Hey, Billy. Hi, Bobby. How are you today? Pretty good. What about yourself? Pretty good. So how's the weather today? Yeah, it's somewhere in the mid 70s 70s the metric system. What's that dude? No No, really, what's that dude? No We want to build a chatbot like this We would typically model these problems using recurrent neural nets and put a sentence output another sentence However, training this chatbot is tough. They need to go from knowing nothing to knowing how to converse Word to vex save some time here It maps words to vectors that encode their meaning with words as vectors We can find distances between them distances that represent how different two words are in their meaning This provides a good starting point to train NLP models faster But these vectors aren't extremely accurate. If you look at the word to vex architecture It's just a neural network with a single hidden layer and because of this we can only capture very surface level representations Language is complex to create a good embedding the vector needs to understand pronouns negations long-term dependencies and so many other things All of these interactions can't be captured by a mere hidden layer of a neural network Instead of a layer to generate embedding What if we pre-trained a model to learn the basics of language and then fine-tune this model for different NLP tasks? Knowing the fundamentals of language it becomes easier to pick up different tasks This is the goal that deep learning in NLP has been striving to address But what NLP problem captures the fundamentals of language? Is it machine translation or question answering or chatbots? Well, none of those really because models on these problems tend to learn patterns in data rather than the languages themselves The problem that captures language the best is language modeling given a part of a sentence predict the next word It captures contextual cues Once we pre-train a language model We can then use transfer learning to fine-tune this model on a host of other NLP tasks So let's talk about this language model a little bit more The first major breakthrough architecture that came out was Elmo Elmo created embeddings that preserved context the same word can have different vectors depending on the context At its core it contained two bi-directional RNNs trained for language modeling We have a naive input vector for every word and it's passed through the first layer to capture the left to right context And it's passed through the second layer to capture the right to left context These two outputs are concatenated to get a vector that has context before and after the current word Elmo has two such bi RNNs So we have another similar type of context vector for every word And then we take the weighted sum of the two context vectors and the naive input to get the final word embedding So we got context with Elmo nice But there are some problems with LSTM networks First of all, they are super slow to train Input data needs to be passed sequentially one after the other This kind of sequential flow doesn't make use of today's GPUs pretty well, which is designed for parallel computation So how do we parallelize this process? Well in 2017 transformer neural nets were introduced. I have an entire video on this, but I'll give you the gist It has an encoder decoder architecture that was made to solve the problem of language translation So we want to translate English to French the encoder takes English words Simultaneously and spits out the word vectors simultaneously If we're determining the ith word of a French translation The decoder takes in the vectors from the encoder and the first I minus one French words It then spits out the next possible word in the translated French sentence And we generate the translated words one at a time until we hit the end of sentence token This transformer architecture can achieve better results than LSTMs for the problem of language translation But remember our goal here is to use this transformer as a pre-trained model kind of like we did for Elmo We need a way to train a language model with this a model that predicts the next word given its previous words in a sentence To this open AI just said just get rid of the encoders and stack the decoders done Doing this we get a deep network where we can pass in our input words in parallel and have the decoder spit out the next word The core of each decoder is a masked attention unit So what is that? Attention this allows the network to determine how much attention to pay to every word of the input sentence While generating the next word It's called masked attention because in language translation We aren't supposed to look at the entire sentence during training for the translation and hence We mask them paying it no attention to them while generating our next word. That would be cheating otherwise And so we have a language model with the open AI transformer But we have another problem because of the mass attention word embeddings are constructed using context before it however in reality the context of a word comes from the words before it and the words that follow and Also even in Elmo though It was a bidirectional recurrent neural network the word embeddings using context before and after were determined separately and then concatenated We would like to have an architecture that incorporates the speed of the open AI transformer but can also absorb the context from both directions like Elmo and Additionally absorb context from both directions Simultaneously unlike those other two This is where our friend Bert comes in Bert Bert creates embeddings by pre-training on two unsupervised tasks. The first one is mass language modeling Given some sentences randomly mask some words Bert should learn what these masked words are and this allows Bert to learn bidirectional context and The other problem that Bert needs to solve is next sentence prediction Given two sentences a and b it needs to determine if sentence b actually comes after sentence a or not This allows Bert to understand the relationship between two sentences and this is not even captured by language modeling So this is fantastic and Bert was the state of the art for about three years until now There are some problems with Bert too We determined the vector of masks considering words that come before it and after it But there are cases where the masks can be highly dependent on the other masks too Especially if they are the main focus of the sentence We may end up with syntactically correct English, but it may not make much sense and this can lead to low quality embeddings Excel net tries to address this To better understand what's going on. I'm gonna pull up some graphics When we builds a language model with a transformer neural net, we're effectively predicting one word given the previous words There is no backward context Note that the light purple shade here means that we're not using this input because it's masked Bert's modification with masks allows us to look backwards and forwards and we determine the mask simultaneously But this leads to the problem of making predictions on top of predictions and hence we get low quality vector embeddings Instead let's use a permutation language model It generates words one at a time like the traditional language model But it can also look forwards and backwards like Bert while generating every word Excel net uses this permutation type language model and I hope you can see how this actually leads to much higher quality embeddings I'll link you to a blog post that I got these graphics from that dissects Excel net with an easy to understand explanation So take a look at that. It's a pretty good read Now that you have some basic knowledge you can try coding this out This is hugging face They have risen in popularity for their open source library on Transformers it is very well documented and they have guides for different transformer neural net architectures Also, check out another open source library called spacey this is used for coding general NLP tasks and they have an API that connects to hugging face transformers and So you can use them out of the box for any other task This too is pretty well documented. They support TensorFlow 2 and PyTorch as of making this video So it's worth checking out Hope this video helped you get a better insight on the current state of NLP There are a bunch of transformer architectures out there to learn embeddings Each one of them addresses a flaw in their predecessors performance leading to the evolution in the field This is just a tip of the iceberg and i'll make more videos on this soon For now be satisfied with the resources in the description and i'll see y'all later Bye. Bye


So welcome everybody to our TechSoup event. We are excited to have Omar here with us today and I believe we're talking about risk management today. I'm a little bit about TechSoup before we get started and then I'll hand it over to Omar to introduce himself. TechSoup, I'm your TechSoup host for Ontario Meetups. I got involved with TechSoup just before the pandemic hit. I was hoping to do in-person events but it's ended up being online but I got involved with TechSoup as I also run a nonprofit and I was looking for resources for our nonprofit. And because of my love for technology and helping others I ended up becoming an event host here so I'm excited to get connected with lots of interesting people and help bring some great tech resources your way. We are a global network so there's a whole bunch of chapters across the world and because of the great technology we have you can actually go and attend sessions like this for other chapters in provinces and countries.  