two Like a flat pack or snap I don't have enough time in the talk to go over these ones But they're relatively new and they were considering because the ecosystem appears to be wanted to take that path Finally, if you really want an adventure, you can always go the distro way now as you can probably tell my now I am a little bit biased I do believe you have a good chunk of experience with the other methods So the aim of this talk was to point out all the the evidence and not so evident problems and Providing other way and before going to this way It is important for you to understand the difference between a community back to throw and an enterprise back to throw So in a community back to throw the work is done mainly by volunteers people who aren't being paid for that And they're just doing that because they love it Whereas in an enterprise back to throw, of course, there's a company behind it and there's tons of money behind it so Sorry once you've gained enough traction in a community based distro An enterprise teacher will pick you up and then you have more people looking at your code And I'm making this distinction because there's a circle between community and enterprise So companies often offer volunteers to community distros and then take the community improvements Pack into the products So we have befriend the community and you befriend them all but above all You should really befriend the package maintainers these are the people in charge of getting your software to the users and If you communicate with them early and often and if you let them know when a release is going to happen, maybe a Few days in advance, especially if we're talking about a security release that'll make things so much better And the idea is that you make this update cycle easy for them and I mean this make it easy for them I'm looking at you kid lap All right That's all so now we have time for some questions. I believe Thank you. Yes. Thank you for showing us the road to the fairytale World of unicorns. We really expected that We're really short on time. So I'm afraid we won't be able to have questions and answers Okay, if you have any questions, you can find me around the conference the next few days Just look for the guy in the black hat. That will be me So sorry it took more time that I that I intended. Thank you again


So there is a wealth of information you can do here. I'm gradually going to leave protein folding, but there are two parts that I want to touch on briefly. The first one is that we haven't solved the wave in part yet. I haven't forgotten that. But if you look at that Chevron plot, it's not quite as easy as in the ideal case. So it typically looks like this, but once we move up here, the curve doesn't continue. At some point, it doesn't go faster anymore. And that's strange because here I would expect folding to dominate, and I've removed all the chemical denaturation or something. It should be great. Why doesn't it want to continue to fold? That has to do with misfolded states, which is so much interesting when we talk about prions, for instance. So what happens here is that normally you would have, let's say that we have an energy diagram, and we're starting out here, here's my unfolded state.  They're not necessarily multi-globular, so I have to call them misfolded. And they have a beautiful native state here. So there are two things that can happen here. I can end up there by mistake, but that's not going to be too bad because I have an uphill barrier to go there, which means that I will likely pretty quickly go back to my unfolded state. And then at some point, I'm going to fold down to my native state. So as soon as the native state is quite stable here, I'm going to start having a nice, clean, fast-folding process. As you're reducing the temperature here, what will happen is likely that my native state is even happier. At some point, my native state is going to be down here. Now it's going to fold even quicker. I haven't bothered drawing the energy barrier here, but you just have to trust me that the energy barrier likely drops too. So that's great. Shouldn't you just keep reducing the amount of the naturant here? Well, what will happen at some point is the following. Suddenly I am here, and I have my unfolded state, and I still have the native, and I have the new native state that's called in prime. That's even lower. But what has now happened is that some of my misfolded states have a negative free energy. So what now happens is that some of these will go down here. It's downhill. It's going to be great to end up there. But for those to go back, they might now need to move uphill. That's going to be slow. So what happens here, the reason why it's slower to go to the native state is that the misfolded states or intermediates, whatever you call them, things that I don't want to end up in, have also become too stable. And then the process actually ends up going a bit slower. So again, these seemingly simple plots tell us huge amounts of valuable information about how the molecular process happens. Now it's time to revisit Leventhal.


Go for the sustainable development goals, quality education, how can school overcrowding be solved? Mean Karen. She is a teacher with over 30 students in her classroom. Karen finds it hard to keep all of her students engaged because she has a variety of learning styles to cater to. The students have problems learning because they don't get a lot of hands-on time with Karen and they have a hard time keeping up with the weekly lessons. Overcrowding is an issue that many public schools face, and it prevents teachers from being able to reach all of their students individually to tender their needs. Budget cuts and population increase are two of the biggest contributors to overcrowding. Even though overcrowding is a major concern, there are ways to overcome this issue. The district can lobby for more funding and invite officials to the school, so they can see the damage being done firsthand. All visiting local donations and doing fundraisers are other options to ensure that teachers have all the tools needed to do their jobs during overcrowded times. Applying for grants will also help with the financial issues tied to overcrowding. Providing teachers with aids can help lift the burden from their workload. If teachers plan exceptionally well for overcrowding, taking into consideration the supplies needed, managing students, providing structure as to not lose control of the classroom, and overcrowding issues can be minimized. Being available before school or after school can also help with students who are struggling to keep up. The learning experience should be fun and rewarding for students and teachers. Ending overcrowding will help nourish the next generation of leaders.


