Hey guys, welcome back to my channel. So today I am going to share with you how I went from this dark kind of vibrant red to this light blonde that you see today. Now, before we actually get into the tutorial part of everything, I do need to share some disclaimers with you and please do not skip through this part. This information is so crucial to know before you begin this whole journey. So number one I have to mention, I am not a professional. I do not have a cosmetology license. Any professionals that are watching this video, if at any point there's anything that you feel like I did totally wrong and you wanna correct me, please feel free to do so. I'm not claiming that everything I do is completely correct or whatever. The next thing that I wanna mention is that this is not necessarily a complete universal hair tutorial. I mean like most hair coloring tutorials, the results that I got and the steps that I took to get here might be a little bit different for you. There's so many different factors that contribute to that. So keep that in mind. You might need to tweak things a little bit here and there. So as I'm going through the tutorial, I'm gonna break it down into different steps. So you might see by the end of step one your hair looks a little bit different than minded. So you might need to either repeat some steps or completely skip over some steps. Disclaimer number three, your hair is probably going to be damaged by the end of this process. Especially if your hair is currently pretty damaged right now. So you wanna really be careful during this whole process. Use a lot of deep conditioners and really invest in good products. And then of course the last disclaimer is to just do your own research. Especially if you're not that experienced with coloring your own hair. If you are gonna leave me a comment asking me like what is developer and how does it work and basic things like that, I'm not going to respond. Do your research, Google what you need to know. Don't just use this video alone as your one source for everything. So I kind of had like an ombre going on. I just used a manic panic semi-permanent vegetable dye and that's how I got the red that I had. So I had a semi-permanent color in my hair and the ends of my hair were pre-lightened. The rest of my hair was not. So that's kind of what I had going on for me. So step one was trying to remove and fade out the red as much as I possibly could. So the very first night that I decided that I wanted to start this whole process, I washed my hair in really hot water with just like a really cheap shampoo. Obviously you have red hair. You know the things that you're not supposed to do with it. So do those things. Wash it in hot water, use cheap shampoos, clarifying shampoo, dandruff shampoo, dish soap, anything that's going to really strip out that red as much as you possibly can. Now, if you can, I would suggest doing that over like a week long period and doing it multiple times. I was a little bit impatient, so I just did it the one time but the more you do that, the more you'll be able to get that red buildup out and the easier everything else will be from that point on. Then the following morning, I decided to use a color remover. So the color remover that I used was color oops. You can just get that at any drugstore or like Walmart, Target. That color remover is really good because it works for semi-permanent, demi-permanent and permanent hair colors. So it doesn't even really matter what kind of red color you have in your hair. So I don't have any footage of me applying the color oops the very first time but this is what my hair looked like before using it and then this is what my hair looked like afterwards. So it definitely did make a difference. I mean, my hair went from being more vibrant and more of a true red to a more faded kind of orangey red. So later that night, I decided to use color oops for a second time. So after I washed out my second color oops, my hair was starting to feel pretty dry. Color oops claims that it's not supposed to damage your hair but it definitely leaves it feeling really, really dry. Always make sure that in between all of these steps, you are deep conditioning and at least leaving your hair to sit in a good conditioning mask for at least a few hours if not like a full day. So for step two, I decided that I obviously needed to still take that red out. I also wanted to lift my base color a little bit. When I was doing my research, I read so many different things and saw so many videos of people saying that if you have an artificial color like red or blue or green or whatever, putting bleach on that hair will just drive the color deeper into your hair and make it like nearly impossible to remove. So I was a little bit afraid to do that. I decided instead to use a high lift color. I read a bunch of different things that said that high lift color is actually one of the most effective ways of removing bright artificial colors. So the high lift color that I used was by the brand Ion and it was the High Lift Cool Blonde. With the high lift color, you can mix that with whatever volume developer you want. I used a 30 volume. So with high lift color, you always mix a one to two ratio. So one part color, two parts developer. So I mixed that up and I applied that only to the red parts towards the end of my hair. I didn't want to apply it right onto my roots right away because I didn't want my roots to come out like a really bright light yellowy blonde and then the rest will be like kind of dark and red and whatever. Something that you can do that I do recommend is just massaging the hair and just work that product into the hair and just keep an eye on it and see if it's starting to change color. So in total, it ended up being on those red parts for about 45 minutes. So as you can see, this is what my hair looked like after using the high lift color. It definitely did make a pretty significant difference. My hair as a whole was just a lot lighter looking and also the parts that were red were now pink. Like they didn't look red to me really at all anymore. It was just like an orangey pink. So once again, I completely saturated my hair with coconut oil, left it overnight so that it could kind of rehydrate a little bit. Then the following day I moved on to step number three. I wanted to lighten my hair all over even more and get those pink parts completely out of my hair. So what I decided to do was do a bleach wash, bleach bath, whatever you wanna call it. All you do for that is take powder lightener, developer and shampoo and mix those together. So I used one part lightener, one part developer, one part shampoo. So I just took that mixture and I just applied it all over my head. And with that, you want to just keep massaging it into your hair and just stay in front of a mirror the whole time and just keep an eye on it and keep watching it. As soon as you see that that color looks like it's pretty much all gone, then just rinse it out. It's not as strong and damaging as just straight up bleach on its own, but there's still bleach in there. So you just really wanna be careful and not leave it on much longer than you need to. I think, I wanna say I left that on for about 30 minutes. At that point, I wanna say 90% of the red in my hair was gone. My ends from about like my mouth down were just white. The top of my hair was kind of a yellowy blonde and then my mid-shaft had some parts of like white blonde, some parts of a very light peachy kind of color. My hair at that point felt so damaged. My ends were already kind of damaged to begin with. So at this point, my ends were just really, really bad. And I was really nervous to do anything else to it at that point. I knew obviously my hair was not, you know, the final product that I wanted, but I was really scared to do anything else to it because I just didn't think that my hair would be able to handle it. At this point, I decided to go to a salon because I knew that in order to get my hair this blonde that I wanted, I still needed to lighten it a little bit more. So I decided to go to a salon so that I could get an Olaplex treatment. If you've never heard of Olaplex before, it is an amazing sort of newish product. You can either just do it as a treatment on its own or you can actually mix it in with your bleach and color mixtures and it will restore damaged hair and also protect your hair when you're bleaching it or doing anything damaging like that to it. So it's an awesome, awesome product and I knew that I really wanted to use that on my hair because I did not feel that my hair would be able to handle anything else just on its own. So what she did first was she cut, I wanna say almost two full inches off the ends of my hair. So she used a level seven hair color with I'm assuming a 10 volume developer on my roots and she just kind of painted that on freestyle, just really naturally. Then after that she took bleach and she mixed that with Olaplex. I'm not 100% sure what volume developer she used with the mixture. Olaplex dilutes developer a little bit. So say you use a 30 volume developer, mix Olaplex in, it dilutes it to a 20. So I'm assuming that she used either a 30 or 40 volume but I'm not entirely sure. So then she applied that all over my hair from right where it's light down to the ends and then there were a few parts that still held onto the pink a little bit. So she just took a toner and she literally just put that on there for like two minutes and then wash it out and that's the color that I have now. So if at any point you feel like, okay, my hair is feeling really damaged, it's feeling really spongy then just either leave it alone and just deep condition it for a few days in a row or I suggest going to a salon and look for a salon in your area maybe that carries Olaplex because that stuff seriously like helped my hair out a lot. I'll put Olaplex's website actually in the description so you can go and read about it and you also can find like you can do a search on there to see what salons near you carry it. But even if you do end up going to a salon, if you do at least like the first two steps at home on your own, I think you'll save money at least once you're at the salon because at that point at least you removed most of the red so they don't have to do like as much and use as many products on you. That's my tutorial. That's how I went from red hair to blonde hair. Like I said in the beginning, you might have to tweak a few things but I just wanted to share exactly what I did and what my hair looks like between each process so that you can use that information and figure out for yourself what will work for your hair. I will try to provide as much information down in the description of the video as I can. So if you have any further questions, please read that first. So if you found this video helpful, please don't forget to give it a thumbs up. It would mean a lot to me. Also, subscribe if you're not already. I have tons of different hair tutorials on my channel. Thank you for watching and I'll see you guys in my next video. Bye. This was me earlier in the week doing deadlifts. I was doing 145.48, I think. And then here is just a quick clip of me doing.