I do work full-time in IT as a project manager, product manager, but I also run all about systems where I help smaller businesses and nonprofits use technology more efficiently to help build more efficient digital workplaces. I do a lot of work with Google Workspace which is I do a lot for more, so for the nonprofit side since the Google workspace for nonprofits is free for nonprofits. I do a whole bunch of other things as well but we're not here to talk about me, we're here to talk about what OMR has to share so I'm gonna keep going. These are our community values and I'll quickly go through them. We welcome everybody. Obviously we put our community first and we're all here to support each other so if you have something to share either reach out to me, put it in the chat. We want to build stronger nonprofits and tech is why we're here and one of the tools that we use to help you build nonprofits. The way I look at it is if I can help bring tech to you then you can help do good in the world and hopefully by a little bit of six degrees of separation I'm also helping the world in that way. We would love your participation. We all have something to learn and contribute from each other. If you have ideas for other sessions or if you have something you wanna present some ideas even if you are a nonprofit and you've done something really well or maybe you've implemented a new tool that you think other nonprofits would really love to hear about I'd be happy to set up an event like this where we can each share our stories. That would be a great way to learn and share from each other as well. And it goes without saying but sometimes it needs to be said we treat each other with kindness and respect. I already mentioned we are a nonprofit so we run with volunteers. I volunteer my time to help put these events together. If you have any suggestions or you want to plan an event obviously we would love to hear from you. And hopefully at some point we can get back to in-person events and actually take advantage of that whole welcoming crew for in-person events. But for now we're here and TechSoup is as some of you may already know helps connect you with donated and discount technology products everything from software to hardware in between and some of the projects that they offer or that you can get through TechSoup. These are some examples. And again, the Google workspace for nonprofit program is access through TechSoup by validating your nonprofit status through TechSoup. That's how you can get that. So a little bit of a comparison as to how much you can actually save through TechSoup depending on kind of what products and tools you need to run your nonprofit. There can be a significant savings by being part of the TechSoup program. We also have forums that you can access to ask questions and get answers. And you can visit that at this website address here. And finally, this is the event page for our events which is you would likely already know this because this is where you would have found out about this event most likely or at least had to register for it. All right, so I'm done talking a mile a minute and I will pass this along to Omer to take over and to share a lot of great information with us. Thank you very much Sandra and hello everyone. So my name is Omer. I'm the founder of Vectors Institute and Vectors Group but I'm also a passionate follower of nonprofit sector. So everything I do is to add value to the nonprofit sector. So a couple of years ago just before the pandemic we published a book on risk management for nonprofit organizations with a professor from Dalhousie University. It was a nice coincidence from this aspect because it provides the powerful tool to deal with the challenges and the opportunities of the COVID. And today I'm going to introduce this framework and in the meantime we had a chance to work with several nonprofit organizations and it's a framework but we also had a chance to practice it and see some significant results. I'm going to start with my presentation but if you have any questions or comments please feel free to jump in and don't wait until the end of the presentation. Unless you want to, I will answer the questions at the end of the presentation as well. So Rick Mason, this is the other guy I was talking about. He's like Einstein. He had been working with financial institutions for on risk management. He's a global guru in risk management and with all of his previous research was on risk management for private sector. So he agreed to do something for the nonprofit organizations and this is the cover of our page. You can find it on Amazon or easily. It's published in the United States. So the book starts with a simple question actually. What is risk and what is risk management and why does it matter? So do we really need risk management? For many nonprofit organizations risk management doesn't seem like a necessary activity. I know some of them have risk plans but they are not active and risk management is not only about managing negative risk. So managing positive risk in other words, managing opportunities can also be very critical, very strategic for the nonprofit organizations. So the definition of risk is an uncertain event or condition that if it occurs it has a positive or negative effect. So this is really important to understand the positive effect. This is what we are looking. So the COVID was terrible and it brought lots of negative things to our societies but also it brought some opportunities for growing nonprofit organizations and for new ideas for innovative projects. So we hopefully we pass the most challenging part. Now it's time to focus on the opportunities and by opportunities, ways of helping more people, ways of improving our impact and ways of growing so we can help more people. Risk management is to support the objective. So it shouldn't be a burden on your already overwhelmed workloads. It has to have a strategic input to your objective. It has to be a practical tool that makes a difference for your organization. If this is the case, you don't need a strategic plan. Risk management is like funding or visibility, social media marketing. Risk management is also something that can really benefit your organization. So risk is always there. We either manage it or not. So let me give you an example. So I have two sons and one of them recently he got his G2 driver license. And when he drives the car, he pays attention to traffic signs. He's a good driver, he's a careful driver, but he doesn't have a long-term objective. He just enjoys traveling randomly in the city. So I call this operation. So he's really good at operations, but in the long-term, he doesn't have any long-term objectives. But when my wife drives the car, we have a clear objective. We also pay attention to the operations, but we also have a strategic goal. And assume that there are two friends that they would travel from Toronto to Ottawa. Okay, so one of them is careless and she doesn't pay attention to any traffic signs and the other drivers. And the second person, she is very careful. She put her safety belt and she follows the traffic signs. And after five hours, they both safely arrived to Ottawa. So one of them literally managed the risk and the other one ignored the risk. And the outcomes were exactly the same. So we need risk management on this until we don't need risk management until there was an extraordinary incident either positive or negative. So that was a good scenario, but imagine that there were accidents. Both of them had accidents. The one who used risk management properly could be in good condition, whereas the other one might have some consequences. So it's same for the non-profit organizations. Your organization can survive without risk management, but it means that you are open to incidents, negative incidents, and you cannot benefit from the positive opportunities. So lots of things are happening. Many non-profit organizations grow much faster than before by becoming digital and by leveraging the advantages of this era where many other non-profit organizations, they have no clue how to adapt to the new world. And the reason for this misalignment is the lack of proper risk management tools. So positive risk management can introduce opportunities and there are tons of opportunities. Okay, so we are surrounded with opportunities, but if we don't have the right filter, we cannot see them. And the right filter is having positive risk management approach. Risks that can be anticipated or risks that emerge during the course. So we basically face two types of risk. And the anticipated risk, we know it's gonna snow tomorrow morning, so we can be prepared for this. We know that the government is going to release some funds in April, so we must be prepared for this. If they are looking for collaborations, we need to develop some ideas, build some relationships and be ready for this upcoming positive risk. But there are also some risks that emerge during the course. So we cannot predict them, but we can be prepared for them. What we need to have a risk plan, just in case if something happens, we should know how to react at all levels. Anticipated risk can arise from two principle sources. The first one, risk related to management and it is you, the nonprofit leaders. Risk residing in the wider external environment. And this is the environment and our funders, our stakeholders, the society, the COVID, everything around us that we cannot control with that kind of effects on performance. So the risk related to the management, this is the simplest one to solve if you have the intention. So insufficient or non-existing planning. So if you don't have a risk plan, we cannot complain about the negative impacts of risks. First, we need to have a proper plan. Inappropriate stakeholder management. I know you know this very well, but yes, it is part of risk management too. So getting your stakeholders on the board and getting their support to mitigate risk or increase your chances and opportunities. This functional communication for selection of team members, those are just examples of management related risks and that they can easily be controlled. Those risks are also called internal risks. Anything related to the organization because they are caused by the organization itself. So we create our own risks, but there is a positive side in that one too. So we can also solve them easily because it's internal. Risks residing in the wider external project environment, this is some kind of challenging. And real approach organizations can find ways to benefit from those risks as well. They need to monitor the environment and make the right decisions when needed. They are only controllable by distance stakeholders, let's say politicians, researchers, or global companies that affect the overall society or other decision makers and they are partially predictable, okay? Not fully