But what about the less common factors?  So let's dive right into it.  Number one, frequently comparing yourself to others. How can I look more like them? Why can't I be more like them? Everyone has compared themselves to others. It may be a form of self-reflection, and it helps you see which areas you'd like to improve on. But as much as these can be a source of motivation, it can also be quite detrimental to your mental health. It damages your sense of self. You're comparing yourself to inaccurate information, and it doesn't actually help you achieve your goals. Most of the time, you're probably comparing yourself to people you see on social media. But content on the internet is curated to look that way. It doesn't necessarily mirror realistic standards. The act of constantly comparing yourself to others breeds envy, low self-confidence, and depression. So instead, try to focus your energy on what you have. Which parts of you do you love? Which do you not like as much? Identify these things and know that it's normal to be different. From there, you can slowly work on becoming a better you without pressure from others. Number two, keeping negative thoughts. The constant influx of news, information, and events can sometimes overwhelm your brain to the point of exhaustion. This feeling of stress is enhanced especially if you're binge watching the news or reading a lot of negative reports. Are you constantly anxious? Do fearful thoughts keep you up at night? Those might be signs that you're keeping negative thoughts. Having a good mental state means being able to regulate your thought flow and emotions. So if you notice an instability, it might help to look for relaxing methods that suit you. Perhaps yoga, meditation, and regular breaks may help. Stay positive. Number three, not knowing how to say no. Do you experience difficulty saying no? Sometimes you don't notice you're trying too hard to please others. It may be at the expense of your own mental well-being. According to Dr. Vanessa Bonds, assistant professor at the University of Waterloo in Canada, saying no feels threatening to our relationships and that feeling of connectedness. You want to affirm to others that yes, you're a part of that relationship, and yes, the relationship is still intact. But to what end? It's probably been ingrained in you that putting yourself first and saying no is bad, but saying no gives you an opportunity to rest. Prioritize your own goals and set boundaries. So how do you do it? Try to thank them for approaching you, then decline them in a straightforward way. Short, honest, but respectful. Remember that it's not the end of the world and people will also get where you're coming from. After all, they're humans too. So don't worry. Give yourself the time you deserve. Number four, blaming others all the time. Do you like to point fingers at others all the time? Blaming people is often easier than taking responsibility.  It can distract you from the constructive task of self-reflection. Spending your energy blaming others also doesn't do anything to contribute to the solution.  Of course, not everything is your fault and it's important to recognize that. But it's also important to self-reflect on your own actions and take responsibility, even when it may be a hard pill to swallow. Number five, keeping toxic relationships. Are you the type of person who gives second chances? Sometimes being too kind puts you in bad situations and that may happen when you remain in relationships with toxic, manipulative people.  Do you know someone with these traits? If you do, then it's much better to address these issues directly or put some distance between you and that person. Please remember that they're not your responsibility. You shouldn't feel bad for not being with them. Stay strong. Think about what's best for you instead of what's best for them. And number six, not asking for help. Do you frequently experience burnout? This may be an indicator that you're working too hard. Remember that asking for and accepting help is okay. You likely want to remain independent and do things on your own, but your every bit is strong even if you ask for help along the way. It actually isn't easy to do because you'll probably end up wanting to do everything by yourself again, but it helps to remind yourself that there are always people willing to help. Try and shift your perspective. Just as how you're ready to help someone, someone is ready to lend you a hand too and you deserve to take it. Can you relate to any of these habits? Which ones do you find yourself doing the most? If we missed anything, let us know in the comments down below. If you found this video helpful, like and share it with friends that might find insight in this too. Remember to subscribe to Psych2Go and hit the notification bell for more content. All the sources used are added in the description Thank you for watching. Until next time.


