This is my 13 Reasons Why Season 2 Review and frankly I am disgusted and in this video I'm gonna go on a pretty big rant that might lose me some subscribers but it's worth it because it's definitely something that we need to address right now. What is up everybody? This is Chris from The Rewired Soul where we talk about the problem but focus on the solution and today's problem is the mental health stigma but probably in a way that you're not really used to so do me a huge favor. It's Mental Health Awareness Month. Please share this video because I'm going to talk about some stuff that a lot of people really need to hear. I am really disgusted right now and it's not even because of this show which might be surprising. My disgust is actually from the people who are outraged all over social media. First off first off let me make it very clear I know this show is fictional okay but really I am so sad and heartbroken to think that people would lack such empathy to somebody especially a teenager who took their own life all right. Let's read some of the tweets that I found about Hannah in 13 Reasons Why. You want to know why I hate 13 Reasons Why so much? Well let me explain. One it glorifies suicide. Two it glorifies depression. Three it makes suicide an option. Four Hannah wasn't depressed. She was a victim who never looked for help and makes people think that's what you should do. Hannah did not suffer from mental illness. She suffered from an inability to accept responsibility, self-centeredness and stupidity. As someone with bipolar disorder and clinical depression the constant suggestions that she did is ridiculous. 13 Reasons Why is an entertaining show but Hannah Baker was not depressed. She was just used to having perfect life and then suddenly things started falling out from under her. She didn't reach out for help. That is not depression. There is a massive a massive stigma out there about mental illness and during times like these we need to come together. We need to come together be there for each other but for some reason that is beyond me.  And the fact that anybody would say that a rape victim has princess syndrome makes me want to vomit. The problem is is that we've been brainwashed into believing that the only reason the only reason that you can have depression is if you have a chemical imbalance. Like what this is what troubles me. This is where I have this channel and tell you guys to share my videos because I'm trying to educate people all right. Like you need to understand yes while there is definitely a genetic component there is a possibility of neurotransmitter imbalances like serotonin, dopamine, endorphins and things like that. That is very very very possible but most people with depression suffer from depression because of life circumstances not just because of the chemicals being imbalanced in their head. Why do you think depression and suicide rates go up every time we have a recession in this country? Do you think that just because people lost their jobs now all of a sudden they have a chemical imbalance? No it's because of life circumstances all right. Now let's see what the Center for Diseases and Control has to say about this rather than people on the internet who believe that they know everything there is to know about mental illness. So this is actually taken from a CDC study all right. Key findings data from the National and Nutritional Examination Survey during 2013 to 2016 8.1% of American adults aged 20 and over had depression in a given two-week period. Women 10.4% were almost twice as likely as were men 5.5% to have had depression. Depression was lower among non-Hispanic Asian adults compared with Hispanic non-Hispanic black or non-Hispanic white adults. The prevalence of depression decreased as family income levels increased about 80% of adults with depression reported at least some difficulty with work home and social activities because of their depression. From 2007 to 2008 to 2015 to 2016 the percentage of American adults with depression did not change significantly over time. So take a step back just real quick just step back and let's think about this logically okay. Based on those findings from this research do you really think do you really think while 8.1% of all Americans struggle with depression is purely due to a chemical imbalance. I come on people get it together and most of the people out there just randomly making it rain their opinions on the internet have never even opened up this beautiful book right here the DSM 5 what psychiatrists and doctors and therapists use to diagnose mental illness. There is no where in any form of depression in this book does it say that we're going to measure the chemical imbalances in your head. No it has a variety of other symptoms all right. Everybody just really really really really needs to wake up like I mentioned there's such a stigma out there it pains me it pains me to think that people are like you're not depressed I'm depressed let me tell you what depression really looks like like come on people have a little empathy some compassion like show some people some love like I said I know this show is fictional but I just know I know for a fact because I know people like this who are busy having this mental illness competition rather than banding together and supporting one another all right so do me a favor show each other some love and let's overcome this thing together all right and again like I said please share this video it is a very important video I don't even care if you watch 13 reasons why I wanted to address this big issue that we have within the quote unquote mental health advocacy space like come on come on now you guys all right but anyways if you like this video give it a thumbs up if you hated it give it a thumbs down if I didn't make you too upset make sure you click that little round subscribe button because I make a ton of videos about mental health but anyways if you want to check out some other videos on the channel you can click or top right there all right but anyways thanks so much for watching and make sure you are not increasing the stigma and I'll see you next time


Today in the next installment in our ambassador series, we're joined by Trevor Peacock, Australia's High Commissioner to Cyprus. Trevor, thanks for joining us. It's a pleasure. Trevor, how would you characterize the relationship between Australia and Cyprus? Well, it's a very, very warm relationship. The bedrock of it is the community relations that we have. Australia has the second biggest expatriate community of Cypriots in the world, both Greek Cypriots and Turkish Cypriots. And that gives us a real basis of friendship, a real basis of knowing each other as countries. It's almost a relationship of being a family rather than just friends. And you really notice that very, very much when you're in Cyprus, when you're representing Australia in Cyprus, the number of people that you meet who have family in Australia is really quite amazing. And so you, in turn, as an Australian diplomatic representative, really feel as part of a family in Cyprus. That natural warmth is matched by a commonality of views on international global issues and perspectives. We're both members of the Commonwealth. We both share a very solid commitment to human rights, to the rule of law, including the rule of international law. So we find ourselves as very friendly countries which get on well, understand each other well, and relate to each other well with that community relationship as the bedrock of it. So Trevor, turning to the big issue, what is Australia's position on the ongoing division of the island? Well, our position is very clear and has been very consistent always. We recognise the government of the Republic of Cyprus as the sole legitimate government on the island. We recognise its sovereignty and its territorial integrity over the whole of the island. At the same time, we are very supportive of the negotiations which are taking place at the moment. We've been facilitated and chaired by the UN's UN Secretary-General's Special Advisor, Alexander Downer, to bring about a reconciliation and a reunification of the island. We believe that reunification, in accordance with the relevant UN resolutions, ought to be based on a by-zonal, by-communal federation with one international citizenship, one international personality. Trevor, you've mentioned the role of Mr Downer, Australia's former Foreign Minister, but what is Australia doing to help Cyprus with the current situation and to encourage a solution? Well, there are two very tangible things that we're doing. One is that we've maintained for 48 years now without any break an Australian federal police contingent within UNFASIP, which is the UN Force in Cyprus, Peacekeeping Force in Cyprus. The UNFASIP includes both a military and a police element. We are the largest group within the police element and, in fact, the commander of the UN police, Unpol, is an Australian AFP officer. They do very, very good work. It makes you very proud as an Australian High Commissioner to see the role that the police are playing in and around the buffer zone, ensuring its stability and that there's nothing there, nothing will go on there that threatens the stability and the security of the island and of the two communities around the buffer zone. They've played a very good role for 48 years now and they really are excellent police men and women that we send there. I'm very proud of them and we all should be proud of them. Secondly, as a much more recent contribution, as a High Commission we sponsor the Cyprus Academic Dialogue, which came into being in 2009. It was actually an initiative of the Centre for Dialogue at La Trobe University. What it does is it brings together academics from both the Greek Cypriot and the Turkish Cypriot academic communities to sit down together, to find what points they have in common, to find what solutions they might be able to come up with to the problems that the island faces. They develop views on the negotiations themselves and other views on separate issues alongside the negotiations. For example, how do you deal with the issue of education in both the Greek Cypriot and Turkish Cypriot schools? The dialogue has been a big success. It's had one or two major gatherings every year since 2009. Meetings in Cyprus, but they also had a meeting this year in Istanbul to make it easier for Turkish and Greek academics to be brought into the process alongside the Cypriots. They're getting a very good profile within Cyprus. They're taken very seriously by the media and by decision makers. They're meeting regularly with decision makers in both communities. And we are getting a lot of very good recognition for supporting this process. So again, it's a very good thing that we're doing and something tangible, which hopefully will help to heal the problems of the island. Understand Cyprus has the rotating presidency of the European Union at the moment. How is it handling that role? I think it's been an unambiguous good news story for Cyprus. They've really done this well. It was hard for them as one of the European Union's smallest member states and taking on the presidency for the first time as they did in July. I think the successful management of the presidency creates logistical challenges for any member state. It's a very big role, a very big responsibility, given the change in the way that the EU works under the Lisbon Treaty. But I have heard nothing but praise for the way in which the Government of Cyprus has organised the various ministerial meetings that it's hosted. But beyond that, it's played a very useful policy role, I think, especially on what's one of the biggest problems and challenges facing the European Union at the moment, which is settling on a multi-annual financial framework, a budget for the next seven years, and a budget in which all 27 or with which all 27 member states have to be in agreement. It's a huge exercise. Cyprus has played a very good role in clarifying thinking and setting out possible directions for this to be handled. Especially I think in including an element of consultation with the European Parliament. That's a new element under the Lisbon Treaty. And again, I've heard nothing but praise for the way in which Cyprus, as the presidency of the European Union, has been able to assist them along in meeting this challenge. Trevor, I assume you do see a number of Australian tourists in Cyprus. Any tips? We don't actually see as many as you might think. The best numbers we have are that about 60,000 Australians visit each year. And most of those are members of the communities going back for the summer. I would encourage more Australians to visit Cyprus. It has wonderful beaches, spectacular mountains. It has a real wealth of archaeological and historical sites and places of interest. For anybody who has an interest in the past and an interest in seeing how different cultures over millennia have affected a small country like Cyprus and mixed together there and how Cyprus in its turn, although a small island, has made its own impact on those cultures, a visit to Cyprus is very, very rewarding. And the food is good as well and the people are extremely friendly and do love Australians. Of course, in suggesting that Australians think about visiting to Cyprus, I would further suggest that before they go, they should have a look at the Smartraveler website and have a look at the advice that we are offering as they plan their trip and as they travel. Trevor, thanks very much for joining us. Pleasure. That was Trevor Peacock Australia's High Commissioner to Cyprus.