predictable, but partially predictable. Emergent risks that we don't forecast, we cannot predict. In addition, emergent risks stem from sources that are by nature unpredictable, which is the COVID outbreak of pandemics, natural disasters or political revolutions. We don't experience severe political changes in Canada, but again, even the minor tiny changes in the political road maps can influence the non-profit organizations significantly. So what do we need to do? First step is to acknowledge the existence of risk, okay? So we cannot ignore. If there is a risk, we have to do something about it and knowing about potential differences in attitude towards risk. So we know that if you ignore the risk, the consequences may be severe and you may miss the opportunities. And those two items is a good foundation for properly managing risk. It is basically the first step. Now, Vista risk management framework that we developed for non-profit organizations. So Vista stands for vision, strategies, and actions. So we basically suggest an alignment between vision, strategies, and activities. And it's rule of thought, but in practice, when you look at the lots of unrelated activities and strategies, which causes to raise the limited resources of non-profit organizations. So this is the overall framework and I'm going to introduce briefly what they mean. We have five layers and on the top, we have some subcategories. The top starts with the Vista circle. As I explained, Vista stands for vision, strategies, and actions. So this is the first rule for successful risk management. There has to be an alignment with your vision, strategies, and actions. So when I ask you, if I ask you, do you think Royal Canadian Navy shall buy a farm in Nova Scotia? Probably all of you will say no because it has nothing to do with the strategies of Royal Canadian Navy. But on the other hand, when you look at the practices of non-profit organizations, you can do this test in your organization as well. Check all of your grants, check all of your activities, and do some matching with your vision. Are they correlated? Do they support each other? Or are there actions that support all of your strategies? Or are there some strategies that are not touched? They are in strategy plans, but nothing has been done about it. So Vista, this is the Vista circle. In the second phase, you see this triangle in the outer side of the Vista circle. And we call it risk management triangle. And we basically focus on three parameters. What is the probability of the risk? What is the impact of the risk? Sorry, Omar, we don't see, I think I'm not sure if there was a change in slides or not. So we still see just the first part of the first sentence, acknowledging the existence of risks. Is there another diagram on that side? Oh, I moved a lot actually once again. I don't know why you can't see it. Can you see it now? Yes, now I see it. Okay, I just go out and stop sharing and then reshape it and it seems okay. Okay, so this is the framework. This is really what I want you to see. This is the framework. And the first one is this Vista circle, vision, strategies, and actions. And then the next one is the control, impact, and probability. You can see it, right? Sandra? Sorry, I was trying to find my mute button. Yes, we can see it now. Okay, perfect. So the second level is risk management triangle. And we measure this, control, probability, and impact. And I'm going to show you how we measure. And you may be used to this impact and probability from the other risk management tools. But in our model, we add another parameter, the level of control. Can we control it or not? So this is an important parameter in risk management. And the third level is the stakeholder trio. So whatever you do in risk management, you have to coordinate it with your beneficiaries, with your sponsors and regulators, and with the service providers. Your staff, your partners, and your volunteer. And finally, we have these five stages. We start with the risk identification, risk analysis, risk treatment, risk mapping, and risk governance. So far, it looks like a conceptual framework, but it is not. It's a quantitative numerical model. And it's simplified on purpose because we want nonprofit organizations to be able to use it without expert assistance. And those are easy steps. You identify the risk, you consult with your team and say, what are the risks? And then you prioritize, you analyze them, and the outcome of the analysis is the short list of risks. And then you treat them, how you determine how we're going to treat them. You map it, and I will show you, you put all risk components on a single chart, and that's really important for decision makers to see everything on one slide. And then risk governance, which basically highlights the importance of including your board in risk management. So how can we successfully implement risk management? That was the framework, and now I'm going to show you some practical steps of how to implement it. So this is the risk map that we use. And as you see, we have those three parameters, the probability of risk, the impact of risk, and the level of control. So the level of control is the size of the circle. It's indicated with the size of the circle. And as you can see in this example, we have two risks. One of them is on the positive side. So it may have a positive impact or a negative impact. So B is on the positive side, so it's an opportunity. It's a small circle, which means we have limited control over it. And if you look at the probability, it's around 50%. And when you look at the other risk, it's on a negative side, the probability is very high. The potential impact is very high. And the size of the circle is big, which means, yes, I'm going to provide you a template that you can use. And I will show you a real-life example that we developed for a nonprofit organization. So if you have those two rescued and assume that there were more circles on this chart, you can easily prioritize which one is more important. So in this particular case, risk A is the one that we need to focus because this is something we can control. And then you can use color coding after plotting all of your risks on this chart. So red means be careful, prioritize the risks in that area. And green areas try to push all of the risks to those green areas if you can control them. And you can also repeat this measurements every year or in six month periods and see the progress. What was our risk six months ago? Now, what is our risk? Because I know you experienced this continuously. Everything changes almost in a monthly basis, right? So V phase, a totally different world than January. And then you can group them and say, so those are human resources management related risks. So if you are from a big nonprofit organization where you have an HR department, you can give those risks to the HR department. And those are financial risk components. You can task them to someone else. Now, this is a real example. We have done with a couple of organizations. So we started with the risk identification. We identified six categories. So they are applicable for most of the nonprofit organizations, but you can have your own categories too. The beauty of the model is it's flexible. So you can use the template and you can make some modifications if you need. So we identified the six main categories, operational, human resources, legal, financial, strategic and infrastructure and equipment. And then we consulted with the board members and the staff members. They identified a list of 700 risk items. Okay, it was a big organization. They had 300 employees and we asked everyone to share their opinion. And then we filtered this because there were some overlaps and we came up with this short list, okay? So operational, we had seven for human resources. We have six and probably most of them are applicable for your organization as well.  So for this one, for example, the probability is high. The impact is very high. How can we move it to the lower right corner? So we talked with the team and we developed a strategy. And same for the positive risk, how can we increase the positive impact risk? How can we leverage the opportunities? Another tool that we use was, you don't have to use that one, but it's a good classification tool for the risk management. We have two categories here. Human-related risk and other risks and on the horizontal axis, we have the internal risks and external risks. Most of the risks are human-related. Most of the occurring risks, let's say. So we had four categories and then we tried to put all every single risk component in one of those boxes. But some of the risks items didn't belong to us. So they had some internal components, some external components, some human factors and some other factors. So you don't need to limit yourself with the boundaries. You can put them anywhere you want. So what we have done, once we identified the list of risks, we asked decision makers and the people who are familiar with the organization to mark them, to create them between zero and 10. Now look at the first one. So security, safety and health risks. So we asked the direct question and we said, what is the probability of the risks you foresee? We don't need the details yet. We don't need to clarify what it means for now. We just asked everyone to identify the probability they have in their mind, the impact, the control and we give them a chance to share their comments, what they see as security, safety and health risks. And if there is too much misalignment then we organize meetings with team members and agreed on the definitions of those risks. So this was the survey we used and then we collected data from decision makers. We took the averages and once we have those three numbers, we were able to plot them on the charts that I showed you. So this one, so probability impact and the size of the circle indicates the level of control and we were able to plot all of the risks on one single chart. And this was a powerful communication tool because when we went to the decision makers and the board members, they could easily see where they need to focus because everything was on a single chart. But on the other hand, the staff, the executive director and the rest of the staff had