Hello everyone and welcome. Hello. It's five o'clock. Time for watching the work. Hey, I'm SLP. It's Monday. Welcome to watch me work where we talk about your work and your creative process. We've been doing this show for like 14. We've been doing the show for 14 years or something like that. And we started in the lobby of the public theater. And then during the pandemic we moved on to Zoom and we're going to stay here because it's so much fun. What we do basically is we work together for 20 minutes by this timer. And then you are invited to ask questions about your work and your creative process. And if you have questions about your work or your process, Lolly will tell you how to get in touch and ask the questions. Go Lolly. Yeah. So if you're here on Zoom with us, you can ask a question by clicking the raise your hand function. It is usually going to be in the reactions tab at the bottom of your screen. But if you have any trouble finding it, just let me know in the chat and I'll help you out. And if you're watching live with us on HowlRound, you can ask your questions via the Public Theater's Twitter or Instagram accounts or via the Watch Me Work Twitter account, which is at Watch Me Work SLP with the hashtag HowlRound. That's hashtag H-O-W-L-R-O-U-N-D. Perfect. Perfect. Okay. So we're going to get started and then we'll do the action and then we'll do the dialogue. So here we go. Yeah, here we are. Okay. That was 20 minutes of working. Ready to take your questions about your creative process. We have a question. Yeah, Michelle. Looks like Ace has a question. You should be able to unmute. Hi. Can you hear me? Yes. Hi. Hi. Nice to meet you. So I'm writing a new play right now. But I'm experiencing a lot of fear and anxiety around writing this play based on a play I've written in the past. And so I spent, with that play I've written in the past, I spent three years writing that play. And then after I finished it, spent a year and a half just trying to submit it wherever I can submit it, convince theaters left and right. And now writing this new play, I sort of have this sort of, I feel as if there's no joy in writing it as much because I feel as if I'm sort of writing at the sort of bell of this industry master that wants me to write a play that is more likely to be accepted, to be produced or workshopped instead of writing from my own volition of creativity. To be more specific, my first play, I had nine characters and I wrote in Spanish. And then it's like this weird experiment to whoosh it. But now it's like with this new play, I don't feel as creative and fun.  And I'm just writing this play because of this energy I have for like, I didn't get to have my recognition from the first place when I'm writing this other play. So I'm in this sort of weird space where I need some guidance because I think as a young person, starting out in playwriting, I think like I'm putting a lot of like validation for my writing and like institutions and like other people, rather than for myself. Right. I hear you. Those are great questions. Those are really, really important questions. And I think as a young writer, as an old writer, as a person who's been writing as someone who is more just at the beginning of their beautiful career, I think those are questions that we always all have, you know, because the industry does like, as you say, ring that bell and say, do this, do this, do this. I ran into a writer, a really wonderful, great, talented, well-known writer who was so happy recently. And he said, I'm so happy that the, you know, there's a writer strike now, because now I don't have to do that TV stuff. And I can get back to doing those weird quirky plays that I always wanted to do, you know. And I was like, yeah, that's really great. And then I thought, gee, but I say to you, Ace, get in the habit of doing what you want and work as hard as you can to make your way that way, I would say. Because once you get into the habit of doing what other people want, especially if they're nameless, you know, the institution, you know what I mean? I mean, it's not like you've got notes from a specific producer saying, do this with your play, you know. So it's kind of like, I'm trying to write for the industry what might they want, they want a lot of different things, you know.  Instead of looking at your play, you're looking over your shoulder, what do they want?  So I would say as much as you can be your own cheerleader and encourage yourself to write what it is that you want. And so what if your play, your first play, or the play that you're trying to, that you were trying to submit didn't get picked up right away? That's okay. Write another one. But write what you want, I would say, because there's nothing worse than writing what they want, especially if you don't know who they are specifically, you know. You had a nine character play and you wrote it in English and Spanish, you said. Yeah. Yeah. So what are you doing now? Writing out like a three character play in English or Spanish or what, you know, what are you doing? Right now it's just like a typical family drama, that type of stuff where like any local community theater can like pick it up. No, I know. Sorry, I know. But I mean, if you were writing that and you were having fun, right? Then I would say go for it. So you have, you have a choice, right? You have a choice. You can either write the kind of thing that you want to write if you were writing it any way you wanted, or you could cheer yourself on and go, I'm going to have fun writing this typical family drama that any theater would want to do and just be like, I want to write that play that any theater would want to do. No, I know. So you have a choice either this way or this way, you know, or you can write, you can write at the same time. Why don't you write like the family drama and write a play like just like you want to write it.  It's tricky. I'm going to tell you either do what you want or do what they want. I would do it. I want. I do it. I really work to do what I want as much as possible. And sometimes the culture does not catch up to you for 20, 20, 30 years. That's true. Sometimes they don't get it. I mean, with my work, people didn't get it right away. It's like, I just kept inching along, you know? Thank you. I think, what do you think? I mean, if I want to be honest, I kind of already knew that answer. It was the answer that you gave me. I just needed someone to help me out and say it out loud because writing is so lonely. So just that's what I needed. Yeah. But you're on the right road. You're on the right road. Writing is can be lonely. Writing can be difficult. You know? I mean, if it were, if it were like watching TV, you know, if you just heard, you know, everybody be doing it, right? Right? Writing can be difficult, you know? And that's okay. And that's why we get together, you know, on Mondays and hang out here and just talk about creative process. You're welcome back anytime. Just come and like, you know, hang out. Thanks. Okay. Thank you. Great question. Thank you. Thank you. Okay. Allison has a question. You should be able to unmute Allison. Hi. These are really helpful. This is the first time that I've started writing in a very long time. And one of the issues that I'm having is that now that the kid's out of the house, now that I've left a group, it's very, very hard to motivate myself. And I'm having a bunch of different issues. So a lot of it is with time management. I've never really had creative ADHD before. You know, my kid moved out because all of a sudden I've got this huge amount of unstructured time. Right. And I remember one of our friends was a professional singer. He had four kids. And she would learn her, she would learn her score at stop lights. And it always made an impression on me. She's got four kids riding in the car with her. And she's like managing her time to be, you know, to stop light. And I'm not doing that anymore. And one of the issues that I'm having is how much is time wasting, how much is indulgence, and how much is creative dreaming that's necessary for the next step. So I don't know that's something that can be answered, but I could sure use some tips on structuring my own time because it's about me. And I don't have a heck of a lot of time, you know, to just like sleep all day. I'd really like to get a lot of these things done. So any tips? Welcome. Sure. Sure. Sure. I love, I love questions like this. I usually suggest, you know, what's your favorite time of the day? When are you most focused? Are you a night out morning person? Yeah, I'm a morning person, but I've got to walk the dog. So the dog gets walked. It's an hour. I meet all the neighbors and talk. And then I come home and I want to take a nap. Take a nap. Okay. Just get tired. You know, age related, I have no idea. But the, I like to try to write before I take the dog out, but it doesn't always work out that way. But oh my god, it's like that extra thing. So I'm, I'm, I'm open to hearing what you have to suggest. Okay.  Usually 7 30. And if I don't sleep the night before, then all is lost. But you don't need to know about all that stuff. It's just usually I used to wake up at 6 30. And I used to get all my writing in. And now it's just my time and the heat and everything. But I use excuses. I'm like doing all this stuff that I haven't been doing. And I'm not going to beat myself over it, you know, over for it. But it's just a totally new dynamic with me. Right. The more ideas I have, the harder it is. Get up at 6 30. Yeah.  