The study found that foliage applied silicon SI enhanced growth and improved water relation attributes, chlorophyll content, osmoprotectants, antioxidant metabolism, and biochemical parameters in camellina plants under water stress conditions. This article was authored by Zahor Ahmad, Ijaz Ahmad Warh, Muhammad Amir Iqbal, and others.


28 mors abducted students of the Bethel Baptist Secondary School in Cardona State have engaged their freedom. The students were found in the forest in the early hours of Sunday. It is unclear whether they were released in exchange for ransom. Earlier this week, another three of the students were found wandering in the village also in Cardona State. More than 140 students were abducted from their school on July 8. Habila Darofa, a journalist joins us live on phone. Good afternoon Mr Habila. Yes, thank you for joining us. So my first question is what do we know about the release of six students? Were they released, were they rescued or did they escape? What exactly do we know about about it right now? Okay, actually the children were released based on according to our counsel said there was a ransom that was paid which the body doesn't want to technically say that the ransom was paid but there was a ransom being paid for the rescue of the children. We just said 100 million was paid for the release of the children. Okay, some of 100 million are was paid if I got you clearly. Yeah. Wow, okay. So what's the next step right now? As you guys saw this, what's the next step? What is the next step? Yes, the next step was they were converted to school permission there. They were not done back with their parents but it was a weekly reaction while some of the parents were crying and some of them were so much depressed making the condition of the children and some of them are not able to work. Some of them cannot reach the stress they undergo at the time of the kidnappers. Okay, okay, well thank God for the release but how is the community reaction to this seeing that more of the students are still with the kidnappers? Yeah, the comment you were reaction was as I already said it was a mixed feeling based on what is happening and some of the sources it actually says the adopters they are going to be releasing the children on badges. So that is why they are going to be between each adopted student today. So subsequently they will be releasing them one after the other. Okay, can you just give us an idea of the number of students that are still in captivity and also how old they are? Can you come again? I said can you give us an idea of how many students are still in captivity and also their age range? Okay, you know actually the one hundred and fifty one students were at the den of the kidnappers three were in their release. So about eighty, eighty above students are still with the captive these two days to be released. Okay, okay. And you know the children there are the new students later and few later are some of them right from years to years to years to the upward. So the range ages children they are no more than twenty below twenty or so. Okay, okay. Thank you for joining us. We hope for the safe return of the remaining students in captivity. Thank you so much for joining us. Habela Darofi, we speak to you. Thank you very much. Thank you. Hello hope you enjoyed the news. Please do subscribe to our YouTube channel and don't forget to hit the notification button so you get notified about fresh news updates.