the details, right? So they were ready to respond to any of those risks but this was for the risk identification. The missing components and which is quite new, none of the models you have seen so far have this. We have a plan, but what are we gonna do? So usually we have a risk plan and we just identified the risk, we identified the probability and the potential impact but we don't determine how to react to the risk. So that component was missing, also missing in the literature. So we developed a new methodology called active. It's the initials of six stages, as you can see. We start with the activation, we analyze the case, we form a team. Sometimes it can be the existing team. For example, if you have a fundraising team and if the risk is related to fundraising that team can take it. But in some scenarios, let's say there was a cybersecurity threat and you don't have an IT team. You need to form an adult team to respond to the risk. So T is the team formation. And during the case analysis, you also determine your plan. And at the fourth phase and implementation phase, you implement that plan. No plan is perfect, right? So we continuously need to revisit the plan and make sure that we are on the right track and everything works as planned. So we verify the plan. And if it is not working, we go back to the C stage, case analysis. And if necessary, we change the team and we start implementing the new plan. And finally, after everything is finished in a timeframe and we strongly suggest to have a timeframe, there is no endless risk management. You need to have a timeframe. And at the end of this timeframe when the risk procedure is finished, you have this ending phase. Ending phase is ending an evaluation phase, actually. You look at the past, you determine what worked well, what didn't work, what can be better in the future and how can you prevent negative risks or how can you benefit more from positive risks in the future? And you record it. So for the following, for the future, employees of the nonprofit organization, this will be a good guideline. And sometimes even for Europe because we can easily forget what we have done in the past, but we can always revisit those documents and get a clue how to react. So activation is the first step of the risk management process. So somebody has to announce it. Usually it's just the board or the executive director or a director who says, okay, there is a risk we have to do something about it. And this we call this as an activation stage. Why is it important? Like safety is a risk, right? And there is no timeframe. We say, okay, everybody has to pay attention to safety, but this is not the proper risk management. We need to activate the process and say, okay, from now on until the end of the year, safety is one of our primary risk factors. And then as suggested in the model, then we go to the next stage and we analyze the case analysis once the process is activated, the project manager or the risk case manager with the staff and the decision makers when needed and outline the scope of the risk management. How are we gonna response this? What resources do we need? How can we collaborate with other organizations? What are the outcomes that we expect? So it's literally preparing a micro plan for every single risk case. But this only happens after the activation, right? So if sometimes you foresee some risks but they never occur, then you don't go to the active phase. You use active model only when the risk, okay. And during the case analysis, you also identify necessary resources and the time plan and then you go to the team formation. Depending on the nature of the risk, you form the best team. So if you need someone with cybersecurity background, you add him to the team. If you need someone with communication skills to communicate with public, you add him in the team. You can also use the in existing team if it is perfectly aligned. And then at this stage, you also assign a team leader. So it can be the natural leader like the director of the program or the person with the highest hierarchical level can be the team leader or you can task someone to do it. Let's say if there's a risk about cybersecurity, executive director may not be the right person to deal with it. So you may have someone in your team who has more background or better knowledge on cybersecurity. And the next phase is implementation. You start implementing the plan in coordination with the rest of the staff. And verification, the next stage is verification. The project manager or the risk project manager and the team leader will check the progress and verify that the risk management plan is working. Okay, so it's important because if we notice something is not working, we don't need to wait until the end. The formal process has a backup plan, has a closed loop circle, has a control system to go back to the previous stages, to the case analysis stages, which was the second phase. And finally, the ending as I highlighted, it can be successful or unsuccessful. It doesn't matter what we can learn from our failures and we can learn from our successes and we should. So we at this phase, we close the case, we prepare an evaluation report with some suggestions for similar cases in the future. The project manager will submit the information to the decision makers and other stakeholders, right? So sometimes we may prefer to consult our risks with external stakeholders, sometimes not, right? Let's say, if you are a direct service provider and if you are experiencing financial risks, it is okay to go to the funders, right? Like you can go to city of Ottawa and say, this is a service we deliver on behalf of society and we need your support. And this is the evaluation report that we got so far and you can get their support, ask for their support. So I want to highlight this positive risk component little bit more, COVID was terrible and I'm really sorry for the people who suffered during this period. On the other hand, just like in any other crisis, any other global crisis, it also brought lots of opportunities for nonprofit organizations. So while dealing with negative risks, we shall not forget the positive risks and the opportunities. So some of the ideas that came to our minds, pandemic changed the world. Okay, so this is something we all know and now we have a totally new world which was already there even before the COVID, but now it's more promising to the nonprofit sector. So internet is a domain with lots of opportunities and I believe all of us agree on that. Well, how are we going to manage it? Where do we need to start? Where are the opportunities? Why can't we see it? Can we just learn from the experience of other people or can we just, can we be reactive and wait until something happens or can we be proactive and manage our own future? And the answer is yes, we should manage our own future and one of the trending topics in one of the popular projects is digital social enterprise, for example. Digital social enterprise can be a good positive opportunity for nonprofit organizations after the COVID. Okay, thank you very much for listening. I will be happy to answer your questions or if you have any comments, if you have any inputs, please feel free to share with me. Thank you, Omer. That was very impressive, very thorough. If you guys have any questions, feel free to either enter them in the chat or you can come off mute and ask them directly. Okay, we've got a question here. Could you go over the control part again? I wasn't sure how to map it in the graph. Thank you very much, Jean-Paul and Dana. So the question came to you, Sandra? It's in the chat here, Sarah. Okay, control part again. I wasn't sure how to map it on the graph. So we have the survey, okay? So we rely on the answers and observations and knowledge of the people, of the decision makers or knowledgeable stakeholders. So in your organization, you determine who those people are and then give the survey to them and ask them to populate those cells. And for each risk, you ask them to put a mark between zero and 10. Like for probability, what is the probability of experiencing a security safety or health risk? Nine, so it's very risky nowadays because of the COVID. Let's say the probability is nine, very high. What is the impact? Luckily, it is not as impactful as before. Let's say four. And the level of control, how much control do we have over COVID? Very low, almost zero. Let's say one, okay? Now we have those numbers. We go back to this chart. So the probability was 90%, so it's somewhere here. The impact was negative, but not minus 100. Let's say it is minus 30, minus 40. It's somewhere here. So we are at this point. And since we have very limited control, we just draw a very small circle here, each indicates that we have very limited control. Okay, so the size of the bubble, is that what you're talking about? Was it how you put it? Okay, got it. Sorry, I used a long way of explanation. That was good, I wasn't sure exactly how you got that piece of data onto the map. So that was helpful, thank you. Yes, and once you plot everything, you will have several bubbles. You cannot manage all of the bubbles at the same time. That's where the governance comes in. And they prioritize and they say, let's choose one, two, three and forget about the rest for now. Okay, thank you. That was great. It was a very helpful explanation, thank you. I don't see any other questions. Does anybody else have anything to share or add? All right, with that, I'm going to just share our next, whoops, not that screened, our next events, whoops. I don't have too many tabs though. These are our next events coming up. So if you're on the TechSoup event site, we have another event from Trella's coming up. And Omar, I believe these are two more sessions coming up from you later this year. Yes. And we'll be adding, I'll be adding a Canva, kind of many training sessions because that kind of came out in one of our previous ones. And I have a couple other in the works too. So keep an eye on our events. And if you guys have any questions or comments or feedback, please feel free to let me know. Excellent. My pleasure. Thank you. All right, thank you again, Omar. We'll see you in a couple of months, I think. Bye. Have a great day. Bye everyone.