And now you're you have to readjust, you know, you have to readjust.   But even if it's just 20 minutes of writing, if that's, you know what I mean, if you get up, say you don't get up at 6 30, say you get up at seven. Okay. You know, great.  And that's your writing. That's going to be your writing.  If you get 20 minutes of writing done every day, you're going to get some writing done, you're going to start to accumulate writing. I hear you.  I'm all into it. But these are my issues. And I don't need to drag you into that. But it's like, there's like this weird thing that I'm like using any excuse not to write.  And yes, absolutely. But some of it has changed. Well, like we said to ace, you have a choice. You can write or don't. That's your choice. Should I write the weird thing that I want or should I write the thing that I think people are going to do? Right. We have a choice. You have a choice. I can get my writing done or I can't get my writing.  You know, someone's not holding a gun to your head and it doesn't sound like you're writing like Anthony Trollup for money, you know, you have a choice. Do your writing or don't. If you're choosing to do your writing, then you got to say, okay, I'm choosing to do my writing. You know, I don't have to write. I'm choosing to write. It's a gift. I'm choosing to write. So what do I have to do to get my writing done? I forget it by at least seven o'clock and do 20 minutes of writing. That can grow. Then I can get up eventually by six thirty again and have an hour before I walk the dog or when I come home after walking the dog, I can have a whatever cup of strong tea or coffee or whatever and focus and do my writing right after I come home and walk the dog after walking the dog. It sounds so easy. You know, it's like, yeah. And that's the thing. Actually, it is. It is once we once we get once we make the choice. You know, this or this, you're going to choose your writing. Then you're going to move the things out of the way that are that are telling you, you're not that you shouldn't do it. It's just a it's a kind of a strength of mind. You're going to say, I'm going to do my writing. I'm going to do my writing. I'm going to do my writing. Maybe have a friend, one of your neighbor friends, if you like them and you trust them, you can check in. I'm going to call after I come home.  So maybe you have another friend who's engaged a creative exercise also. And you guys can be like creative team buddies or something, you know. A buddy sounds great. Yeah, it could help, you know. Yeah, I appreciate it.  But it's just getting in that thing that's just gotten incredibly hard. And I will figure it out and I'll report back. Okay, thank you. Good question. Thank you, Allison. You should be able to unmute now. Let me try again. You should be able to click the unmute button. There you go. This is not so much a question as a comment. When you just said, when you were talking to Ace and you mentioned, you know, just like deciding who are you writing for? Are you writing for a group or are you writing for yourself? And it just brought to mind a case. What you had said, sometimes it takes the world time to catch up with you. And I just, there was, it brought to mind a specific woman that I knew who's since passed on. And she used to teach at, she taught film at City College. And she was trying to make films back in the day. And she, you know, was struggling, but she had her ideas. So she made this film, but at the time it got no recognition. And then she got ill and she passed. She has children. In fact, I recently talked to a daughter. And then literally 30, 40 years later, her film is celebrated. A film that, you know, at the time she just didn't get, well, she had enough support to do it. And then it got done. And then somehow, so many years later, she had the recognition posthumously.  But I remember that time when she, it was, it was kind of rough going, but she still did it. That's my whole point. And so I think that you're saying that it was what she wanted to do. That was what she said, doing what you want to do. And the results or maybe the results you expect, maybe they might come and maybe they might not come, but she, she did what she wanted to do. That's great, Louise. That's a great story to lift up. And because when you're, when you get older, you look back and you go, well, at least I told the stories I wanted to tell.  I hope they're not just working for, you know, money. But you have, there's a kind of joy in the fact that you do what you want to do. So yeah, definitely. Thank you, Louise. That's a beautiful story. Who's the, who's the filmmaker? The filmmaker is Kathleen Collins. She did a film called Losing Ground, which starred Saret Scott. Oh, okay. And it also starred this guy who, Bill Gunn, who at one time, I think he wrote a couple of things. And then it was, you know, they got a new print, everything, and they were out there, but I had the opportunity to meet her daughter.  And then tears start coming down her eyes, you know, but, but I think what, what, what got to me in terms of what you said was doing what you want. Of course you can work for somebody else. Sure. But doing, and that's what she did. That's absolutely what she did. Mm-hmm, mm-hmm, mm-hmm. Cool, cool. Yeah. You know, and again, just to be, just to say, Ace, I'm not saying like if you get a job offer to work on a TV show or whatever and you're working in a writer's room, take, take that. I'm not saying, yeah, don't take that. Don't make money and go for that. That's because you'll have specific instructions about what they want you to do. That's fine. But when you're trying to guess what an audience that you don't even know might want, that's very, very tricky. That's a tricky place to be. Okay. Okay. Yeah, thanks. Thank you for that. Thanks, Louise. Looks like we got Lou. Hello, Moon. Hi. Hey. I'm just vibing on this theme that's emerging today, so I'm going to share slash ask. I had a, I was working on my project over the weekend and I've been trying to solve a piece of my project and I figured out a structure for it that I just, I just was so excited by. I got so happy. Mm-hmm. And I laughed out loud and I stood up and I told Peter my husband, I was like, I got it. You know, but I've got it. You know, like, I don't know to be determined, but I don't know. I'm just vibing on the offerings of everyone else's shares and I just wanted to say I was pleasing myself this week. I feel like my work is the most me it's been because I've trying to get to that place and I, I think it's the most me and therefore is the best in some ways that it's been, I mean, determined sort of to ACE's founding question of the room today.  And, you know, they've floating around my head, but I don't know. It's such an interesting, it just I'm really intrigued and so grateful for this space to talk these things out because it's been on my mind too. I'm like, have I just gone off the edge? Like, did I just lose it? Is this what this is what it feels like? Cause I was like laughing, pleasing myself so much with my work. And I don't know. I am, I think it's a good sign. And, and so I'm going to see where it takes me. So I don't really know what my question is. Maybe I'm just sharing today too. I don't really have a question. I think I just wanted to say that because I've been really inspired by what everyone's saying. It's great. It's a great comment. Thank you. Thanks for listening. Hello. Can you hear me? My face froze, it seems. I can hear someone. Oh, it's Lolly. Can you hear me as I'll be? Yeah, I can hear you Lolly. Okay, great. I froze, but it sounds like at least you can still hear me. How weird. Something's happening. I'm going to join on my phone really quickly. Please hold. Oh, you're back. Oh, I'm back. Great. I'll join on my phone just in case, but it looks like Alson has another question if no one else does. Sure. There we go. Hi. I have another question that might have a lot to do with my first question. And it's on a totally different topic, but it has to do with sharing the creative ideas that you have. And I think that one of the issues in not being able to go back is because I've shared too much of what I plan to do. And I don't know if this makes sense, but I talked to a friend of mine who's an editor and I said, you know, I'm going to revisit this thing that I've been working on 10 years ago. And you know, she's very quiet and, you know, you start reading into that a lot. And as soon as it was out of my mouth telling her what I wanted to do, I was afraid to do it.  But as soon as I let a creative idea go, it's meant to be kind of shared like you go, but then it kind of loses its magic. Right. I hear you. I hear you. That's one of the reasons why we don't actually share our work. That is one of that is probably the reason why we don't share our work and watch my work. I believe that you keep the lid on the pot and it boils more effectively, you know. So yeah, we don't we don't read our work or talk specifically about our where we talk about the process, not the product. So how can you get the lid back on the pot?  