Clean. This is an international food safety icon that represents clean. This symbol appears when a specific food safety message about clean food preparation is being described. Keep hands clean. Start by putting soap on your hands. Rub your hands together for 20 seconds. Count to 20 by 1000s. Scrub between fingers and under fingernails. Rinse with warm running water. Dry hands thoroughly. Wash hands before starting work. Wash hands after using the restroom. Wash hands after smoking, eating and drinking. Wash hands after using a toothpick or chewing gum. Wash hands after sneezing, touching your nose or coughing. Wash hands after touching your mouth, head, hair or wounds. Wash hands after touching raw meat, raw poultry and raw seafood. Wash hands after touching dirty dishes or utensils. Wash hands after touching trash, dirty linen or floors. Wash hands after using chemicals or cleaners. Rinse your produce. Always wash fruits and vegetables before eating. Wash fruits and vegetables even if the rind, peel or skin is not eaten. Use a produce brush on produce that has a hard skin, such as potatoes and yams. Wash dirty dishes and utensils, cutting boards and countertops with hot soapy water after preparing each food item and before going on to the next food. A clean kitchen is a safe kitchen.


Polio is a cruel disease. Children, pregnant women, and people with weakened immune systems are especially susceptible to the virus, which attacks the brain and spinal cord. One in every 200 children infected suffers paralysis. Only vaccination can stop the spread of this incurable and highly contagious disease. While vaccinations have eliminated infections in most of the world, the virus persists in a few places, including parts of Afghanistan, Pakistan, and Northern Nigeria. Since 1988, the Global Polio Eradication Initiative, or GPEI, has combined the efforts of governmental and non-governmental organizations, private businesses, and major philanthropies to vaccinate every child in the world. This is a story of how geospatial technologies helped make a difference in vaccinating kids in remote parts of Northern Nigeria. One instrumental organization in the fight against polio in West Africa is the non-profit eHealth Africa. eHealth Africa uses technology to improve healthcare management, and cites GIS as one of its core competencies. GIS manager Dami Sonoike spoke with me in 2016 about the role of GIS in the eradication of polio in Nigeria. Dami has a BS in surveying and geoinformatics from the University of Lagos and an MS in Geographic Information Science from University College London. He leads a team of about 21 GIS professionals at eHealth Africa. The challenge, Dami explained, was finding the children who needed vaccinations. Northern Nigeria is big. Its many small villages were poorly mapped when eHealth Africa joined forces with the GPEI in 2014. The first step in locating the children was to acquire high-resolution satellite imagery of the region. This was done with support from the Bill and Melinda Gates Foundation. Imagery enabled Dami's team to identify buildings and rural settlements, as well as roads and waterways. But imagery alone wasn't sufficient for the job the eHealth Africa GIS team needed to do. They needed to extract information from the imagery by delineating settlement boundaries and other features, associating features with place names, and pinpointing individual dwellings for visits by vaccinators. For these tasks and others, Dami said, his team had to learn to digitize. Once the eHealth Africa GIS team had digitized the key vector features needed to dispatch vaccination teams, they set up a procedure to track the villages they visited and the households where they vaccinated children. Vaccinators used the new maps to navigate to target villages. They carried mobile phones equipped with GPS receivers that recorded their locations every few minutes. When vaccinators returned to their GIS field station, staff copied the GPS waypoints from the phones to eHealth Africa's distributed data management system. To assure proper vaccination coverage, GIS analysts overlaid the digitized maps with digital grids and with the GPS waypoints downloaded from the mobile phones. By calculating the frequencies of waypoints in each grid cell, analysts were able to validate vaccinations and to dispatch follow-up vaccination teams if necessary. Geospatial technology, data, and methods are just one aspect of the international efforts to eradicate polio and other infectious diseases. Even so, their impact has been profound. Tope Bello, product manager with Esri's professional services and an advisor to eHealth Africa, says he is absolutely certain that the reduction of polio cases in Nigeria from 122 in 2012 to 0 in 2015 could not have been achieved without GIS. According to the Centers for Disease Control and Prevention, polio incidents declined 99% worldwide since the Global Polio Eradication Initiative began in 1988. In Nigeria, no new cases were reported from July 2014 until 2016 when wild polio virus was discovered in the Guoza and Jere local government areas in the northern state of Borno. Some blame the failure to completely eradicate polio in Nigeria on flagging government-run vaccination programs. New immunization programs have since been announced. Protecting children from polio and other infectious diseases requires vigilance. One lesson learned from eHealth Africa's experience is that GIS can help NGOs and governments conduct rigorous and effective vaccination programs in the most challenging settings on Earth to protect children's health.