Adjustments to income from schedule one line twenty six. Let's go over that first a word from our sponsor Yeah, actually we're sponsoring ourselves on this one because apparently the merchandisers they Don't want to be seen with us, but but that's okay Whatever because our merchandise is is better than their stupid stuff anyways like our crunchy numbers is my cardio product line Now I'm not saying that subscribing to this channel crunching numbers with us will make you thin fit and healthy or anything However, it does seem like it worked for her just saying So yeah subscribe hit the bell thing and buy some merchandise So you can make the world a better place by sharing your accounting instruction exercise routine If you would like a commercial free experience consider subscribing to our website at accounting instruction comm or Accounting instruction dot think of it comm schedule one and check it out if we could Schedule one additional income and adjustments. We're on page number two Which is going to be the adjustments to income and we're looking at that health savings account Which could be further coming from the form eight eight eight nine In a prior presentation We went into more detail about the qualifications to be able to set up and put a deductible Contribution into a health savings account otherwise known as an HSA But a quick recap here you're gonna need to have that high deductible insurance plan Generally and then the tax questions that will come up are in a similar way I like to compare these kind of tax tools to say an IRA Because I think people have a better understanding of how the IRA works the question for taxes in Points of time when we use these tools is do we have a tax consequence when we put the money into? The account which is basically kind of like a normal financial type of account a savings account or stocks and bonds For example in the case of an IRA typically stocks and bonds in the case of a savings or a health savings account Possibly a savings account. We're gonna put that into a normal kind of account under the umbrella of a Tax tool like an IRA or a health savings account Do we get a benefit when we put the money in and then the money will hopefully grow over time? With interest that will accumulate or dividends if it was a mutual fund or the growth of the value of the stock Which is basically capital gain growth. Do we have to pay taxes as that money grows? That's the next question and then when we take the money out. Is there a tax impact when we take the money out of The account so here when we're looking at the adjustment to income We are questioning the initial putting money into the account and whether we get a tax benefit when we put the money into account and Typically we could that's the incentive to be putting the money into the account Although it will be severely restricted We won't be able to take it out unless we use it for the the things that it's supposed to be used for and otherwise It might have to be included in income or possibly subject to a substantial Type of penalty, so that's the general idea. So how do we put the money in there? Well, it could be something that is set up and helped to set up through the employee So the employer might be helping out to set up the health savings account Even though the health savings account is typically something that could be movable fairly easy by the employee if they were to change Jobs if it was put in there by the employer Then you would think it would be pretty easily reported on the W2 form so you'd get the W2 form and then in box 12 I believe you're gonna have this W Which would say employer contribution including amounts the employee elected to contribute using section 125 to your health savings account, so We'll be able to see that and that'll be it Fairly easy for us to see so if I was to mirror that we can say let's go into our wages and Let's say that we have a W in box 12 And then I'm gonna say let's say that they they put in the employer put in a thousand dollars Into the health savings account, so I would have my data input screen here If I go back on over that might not be enough to pull in because there's still more information I might need from form eight eight eight nine now also just to realize as I do that This might be something that should be reduced from income So that would mean that it might not be included then in The wages so the wages if I earned 100,000 maybe we would have we would only have the 99,000 here and then the Social Security if it was May or may not be if it was deductible for Social Security you'd have the Social Security Medicare I don't really want to change these because I want to keep I don't I don't want to change them every time But just realize it should already be reduced Properly in the income boxes on the W2 and then Put down here. Therefore, you might not have a deduction But it already is accounted for because it's been included for income So that's why the W2 is kind of nice, but you'd have to be able to explain that to someone So let's go then down to that eight eight eight nine just to check that out. So we're going to go to Form eight eight eight nine There it is. And so now it's it's defaulting to the self-only Plan, but you might have to add that information in order to pick it up So it's still populating this form So that we're attaching it, but you can see it's not something that's feeding into a deduction on the on The schedule one because the income we're imagining has already been reduced to the 99,000 Because of the W2 has been reported it thusly on the W2 now if you set up this HSA And they only put a thousand dollars in


Everybody forced here upping dual case MLB 2023 top sterling in 2022 museum collection baseball number two tiered Find the results on your screen anytime late sports cards.com. We'll go ahead and get started now Is that what I said illegal? Oh boy. Oh boy. Let's start with the museum case We'll get the sterling. Good luck everybody. It's gonna be a lot of fun here I'm excited for more 2023 products to come out. I know we just had series too, but I think tribute shouldn't be too far away Oh, I started to say I'm going to finish it. All right, man, whatever illegal Don his hazel's birthday May he see minutes tonight. Well, there's a blowout. We'll see you don his house What minutes will be his last? I wonder this this is his last season, right? camera had a common dude Don't don't at me that camera had it coming. I'll do it again, too He was in last game. I was there losing so bad Quad jersey vato to 99 reds Behind the scenes Randy Johnson 250 for the Diamondbacks Patch car three color to 35 white socks you won one caught up like how the overhead can was pointed at the other cam Canvas of Mike trout for the angels followed by a triple Jersey auto Mike Kastremsky Giants Number 168 of 200 copper Suzuki wonder base and an archival auto to 99 Orioles Eddie Murray Orioles Eddie Murray. All right solid start Four to go luminaries and gilded mixer Six luminaries boxes so six hits there plus the gilded boxes two of them So should have ten autos usually sometimes a gilded there's an X sometimes gilded is next I usually sometimes there's an extra so it could have more than ten Will he maze the 150 Giants? Quad jersey max free to 75 for the Braves by Ernie Yo, which is also today Abrams copper rookie Say Andre Dawson dual Jersey for the Mets Pino Lanza Francisco Lindor to 50 dual Jersey auto for the Ray's Brandon Lau That one's out of 50. Got purple cow Raleigh to 99 big dumper. There you go mariners And an archival rookie auto mat manning the two 99 Tigers It's Tyler here. We're not playing yet. I'm guessing he's not playing. What's his name? I forget what his injury was? Yeah, well, they said he might be back.  I'm ready like Yep Canvas Hank Aaron followed by Yankees quad jersey Cole Severino Chapman, Britain out of 75 God Jackie Robinson Dodgers to 150 Jersey card to 50 max Muncie for the Dodgers. I have a buddy who is a he's like Sam He's a fan of whatever team just no rhyme or reason. He's Ravens fan is a heat fan I want to say I don't even know what baseball team is a fan of and I think he's like a Like a Vegas Knights fan Just just throwing. I don't know man. Yeah, I ran him dual Jersey auto Dylan sees White Sox 399 even the same chose right and choose the Hawks Why did you do that? Artist proof Mike Piazza canvas for the Mets must have been like Josh Smith or something Joe Johnson Ravens Capitalist do I think he's crazy man Rangers raised tonight dual Jersey auto Freddie Peralta peruvers Number to 399. We might have that game on actually Probably flip over to like 31 or 30 or like 31 because that's local for the raise Watch raise Rangers until the final starts So 150 Ted Williams red Sox Jersey card to 50 or all this Chapman Yankees Corbin Carroll over sub Kyle Kyle K-Riz You believe Kyle and Christian are both K-Riz. What are they doing? Quad Jersey Vladdy to 99 blue jays I had to put nicknames on the You can't it's not in-game but like you know when you're out like the menu you can add nicknames and people from there So I had to with it with a few people just to get used to them trash for Kyle Think I just put I think I put drippy Jake is Grady dick Ripken and artist proof Dylan Carlson Canvas Cardinals He's too busy watching sports, bro. There's a lot of big breaks tonight. Stop Sammy I don't think there's anyone close to Corbin Carroll for and I'll work it here. No way Yeah, I would every time we go to something like that.  