So when you talk to your, if you have a friend, a writing buddy or creative buddy and you say, hey, we're going to check in and say that we did our work. Oh, what are you writing about? They might say, and you're like, it's I work better if I don't talk specifics. I'll, you know, I'll give you a copy of the work when I'm done. Is it a novel? Is it a play? I work better when I don't talk specific. I got to keep it in my head. Right. So you can just say, like, you know, that that's how you work best. And then so that's if you need or if you're going to create a situation with a writing buddy. And then about the editor friend, you can practice make believe. So you can replay the scene. So this is gonna, you're gonna, you're gonna replay the scene. You're gonna sit yourself in the, where were you in a room at a diner? Where were you talking with her with them? Phone, phone, phone. Great. Do you know where they were when you were talking to DC? Do you have you been to their? Yes. Because you can imagine where they might have been sitting. I think so. Yeah. Ten. Okay, great. And you know where you were, right? Okay, good. Okay. So imagine them sitting wherever they are, right? And you imagine you sitting or a better yet have them come over to your house. Not really. This is pretend.  And you're having tea or whatever, right? And recreate the scene and play it and you pitch them the idea. And they say, what are they going to say? What do you want to hear? I think I lose either way. If I hear great, then I kind of don't get what I want to be. No, I'm sorry. I didn't play with. No, no, you don't lose either way, honey. One way you already lost. This is the way you're going to win. Okay. They're going to say, wow, that's a great idea. Don't tell me anymore. I'd love to hear more about when you're done. That's what they're going to say. Wow, it's a great idea. I'd love to hear more about it when you're done. And that's going to make you feel good.  I have fuel now to write every morning. Thank you. You have to hypnotize yourself, people. You have to hypnotize yourself, really. You have to start telling yourself these like good things about what you're up to. Hey, I got it going on. Hey, I'm doing all right. Hey, I'm going to work for 20 minutes, and it's going to feel good. You got to start telling yourself positive things and really believing it rather than telling yourself negative things. I don't know what I'm doing. I'm no good. I don't have a team. I have no clue. All these things, they're not helping you. So tell yourself, I'm going to get up by 7 o'clock and I'm going to get my writing done. I'm going to reimagine the scene with my friend who's the editor, and they're going to encourage me and I'm going to feel good. Just play in your head. It sounds weird maybe. No, it's great. It's really, really effective.  And then you're going to be motivated to write. The self-hypnosis thing is huge, and I think that that's going to be my project, you know, to really, really work on that because it's obviously a theme with me. So I will pay attention. Yeah, what comes out of your mouth, it goes right into your ears. Look at that. Look really good.  Oh my God. So it's going into your head, right? Why not make it good stuff? It doesn't cost you anything. It's not like I'm saying go out and buy a program, you know what I mean? For $100. I'm just saying give yourself some good self-talk. I appreciate it. Thank you so much. Thank you so much. Great question. Yeah. Thank you, Alison. It really, really, really helps. I mean, just what we can do for ourselves.  Sometimes if you find yourself walking, even walking down the street criticizing somebody, oh, look at her. I would never wear that color.  You know, all that negativity, just be mindful about what's going on in your head and what we're doing, what negative stuff we're saying about other people so that we can feel good about ourselves.  Hey, I'm going to pour some love on that. I'm going to pour some love on that. Just walk around like that. It really really helps.  Yeah, right. It really helps.  It's just, it just helps you stop, you stop criticizing other people and suddenly you criticize yourself a lot less. You know, you start just putting love on other people. Oh, bless him. Oh, bless her. You can forgive people who have done you wrong. That's a good one. You know, I forgive so and so whoever, you know, for, for whatever they did. They hurt my feelings. It was real. I let them go. I'm not going to carry that around anymore. You know, I'm not going to say, and when I think about that, I'm not going to go around like that.  You know, it really helps. We have time for about one more question. If anyone would like to volunteer. We're back on set. ASLP. So yeah, this whole conversation is really helpful. I spent Saturday with a young cousin who, who was doing my headshot. She has a photography business. And I was, I've been reflecting on how much artistic talent there is in my family and how much folks resisted it and didn't, and encouraged us not to pursue it and, and how much, how much that I internalized. So, you know, my, my mother was born in 1924. My father was born in 1916.  It's like, okay. So, as I think about what I'm doing and how I, how family is a part of this work that I'm, I'm doing, it, it strikes me that some of what gets in the way is, is the family part of it. And it was so refreshing to be with this cousin who was just very creative, the great, the great photo shoot. And then the son of the other cousin, so she's a daughter of one cousin, my first cousin is, is on, you know, on the autistic spectrum. And it's an excellent photographer too. And it just really, you know, it's just like, so, so for me, the question is, how do I, how do I let myself, you know, enjoy the family and channel that creativity that, that folks weren't allowed to have. You know, I think there's a whole ancestor thing around who, who didn't get to express themselves. And where that, not that I have to write their story, but that they would want me to write my story, I think. And write the stories that I feel are, are mine to write and are important to share. So.  You know, you got, you know, you got to like appreciate that because that's the voice of someone who cares about you.  Those are the voices that you got it or, or, or anybody saying something positive and encouraging about your work.  People think out there, she is walking on the street, talking to herself. Yeah.  It's difficult, but it's also easy. Once you just decide, you decide, you're, I'm going to be, I'm going to watch what my mind, what goes on in my mind. I'm going to, I'm going to be mindful. Yes. And yeah, get a handle on it. Yeah. Thank you. Good question. It's six o'clock. It is six o'clock. We will be back here same time next week and the week after those sign up sheets are on the public theater website. So please sign up and we'll see you then. Thank you all so much. Thanks. Great week. Bye.


friends and welcome to StartItUp. Today we have got a fantastic, brilliant business opportunity for you which is really as fresh as it comes. It is called the POD Hotels or the Capsule Hotels. Now what is happening today is that there is a solo traveller who is always looking at options for affordable lodging opportunities and you can start your own new age innovative lodging business just trying to service this person and this is what the POD or the Capsule Hotel business opportunity comes in. Just to give you a background the POD Hotels started almost as back as about 2015 in Japan which anyway has a spacing crunch and then of course it became so popular over there that it went on to other countries like China, Singapore, some other parts of Southeast Asia and of course in about 2017 and 18 it entered India and their first company to start it in India was a company called Urban POD. So what has worked for the popularity of the POD or the capsule hotels is the cheaper booking rates, flexibility in booking and also the experiential POD design that is existing today in these capsule hotels. Now POD hotels are very tiny small hotel arrangements in which there is just a tiny room in which there is a small bed and the travellers are there looking for a small space just to rest for a while or take a nap would use this space for some time. So now capsules which exist within the POD hotels are actually arranged one over the other and the guest room itself is almost like a small chamber in which their bed is the room is just the size of the bed in which the person can actually draw and just sit up on the bed or sleep on the bed. Each POD contains a bed with a mattress and a proper bedding, a personal television set with a headphone facility, adjustable lights, charging points, free wi-fi, adjustable air conditioning facility, a dresser on the wall, maybe a mirror or perhaps a sliding door. So the POD hotels actually have shared facilities which could be the form of locker spaces, which could be the form of bathrooms, even a restaurant where the residents can go and enjoy a snack or a breakfast or a small meal. There is separate place for luggage keeping luggage or valuables which may be a small locker within the room or a different locker facilities which are available. Now the thing about POD hotels because they are currently new that you need to be extremely distinctive about where you're going to put it up in terms of its location. Right now it needs to be located somewhere which is near the transit area which could be near an airport or a railway station or even some metro stations or of course close to the business districts. Now as the popularity of POD hotels will grow you will primarily require or see POD hotels everywhere that you would need the right land in order to set