Why don't we give a big warm welcome to Dr. Michael Greger? Surely if there was some safe, simple, side-effect-free solution to the obesity epidemic, we would know about it by now, right? I'm not so sure. It may take up to 17 years before research findings make it into day-to-day clinical practice to take one example that was particularly poignant for my family, heart disease. Decades ago, Dr. Dean Ornish and colleagues published evidence in one of the most prestigious medical journals in the world that our leading cause of death could be reversed with diet and lifestyle changes alone, yet hardly anything changed. Even now hundreds of thousands of Americans continue to needlessly die from what we learned decades ago was a reversible disease. In fact, I'd seen it with my own eyes. My grandmother was cured of her end-stage heart disease by one of Dean's predecessors, Nathan Pritikin, using similar methods. So if effectively the cure to our number one killer of men and women could get lost down some rabbit hole and ignored what else might there be in the medical literature that could help my patients, but just didn't have a corporate budget driving its promotion. Well, I made it my life's mission to find out. That's why I became a doctor in the first place and why I started my nonprofit site nutritionfacts.org. Everything on the website is free. There are no ads, no corporate sponsorships, nothing non-commercial, not selling anything, just put it up as a public service as the labor of love as a tribute to my grandmother. New videos and articles nearly every day on the latest in evidence-based nutrition. What a concept. Okay, so what does the science show is the best way to lose weight? If you want testimonials and before and after pictures, you have come to the wrong place. I'm not interested in anecdotes. I'm interested in the evidence. When it comes to making decisions as life and death important as the health and well-being of yourself and your family, there's really only one question. What does the best available balance of evidence show right now? The problem is that even just sticking to the peer-reviewed medical literature is not enough as false and scientifically misleading unsupported beliefs about obesity are pervasive even in scientific journals. The only way to get at the truth, though, then is to dive deep into the primary literature and read all the original studies themselves. But who's got time for that? There are more than a half a million scientific papers on obesity with 100 new ones published every day. Even researchers in the field might not be able to keep track beyond their narrow domain. But that's what we do at Nutrition Facts. We comb through tens of thousands of studies a year, so you don't have to. Very nice. And indeed, we uncovered a treasure trove of buried data, like today I'll cover simple spices. For example, proven and randomized double-blind placebo-controlled trials to accelerate weight loss for pennies a day. But with so little profit potential, it's no wonder these studies never saw the light of day.  That's why 100 percent of all the proceeds I received from all my books and DVDs and speaking engagements are all donated to charity. I just want to do for your family what Pritikin did for my family. But wait, isn't weight loss just about eating less and moving more? I mean, isn't a calorie a calorie? That's what the food industry wants you to think. The notion that a calorie from one source is just as fattening as any other is a trope broadcast by the food industry as a way to absolve itself of culpability. Coca-Cola itself even put an ad out there emphasizing this one simple common sense fact. As the current and past chairs of the Harvard's nutrition department put it, this central argument from industry is that the overconsumption of calories from carrots would be no different than the overconsumption of calories from soda. If a calorie is just a calorie, why does it matter what we put in our mouths? Let's explore that example of carrots versus Coca-Cola. It's true that in a tightly controlled laboratory setting, 240 calories of carrots, 10 carrots, would have the same effect on calorie balance than the 240 calories in a bottle of Coke. But this comparison falls flat on its face out in the real world. You could chug those liquid candy calories in less than a minute, but eating 240 calories of carrots would take you more than two and a half hours of sustained constant chewing. Would your jog yet soar? But 240 calories of carrots is like five cups. You might not even be able to fit them all in, right? Our stomach is only so big. Once we fill it up, stretch receptors in our stomach wall tell us when we've had enough. But different foods have different amounts of calories per stomach full, right? Some foods have more calories per cup, per pound per mouthful than others. This is the concept of calorie density, right? The number of calories in a given amount of food, three pounds is about what the average American eats in a day. As you can see, for example, oil is a high calorie density, meaning a high calorie concentration. Lots of calories kind of packed into a small space. So drizzling just a tablespoon of oil onto a dish adds over 100 calories. For those same calories, you could have instead eaten about two cups of blackberries, for example, a food with a low calorie density. So these two meals have the same number of calories. You could swig down that spoonful of oil, not even feel anything in your stomach, but, you know, eating a couple cups of berries could start to fill you up. That's why, yes, biochemically a calorie is a calorie, but eating the same amount of calories in different foods can have different effects. The average human stomach can expand to fit about four cups of food. So a single stomach full of strawberry ice cream, for example, could max out our caloric intake for the entire day. For those same 2,000 calories, to get those same 2,000 calories from strawberries themselves, you'd have to eat 44 cups of berries, right? That's 11 stomach fulls as delicious as berries are. I don't know if I could fill my stomach to bursting 11 times a day, right? So some foods are just impossible to overeat. They're so low in calorie density, right?  In a lab, a calorie is a calorie, but in life, far from it. Traditional weight loss diets focus on decreasing portion size, but we know these eat less approaches can leave people feeling hungry, unsatisfied, a more effective approach, maybe to shift the emphasis from restriction to positive, eat more messaging of increasing intake of healthy, low calorie density foods. But you don't know until you put it to the test. Very nice. Researchers in Hawaii tried putting people on more of a traditional Hawaiian diet with all the plant foods they could eat. Unlimited quantities of fruits, vegetables, whole grains, beans and the study subjects lost an average of 17 pounds in just 21 days. Calorie intake dropped by 40%, but not because they were eating less food. They lost 17 pounds in three weeks eating more food in excess of four pounds a day. How could that be? Because whole plant foods tend to be so glorically dilute, right? You can stuff yourself without getting the same kind of weight gain. They lost 17 pounds in three weeks eating more food. That's why in my upcoming new book, How Not To Diet, which I am very excited about, that's why low in calorie density is on my list of the 17 ingredients for an ideal weight loss diet. As noted before, Americans appear to average about three pounds of food a day. So if you stuck with mostly these foods, you can see how you can eat more food and still shed pounds. A landmark study set to be published next month found that even when presented with the same number of calories and the same salt, sugar, fat, fiber and protein, processed foods led to weight gain, two pounds gained over two weeks, and unprocessed foods led to weight loss, two pounds down in the same two weeks. Here's one of their processed food meals, which is probably healthier actually than what most people eat. Non-fat Greek yogurt, baked potato chips, sugar-free diet lemonade with a turkey sandwich has the same number of calories as this with the unprocessed meal food folks reading, the kind of a Southwest entree salad, black beans, avocados, nuts. That's the calorie density effect. Same calories, but there's just more food. No wonder it satisfied their hunger and they ended up four pounds lighter in two weeks eating more food. So how can you decrease the calorie density of your diet? Well just a quick peek is the two extreme should suggest two methods. Abandon added fats and add abandoned vegetables. Method number one, covertly put people on a relatively low-fat diet.  In fact, in a famous prison experiment in Vermont, lean inmates were overfed up to 10,000 calories a day to try to experimentally make them fat. This turned out to be surprisingly difficult. Most started dreading breakfast and involuntarily threw it up. The researchers learned how difficult it was to have people gain weight on purpose unless you feed them lots of fat. To get prisoners to gain 30 pounds on a regular diet, it took about 140,000 excess calories per certain amount of body surface area. To get the same 30 pound weight gained just by adding fat to their diets, all they had to do was feed them about an extra 40,000 extra calories. When the extra calories were in the form of straight fat, it took as many as 100,000 fewer calories to gain the same amount of weight. A calorie is not a calorie. It depends on what you eat. In this case, lowering fat content effectively made up to 100,000 calories disappear. That's why low netted fat is on my list of ideal weight loss ingredients as well. There are however two important exceptions. Processed foods with reduced fat claims or often so packed with sugar that they can have the same number of calories as a higher fat product. Snackwells, fat free cookies, for example at 1700 calories per pound or as calorie dense as a cheese danish.  Instead of sneaking out fat, sneak in vegetables. The biggest influence on calorie density is not fat but water content. Since water adds weight and bulk without adding calories, the most calorie dense foods and the most calorie dense diets tend to be those that are dry. Some vegetables on the other hand are more than 95% water and not just you know iceberg lettuce, cucumbers, celery, turnips, cooknapa, cabbage, bok choy, summer squash, zucchini, bean sprouts, and bamboo shoots can top out at 95% water. They're basically just water in vegetable form. A big bowl of water rich vegetables is practically just a big bowl of trapped water. The effect on calorie density is so dramatic the food industry wants in on the action they figured they could use nanotechnology to structure a solid processed food similar to a celery stock with self-assembled water filled nano cells or nanotubes. No need as mother nature beat you to it.  That was the number one predictor of how filling a food is. That's why high in water rich foods is on my list too. Water rich foods like vegetables topping the charts with most more than 90% water by weight followed by most fresh fruit coming in around the 80s, starchier vegetables, whole grains and canned beans are mostly 70s meaning three quarters of their weight pure water. In general when it comes to water rich foods most whole plant foods float towards the top most animal foods fall somewhere in the middle and most processed foods sink to the bottom. In a famous series of experiments researchers at Penn State decided to put water rich vegetables to the test.  