So thank you, Yulin, and thank you for everyone coming. So I'm Anglia Yang. Currently, I'm a data scientist and also a student which involved in research with computer vision and artificial intelligence research work.  So I know the AI now is a very hot topic, both commercially and technically. So but many people get an illusion, just the AI is like this, almost human-like with self-consciousness and although can make a lot of impossible thing. And but actually currently to be honest, the artificial intelligence is at a very first stage and basically it's just a problem solver. It's sort of cold and a bunch of logic operations and algorithm embedding, but it does make powerful performance in multiple tasks. That's why we chase for the further investigation in the future and it also gain a lot of concentration. So according to me, I think artificial intelligence is just research work and investigation to enable our computers to function in an intelligent manner like our theory from Apple and also the other like chatbot and also the basic one is it's just a models and yes, problem solver which can in some way can imitate human brain cognitive processing mechanism. Later I will mention that. And also it's cause currently the press and media they were focused on like deep learning, machine learning, data mining, thought of things cause they are really hot topic, but actually for AI it's a large domain to investigate. It includes our knowledge representation. The typical ones is the Watson developed by IBM. I believe everyone know about that and also about some searching method like genetic algorithm sort of things. They are also about like robot playing soccer ball or just solve puzzles and also about learning about this is mainstream for studying and application about machine learning and also kind of reasoning. So it's a large domain not just about learning. So it's a comprehensive task of artificial intelligence and also this is machine learning the most concentrated one and actually machine learning is study of computer algorithms. So kind of programming and kind of mathematics and which enable our computers to improve automatically based on data not based on the human designed rules. So it can do some automation work from our data source directly. So this could be concentration and also the focus of current AI research and also application usage cause we have so many unlabeled data source on the website in our real life and that is a lot of potential and opportunities there. So for the next I'm gonna talking about learning and learning I think maybe you've heard about the support vector machine and also others like Bayesian network those thought of very classic and they're useful classifier but currently we most mention about the neural network cause it's the most human like methods and algorithm which give the most promising powerful performance on multiple tasks. So I'm gonna involving some knowledge basic about neural networks. So for neural networks it's just inspired by the human mechanism about our cognitive system. Our brain was composed by multiple or millions of neurons and the neurons can be activated by the stimuli of the input signals. Then it will give the path to the signal and to pass the information from one neuron to the next. So it will construct the whole processing procedure to make us realized an object or some kind of things that is currently happening. So this is initially was inspired by the human but so later we developed in like 20th century about perceptron. So perceptron is very much more like the single one neuron we give inputs then we just do a simply wait to sum up then we give a hard limit for activated or inactivated then we give the output. So for this we can do the simply give the prediction of this is yes or no just like a binary classification but we all know this is very hard to handle with the difficult tasks like when it face with images or our speech or voices data it's very hard to just use a linear sum up to handle such kind of complicated work. Then we in the 2012 the Yosha Benjo and also Yanlacun they build up the so-called deep learning. So deep learning basically is also neural networks but with much more layers with so-called layers and also the other image or speech processing units then we construct complicated enough for handling and understanding this kind of like images or video or speech and now on the data set of face the performance of deep learning can surpass the human level for recognizer face and also we can learn from the most comprehensive application is AlphaGo and this year is I think the master but the original one is AlphaGo. So AlphaGo actually is not just about deep learning though deep learning play a very important part in there but AlphaGo actually is a very typical application with comprehensive artificial intelligence techniques because basically it will recognize the whole play situation with its camera so it's a vision-based detection and recognition we need to capture like our image we need to capture like our human eyes saw the picture then understand what's going on with the current stage then we use the further reasoning or we call it competitive strategy to choose which is the best move for the next step or even for the rest step and it will also involve searching because for Go it cannot be a rule-based because depends on the other competitor it will generate like different choice for your next move next place for play this chess so it will use searching to search for optimal solution then it will give your move and there's a whole strategy because the goal game is composed of multiple optimal choices so this is basically the AlphaGo but also it based on the deep learning work to help us recognize the picture the scenery and also help us to choose better performance with multicolor trees and these are the state of art AI research results okay and this is the basic notes for your recommendation and yes next welcome Aisha and if you've got any problem about the deep learning and the computer vision related work you can contact with me thank you