up this property. It would of course work the best if you own the land yourself but in case you do not then it would be better that you actually run into a partnership with somebody who owns this property and you can go out and actually construct this POD hotel yourself and do a revenue sharing arrangement. There are also opportunities today to be entering into a relationship through a public private partnership model with the government because IRCTC more recently announced that they want to set up by the end of 2020 POD hotels close to the Mumbai Central railway stations and of course as we go forward in other cities also. So what could be an ideal size for a POD hotel? You can at least start with a square feet area of 9500 in which you can put up about 140 to 145 small sized PODs in which you can accommodate close to about 150 maybe some children within this hotel. So now once you have identified the right property now you will need to get into the construction work of the POD hotel. Now the typical cost of constructing a POD hotel would come somewhere between 15 to 16 crore rupees depending upon the right city that you are putting this POD hotel in. Setting up one particular POD with all the facilities around it would typically cost you somewhere between 7 to 8 lakh rupees. Of course today because the whole concept of POD hotels is very new you might want to think about taking up a franchise of a Tapsool or a POD hotel as well. Now normally one would think that the customer of the POD hotel is either a person who is a frugal traveler or a student or somebody who is looking for cheaper lodging facilities when they are in their travel but that is not the only customer as it has been internationally noticed. The customer for a POD hotel could also be a city dweller who because of his intense working hours and long commute may decide to stay back at a POD hotel rather than travel back to his home for a very short duration of sleep. The average night stay in a POD hotel is typically between rupees 1000 to 3000 rupees. It could vary between a classic POD, a private POD or a sweet POD depending upon what the customer has chosen. Also there is a facility in these POD hotels to actually take rooms by the hour basis which are typically called the nap hours. The rate of the room would also typically include breakfast. Now the occupancy rate today in a POD hotel is being seen close to about 65 to 70 percent of the total rooms facility which means that given with this occupancy rate you'll be able to actually break even within a year if not less. So that is what the POD hotel facility looks like and as a business opportunity it is extremely very promising for somebody who wants to start this lodging facility. I hope you enjoyed our episode of start it up today. We look forward to bringing many more business opportunities to you but of course you can look at more business opportunities on www.entrepreneur.com. Also if you would want to boost your existing business look up www.entrepreneurplus.in. Like to get notified for more such videos


For a long time, classical liberals and libertarians insisted that, in fact, justice was only about rights. If you have the rights of self-owning individuals protected, then whatever happens and whatever patterns emerge in society, those patterns will ipso facto be just as though markets define what justice says. I think that's a mistake. I mean, I think there have been critics of liberalism, critics of classical liberalism such as G.B. Shaw, whose politics I don't like, but who had a point when he said things like, for these classical liberals, justice is the right to have tea at the ritz, only for those who can afford it. Classical liberals, I think, sell ourselves short and we sell our tradition short if we think we're only about rights. We're about rights first and foremost, absolutely, but we can also be concerned for wider considerations such as how people do, how do working people do in a free society? Does capitalism create a structure by way of having these rights that also produces benefits that are part of the system itself that we could claim is our benefits as moral advantages of our system? And I think for liberals to move beyond rights, to talk about distributional concerns and the distributional advantages and productive advantages for the working poor of capitalism would be a strong and important move for us to make.


Good day, fellow investors. In this video, I want to show you five charts that show that we are close to the next recession. So, let's immediately start. The first chart is the unemployment rate in the US. And you can see that we are now getting close to 4%, which is very, very low. For the past few times, every time the unemployment rate went below 5%, a recession happened in the next few years. What happens when everybody is employed? Wages start improving. Companies can't hire new people to grow, so there is higher competition, higher costs, and there is not the possibility to really grow that easy. So that's normally in an economic cycle. In the late part of the economic cycle, unemployment is very low, but this means that a recession is getting closer and closer, unfortunately. And if you go back to the chart, there is no stability. It's not possible to keep an economy stable at a 4% unemployment rate, what the feds want. It never happened in history.  There is no stability. Everybody who tells you about stability doesn't know and doesn't understand economics. Neither the fed. They're lying because that's their job. The second chart shows the consumer debt payments as a percent of disposable income. And now it's already close to the levels where it was in 2007. We, as consumers, we can take only so much debt, but the more debt we pay, the more we are spending now and renouncing on future consumption. Future consumption is necessary for the economy to grow. This can probably go a few 1% point higher, but then a recession is definitely close, especially if the Fed increases interest rates that put more pressure on the debt service payments. The next chart, the effective federal funds rate, the Fed's interest rate. The Fed starts usually significantly increasing the interest rate just before a recession. And the red arrows show how. Just before a recession, the Fed starts panically increasing because in order to help in the recession, they need higher interest rates so that they can lower them. If they don't have higher interest rates, they can't go. They probably will have to go below 0, minus 1, minus 2 in the next recession. So they have started increasing them. You can see that those increases always lead toward a recession sooner or later. So again, a negative that shows that we are in the late part of the economic cycle. Number 4. Whenever vehicle sales start dropping, the economy starts contracting. We all love to buy new cars, but you don't need to buy one every year. And especially if there is no growth in the economy, companies don't grow as they can't hire new people because everybody is employed. They don't need new cars. This starts to take toll on the economy, on manufacturing, on industrial production. People start to get fired and you have the circle reverting. That's nothing bad. A good recession here and there is good to eliminate the inefficient companies and let the real good productive companies grow. Nevertheless, again, the line is in a downtrend. We'll see for how long, but we are close. The fifth chart is the most useless recession indicator. This is the best economists can come up with. And you can see here that they tell you it's a recession when it's already a recession. They cannot predict it. So wherever you read something that someone can predict a recession and you can sell your stocks before a recession, that's impossible. Perhaps we already are a recession. Then you need two quarters of negative economic growth to be in a recession. One is normal. One can be due to seasonality. But will that be again the case in the next quarter? So it's practically impossible to time a recession. The only thing you can do is know that we are in the late stage of the economic cycle and prepare according. I want to focus more on economics on this video. Tomorrow I'll talk about your portfolio, portfolio positioning in relation to your investing goals and the late part of the economic cycle. For now, let's go back on the macroeconomics. We are close to a recession. Perhaps it will happen this quarter. Perhaps we are already in a recession. Perhaps it will happen in the next five years. But we are close when you look at the economic cycles. It's natural, it has to happen and it's good. Economy goes up, it falls, clears out the bad and then it grows again to higher levels. It has been happening since the beginning of time. It will happen again. And the funny thing is that when everything seems perfect, when everybody starts thinking, oh, this time it's different. There will be no recession. We are the closest to a recession. Please subscribe tomorrow with a video on how to prepare for a recession, how to protect your portfolio, how to invest in the late part of the economic cycle. I think there are still two years, three years to listen to Ray Dalio. So we can still be at ease, enjoy the returns of the stock market. But nevertheless, we have to start thinking about being prepared. Thank you for watching. I wish you a great life. I wish you high returns with no risk. And I'll see you in the next video.