Now what do you think would happen if as a first course you gave them 100 calories of salad composed largely of lettuce, carrots, cucumber celery and cherry tomatoes? Would they go on to eat the same amount of pasta and end up with a thousand calorie lunch 900 plus 100 or would they eat maybe a hundred fewer calories of pasta effectively canceling out the added salary salad calories? It was even better than that they ate more than 200 fewer calories of pasta thanks to the salad 100 calories in 200 calories out right so in essence the salad had negative 100 calories preloading with vegetables can effectively subtract 100 calories out of a meal that's how you can lose weight by eating more food of course the type of salad matters the researchers repeated the experiment this time added a fatty dressing extra shredded cheese which quadrupled the salad's calorie density now eating this salad as a first course didn't turn a 900 calorie meal into one with less than 800 calories instead it turned it into a meal with calories in the quadruple digits right it's like you know preloading pizza with garlic bread right you can end up with more calories overall okay so what's the cutoff studies on preloading show that eating about a cup of food before a meal decreases subsequent intake by about 100 calories so to get a negative calorie effect the first course would have to contain fewer than 100 calories per cup right as you can see in the chart this includes most fresh fruit and vegetables but you know having something like a dinner roll would not work but hey give people a large apple to eat before that same pasta meal and rather than consuming 200 calories less it was more like 300 calories less so how many calories does an apple have it depends on when you eat it before a meal an apple could effectively have about negative 200 calories you can see the same thing giving people vegetable soup as a first course hundreds of calories disappear one study tracked people's intake throughout the day even found that overweight subjects randomized to pre-lunch vegetable soup not only ate less lunch but deducted an extra bonus hundred calories at dinner to a whole seven hours later right so the next time you sit down to a healthy soup you can imagine calories being variably sucked out of your body with every spoonful even just drinking two cups of water before a meal immediately caused people to cut about 20 percent of calories out of the meal taking in a more than 100 fewer calories no wonder overweight men and women randomized to two cups of water before each meal lost weight 44 percent faster two cups of water before each mouth 40 percent 44 percent faster weight loss that's why so-called negative calorie preloading is on my list of weight loss boosters which are all the things I could find that can accelerate weight loss kind of regardless of what you eat the rest of the time negative calorie preliving just means that that starting a meal with foods containing less than 100 calories per cup that can include many fruits vegetables soup salad or simply a tall glass of water anything we can put on that first course salad to boost weight loss even further well in my amping ampk section I talk about ways to activate an enzyme known as the fat controller its discovery is considered one of the most important medical breakthroughs in the last few decades you can activate this enzyme through exercise fasting and nicotine but is there any way to boost it for weight loss without sweat hunger or the whole dying a horrible death lung cancer kind of thing well big pharma is all over it after all obese individuals may be unwilling to perform even a minimum of physical activity wrote a group of pharmacologists thus indicating that drugs mimicking endurance exercise are highly desirable so it's crucial that oral compounds with high bioavailability are developed to safely induce chronic ampk activation for long-term weight loss and maintenance but there's no need to develop such a compound since you can already buy it at any grocery store it's called vinegar when vinegar acetic acid is absorbed and metabolized you get a natural ampk boost enough of a boost to lose weight at a typical dose you might use dressing a salad well I mean vinegar has evidently been used to treat obesity for centuries but only recently has it been put to the test randomized double blind placebo control trial and the effects of vinegar intake on the reduction of body fat in overweight men and women the subjects were randomized to drink a daily beverage tending one or two glasses one or two tablespoons of apple cider vinegar or a controlled drink a beverage that developed to taste the same but as the vinegar drink but prepared with a different kind of acid so it didn't have any actual vinegar in it three months in the fake vinegar group actually gained weight as you know overweight people tend to do whereas the genuine vinegar groups significantly lost body fat is determined by CT scan a little vinegar every day led to pounds of weight loss achieved for just pennies a day without removing anything from their diet that's why one of my 21 tweaks to accelerate weight loss is two teaspoons of vinegar with each meal either sprinkled on salad or even just added to tea with some lemon juice or something the beauty of the vinegar studies is that they're not just randomized controlled trials but placebo controlled trials in some studies aren't controlled at all women asked to eat a ripe tomato before lunch every day for a month lost about two pounds but without a control group you don't know if the tomato had anything to do with it just being enrolled in a weight loss study where you know they're gonna come back and weigh you in a month can't have people change their diets in other ways I mean it's certainly possible I mean tomato is 95% water so you'd be filling up a fist-sized portion of your stomach with only about 15 calories before a meal so I mean certainly possible but we'd need a better study to prove it for weight loss stronger studies have control groups at least for example randomized people to a weight loss diet with or without one to two cups of low sodium vegetable juice and those drinking the vegetable juice lose significantly more weight or split people into two groups and give half about two tablespoons of goji berries a day and 45 days later the goji group appeared to cup two and a half inches off their waistline compared to no change in the control group but anytime you have one group to something special you don't know how much of the benefit is due to the placebo effect and drug trials it's easy right you give people that you have to people the actual medication the other half a placebo identical looking sugar pill placebo both groups are then doing the same thing taking identical looking pills so if you see any difference in outcomes all right well then we can suspect it's due to the actual drug right but what would placebo broccoli look like right that's the problem you can't stuff cabbage into a capsule but there are some foods so potent that you could actually fit them into a pill to pit them against placebos spices want to know if garlic can cause weight loss give people some garlic powder compressed into tablets versus placebo pills and garlic worked resulting in both a drop in weight and waistlines within six weeks they used about a half teaspoon of garlic powder a day which would cost less than four cents four cents to steep how about two cents a day a quarter teaspoon of garlic powder a day about a hundred overweight men and women randomized a quarter teaspoon worth of garlic powder a day or placebo and those unknowingly taking that two cents worth of garlic powder a day lost about six pounds of straight body fat over the next 15 weeks now if you can splurge up to three cents a day there's black cumin a meta analysis of randomized control trial shows weight loss efficacy again with just a quarter teaspoon a day not regular cumin this is a completely different spice known as black cumin you say well what is black cumin you obviously haven't been reading your bibles described as a miracle herb besides the weight loss there are randomized control trials showing daily black cumin consumption significantly improves cholesterol and triglycerides significantly improves blood pressure and blood sugar control but i use it just because it tastes good i just put black cumin seeds in a pepper grinder grinded like pepper with more than a thousand papers published in the medical literature on black cumin some reporting extraordinary results like dropping cholesterol levels as much as a statin drug why don't we hear more about it why weren't we taught about it in medical school right presumably because there's no profit motive right black cumin is just a common natural spice right you're not going to thrill your stockholders selling something that you can't patent that costs three cents a day or you can use regular cumin the second most common popular spice on earth those randomized to half of a teaspoon at both lunch and dinner over three months lost four more pounds and an extra inch off their waist found comparable to the obesity drug known as orlostat that's the anal leakage drug you may have heard about though the drug company evidently prefers the term fecal spotting to describe the rectal discharge it causes the drug company's website offered some helpful tips though it's probably a smart idea to wear dark pants and bring a change of clothes with you to work you know just in case a drug causes you to crap your pants at work i'll stick with the cumin cayenne pepper can counteract the metabolic slowing that accompanies weight loss and accelerate fat burning as a bonus ginger powder over a dozen randomized controlled trials starting at just a quarter teaspoon of ground ginger a day sewing significantly decreased body weight at just pennies day proven in placebo controlled trials to work by you probably never heard about any of this because they can't make enough profit don't get me started let me go back to the coke versus carrots example a calorie it's not a calorie because drinking this is not the same as eating this but even if you consume the same number of calories chewed for hours to pack in all those carrots a calorie may still not be a calorie because it's not what you eat it's what you absorb and as anyone who's ever eaten corn can tell you some bits of vegetable matter can pass right through you a calorie may still be a calorie circling your toilet bowl but flush calories aren't going to make it onto your hips right that's where fiber comes in if you bump people's fiber intake up even to just a recommended minimum daily intake they start losing weight because they experience about a 10 drop in daily caloric intake why should more fiber mean fewer calories well of course first it adds bulk without adding calories cold pressed apple juice for example it's basically just apples minus fiber and you could chug that you know chug a bottle of juice in a couple of seconds but i mean to get the same number of calories you would have to eat about five cups of apple slices and that's the difference fiber can make but it's not just a calorie density thing imagine what happens next right the apple juice would get rapidly absorbed as soon as it spilled out of your stomach into your gut right spike your blood sugar where is the sugar trapped in the mass of chewed apple slices would be absorbed more slowly along the length of your intestines right nutrients can only be absorbed when they physically come in contact with the side of your intestine with your gut wall right um now fiber never gets absorbed right so it can act as a carrier to dilute or even eliminate calories out the other end and fiber doesn't just trap sugars it acts as a fat and starch blocker too those on the standard american diet lose about five percent of their calories through their waste every day but on a higher fiber diet we double that it's not what you eat but what you absorb so you can lose weight on a high fiber diet eating the exact same number of calories simply because some of those calories get trapped get flushed down the toilet and never make it into our system and it's not just the calories in the high fiber foods themselves that are less available high fiber foods trap calories across the board right so eat a twinkie on a high fiber diet and you absorb fewer twinkie calories it's like every calorie label you look at gets instantly discounted when you're eating lots of fiber rich foods which is why it makes it onto my list my section on other fat blocking food starts out with a command to eat your thylakoids doctor's order what on earth is a thylakoid just the source of nearly all known life and the oxygen we breathe no biggie thylakoids are where photosynthesis takes place the process by which plants turn light into food thylakoids are the great green engine of life microscopic sac-like structures composed of chlorophyll rich membranes concentrated in the leaves of plants when we eat thylakoids when we bite into a leaf of spinach or something those green leaf membranes don't immediately get digested they last for hours in our intestines and that's when they work their magic thylakoid membranes bind to light paste light paste is the enzyme in our body that our body uses to digest fat so if you bind the enzyme you slow fat absorbs it but if all the fat is eventually absorbed what's the benefit location location location there's a phenomenon known as the ileal break the ileum is the last part of the small intestine before it dumps into your colon and when undigested calories are detected that far down in your intestines your body thinks i must be full from stem to stern and