What are you doing? Patch card a 25 Dominic Smith Mets three-color patch. That's a pretty good one The guy on the Pringles can is Kyle That's pretty good Shane Bieber to 99 Guardians Didn't see it before that's Kyle's uncle Okay, you're doing to receive so we got redemption here dual autograph jumbo lumber bat relic. Oh boy. Oh boy of Ryan Howard and Reese Hoskins Phillies That will be disgusting Couple of first baseman that mash John Jay with the Phillies Dual auto lumber bat relic that should be a book card I believe they open up and like there's a bat barrel on either side And then I think I'm not sure if the players sign on the bat barrels on this one But in some of the single bat barrels in the product they sign on the barrel So Howard and Hoskins Phillies can grats on that That'll be such a filthy car to to get well good one Kyle I literally have I have an uncle ship actually you play Rodriguez. Yeah Dual auto Freddy Freeman Pete Alonzo Mets and Braves on this one Mets is Mike B Braves is Brian G. We'll ran in that at the end That's nice. We can bag that 13 of 15 Dang that was one box. Yeah, one box at both of those hits and that fell breaks later Do NFL breaks are loaded tonight all the breaks are little juiced up tonight.  All right, so we will be about I would say a break behind going forward everybody We still supposed to be finished this one now, but it took us like 15 minutes to fill it up We will have to make up some time here. Got me killed compared to 99 Tigers Quad Jersey Griffey to 25 for the Mariners Ryan Howard subway eat fresh Cheson patch card at 35 Patrick Corbin Nats to three color there I should be pinned the new avatar last night another redemption coming up another redemption. There was a wit. Oh geez You are to receive a dual autograph jumbo Lumber bat rally What is going on right now? I Barry Larkin and Joey Vado for the Reds Cooking we're cooking they let me cook They let me cook that goes to Thomas M Larkin and Vado dual auto jumbo lumber bat relic.  That's half a case Can't let us who let him cook should have been Ellie and steer Ellie and McClain Who are Larkin and Vado? Yeah, Corey seager to 150 Rangers Relic Alec boom Phillies the 99 how many reds how many reds rookies are playing right now Benson is working to right I just have all the rookies playing That relic to 50 rookie Jake Berger White Sox and he's a really good player. He just He's never gonna be like a superstar type player Triple Jersey auto or all this Chapman Yankees Number it's a 299 archival auto Matt Verling Phillies a 299. I'm trying to pull another one Jeremiah. Trust me Just we pulled four we pulled four bat barrels My hair is growing, but you'll yeah, Higley.  Yeah, it is it is easy clap It's like me and Sean play a fortnight easy win Pasha three of ten Mike you're Stremsky for the Giants except that one game where you're just off driving a truck or something We're just getting wrecked. Yeah, that was hilarious Yeah, you fall I Narrowed my shampoo, I don't think Larissa would do that Larissa's my wife. She wouldn't do something mean like that God dual Jersey auto Blake Snell Padres Snell Zella to 299. Yeah, we need to hit a we hit a Soto here lawnmower simulator Nado to 99 for the Cardinals Jeter canvas and a an archival auto to 25 will Clark for the over the Oriole will Clark Orioles, huh? Okay, all right Orioles So Brian, yeah, I agree. I agree with that. I thought they just had a picture of Cal on accident No, that's that's will Clark in an Orioles uni Dang, Bryce. You scared me. Just give me have a good night. See you so quiet Will Clark Orioles for the thumbnail There's a Harper to 150 Phillies Red Sox dual relic autos and or Bogarts 2750. All right, this has a framed auto Up Framed auto case hit coming up and it is Philly Steve Carlton 8 of 10 bronze framed auto There you go. Philly's Philly's killed the case here. They crushed it Jersey to 50 Padres Manny Machado So got three bucks in the museum, too. Dude, I would never make Sean's trash list. No, Cal Raleigh God Quad Jersey Tautista 75 Padres that's reserved for Donnie and Kyle Yeah, they learn the ways the trash that's for sure Sure Bryce than to what is he doing? He always has bad takes he's an Eagle span anything's Jalen Hertz isn't good What is that about as a Patriots fan? Let me tell you something Bryson. I Would do almost any whatever it took for the Patriots to have a quarterback like Jalen Hertz right now Bryson's crazy, dude. I don't know if he'll ever topple it again because He's like Trash Yeah, it's true to 150 great Maddox coach. No shame. I think Dylan made it off this week He he heard the message loud and clear. Yeah, or at least he moved from a from two to four Quad Jersey rays Randy was arena Brandon Lowe, but Al Bruhan Kevin Kiermaier to 99 Hertz is very good. Yeah, Bryson's crazy, dude. I'll be He's all right. He's okay. He does have some crazy takes.  What are they saying? I don't care to find out just yet. Honestly, it's still June Archival auto mark Mulder to two ninety nine a's Mulder, how about that? Oh? Jeremiah. Oh man, let's use a revoked Shawn's list the one votes on it. It's just Shawn Torkelson Quad relic Austin Hayes at 25 for the Orioles You can make your own list or but I mean it's Shawn dude. Well, no, it'd be everybody against Bryson illegal Wouldn't work that way spring up rational takes and let us debate Bryson on them. Yeah Patch card at ten Nico Horner Cubs City Connect patch Gotta be appreciate Jeremiah Yeah, that doesn't feel right Vaughan said 99 rookie CJ Abrams Padres Say Nico Horner dual Jersey Auto Cubbies 399 Yeah, he is quiet. You just can't hear him. He talks a lot. You can't hear him. I Won't say talks a lot But he talks. He's not shy. He's just so quiet. I mean once you once you get him talking Canvas Griffey Mariners and archival auto brewers the 125 Christian Yelich Speak up boy. Come on Bryson Almost quiet to it until we got him out of a shell here You know how long it when I first starting how long it took me to talk to Brad Right now I didn't talk like a month. He was always like breaking out. It's morning. I Didn't talk to nobody I thought I talked to like some of the sorters, but that's about it but there's only like Two or three other sorters better triple Jersey auto Paul Goldschmidt Cardinals So many at a 150 Cardinals Paul Goldschmidt. Well, that was the craziest take what was another crazy taking a bright things got There's another redemption well There's another redemption guys archival autograph copper parallel I was Shane Boz for the race a rookie auto Shane Boz redemption rays Copper, I'm not sure on the archival That's not sure the number Although I thought for sure that was a third That cuz like you barely see those cards that yeah, he might have something like that illegal There might be something like that up his sleeves patch card to 35 Logan Webb Giants Jackie to 99 Dodgers Jackie Robinson and Springer quad rally to 99 Jays early in case 23 Sterling World Series champs and MVP award winners Sam is like leader of the bag takes Padres Juan Soto triple relic auto nine out of ten awesome hit Padres Bradley are MVP winners Triple relic auto white Sox Frank Thomas six of ten Yep top Sterling nice big hurt there. Good box. Good box Soto and big her solid for sure 60s all stars. Whoa Don't see 60s all stars a lot and then all-star rookie cup team. Do you think it's a cut or like a knob or something? The rookie cup team for a 60s, you know, I don't know if I've seen that one yet this year Yeah, Sterling. I just go. Yeah, I definitely gorgeous cards people on zo dual Jersey auto Mets to 25 polar Pete 60s all stars. It's on card. It's pretty thick though. Oh, that's six Steve Carlton one of one Cardinal Steve Carlton Five way bat relic auto Damn was not expecting that Cardinals big congrats on the Carlton. What a hit Maybe you're just a minute early illegal. There's the Yankees greats right there silver slugger and Yankees greats And a Tati's junior Padres dual relic auto 15 to 15 big card Padres had a Soto and a Tati so far in sterling And Yankees greats now Aaron judge six of 15 Jersey and bat relic auto Jonathan P with the Yankees That was a great box to Tati's and judge It's cut long.  That's nice Three color patch bottom left looks like a letter patch as well the top right Devers three of five red socks quad patch auto little jealous. It's not gonna lie stat leaders And this one's going to the angels Nolan Ryan three of 25 on the dual Jersey auto Angels Nolan Ryan. Give me a sec everybody and we're gonna recap for to go on gilded next Gilded and luminaries Again, we are behind about About 20 minutes The Devers shoot you think I have a shoot where I just put the cards And I'm jealous of it All right relics of George Springer Logan Webb a Nico Horner Austin Hayes quad rays there Tatis Machado That's Mike de Shremsky to 10 Bryce Harper Alec Bum Jake Burger Patrick Corbin Ken Griffey jr. Dominic Smith Joey Wendell Lattie jr. Araldis Chapman Max Muncie quad Yankees pitchers there Alonzo And lindore dual Jersey Max Fried you on Moncada and Joey Vado Autos we had angels Nolan Ryan Tatis to 15 Padres Alonzo to 25 and Thomas to 10 Shane Bos redemption for the rays from Museum we had Goldschmidt yell itch Nico Horner Mark Mulder Will Smith Steve Carleton framed out at 10 Xander Bogarts for the Red Sox Will Clark for the Orioles Blake Snell Padres Matt Veerling Araldis Chapman George Springer Freddie Peralta Bill and Cease Matt Manning Brandon Lau Eddie Murray and Mike Kastremsky for the Giants We have three of five quad patch auto Raphael Devers Red Sox Aaron Judge to 15 a little long so it's in the top of here Congrats Yankees one of one Steve Carleton five-way bat Relic Auto just people all the bats struck out guys Triple Relic Auto to 10 Soto Padres One of one jumbo laundry tag dance v. Swanson Braves. Oh, we had a random this We have to random this now Freeman and Alonzo just a moment here and we had Howard and Hoskins dual autograph jumbo lumber bat relic Phillies and Larkin and Vado Reds Dual auto jumbo lumber bat relic give me a sec everybody Random this one off All right Alonzo and Freeman dual auto to 15 This brave Salonzo and obviously or sorry brave stream and obviously and then that's Alonzo Good luck on that one four and two six times whoever's up top gets the card one two three four five and six going to the Braves That's gonna do it for the break. Thanks again everybody on to the next baseball break