Hi friends, welcome back to my channel and a very special welcome. If you're new here, my name is Jen. I'm a certified weight loss and nutrition coach and it is Saturday. So it's grocery haul day. We have a massive stock up haul from actually three stores. We went through a lot of our groceries this last week and it was time for me to make my Sam's Club run.  Subscribe. If you're not, turn your bell on because we do a grocery haul every Saturday and I actually upload five videos every single week. Check out that description box down below for nutrition coaching. Highly recommend personalized macros and calories. This is how I've lost and maintain a hundred and forty pound weight loss as well as one-on-one coaching. If you would like to chat with me directly, links and discounts to my favorite things and my Facebook group come join us there. We'd love to have you are all down in that description box. So let's head on into my kitchen for this massive grocery haul.  I just got dressed in my makeup, put my jewelry on and now I need to put on some perfume and I just opened up my package from dossier. So you guys know that I order two fragrances every month. This is a little bit of self care that I do for myself. I love perfume. I love fragrance and I love dossier. So my two fragrances for August just showed up. So I thought I'd quickly share them with you. We'll pick out which fragrance we want to wear today, but this is what the packaging looks like. It's packaged actually really nice. This makes an amazing gift. So the first fragrance I picked up is Ambri Sage. So I've really been into summer scents now. I feel like I want to transition into fall scent on the little card. It's going to tell you all about the fragrance dossier actually replicates high-end fragrances for a much more affordable price. So instead of spending hundreds of dollars on a fragrance, it's 29 to 49 dollars per fragrance. So you're able to really treat yourself to multiple for the regular price of one high-end fragrance. So Ambri Rose Getting Into Fall is inspired by Tom Ford's Effing Fabulous OD perfume. Now the top notes are Bitter Almond, Sage and Lavender. Middle notes are Leathery notes, Oren and Vanilla and the base notes are Amber, Blonde Woods and Tonka Bean. So this should be a little sweet, a little bit spicy. I have smelled this perfume. I've actually smelled all of the perfumes that I bought in Sephora and high-end stores and dossier always replicates them beautifully. That's so good. That is very fall. It's definitely a little woodsy. It's a little earthy, but then there's the back note of the sweet. Oh, it smells absolutely delicious, just like the Tom Ford. One other quick thing about the packaging that I love is it has a magnetic lid. So you can leave these in your car in your purse. They can be tipped over and they don't leak. That is something I appreciate. I always leave a fragrance in my purse. And then the second one that I picked up. Is Floral Lavender. So again, this is a good transition from summer into fall. This is a replication of YSL's Libre Odi perfume. Now YSL is one of my favorite perfume brands, but she pricey and the Libre smells so good. I was so excited to see dossier replicate this one. Your top notes are Mandarin, Neroli and Black Currant. Your middle notes are Jasmine Lavender and Orange Blossom and your base notes are Vanilla, Amber and Musk. So this is going to be a little sweeter with a back note of Musk. So again, that perfect transition shade into this one, which screams fall. So yummy. It is so YSL. I mean, that is the Libre perfume. Oh my gosh. I feel like we should wear this one because we're not quite fall yet. We're kind of transitioning. I'm going to smell really good going to the grocery store. So I thought quickly I'd share what I picked up for August since the package just arrived. I will link dossier down below for you. I do have a 5% discount. You can stack that on any other discount on the dossier website. So you kind of get to double dip the discounts. I'll put all the information down below for you. And again, I have floral lavender, which is YSL Libre replication and Ambri Sage, which is Tom Ford's Effing Fabulous replication. So the first part of this week's grocery haul, big massive haul comes from Sam's Club. I haven't been to Sam's Club in a couple of months and we were low on a lot of our go-tos. What you don't see is a 35 pack of Diet Coke for Troy and a big huge case of Gatorade Zero. So I picked up Kleenex, always, always by Kleenex at Costco or Sam's Club. I will need to go to Costco too, probably in the next few weeks to do my Costco haul. These were, I feel like more affordable than the ones at Costco. So I grabbed those of the members Mark Brand and then Troy is obsessed with these canned raviolis. I think they're disgusting, but he loves them and this big pack was only $12. So about a dollar a can picked up some more vanilla extract, the price of Sam's Club is the best is about $10 and this is the pure vanilla extract. If you saw my grocery haul last week, I talked about how expensive Pledge was. It was almost $7 a can and this three pack was I think 12 bucks at Sam's Club. So I just went ahead and got the three pack. We'll have Pledge until we die, but it's a much more affordable option. And then I picked up Troy's favorite cheese. He loves Colby Jack. This is on sale right now for about $6.50, which is really good. This is my favorite uncured lunch meat from Sam's Club is the turkey pastrami. I just like the flavor of this, the texture of this and I have a hard time finding a turkey pastrami that I really like and this one is delicious and I appreciate that it's uncured. We stopped my favorite butter, my Kerry Gold. I am good with the Costco brand or the Kerry Gold brand, 10 bucks. Really good deal for that big pack of butter. And then I found the little rice crispy mini. So these are the little mini squares. There's a hundred of them in this box. They're only 45 calories apiece and I thought this would be a good pre or post workout snack. I always like a fast acting car before I work out. So this would be the perfect thing to eat on my way to the gym and then I figured if we didn't eat them all by Halloween, they would be great to hand out to the kids. We get lots of kids in our neighborhood. I did grab some more heavy whipping cream because I've been loving making my old coat cold foam. Stay tuned. I am going to share that in a what I eat in a day video. I've just been perfecting it, but I am absolutely loving it. And this was only this was less than five dollars, which is a really good deal.  Again, my yogurt bowls. I love mixing protein powder into this and Greek yogurt is just such a low calorie low point way to get in lots of protein. I wanted the special K with red berries cereal. So I grabbed the big two pack. I have heard all about these popcorn. Popcorn popcorns. So they're similar to popcorn, but it says better than popcorn. This is from the brand like air. You get eight classic eight cinnamon bun and eight pancake. I've heard the pancake is really, really good. There are a hundred calories, no artificial ingredients and gluten free. So I'm really excited for these.  This is a better deal because I get to try all the different flavors. And this is another new thing that I've never seen before. This is from the brand natural endurance. These are plant based protein chips. So I guess similar to quest chips, but with plant based protein, not your flavor or 10 grams of protein and they're only 110 calories per serving, which is way less than quest chips, I think. So I'm excited for these 110 calories, 10 grams of protein, couple grams of fiber. Hopefully they taste good. They sound absolutely delicious. If they give you the whole Doritos five. I did grab some more fully cooked bacon. We're not totally out, but this is just such a killer deal. You actually get 72 pieces for about $15. Biggest bag ever of walnuts. I'm actually completely out of walnuts and I've been liking these in my oatmeal. I like to add these to zucchini bread, banana bread, and I love to put these on my yogurt bowl for a healthy crunch. I also got these because they're my favorite thing ever that come out at Halloween. This is from the brand nuts. These are the bats and jacks pretzels. So these are little individual bags. You get 66 of them for $8, 50 calories a piece. These were my go to forever pre workout as that fast acting carb. And I love that they're little individual bags. You can take them with you and stick to a serving. They also have the mini cheeseballs if you prefer those and you can't beat it for $8. And again, if there's any extra come Halloween, we'll include those in our treats that we give away. I also picked up a huge thing of corn starch. I mean, this is a huge thing. It was $3 and 75 cents. I am out of corn starch. Also some ranch. This is my favorite ranch. I'm glad that they went back to this flat squeezy bottle instead of the really tall round bottle. This is much easier to store in the refrigerator and it was about $6 always by my Canadian Bacon at Sam's Club. Now that I think about it, I probably should have grabbed a couple packs. We love this for breakfast sandwiches. It's such a great high protein low calorie option. I did pick up