puts the brakes on eating more by dialing down your appetite this can be shown experimentally insert a nine-foot tube down people's throats and drip in any calories fat sugar protein and you can activate the ileal break um so then you sit that i'm down to uh to it all you can eat meal and compared to the the placebo group who had just gotten a squirt of water down the two um people eat about a hundred calories less right you just don't feel as hungry you feel just as full uh eating significantly less that's the ileal break in action this can then translate into weight loss randomized overweight women on a diet to green plant membranes in other words just covertly slip them some powdered spinach and they get a boost in appetite suppressing hormones a decreased urge for sweets yes i need spinach can cut your urge for chocolate and boom accelerated weight loss all thanks to eating green the actual green itself the chlorophyll packed membranes in the leaves now the researchers use spinach powder just so they can create convincing placebos but you can get just as many thylakoids eating about a half a cup of cooked greens which is what i recommend people eat two times a day in my daily dozen checklist of all the healthiest of healthy things encourage people to fit into their daily routine in the journal of the society of chemical industry a group of food technologists argue that given their fat blocking benefits thylakoid membranes could be incorporated into functional foods as a new promising appetite reducing ingredient or you can just get them the way mother nature intended which greens have the most you can tell just by looking at them because thylakoids are where the chlorophyll is the greener the leaves the more potent the effect so go for the greenest green greens the darkest green greens you can find where i shop that's the lasonado aka dinosaur kale now if you overcook greens too long right you know they turn that drab olive brown that's the thylakoids physically degrading but blanched for 15 seconds or so in steaming or boiling water you know greens can get even brighter green that actually translates into a boost in the fat blocking ability so you can gauge thylakoid activity in the grocery store in your kitchen with your own two eyes by going for the green though thylakoids eventually get broken down fiber makes it all the way down to our colon well it's technically true that we can't digest fiber that's only applicable to the part of us that's actually human most of the cells in our body are bacteria or gut floor which weigh as much as one of our kidneys as a metabolic reactive as our liver has been called our forgotten organ and it's an organ that runs on mac microbiota accessible carbohydrates so when you see me right you know eat lots of big backs i don't want anyone to get the wrong idea mac is just another name for prebiotics right what our good gut flora eat in other words fiber there's that fiber again what are our good bacteria do with the fiber we feed them and they feed us right back they make short chain fatty acids that get absorbed from the colon into our bloodstream circulate to our body and even make it up into our brain right that's like the way our gut flora communicates with us dialing down our appetite all the while increasing the rate at which we burn fat and boosting our metabolism at the same time all thanks to fiber check this out put people on a brain scanner show them a high calorie food like a doughnut and the reward centers in their brains instantly light up but if you repeat the experiment but this time secretly deliver fiber derived short chain fatty acids directly into their colon you get a blunted reward center response and subjects report that high calorie foods just seem less appetizing and subsequently ate less of an all you can eat meal right but fiber supplements like metamucil don't work which makes sense because they're non fermentable meaning our gut bacteria can't eat them so yeah they can improve bowel regularity but can't be used by a good bacteria to make those compounds that can block our cravings for that we have to actually eat real food our good gut bugs are trying to help us right but when we eat a diet deficient in fiber we are in effect starving our microbial self less than five percent of americans reach even a recommended minimum daily adequate intake of fiber no surprise since the number one sources are beans and whole grains and 96 percent of americans don't even reach the recommended minimum intake of legumes which are bean split peas chickpeas and lentils and 99 percent don't reach the recommended minimum for whole grains most people don't even know what fiber is more than half of americans surveyed think that steak is a significant source of fiber however by definition fiber is only found in plants there's zero fiber in meat eggs or dairy and typically little or no fiber and process junk and therein lies the problem but I mean wouldn't at least the protein in that steak fill you up surprisingly even a review supported by the meat dairy and egg industries acknowledged that protein intake does not actually translate into eating less later on whereas you eat a fiber rich whole grain for supper and it can cut your calorie intake more than 12 hours later at lunch the next day you feel full 100 calories quicker the following day because by then your good gut bugs are feasting on the same bounty and dialing down your appetite today even our meat could be considered junk food more for more than a century one of the great goals of animal agriculture has been to increase the carcass fat content of farm animals take chicken for example 100 years ago the USDA determined chicken was about 23 protein by weight and less than 2% fat today chickens have been genetically manipulated through selective breeding to have about 10 times more fat chicken little has become chicken big and maybe making us bigger too meat consumption in general is associated with weight gain but poultry appeared to be the worst even just an ounce a day which is like a single chicken nugget or like one chicken breast every 10 days was associated with weight gain compared to eating no chicken at all you know it's funny when the when the meat industry funds obesity studies on chicken they choose for their head to head comparison foods like cookies and sugar coated chocolates this is a classic drug industry trick to try to make your product look better by comparing it to something worse apparently just regular chocolate wasn't enough to make chicken look better but what happens when chicken is pitted against the real control like chicken without the actual chicken chicken chickens out both soy based proteins and corn which is a plant-based meat made from the mushroom kingdom were found to have stronger satiating qualities than chicken feed people a chicken and rice lunch and four and a half hours later they eat 18 percent more of a dinner buffet than had they instead been given a chicken free chicken and rice lunch these findings are consistent with childhood obesity research that found that meat consumption seemed to double the odds of school children becoming overweight compared to the consumption of plant-based meat products whole food sources of plant protein such as beans did even better though associated with cutting in half the odds of becoming overweight so that's why i consider these kinds of plant-based meats more of a useful stepping stone towards a healthier diet rather than the end game goal ideal part of the reason plant-based meats may be less fattening is a cause less of an insulin spike a meat free chicken like corn that causes up to 41% less of an immediate insulin reaction it turns out animal protein causes almost exactly as much insulin release as pure sugar just adding some egg whites to your diet can increase insulin output as much as 60% within four days and fish maybe even worse why would adding tuna to mashed potatoes spike up insulin levels but adding broccoli instead cut the insulin response by about 40% it's not the fiber since giving the same amount of broccoli fiber alone provided no significant benefit so why does animal protein make things worse but plant protein make things better plant proteins tend to be lower in the branched chain amino acids which are associated with insulin resistance the cause of type 2 diabetes you can show this experimentally give some vegans branched chain amino acids you can make them as insulin resistance as omnivores or take some omnivores and put them even through a 48 hour vegan diet challenge and within two days you can see the opposite significant improvements in metabolic health why because decreased consumption of branched chain amino acids improves metabolic health check this out those randomized to restrict their protein intake were averaging literally hundreds more calories a day so they should have become fatter right but no they actually lost more body fat restricting their protein enabled them to eat more calories while at the same time they lost more weight more calories yet a loss in body fat and this magic protein restriction they were just having people eat the recommended amounts of protein so maybe they should have just called this group the normal protein group or the recommended protein group and the group that was eating more typical american protein levels and suffering because of it the excess protein group given the metabolic harms of excess branched chain amino acid exposure leaders in the field have suggested the invention of drugs to block their absorption to promote metabolic health and treat diabetes and obesity without reducing caloric intake or we can just try not to eat so many branched chain amino acids in the first place they are found mostly in meat including chicken and fish dairy products and eggs perhaps explaining why animal protein associated with higher diabetes risk whereas plant protein appears protective so defining the the appropriate upper limits of animal protein intake may offer a great chance for the prevention of type 2 diabetes and obesity but it need not be all or nothing even an intermittent vegan diet has been shown to be beneficial if there was one piece of advice that sums up the recommendations in my upcoming book it would be wall off your calories animal cells are encased only in easily digestible membranes which allows the enzymes and are got to effortlessly liberate the calories in a steak for example plant cells on the other hand have cell walls that are made out of fiber which present an indigestible physical barrier so many of the calories remain trapped now processed plant foods however fruit juice sugar refined grains even whole grains if they've been powdered into flour have had their cellular structure destroyed their cell walls cracked open and their calories are free for the taking but when you eat structurally intact plant foods chew all you want you're still gonna end up with calories completely surrounded by fiber which then blunts the glycemic impact activates the allele break and delivers sustenance to your friendly flora so bottom line try to make sure as many of your calories as possible your protein your carbs your fat are encased in cell walls in other words from whole intact plant foods that's what nature intended to happen millions of years before we learned out of sharpened spears and mill grains and boiled sugarcane our entire physiology is presumed to have evolved in the context of eating what the rest of our great ape cousins eat plants the paleolithic period when we started using tools only goes back about two million years we know the great apes have been evolving since back in the myocene era more like 20 million years ago so for the first 90 percent of our hominoid existence our bodies evolved on mostly plants it's no wonder then that our bodies may thrive best on the diet we were designed to eat so maybe we should go back to our roots with enough force and control anyone can lose weight right lock someone in the closet you can force them to lose as much body fat as you want chaining someone to a treadmill probably have a similar effect but what is the most effective weight loss regimen that doesn't involve calorie restriction or exercise or a felony i scoured through the medical literature and all the randomized controlled trials and the single most successful strategy to date is a diet of whole plant foods the single most effective weight loss intervention like that ever published in the peer reviewed medical literature a whole food plant based diet that works better than anything else studied to date and no wonder given what we just learned about fiber and branching amino acids and