Good day, I am Kaitlyn Frisbee, a doctoral student at the University of Pretoria in South Africa. I will be presenting a research article titled Smartphone Facilitated in-situ audiometry for community-based hearing testing. I would like to acknowledge my co-authors and the funders, namely the Newton Advanced Fellowship, the Global Disability Innovation Hub and the NIH. I also have to acknowledge that several of my co-authors are affiliated with the URX Group. The prevalence of hearing loss is increasing with an estimated 2.5 billion persons predicted to be affected globally by 2050. Scalable service delivery models using innovative technologies and task shifting are world health organization priorities to improve access to hearing care. Automated in-situ audiometry covered by noise attenuating ear cups facilitated by community health care workers could support more accessible hearing care. This study therefore aimed to determine the validity of automated smartphone facilitated in-situ audiometry for community-based hearing testing. Study objectives included determining the maximum permissible ambient noise levels, interdivisional liability, threshold accuracy and reliability in a clinical setting and performance in real-world settings. The maximum permissible ambient noise levels of Paltor 3M ear cups covering lexilumine hearing aids within-situ capabilities were determined by evaluating 15 adults with normal hearing according to the ISO standards. Participants were tested in a soundproof booth using free-field audiometry. The maximum permissible ambient noise levels were calculated by measuring the difference in attenuation between thresholds obtained with standard headphones, namely the TDH50Ps and the in-situ hearing aids covered by circumaural Paltor 3M ear cups to the prescribed maximum permissible ambient noise levels in the ISO standards. The maximum permissible ambient noise levels of the Paltor 3M ear cups covering the lexilumines are significantly higher than those of the TDH50Ps across all frequencies when testing down to 0 dB. The TDH50P headphones can be used during hearing assessments in a quiet room and thus as the maximum permissible ambient noise levels of the Paltor 3M ear cups covering the lexilumines are higher than those of the TDH50Ps, this confirms that the Paltor 3M ear cups are suitable for determining hearing thresholds in a quiet room. 14 lexilumine hearing aids were then tested to determine the inter-device reliability. The hearing aids were connected to a test box to CC coupler with a tone hook and prompted to play pure tones at various sound pressure levels in decibels across various frequencies. Inter-device performance reliability was high with all inter-device differences across all intensities and frequencies less than 3 dB, which is well within the plus minus 3 dB tolerance stipulated by the ISO standards. Frequency output was consistent and differed less than 0.7% between devices. 85 adult participants were then tested in a soundproof booth to determine the accuracy and test-retest reliability of automated in-situ audiometry performed independently compared to clinical pure-tone audiometry coupled to standard headphones facilitated by an audiologist. The first 39 participants were tested twice to determine test-retest reliability. Thresholds at the floor and ceiling sound levels of the hearing aid and clinical audiometer were removed from analysis to avoid biasing the results. 85.2% of hearing thresholds across all frequencies differed by 10 dB or less, which is consistent with other in-situ audiometry studies which also report a variance of approximately 10 dB. A statistically significant positive correlation coefficient across all frequencies is illustrated in this figure. The greatest correspondence was at 1000 Hz with 90.2% of thresholds within 10 dB of clinical audiometry. Thresholds at 4000 and 6000 Hz had the poorest correspondence with 82 and 80.1% of thresholds within 10 dB of clinical audiometry. This may be attributed to a few outliers at these frequencies. High test-retest reliability was demonstrated in this experiment with 93.2% of all test-retest hearing thresholds across frequencies differing by 10 dB or less. The lowest correspondence was measured at 500 Hz, where five extreme outliers were present. This illustrates the importance of quality control indices, particularly at 500 Hz. In a community setting, 144 adults were tested by three community health care workers to compare automated in-situ audiometry covered by circumaural Paltor 3M ear cups to automated mobile audiometry, namely the year test, coupled to standard headphones. The community health care workers conducted hearing assessments at the participants' homes. 44 participants were retested in the same session to determine test-retest reliability. Thresholds at the floor and ceiling sound levels of the hearing aid and the automated mobile audiometer removed from the analysis to avoid biasing the results. 83% of all automated in-situ thresholds across frequencies were within 10 dB of automated mobile audiometry. The greatest correspondence was at 2000 Hz, where 87.3% of thresholds were within 10 dB. Thresholds at 1000 Hz had the poorest correspondence, with 80.1% of thresholds within 10 dB. This may however also be due to a number of outliers or the tulip dome seal that could allow low frequency noise to enter and escape the ear canal. The poorer correspondences could also be attributed to the large differences in attenuation between the headphones used. The maximum permissible ambient noise levels for the Paltor 3M ear cups defined above are larger than those for the Sennheiser HD280 Pro headphones. The greatest correspondence at 2000 Hz is also where the maximum permissible ambient noise levels of the headphones are the most similar. High test-retest reliability was demonstrated in a sample of 44 participants, with mean differences ranging from 0 to 3.3 dB. Test-retest correspondence is illustrated in this figure. 91.3% of all test-retest hearing thresholds across frequencies differed by 10 dB or less. This study did not ever present with some limitations. The noise levels during the in-situ audiometry testing were not recorded in real time for all participants. This study did not involve children. This study highlights the potential of automated in-situ audiometry in clinical and real-world settings. Accurate and reliable hearing thresholds were obtained in both a clinical setting through a self-test and in a community-based setting facilitated by community healthcare workers. In-situ audiometry could thus make it possible to bring hearing testing and hearing aid fitting to the homes of individuals residing in low-resource settings. By bringing hearing healthcare services to those in need, in-situ audiometry has the potential to increase the reach and accessibility of hearing healthcare services. This article has been submitted to ear and hearing. Thank you for your time and attention.