a couple of fruits. So I have blackberries. These were $3. That's an amazing deal. And then these otherwise known as moon drop grapes or sweet sapphire grapes. These are my favorite grapes ever and they were $5, which is a great deal. These grapes are typically really expensive. Some more fabric softener because we just ran out yesterday. This is the lavender and vanilla scent. It smells really good. And then not one, but two boxes of the premier pumpkin spice protein shakes. These are my all time favorite protein shakes ever. I plan on stocking up before the season is over. I think when I go to Costco or anytime I'm near Sam's Club, I'm going to go grab a couple more boxes just to have a stockpile. I love this flavor so much. I forgot something from Sam's Club and this is one of the best things. These are the true fruit nature strawberries. These are freeze dried strawberries and white and dark chocolate. I love these so much. I almost got two bags. That's how much I love them. $10, which is a really, really good deal. This is a nice clean sweet treat. So that is everything that I picked up at Sam's Club. Let's jump into the rest of the grocery haul. So here's the rest of my grocery haul for the week. I went to both sprouts and my local fries, which is a Kroger store. So let's hop into sprouts first. So as always, I grabbed the all-white meat, shredded cooked chicken. Super convenient. Anytime I have a recipe that calls for cooked chicken, I always buy this. It is ready to go. We give this to the dogs. It makes for a quick, easy protein meal. These sprouts brand spices were Bogo. So they had quite a bit of buy one get one free things.  So I grabbed both of those. Of course, my raw waters. These two are probably my favorite flavors, the Georgia peach and the mango clementine. I love these. They're electrolyte waters. They're 20 calories organic and they taste really good. I love having these post-workout just to rehydrate. They're simple mills. Crackers and cookies were buy one get one free as well. So I did grab the seed and nutfins, honey, cinnamon and the chocolate brownie. These are really good. I like to crumble these up on protein pudding on Ninja Creamy or they make just a really good crunchy snack, really nice clean ingredients. And then I grabbed some Bonsa Pasta Angel hair. We always like to have a spaghetti on hand or pasta in general. Sometimes we'll just whip up a pasta dish for dinner. So I grabbed some more Bonsa and then I did see in their meat section that they had their pot roast on sale and I've been kind of craving pot roast. So I think I'm going to throw these in my crockpot today. So I grabbed two. This one was normally 1850 for 1203 and 2161 for 1405. These are all natural 100% grass fed grass finished Angus beef, the best of the best really truly. So I think I'm going to throw a crock pot in going to throw pot roast potatoes, carrots and then I'll show you as a packet for seasoning that I grab at fries for the pot roast. They had their made good crackers on sale. They had pizza flavor and cheddar flavor. So it says star puffed crackers made from vegetable. So I thought this would be again just a crunchy snack that I could pair with a cheese stick or some pepperoni or really whatever I wanted for a snack. But you get 55 of them for the calories and the points similar to Goldfish just much better ingredients. Speaking of ingredients, I'm really excited for this. I think I'm going to have some avocado toast as a late breakfast this morning. This is the chia cracked rye bread from Sprout small batch bread. I want to say was like 449 which is pretty pricey because because this is really like half of a loaf of bread, but it sounds really good. I love rye and chia seeds are just such a great super food. So I'm definitely excited to try that bread out. I did get some more of my dried mango. I like to have these as a snack usually with some type of protein. This is like the sweet component of the snack. I count these as zero points. They have the same macros as regular mango. I grabbed some more croutons for Troy. We've been doing a lot of salads and we are completely out of croutons and I also picked him up his favorite popcorn from lesser evil. This is the Himalayan gold. This is their butter version. Also on Bogo was their Chobani yogurt. I'm really excited about these. These ones are 140 calories but have 10 grams of protein. I usually like to grab the zero, but they didn't have it and this will work in a pinch if I just need something quick and simple for some protein and then lots of produce because sprouts is my favorite for produce. So I have some fresh cilantro, some organic baby spinach. This is for a recipe and then whatever is left will use for salads. I needed blueberries for my meal prep and these were two for five, some on the vine tomatoes, a little bit of red cabbage, organic red cabbage or purple cabbage. This is for my meal prep as well. Some organic green onions for a recipe and then of course we love green onion in salads. You already know we love peaches. We ate all the peaches we bought last week. So I went ahead and picked up four more and then they're pre cut up ready to go pineapple chunks were on sale for 250 love pineapple chunks on cottage cheese. It's kind of been my go to lately and I did pick up some cottage cheese from fries as well. So that is everything from sprouts. Let's jump into what I grabbed at fries. I always check out their reduced bakery section. We usually buy some type of sweet treat from there every week and this week I actually got the soft top cranberry orange cookies and then some sugar cookies for Troy. Those are his favorite and then they had their little cranberry orange scones. I really like these as just kind of a sweet treat or a side with a protein packed breakfast. These are like $1.25 and they're really really delicious. I did pick up some reduced fat shredded cheese for a recipe and like I said cottage cheese much better price at fries than sprouts. I want to say almost $2 less. So this is my favorite good culture low fat cottage cheese and then I did grab two of the good culture sour cream. This sour cream is so good and it has probiotics. So I picked up two because I need them for a recipe. I'm roasted red peppers also for a recipe. I always make sure I get the ones in water not oil. I also needed two cans of cream chicken soup. I always get the healthy request. It's my favorite and then I did grab some borrilla protein plus pasta as well. Sprouts didn't have the protein plus. I like the Bonza and I like to have this one. Troy doesn't love the Bonza as much as this. So when I make something for him, I typically use this one. If I'm making something for myself, I'll use the Bonza. I also needed some frozen a Southern style diced hash brown potatoes for my breakfast meal prep. And then this is the packet that I picked up for the pot roast. This is from Campbell's. It's the tavern style pot roast. All you do is add your beef and this is a sauce. So I thought that would be really good to throw in the crock pot with the roast and then this is one of my favorite little go to easy snacks. It's Colby Jack cheese and turkey sausage. 399 for three of them. Troy likes them. I like them all protein. Gotta love that. And then some graham cracker crumbs for a recipe and I like to have graham cracker crumbs as a topping for Ninja creamy as well as protein pudding. It just gives that nice crunch. My Fairlife chocolate milk for my protein shakes. This is a go to for me and then I ended up getting 2% milk for Troy because they were out of non fat and out of skim. So maybe the milk I hadn't shown up yet. So he did grab him 2 gallons of 2% milk. So that is everything for the week. Let's jump into what's for dinner and what you'll see in meal bread. So here's what's on my menu for the week tonight Saturday. We're actually going out to dinner with one of my boot camp girls and her husband tomorrow. I'm going to make sloppy joes on Monday. I'm doing Baja chicken tacos. You guys will actually see this recipe in Wednesdays. What I eat in a day Tuesday's leftovers Wednesday. I'm making a steak bowl kind of like a Chipotle inspired bowl Thursday and Friday. We'll do leftovers to finish up everything from earlier in the week and here's what you'll be seeing for Monday's meal prep for breakfast. I'm doing a hash brown casserole. I'm actually really excited about this for lunch. I'm doing spinach orzo chicken salad. This also sounds amazing and then for dessert. I'm going to make blueberry cheesecake cupcakes. Troy loves cheesecake. We love anything fruity in the summer. So that is all so you're going to see all three recipes in Monday's meal prep. Thank you for joining me for another massive haul. I hope you enjoyed seeing everything I picked up from Sam's Club Sprouts and my local fry store which is a Kroger store. If you enjoyed the video and give it a thumbs up subscribe if you're not turn your bell on because I do a grocery haul every Saturday and again I do upload five videos every single week. Don't forget to check out the description box for nutrition coaching links and discounts to my favorite things and come join our Facebook group. We'd love to have you happy Saturday friends and I'll see you all in tomorrow's video. Bye.