all that okay now i i i mean we've known for more than 40 years that those eating predominantly plant based diets way on average about 30 pounds less than the general population but you don't know if it's the diet itself until you put it to the test in 2017 a group of new zealand research has published the broads that a 12-week randomized controlled trial in the poorest region of the country with the highest obesity rates overweight individuals randomized to receive either standard medical care or semi-weekly classes offering advice and encouragement to eat a low-fat diet centered around fruits vegetables whole grains and leg goons and that's all it was just empowerment and information empowerment with knowledge no meals were provided the intervention group was merely informed about the benefits of plant based living and encouraged to fit it into their own lives at home no significant change in the control group but the plant based intervention group even though there were no restrictions on portions be able to eat freely all the healthy foods they wanted lost an average of 19 pounds by the end of the three month study 19 pounds sort of kind of respectable weight loss but what happened next right at the end of those 12 weeks class was dismissed and no more instruction was given the researchers were curious to see how much weight the subjects had gained back after being released from the study so everyone was invited back in the six month mark to get reweight the plant based group had left the three months to the 19 pounds lighter on average but you know six months later they were only down about 27 pounds they got better the plant based group have been feeling so good both physically and mentally have been able to come off so many their medications they were sticking to the diet on their own and the weight continued to come off what about a year later even in studies that last a whole year where people are coached to stay at a particular diet for the entire year's time by the end of the year any initial weight loss typically tends to creep on back the prod study only lasted three months yet after it was all over those who were had been randomized the plant based group not only lost dozens of pounds but they kept it all they not only achieved greater weight loss at six and 12 months than any other comparable trial that was months after the study had already ended right a whole food plant based diet achieved the greatest weight loss ever recorded compared to any other such intervention published in the scientific literature you can read the record breaking study yourself for free in full at nature.com slash articles slash NUTD 2173 or you can just point your phone camera up at the screen and pick off the QR code any diet that results in reduced calorie intake can result in weight loss I mean dropping pounds isn't so much the issue the problem is keeping them on right and a key difference between plant based nutrition and more traditional approaches to weight loss is that people are encouraged on plant based diets to eat ad libitum meaning as much as you eat as much as you want no calorie counting no portion control just eating right the strategy is to improve the quality of the food rather than restricting the quantity of the food you put people on a diet packed with fruits vegetables whole grains and beans that allow them to eat as much as they want they end up eating about 50% fewer calories than they might have otherwise just as full on half the calories wait how can you keep people satisfied cutting more than a thousand calories from their daily diet by eating more high bulk low calorie density foods vegetables fruits whole grains beans and fewer calorie dense foods like you know meats cheeses sugars and fats right but it may not just be the calories in side of the equation those eating more plant based appeared effectively be burning more calories in their sleep the resting metabolic rate of those eating more plant based maybe 10% higher or more a boosted metabolism that can translate into burning off hundreds of extra calories a day more without doing a thing eating more plant based you burn more calories existing so no wonder why those who eat more plant based tend to be slimmer start packing your diet with real foods that grow out of the ground and the pounds should come off naturally taking you down towards your ideal weight okay so that's what I spent the first half of the book doing laying out the optimum weight loss diet plant yourself then I spend the second half of the book on all the tools I unearthed to drive further weight loss for any stubborn pounds that remain we already learned that a calorie is not necessarily a calorie 100 calories of chickpeas right has a different impact than 100 calories of chicken or chicklets based on factors like absorption and appetite but in this second half I go a step further and explore how even the exact same foods eaten differently can have different effects even if you eat the same amount even if you absorb the same amount a calorie may still not be a calorie it's not only what we eat but how and when just to give you a taste the exact same number of calories at breakfast are significantly less fattening than the same number of calories at dinner what I mean that's just mind blowing right same calories different weight loss a diet with a bigger breakfast causes more weight loss than the same diet with a bigger dinner so my recommendation to stop eating after 7 p.m it's not just because you know I'm afraid people are mindlessly snacking on the couch or something the same snack at night is literally more fattening than eating the exact same snack during the daytime all thanks to our circadian rhythms our chronobiology something I spend a whole chapter about some of the sleep data is really crazy to overweight adults were randomized to eight weeks of either a calorie restricted diet or the same diet combined with five days a week of just one less hour of sleep a night now they ended up sleeping an hour later on the weekend so overall just cut three hours of sleep out of their week now surely I made quite three hours a week is of sleep difference is not going to change how much weight they lost right and on the scale that was true but in the normal sleep group 80% of the weight loss was fat whereas in the group missing just a few hours of sleep it was the opposite with 80% of the loss being lean body mass so you snooze you lose a few hours of mislead seemed to totally flip fat loss on its head but just looking at the scale you wouldn't know it it's like when people fast stopping eating completely for a week or two can cause more weight loss than just restricting your calories duh right but paradoxically it may actually lead to less loss of body fat wait how can eating fewer calories lead to less fat loss because during fasting your body starts cannibalizing itself and burning your own protein for fuel the scale made it look as though they were doing better when they were fasting but the reality is they were doing worse they would have lost more body fat if they have kept eating they would have lost more body fat eating more calories right short term fasting can interfere with body fat loss not accelerated and you see the same thing with the keto diet body fat loss actually slows down when you switch to a ketogenic diet just looking at the bathroom scale though the keto diet seems like a smashing success losing less than a pound a week on a regular diet to boom three and a half pounds in seven days after switching to keto but what was happening inside their bodies told a totally different story on the ketogenic diet their rate of body fat loss was slowed by more than half so most of what they were losing was water but they were also losing protein they were also losing lean mass that may help explain why the leg muscles of crossfit trainees placed on a ketogenic diet can shrink as much as eight percent within two months of course even if keto diets work the point of weight loss is not to fit into a skinnier caskets and people whose diets even tend to trend that way appear to significantly shorten their lives on the other hand even just drifting in the direction of eating more healthy plant foods is associated with living longer right those going the other way though those who start out more plant-based but then add meat to the diet at least once a week not only appear to double or triple their odds of diabetes stroke heart disease and weight gain but may also suffer an associated 3.6 year drop in life expectancy that's going from no meat to just once a week meat or more low carb diets have been shown to impair artery function and worsen heart disease whereas whole food plant-based diets have been shown to actually reverse heart disease that's what ornish use right so it appears to be the most effective weight loss that just so happens to be the only diet ever proven to reverse heart disease in the majority of patients right my grandma didn't have to die like that no one's grandma has to die like that if that's all a plant-based diet could do reverse the number one killer of men and women shouldn't that be the kind of the default diet to prove another one and the fact that it can also be so effective in treating arresting or reversing other leading killers like type 2 diabetes and high blood pressure would seem to make the case for plant-based eating simply overwhelming only one diet has ever been shown to do all that a diet centered around whole plant foods you don't have to mortgage your health to lose weight the single healthiest diet also appears to be the most effective diet for weight loss after all permanent weight loss requires permanent dietary change i mean healthier habits just have to become a way of life and if it's going to be lifelong you want it to lead to a long life thankfully the single best diet proven for weight loss may just so happen to be the safest cheapest way to eat for the longest healthiest life thank you


Hi there! Are you looking for a way to accelerate your STM32 MP1 development? At ST, we have been working really hard with a large number of partners, about 14 in fact, to create solutions that make your life easier. Here behind me, I have two of them, Timesys and Fondris, with whom we have been collaborating to create a solution based on the MP1 that will bring you the support you need to get to market faster. As ST, we propose a solution based on open source software. We collaborate with two partners on security aspects, giving us the capabilities to offer you an opportunity in deploying and maintaining securely your devices thanks to Fondris Factory Edge Platform and thanks to Timesys Vigilus to create a complete end-to-end security solution that will enable you to implement security early in the design of your embedded Linux-based product, all that around our MP1 family. Let's take a closer look, starting with Fondris, who have a demo showing an IoT dashboard deployed as a containerized microservice inside a Fondris Factory on a STM32 MP1. That demonstrates three containerized services working together in harmony, each one updateable, independent of the others. And now, let's check out Timesys, who have a demo showing the Vigilus solution to monitor your STM32 MP1-based product for vulnerabilities and available fixes. Integrated with open ST Linux. So now that we have seen our partners' demo, let's check out one that we have put together to showcase AI enablement on the MP1 using our open source offering. So here, we have a use case mixing computer vision, connectivity and privacy protection. In this demo, the STM32 MP1 is used as an headless camera device from Sienna Systems that will compute video frames and transfer non-sensitive data to another device via the cloud or local server, and meet maintaining people's privacy. In this demo, it's based on X-Linux AI Open ST Linux Expansion Package that can be downloaded from ST MicroXonics GitHub. The STM32 MP1 is managing camera streaming, neural network inference for people detection and counting is executed on the CPU. So here, we are talking about true edge AI. The data is then sent to the cloud via Wi-Fi. And here, once it gets interesting, you can see how we protect people's privacy and we save bandwidth. On the application side, we are retrieving people coordinates, data only, on the few bytes of data. It's transmitted on the cloud, so saving bandwidth globally. On this desktop UI, we display the information on the people's coordinates in a virtual environment. And the user can control the STM32 MP1 computing behavior based on user constraints. For more information on the STM32 MP1 and its partner, check out ST.com.