Okay, I'm gonna continue reading more Thomas Merton's poetry simply Because the genius most of them they're way too long to read for a podcast and and they're so good and so this is the from the Tower of Babel and I'm just gonna read a part of it. It's from part two the city of God seen one Zodiac seen a riverbank Raphael Thomas the prophet children Those are the four characters of this scene Raphael Once there was a city where these marshes are ships at dockside Barrels on the quay children running between the wheels watching the foreigners sandal Fearing the unknown words of the men with scars Thomas Now all is sand and grass and water Where the rank marsh draws down one crooked gull Men have gone from this place There is neither cursing nor praying nor dancing neither living nor dying buying nor selling No more traffic on the waterfront. No more pianos in the cabaret Prophet The city under the sand lives everywhere It is not a buried city The westward ships will soon discover the old city on another continent young and new The southward ships will find that the city was never destroyed The northward plane soon sees the sun shine on the towers of the same Babylon Raphael The stars pursue their prey across the edge of the sky Time moves east and west Covering the land with light and darkness Life and death truth and illusion The hills stand where they were before the stars pass by Children Washed in winter's rivers ancient seasons come Cancer and Orion the bear and Capricorn Prophet Men were made to be the mirror of God They were meant to be one mirror filled with his one light When will the pieces be brought together again and receive the divine images? divine image children Washed in silent streams the lion and the twins come crowned in deadems With weapons in their hands Raphael Words once contained the silences beyond the stars Words given us by God bound minds in agreement and in agreement made them strong Because they were strong men became free. They were free because they thought the same thing They were strong because they knew the same truth and lived by it working together Children The beast stands in the sky with poison in his thorn The archer bides his time and death hangs on his arm the prophet But the languages of men have become empty palaces Where the winds blow in every room Strange spirits sing in them the ruined houses are hiding places for men at arms Children Washed in splendid rain the bull The fishes come the crab the watermen and put their packages down the prophet The word of god coming from afar is always near Near in the stillness of the thing that moves Near in the silence of the thing that speaks Near Not dead Even in the heart of one that lies His silence is always near His word Is near We cannot listen We turn away fearing an accuser children Washed in silent peace the swan and serious come The virgin with the seals The wind and the bone moon The prophet in the last days the word Wise without omen strong without armies will come to the crossroads of the broken universe Then truth will speak to the dead Then god will awaken them from oblivion with his word And they shall sit up in their tombs and look upon the word Whom they have slain and recognize his eyes Like wine children storms And tides of spring Divide their chains and come The ram rides in their brine stronger than the sun Prophet Do not think the destroyed city is entirely evil As a symbol is destroyed to give place to a reality So the shadow of babalon will be destroyed to give place to the light which it might have contained Men will indeed be of one tongue and they will indeed build the city that will reach from earth to heaven This new city will not be the tower of sin, but the city of god Not the wisdom of men Not the wisdom of men shall build this city nor their machines Nor their power But the great city shall be built without hands without labor without money and without plans It will be a perfect city Built on eternal foundations And it shall stand forever because it is built by the thought and the silence and the wisdom and the power of god But you my brothers and I are stones in the wall of this city Let us run to find our places Though we may run in the dark our destiny is full of glory