So what you'll find is your immune system will be much more robust, you're much less likely to get crook, you'll recover better between training because at a cellular level you're functioning better, mentally you'll be sharper, definitely that case, sleep cycles are always better when your system is clean, so you're basically cleaning your body out. It's said that we take about 30% of our daily energy spent on digestion and so when you have a rest from that for a while, it's like your body, it's like a service in tune of your car, you know. All right, so I've just had some serious trying to find a park rage and I'm here in South Melbourne, just parked the car, I'm late for an appointment and really essentially what I want to do is bring you along on a little visit, I've decided to do a five-day fast. Now, initially I was planning on doing a water fast but I've spoken with an expert, his name's Tim, I'm about to introduce you to him and he's suggesting you get the same benefits out of doing a juice fast. So it looks like that's what I'm going to do, we're going to have a chat with him now about it. The reason why I'm going to do it is one, a five-day fast apparently is very good for cleansing your whole body, your mind, get yourself laser sharp focus, a lot of my subscribers will know that I'm planning on a big block of training to win an A-grade criteria, but in addition it's very, very good for strengthening your immune system. Now, in the past when I've done these big blocks of training, got kids, got a busy lifestyle, got a job, when you start training really hard, your immune system really starts to lower and you're susceptible to catching something. Now if I catch something and I'm out of action for a week or two or three whilst training to try and achieve this goal, that could be a major hindrance. So going through this process of getting clarity in my body, strengthening my immune system could be instrumental to helping me achieve this goal. So I'm going to have a chat with Tim now and he's going to walk me through the process of what this five-day juice fast looks like. So Tim, can you just tell us a little bit about who you are and how you got into fasting? Yeah, well I was, I got into it many, many years ago, back in the mid-90s. I was a, like yourself, I was, I don't know if you call it the word, a forward and athlete, I was a paddler. So I paddled, I grew up in life-saving and then paddled kayaks. And I was training in the late 80s, early 90s, I was training full-time with the IIT national team selection and Olympic selection and what have you. And I started, I got crook. And first it was around 88, the winter of 88, and then it started to get sort of, but went away and then it started to get progressively worse over a period of time. And I got, what I understand now, what I dealt with was what we would call chronic fatigue syndrome now, but in those days, they really didn't know much about it.  And then got that bad in the end, I went up north thinking that would make a difference. And it got that bad in the end that I kept trying to train through it and that just kept pushing there, sort of pushing it and it was not working very well. And so I surrendered and stopped training and came back to Melbourne. And so I went up north thinking the warm weather might make it better, but it didn't. And came back to Melbourne and didn't or couldn't exercise. So I got to the point in the end where I was working because I had a mortgage. And I just, I'd get dizzy. I'd walk up the street and I get dizzy and I was always tired and I was always crook. So I understand now I had chronic fatigue syndrome. The doctors couldn't help, I was lucky to get a doctor who in the end said, I know what you're dealing with and I can't help you, you just have to rest. And hopefully it'll get better and it didn't. And then I was lucky to stumble into a Russian courtesy of an old coach, a Russian doctor who was brought out to Australia on a scientific exchange via the CSIRO. He's a research biochemist and a doctor of medicine in Russia. And he'd researched all sorts of natural medicine techniques and medicine techniques and Russia. And then he was practicing as a practitioner of medicine in Russia. And he made a decision at one stage to walk away from using any pharmaceuticals in his treatments and only use natural medicines and natural medicine techniques. And he then came to Australia and this is scientific exchange and stayed here and he practices now as a, I guess, a natural medicine practitioner. And he's very well known for chronic illness and his name's Dr. Soltanov. He works downstairs here. So he works a lot with chronic illnesses. And with me he, I went and saw him and fasting was part of the treatment. Not initially, he built me up into it, but it was the last part of that treatment. And the treatment involved a lot of other things like herbs that I prepared each day. And what I understand is blood cleansing right out of a bath and I have to increase the temperature of the bath while I was in it and then get out and wrap myself up in a heated room and sweat, basically, 45 minutes. Kind of like sauna therapy. And then I did a fast for two weeks or 16 days. So that was a water, as much water as I wanted and a couple of small juices a day. And pretty much that was it, yeah. And what do you mean, how did you feel after that? Well, the first five days were tough because, well, I'd never seen or I'd never, I've not heard of it, I guess, but I'd never really, it was really not, was not very, certainly not accepted in the Western world now, like it started to become a lot more popular in those days of people. When I told people this is what I was, had been told to do though, like that's ridiculous, it's dangerous. And I, the first five days were tough partly because part of it was fear. And I got to about day 10 and I started to feel better than I ever felt in my life. And after I, and I actually said I want to keep going and he said, no, no, no. We're shutting you down in a few weeks. And so I'm then the reintroduction of a food program was probably about four weeks. And so he's very, very thorough on how you reintroduce food. So the program is, it was amazingly thorough. And I look at now the Western fast that I've seen and his programs are more thorough. They also involved enemas, basically the idea there was to clean the other end as well as if you stop supply at this end, you've got to clean the other end. Otherwise, if you're going to be thorough about it, a lot of people are spooked by that initially. But once you do it, it's actually, it's not fast, it's nothing, you're self-administered, it's nothing.  Not only was I, did I feel better, but I felt better clarity, better, my mental focus was amazing, my mind was like a laser, it was amazing. How long have you been now coaching people through fasting? 18 years, maybe 20 years. Wow, okay. And for somebody like me, I obviously don't have chronic fatigue, it's a different situation. I'm looking to set a foundation in order to take my training to the next level through fasting, what are some of the things I can expect to achieve? Well, you know, the same principles apply when treating chronic illness. You're trying to take them out of that, but the same principles apply when you're getting a person who's apparently normal health, which I wouldn't, most, what we accept as normal health, I wouldn't call ideal. But what we're looking to do, it's the same process, but we're taking you, exploring optimal, and most people don't touch on that very much. What you'll expect in terms of results from experience will be, once again, better energy levels, given the training program you're going to go through, you're going to push your body pretty hard, particularly when you're combining work, family life, and training solidly. You live on the edge immune system-wise, and anyone who trains pretty solidly knows that. You've got to be, you know, you've got to look after yourself because you can get crook. So what you'll find is your immune system will be much more robust, you're much less likely to get crook. You'll recover better between training because at a cellular level, you're functioning better. Mentally, you'll be sharper, definitely that case. Work cycles are always better when your system's clean. So you're basically cleaning your body out. It's said that we take about 30% of our daily energy spent on digestion. So when you have a rest from that for a while, it's like a service in tune of your car. The car functions better, and that's what we're doing. We just don't do that to our bodies as much. So when I first contacted you, I was talking about a water fast, but you said, actually, we would recommend