So, now finally something mathematical is coming up let's talk about that first please write down the random errors the random errors can lie random errors random errors can lie both sides by both sides I mean that it could be it could be added to the actual value or subtracted from the actual you don't know you can lie both sides okay the only way the only way to minimize the error in the measurement the only way to minimize the error in the measurement is to take multiple readings what will happen then sometimes the random error will get added up sometime it gets subtracted so when you add up all the readings whatever the random it will add up to 0 getting my point so all of you listen here suppose you are measuring a length which is 5 meter and random error is let us say 1 meter for the sake of simplicity error is 1 meter okay so if I just take one reading I will get 4 it is a 4 so the error is 1 okay but if I take multiple readings so sometime I will get 4 sometime I will get 6 yes or no so when I take multiple readings when the average will be closer to the true value yes or no the random error sometime will be plus sometime will be minus so net net when you add up these random errors will add up to 0 IDT you should take infinite readings when you get exact reading exact true value the good part is it is random the bad part is you can't remove it and because it is random it can be both sides and since it can be both sides if you take multiple readings and add up random error will add up to 0 random then it can only be on one side and you take the mean if it is only on the one side it is not random no random error suppose you are getting 2.1 and then what you said 2.2 then then you will also get 2 and 1.9 if you take lot of readings the random the reason why it is random is because it can lie on both sides when you take average the average will close to be 2 if 2 is a true value okay if it is always on the one side suppose you know exactly the random error is let's say 1 meter and it is positive if you know it the reading whatever you get subtract it you get the exact value yes or no if you know that random error is plus 1 meters and your reading is plus 5 subtract 1 from the 5 that is a true value you don't have to do anything but if you're getting reading as 5 and the random error is 1 then it could be 4 it could be 6 it could be 5 itself you don't know now you understand why you take multiple readings in the experiments in the lab okay to manage the random error these are managed by step by step manner in conduct experiment systematically okay let me tell you a procedure these procedure you have already followed in conducting experiment but let's learn it systematically also write down absolute error relative error absolute relative percentage error so going forward if I'm using a word error I mean random error systematic errors gone by properly following that experimental procedures systematic error is taken care of understood okay now I will give you one example of error from which you will understand why there should be different definitions of error okay your home from the center let us say it is 10 kilometers okay the if you have measured 10 kilometer and the error is 1 kilometer but let's say error is 5 kilometer it's a huge error or not it's a huge error okay suppose you're measuring the distance of earth from the moon which is few lakh more than that kilometers okay the error there also is 5 kilometers is that huge error negligible right so it depends on exactly what is a value you are dealing with you can't look at the error in absolute terms if you're measuring 1 lakh and the error is 5 it is less but if you're measuring 10 and error is 5 it is huge okay so it is you know when we talk about errors we always tend to talk about the absolute value error is 2 mm is 10 mm error is 1 meter okay but in reality it doesn't mean much when you compare that two errors two readings if you compare you have to compare you don't look at the absolute errors fine so we are trying to quantify errors now how to talk about errors all right so there is something called absolute error which is what our understanding is absolute error is how far is your reading from the true value simple okay but the problem is I don't know what is a true value understood when you conduct the experiment do you know the true value you don't know so how will you know how far is your value from the true value so what you do is that you take multiple reading take the average and then you say that that average is my true value but the way someone and that there was someone the way he was doing is that he used to ask his fellow students to conduct the experiment and then they get the readings they get the reading let's say 2 3 6 late like that so that guy used to add little bit to every reading and then showcase as if it is a phone reading okay so there will not be much of a deviation so at times you add one here then you subtract one there more or less you get a different set of reading who knows it is a random error right who knows this what you have conducted the experiment and got it or these are your own creation okay but don't do that okay so this is we are talking about practically how to define the errors okay the errors are in the measurements you make in the experiments okay so step number one we will take multiple readings of anything suppose I am using the time period of pendulum or I am using the length of anything okay let's say my readings are a1 a2 a3 a4 like that okay let's say that I have taken n readings write down these readings are a1 a2 a3 up to let's say a n these are my readings okay fine now these readings will have I have removed the systematic errors already take it care of these readings have random error okay so using these readings I can arrive at the true values how by taking as many readings as possible ideally you should take how many readings okay but you take at least 10 readings okay whatever it is let's say you have taken n readings so the average of the readings average of the readings is what you add up all the readings you have seen this summation this is i equal to 1 to n divided by n this is your mean value you can also write it like this a bar this is your mean value and in the process of taking mean what will happen is that random error will get eliminated by itself because it is plus or minus okay so I will treat this mean value as my true value this is my true value understood now I can talk about let's say a bar is looks like a vector so let's say it is a n or a mean it is very easy for me to rub and write it down I can understand cut it and write down a mean a bar looks like a vector but nothing wrong with it as long as you know what it is okay now if I have to find error in let's say in the reading a1 how will you find how far a1 is from the true value let's call it as delta a1 what it will be equal to mod of a mean minus a1 that's an a mean minus a1 it could be plus it could be minus depending on whether a1 is less or more it could be anything not plus minus it could be plus it could be minus okay this is error in the measurement of a1 okay what is the error in the measurement of a2 simple a mean minus a2 and like this you can keep on writing and then at the end error in measurement of the nth reading is a mean minus an okay these are the errors okay on each of the readings now I need to come up with expression for this is my true value right I want to find out what is the error in the true value are you getting my point at the end I want to say that my length is this much with this much error you understood okay this is the length I am representing but right now I'm trying to calculate the error okay now whenever we talk about the errors whenever we talk about the errors we try to find maximum possible error why is that suppose I have to design a building and I know that there's an error in measurement of how much load a pillar can take okay right so I will try to find out what is the maximum possible error which I have calculated for the load a pillar can take and I'll design for that particular thing okay I'll not take a chance are you getting my point so whenever we are calculating the error we will be trying to find out the maximum possible errors understood all right so these are the errors in a1 a2 a3 these can be plus or minus suppose I have to put an error quantity for the mean value okay then this is how I should be writing the error in the mean value should be equal to write down mod of data a1 mod of data a2 and so on mod of data an divided by n make sense okay so this is this can be written as summation of mod of delta ai by n all right so how you write your readings as in suppose if I ask you okay fine you have calculated using some experiment methods can you write how much is the length now how you write a1 a2 a3 are my reading of the length this is the true value and that is the error that is still a random error only so a mean plus or minus delta a mean this is the value why mod because if you don't take mod that the total error may become zero but then the problem is this you might have taken n readings you might have taken n reading what if you take n plus 1 reading it will not become zero okay just because you've taken n reading at least equal to zero doesn't mean that it is zero fine so we are not taking any chance whatever it is you have taken out of that we're trying to find the maximum possible error we're taking mod of the errors we are not taking negative value of the error even if it's negative we're taking mod of that okay I'm not saying I'm not saying this is the error are you getting it if I know exactly how much is the error then what is the point of having the that much okay this is the maximum possible error so but how is this maximum like what if delta a1 is more than delta a2 understood