Hi, I'm Sokoil Mazahiri and I'm presenting the paper towards defeating backdoor random oracles in differentiability with bounded adaptivity. This is joint work with Yfkine Dodis, Huya Farashim and Stefano Tesoro. Thanks for tuning in and I hope you enjoy the talk. A cryptographic hash function is quite simply a function which takes an arbitrary input and computes a usually shorter output. From a good hash function, we often expect security properties such as one-wayness, collision resistance, or maybe that the outputs look random. Hash functions are very useful in versatile. They are used in realizing many applications such as message authentication, key derivation, protecting passwords, providing proofs of work, and so on. But now imagine a scenario where no hash function can really be trusted. They may all have weaknesses that we're not aware of yet, or what is worse is that they may secretly be backdoored. In other words, suppose all hash functions are designed in a way that they can be covertly broken by their malicious designers, a big brother adversary. So this thread is modeled by backdoor random oracles, or BROS, a model which was recently introduced by Buir, Farashim, and myself in a paper called Combiners for Backdoor Random Oracles. Our new results in this paper also rely on the BROS model. So let me tell you a little bit more about it first. In the BROS model, a hash function is basically a random oracle, which means a perfectly random function. But to capture backdoors, we assume that such a hash function, H, is designed by a malicious authority together with another interface, which is an adversarial interface called the backdoor oracle. This backdoor oracle can be queried on functions f, and it returns the output of f on the entire description of the hash function h. In the BROS model, the adversaries have adaptive and unrestricted access to both of these interfaces. So the adversary can queried a random oracle h, and also its backdoor oracle bdh. Let's take a closer look at this backdoor oracle to see how it can be used to break the hash function. Well, it can be used, for instance, to compute collisions, where the adversary can hardcode some value y in the query and have the backdoor oracle find some preimage for it. The adversary can even ask for a special kind of preimage, for instance, one that starts with a bunch of zeros. But now, if we don't want to make any kind of assumption about the type of backdoor capabilities that the adversary has, we can pessimistically assume that this backdoor oracle can be queried on basically any function f, upon which it would output f of the entire hash function table h. But then we have a problem on our hands, namely that no security is going to be possible if all we have is a hash function that is backward in such a very strong sense. It was observed in the 2018 paper that security can be reestablished by combining backdoor hash functions. So suppose we don't have just one backdoor random oracle, h, but also a second one, g, which is backward but independently from h. The original paper included an analysis of the xor combiner, which simply computes h of x, xor g of x, on any input x. There, the security of the xor combiner was analyzed in a setting where adversaries have access to not just one of the backdoor oracles, but actually to both of the backdoor oracles. A bit more precisely, what the original paper proved for the xor combiner was that it is one-way, pseudo-random, and also conjecturally collision-resistant, even against adversaries that can access both backdoor oracles. Just to give you an idea about their proofs, for one-wayness, it turns out that finding a pre-image under the combiner is as hard as solving the set intersection problem. We know that the set intersection problem is hard, meaning that it has a high communication complexity for large random sets. So we obtain that the xor combiner is one-way. Now, coming to the contributions of our paper here, what if we want security that goes beyond one-wayness, pseudo-randomness, and collision-resistance? So we take a different and a more general path and ask the following question. Can the combination of two bros, for instance with the xor combiner, actually behave like a backdoor free random oracle? What we strive after here is the notion of indifferentiability, which could actually imply other single-stage games such as one-wayness, purity, and collision-resistance. Let me give a more precise definition of indifferentiability. We ultimately want our combiner to look like a backdoor free random oracle, but in the real setting the adversary of course has access to the underlying honest interfaces, not just that, but also to the backdoor oracles. So on the right-hand side, clearly we're missing some interfaces. So indifferentiability therefore requires the existence of a simulator such that with the help of the random oracle or O, the simulator can simulate the extra interfaces for the adversary. The goal for us was then to show the existence of a simulator such that the adversary's interaction with the interfaces on the left-hand side look like an interaction with the interfaces on the right-hand side. Achieving this goal however is very challenging and we could only prove this with some restriction on the adaptivity of the queries that the adversaries allowed to make, which was as long as the adversary's queries do not switch back and forth between the backdoor oracles more than a logarithmic number of times. Logarithmic in the size of the inputs to the combiner. An important observation that we made was that this restriction still captures the setting where the adversary makes in the very beginning one query to the backdoor oracle of H and another to the backdoor oracle of G, which can also be understood as independent auxiliary input about the two bros. This means that the XOR combiner is indifferenceable with independent auxiliary input. I skip details here and refer you to the paper for our definition and results for auxiliary input and differentiability. Okay now let's look at the proof of indifferenceability of XOR with bounded adaptivity and see what our simulator looks like. Let's start simple and consider simulating H for now without the backdoor oracle. Simulating G is analogous. On the left hand side on an input X the output of the underlying hash functions are simply given as H of X and G of X. The combiner's output is of course consistent with them. Its outputs on X, H of X, XOR, G of X. On the right hand side the situation is a bit more complex and we have to actively ensure this kind of consistency with the random oracle. If the simulated H returns some value Y on X and a random oracle which is simply a random function returns RO of X then the simulated G on input X has to be set to Y XOR RO of X in order to ensure consistency with the hash function H and the random oracle RO. In other words in the list of assignments that define the simulated H and the simulated G images are lazily sampled in a way that always aligned values are fixed. If say H of 8 is set to some value Y then G of 8 is immediately set to Y XOR RO of 8. Let's take a look at simulating the backdoor oracle for H now. The case of G is again analogous. The real backdoor oracle on the left can simply output F of H on input a function F. How does the simulation work? Very roughly speaking this is how. A function H is first sampled in a way that it is consistent with past queries and then the queried function F is computed on the entire hash function H. Then the simulator basically needs to figure out which points in H are effectively revealed to the adversary because of this backdoor response. Then for all such points X Y they are fixed in H and also for G they are set to Y XOR random oracle of X. Then we update the distribution of H given the backdoor response in order to be able to answer future backdoor queries. So it remains to figure out which points are revealed and how to update the distribution of H. So consider again the long list of assignments in each simulated hash function. We rely on a lemma which tells us that the I've backdoor response F of H makes a lot of information only about a limited number of points in H. This tells us that the min entropy of a bunch of points drops by a lot and the simulator has to fix say PI points which we do for H and then for G we XOR images of H with those of the random oracle RO. But another thing that the lemma tells us is that also a little bit of information is leaked through the backdoor response about the rest of H. So the rest of H is not completely unknown. Notice the light blue color and the remaining cells. More formally we have that the min entropy of the remaining cells the light blue ones and basically any combination of them drops by some delta I compared to the full entropy which is the length of such images. This property is referred to as one minus delta I density of a distribution. And this is important that we don't just assume that these points are uniformly random instead of one minus delta since future backdoor queries can potentially see the entire hash function and would notice a change. This lemma that we used is a refined variant of an existing lemma from communication complexity by Goose et al. The number of points that need to be fixed after a backdoor query are potentially very large they can even be exponentially large Especially if the starting distribution is one minus delta I dense and not uniform which may already be the case after first backdoor query. So let me emphasize that improving this lemma could considerably improve our security bounds. So as I mentioned we get indifferentiability with bounded adaptivity and I'm going to give an intuition of why that is. Suppose a bunch of backdoor queries are made and this is the distribution of the simulated h that we ended up with. Now we want to fix the same points for g but notice that the distribution of g may not be uniform. So when we fix these points for g by setting them to the image of hx or oavx we are setting p i new points to uniformly random in a distribution that is not uniformly random. It is one minus some delta i minus one dense. And roughly speaking each time we do this this adds to the advantage of the adversary some term p i times delta i minus one which is the distance of p i dense points from uniform. And of course we want the advantage to be small to get security and with the inequality that you see here on the right side between deltas and pis and the values of capital a and b are not important here. So after solving some system of linear equations and on the other side assuming a non-trivial number of queries that the simulator is allowed to make which of course has to be smaller than n which is the entire domain of the random oracles we end up getting bounded at activity. So overall this is again the theorem that we obtain for xor which shows the existence of a simulator such that the real setting on the left and the simulated setting on the right are indistinguishable to those adversaries that make up to a logarithmic number of switches between the backdoor oracles. To summarize the talk we studied the question of providing random oracle in differentiability by means of combiners and in a world where all hash functions are coversely backdoored. We provide positive results in the backdoor random oracle model and in particular proved in differentiability of xor with respect to adversaries with logarithmic adaptivity and when combining two backdoor random oracles. What we also have in the paper is a study of a different improved combiner of three backdoor random oracles. This combiner is a two out of three source extractor and can interestingly tolerate up to a linear number of switches between the backdoor oracles. So this shows that the type of combiner and also the number of available rows can have a significant effect on the security we get in this setting. Also since auxiliary input is captured by a single initial backdoor query, indifferential ability in the row model implies indifferential ability with independent auxiliary input. I refer you to the paper for definitions and feasibility results for xor and also a salted variant. An obvious open question is then to study unbounded adaptivity. This can be potentially achieved by improving the lemma that I talked about such that the simulator would fix considerably less points or by maybe considering different kinds of combiners. Thank you very much for listening.