that and you get the same physiological benefits out of a juice fast. So can you just briefly explain that? Oh, it depends on the situation. It depends. For where you're at, there's no, there's not necessarily added benefit for you. If you're a person coming to me with really chronic illness, then we might go, okay, we need a deeper level of cleanse. But that's, you know, what you do within the scope of that fast is also a lot more restricted. So a water fast, yeah, you know, it's a lot harder to, like every time I've done a fast, a two week fast. And the first fast I did was a fast with a couple of juices a day, like what you're going to do. I was able to, what I was doing for work then was I was able to work through it. You know, it wasn't physical work. So I was able to continue working and I've done five or six extended fast sins. And I've been able to work right through. I've been able to do mild exercise right through, no going for run, no doing weights, no high intensity stuff, but a good walk each day. We just did some tests. Yeah. So do you want to just walk us through why we did those tests and then the process that I'm going to go through, high level, I'm conscious that you're going to write a proper detailed program for me, but just high level, what I'm going to be doing over the next five days. And then that sort of reintroduction process. Yep. So to lead up, we do, I monitor with bioimpedance testing, which is technology that comes from hospitals. It's used in hospitals with pediatrics and with people patient to a bed with long term and measures changes in their body composition, but we can also get measurements for cellular health level of toxicity or inflammation in your system, efficiency that sells produce energy. And there's a theoretical measure for biological age, which is always an interesting one. So I use this testing a lot for weight loss, but we also use it in detox programs and cleanse programs like fasting. If it was a person, because I know you've got a history in sport, then I'm not, if it was a person who came to me off the street and they're not really active, then I would also do things like blood testing and I might send them to the doctor for full bloods prior. But a lot of time if they're sick, they've come to me and I've got a lot of that anyway. In your case, I haven't done all of that because you would have fallen over in your training anyway in a sense that that would have tripped you up if it was a problem. So we're using the bioimpedance, it just gives really good information and it gives you an idea of what's going on with your body. And the sort of when you start to clean out and when we find when your extra sale of the water levels drop, which we'll go into later, that corresponds with the time you start to feel really good. So I've monitored people and extended fast and watched the changes in their body and there seems to be a pattern whereby when the level of toxicity reduces from the test, there is a correspondence of when you feel good. And that for some person might be right at the start of the fast and go right through and other people might feel like shite for a fair while or for a few days and then feel good. So everyone's different and so that's what the testing. We use it in clinic. Yeah, I found it really effective. It's good objective measurement. And then so the process that I'm going to go through these five days, at a high level, what does that look like? You mentioned enemas before, which has got me a little bit easier. Yeah, yeah, and I will say this if we're on camera now that most people freak about that, but I actually think it's really, really important and I know from the Russian research that's one of the, that's very, very important. The idea behind it is that if you've, as I mentioned before, you're stopping intake of food. So your body is going to start eating your own stores and we don't want it to be then trying to access stores or save things, lining might bow, for example. You know, so if I've got, you might have it, you know, accumulate a bit of debris and that. And so if we can clean you at both ends, then you're going to function better. And I have read and heard stuff where people who don't do that process might have diarrhea and stuff for a few days. Whereas you don't get that with the end of the process because we're cleaning and go out. It, I think the thing with enemas is that, particularly with blokes, it's, it's more a mental thing. Once you've done it once, you go, what was all the fuss about? That was the first, when I first got told, it was like, right, first you're telling me I can't eat for two weeks. Now you're telling me I've got to do, I've got to put this tube and I was just like, are you crazy? And then I went and did it and was like, it's nothing. And I felt really clean, but you'd be careful how you do it. Same with fasting. You've got to do it properly. There's a lot of programs out there online that can be good, but they can also be hit and miss. And so we, that's why we do it supervised. Yeah. Okay. And day to day is two juices a day. Is that right? Two juices a day, similar program each day. You can have a couple of herbal teas a day and you can have as much water as you want, similar program each day. We lead in the night before, so you'll know later than 7pm the day before. And each day is pretty similar. And then, so that'll be five days for you and then we'll roll you out. The other part that I think that needs work in a lot of programs I've seen, from the West, so to speak. Those programs is the reintroduction of food is as important as the fast. If you rush that, you can mess the whole process up. For example, you can create a blood sugar level issue by introducing sugars too quickly, but your gut, you've given your gut a rest. Your stomach will shrink and it will become quite sensitive. So reintroducing food slowly is really important. Everyone's in a hurry when they finish their fast. They want to get on to, I remember eating now. You know, no, you've got to take your time. So we'll have, it'll be a 10 day reintroduction before you, what I would consider, what you might consider eating normally. So what would, I know we talked about this just before those first few days of coming out of the fast, it's broth. You're not eating chewables for about three days, four days.  Second days of juice, same deal, just having a lot more juice. And then you go into a really dilute sort of porridge-y type thing with. And it's got a few other veggies and things like that and herbs to stimulate digestion and stimulate your bowel function and your gut function again. And how are we going to work together? So this is, this is my first session, you're going to put a program together. And I start the fast, so late, hopefully late next week. How do we sort of work with each other? Yeah, you'll be able to start it by the time you need to. So you'll have a program within a day or two. It's, the process that we do is, you know, obviously when you came in, there are questions I will ask about your health and where you're at, what your history particularly. And then we work out a program. It depends on the type of time of year, what comprises your juices. Then I'll give you a program and then it will include everything, your introduction to food, everything you do at each, you know, there are certain times of the day as you do certain things. And so we'll give you the whole program. And that fits around your lifestyle and around where you're at. And then you go away and so we'll catch up first session. We'll catch up probably either during the fast or just before you finish the fast. So probably day four to work through your reintroduction to food. And if it can't be done in person, we can do it online. So that phase definitely. But good to do a bi-impedance test there, which will need to be in person. Then we'll do another test at the end of a week of reintroduction. And then probably another one after, you know, you could do a test another week after that or you can make it two or three weeks after that or a couple of weeks after. And just to see, like last time I fasted, I lost 10 kilos. I was reasonably lean already, a little bit to lose, but I lost 10 kilos. And of that, it was about same amounts of water, muscle and fat. Yeah. So, you know, in losing that much muscle, it took me, I can base it with my exercise, I paddle with a squat on the river. And it took me about two months, take two months to three months after the fast to get back to being where I was before, maybe a couple of months. Because I dropped muscle, I was, you know, I dropped a bit of speed. Yeah. You know, but after a couple of months, I was fine. And my system was working so much better. I was worth doing it for a bit of short-term drop in, you know, muscle mass performance. Yeah. I mean, this is not something you do in a week leading up to a major event. No, of course not. That's what I'm doing. This is part of the process of seeing the foundation before I start training really heavily. Intermittent fasting is a completely different subject because you're not going extended periods. You know, going, I don't do any intermittent fasting that's longer than 36 hours. So that's for cleansing and it's for other purposes, but for a long, a fast day. It's probably the, I would say the most thorough version of a detox you could ever do without a doubt, but it's, or a cleanse that you could do. It's like giving your body a restart. But you just need to pick the time. So when you're in base training, you're great.