this is the maximum possible error close to that max you can say that you can claim that the total error I'll not divide by n I'll say this then you are even more conservative you can say I'll multiply it by thousand the error I'll be very very conservative all right but this is in a way it represents the maximum possible error just to correct myself this is in a way a representation of maximum possible okay not exactly the maximum possible so it's like super the average error on either positive or negative side no so except like if I am correct this is the this is the mod of the mod of the whatever errors you have in all the readings so like if you want to calculate maximum possible to do this anyway you need to calculate every error so just find the biggest error and it's done but either way it could happen see it could happen that one of the readings you have taken there is some random fluctuation the probability of that is very less but suppose that kind of thing happens earthquake happens and you're conducting experiment you're measured with huge experiment huge error ideally that doesn't happen but suppose there are eccentric data points it could unnecessarily just increase your error by huge margin okay the probability of that happening is extremely less so you know it you know it always for safety point of view that is good suppose you found that there is a chance that the pillar has to withstand let's say one lakh Newton you had one reading okay but chance of that happening is once in 200 years okay to make sure that it withstands two lakh Newton you have to make it thousand times thicker than what it normally is so your amount of investment money which matters the most will be much more so you have to optimize between money and your life that is that's how it is i mean why do you think the pillars are of that shape pillars are thicker at the top why don't we have a big thick pillar like that to optimize the amount of material you're using whatever is the amount of less less material you have not used here and this kind while constructing like that you're making another pillar out of it okay so there's always an optimal point but yeah factor of safety is there don't worry much about it okay so what what essentially we are saying that any reading you know any reading let's say ith reading will be lying between what and what readings a maximum plus delta a mean and should be less than a max a mean minus delta a mean so if this is a representation of maximum possible error then any reading should lie between these two yes or no there can still be couple of points which could be beyond this range but i'm talking about max most of the readings will be between this and that sorry this is minus minus understood any doubts any doubts no doubts so we can solve a numerical on this coming coming one by one no doubts right have you done this this kind of thing in your labs come on no we didn't talk about blindly you copy no it's like we really don't need this right plus minus twice whatever you have written plus minus like this like once or twice


Okay, good morning everyone. Let me know that you can hear me. I'm working very bullish today. Apple flew yesterday. Did anyone do an option in that? That was another nice call. I didn't give it to the letter. I just walked away then yesterday. Looks higher even today. Okay, so we have AMD today and it looks good. I don't think there's any reason to watch anything else. Really nice gap. I rated this and it's not great. But it could work. I didn't really see anything else. That's it. Maybe this. I didn't rate this. Maybe LL. I'll put another watch in here, LL. But AMD is the one. MEDPN looked at... Two-thin. It does have volume in here now, but in general, two-thin. That's why I didn't rate this. Look at yesterday's trading. Looks like it's gapping in the 5-minute chart at 4 o'clock the afternoon or 2 o'clock. Just two-thin. This actually doesn't look half bad here now. But I'm going to watch the AMD. But LL looks okay. We'll be spreading. I think that's about it. So there's been a lot of things gapping. Not a lot of quality here today and yesterday. So we're lucky that we have this. This is really the only quality-quality thing today here. It's not because of the market. It's just lack of quality gaps. Look at the volume in this now. So first target has to be 11. And just anticipate the market continuing higher. Market looks like it's going to try to make a brand new high in the spy this week, which I said last week. It's basing here ready to take off. Everything looks higher. It looks higher again today. Yeah, very focused. I don't think this will be a big stop. So we should get a nice trade here today. Tremendous volume, though. Tremendous volume. I'd like this to back up a little bit before we take it. But it doesn't have to. Okay, good luck, everyone. This is rolling over right now. Just take your 30 cents to be safe. Could be a little bit more. Could be a little bit less. Okay, AMD. This is the first bar. So no one should be in this. Stop is going to be 85. And let's do 49 by 85. Take it! Get in! Get in, get in, get in! 85, AMD. 85, 85. I must want to give it even more room because of the way this is moving. But here, just be in it. Be in it, be in it. No, it's not going to matter. I think this still could bounce, though. I'm going to give it half of this soon because I think this could bounce. Here, look at this. Maybe it just goes 11. Here, here! I hope everybody got it. Here's the bounce. Tell you what, one more push through the low. If this pushes through the low right here, and I'm going to take it, because I do think this bounces somewhere. I said 1090, 1080. Here, this is it. One more drop in here. I'm just going to take it. I just want one more push in this, but let's see. Is everybody in it? Make sure it stops at 85. Let's see where it bounced. 1125. 1125. So I see what it did there. If you didn't get it, you have a chance to take it. You could take it up in here. Looks like everyone got it, but Gala had. I'm not going to regret not taking a half off in there. I really felt like it was going to break the low. Let's just see. I definitely don't think this should reverse though. But it looks like it's going to set up again. Work it not totally green yet, or going anywhere yet. What about A, G, and C? Nothing with this. Nope. Okay, AMD. If you didn't do it, you could do it here. Stops the same 85. If you want a second entry, you can do a second entry. I'll call it in here, not yet. Anywhere through the low, I'm out. Right in here. 45 by 85. I keep the stop the same place. Here you can do it right now. You can do a second trade in here if you didn't do the first one, or if you got out of the first one, I want to get in again. It looks good. I'm keeping the stop at 85 though. Here it goes. AMD. Gala had. Why didn't you have it to short? You're the only one. Here, AMD. Here it goes, AMD. Here it goes, AMD. Beautiful, great. But this is it. End of the button here. Anywhere goes. A, G, and C is trying to set up, but I still think it looks crappy. So, I wouldn't do anything with this here. May fall if the market doesn't make the move higher right in here. Look tough market in here. All right, here we go. AMD, 10 more cents and it's under the low. I think $11 is realistic. Let's see what happens. Does Gala have the only one that didn't get it? Here. Susanna, you didn't do it? How comes? You could have done the second one. You were too slow. Sorry. But you could have done this one. This, you had plenty of time. You had a second chance. Sid's in it good. Those of you that missed the first one, you had a chance in here. You had a second chance. It backed up to the original entry. That doesn't happen all the time. Okay, this looks great. Here it goes. AMD, 1133. Once it breaks 30, it should be a goner. Here it goes. So easy to trade. We have a good gap. Long times since I've seen so much volume in something in the pre-market, absolutely no backup here in the open. Very, very, very weak. Here it goes. This could go to a big number today. I'm just thinking that loud here now and realizing that. All the selling coming into the gap. All that's selling in the pre-market. All this selling into the open. No one is going to buy this. This could go to a big number today, but I'm not going to see it. I just want to have a solid day here. Okay, here we go. 9 to 11. Here it goes, under the low. Good job, everybody that held it through that backup. Anything could have happened. Anything. Here's the break. I don't have any other numbers, so we'll just see. As close to 11 as we can get it. 941. Here it is. AMD. Beautiful, gorgeous. There, there it is. AMD, here it goes. Here it is. Beautiful, great job. Suzanne, I don't know why you didn't do it. Galahead, I don't know what problems you're having. 07. I'm going to give it one more. I'm just going to bar by bar this here. Let this get over 15. Let's just see here. I'm not letting this get over 15. Just give it one more second here. Here. That's it. I'm out. I'm out. I can't stand it. I took it. It looks great though. It could keep going. It could break 11. I don't want it to bounce back anymore. Almost 945. So, if you want to still be in it, you're a chance in it, and you really think it's going to go to like 10-something. Ooh, here. I'm out, but you could still be in it. Looks great. Here. If it breaks 1106, it's another low. Here, here it goes. That was a nice trade. Okay. Who's in what? If you're still in it, I'd be very careful over 1115. If you're still in it, it looks good. I'd bar by bar. Everyone here. Gwalla Bear has half left, and it bounce against you too much. D'Vod's still in it? Okay. Your outfit could have been more perfect. Thanks, Alyssa. Yep. Once again, focus. Focus, focus, focus, focus.


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