I'm Holly Burke. How old are you? Ten. Can you describe your program? It's really fun and you learn a lot. What is it called? Kill Level. What are the age groups? Age groups? Five. When you're in grade five. Cool. What is the aim of the program? You is to learn about Aboriginal people. That's good. What happened in your program? You go for hikes, you learn about Aboriginal and you're in these little groups that you do all kinds of activities with. Really? How do you know the program is successful? Because it's really fun. What kind of activities do you guys do? We went down to the ocean and the ocean was kind of muddy and we had to look for those special things. Do you remember any of the things you liked about Aboriginal people? I learned some of the songs because we sang them every single time that we ate. I learned about what they did in the past. Did you guys make anything? We got to make a stick because it was the last group of the year.  It's pretty cool. From your perspective, what is Indigenous education? What do you learn? What did you learn about being Aboriginal? We learned that they have special kind of outfits and they made special things out of wood and wood and stuff like that. What do you think is important for kids to learn about Aboriginal people? It's important to learn that they use stuff that we didn't have today. So they use bark and wood. Normally boats now would be more advanced than just wood and bark. What ways do you pass on the knowledge you carry? We talk about it in class all the time. What we learned in Killed Level. We made baggy with all kinds of healing seeds and scents in there. We can show that to the people that have never been to Killed Level. So you can tell them that that was one of the things we made in Killed Level. What is your vision for Indigenous education over the next 10 years? Where do you think you want to go over the next 10 years? I want to go when I'm older. I want to go to college of course. So that I know more knowledge and I just didn't know much. What was your favorite part of the program? My favorite part was the mud part or the ocean. And you would look for things I found that were really fun. Do you remember the cultural lesson? Kind of. Little bit. Do you remember how everything goes in a circle? Yeah. Not really. I remember that. There's also this smudging ceremony. Do you remember that? Did you want to tell us a bit about the cultural lesson? The cultural lesson in the Ligue 1. There was different pieces of the puzzle all around the Ligue 1. We had to find the different pieces.  And there was a message and it said, Don't waste things or something. Don't waste food or take only that you need. So you like what? Did you also do a smudging ceremony? Yeah. So all the smoke went around when they smudged. Only the adults got to smudge themselves. Because it would take a while for all of us to do it. But all the smoke was going around. And then we could just do it to ourselves if the smoke came near us. Did you find that you changed at all from taking part in the program?  Because you only take what you need.  So I could save it for other times. But now I know to only take what you want if I need it. If you were going to tell someone else about this program, what would you want them to know? I would want them to know that it's really fun. And you learn a lot about the Aboriginal people and what they did in the past. And you also get to spend time with your friends in cabins.  And that's really fun.


The enemy traps people in this cycle of sin and shame, sin and shame, sin and shame. The difference between shame and conviction is that shame tells you you are a mistake. Conviction says you made one. Shame drives you away from God. Conviction drives you toward human repentance. Subscribe to learn more about Christian living.


Have any of you seen that movie Clerks One, like when he keeps saying like, I'm not even supposed to be here today? What is up everybody? This is Chris from the Rewired Soul, where we talk about the problem, but focus on the solution.  But anyways, my channel is all about mental health. Make sure you subscribe and ring that notification bell if that's what you're into. Anywho, I am in the process of moving right now with my beautiful girlfriend Tristan, and I was gonna post this collab I did with Trey, but I was busy packing last night, so on one of my runs I'm like, yo, camera's still out? Let's do this, because you know I'm all about that hustle. So yeah, anyways, a lot of you have asked me for videos about how like health, like the foods we eat and exercise is involved with like anxiety, depression and mental health and all that. And Trey Jones is the man for that, okay? I'm gonna link his channel in the info card and down in the comments below and in the description. Go check out his channel. He's amazing.  Here's Trey. What is going on guys? I got a good video for you today. 10 foods that help relieve anxiety. I'm about to get right into this. Go ahead and hit that like button down below if you're ready to kick anxiety in the butt. And learn some amazing foods as you can start implementing into your diet, okay? 80% of these foods I consume on a regular basis. Why do I still do that, Trey?  Because not only do they help you overcome anxiety and some of the things that I did to overcome my personal issues with anxiety disorders, this works for anxiety disorders and depression, but it also helps me keep it away. If you have things, especially major depression issues or health anxiety or panic disorder, okay, you're prone and more vulnerable to that returning and getting caught up in that vicious cycle that we are so familiar with, okay? So we want to keep our diet on point, we want to make sure that we're exercising and doing all the other tips that I give at the end of my videos. But today we are talking about foods and the first one on the list guys is asparagus, okay? This is good baked with olive oil, okay? We will drizzle olive oil on it, put it on a cookie dish or a baking dish, excuse me. Spray that thing down with pans so it don't stick, put it in the oven. It's delicious that way. Or we throw it on the grill with steak and chicken. So freaking good and add a little crisp to it. I usually during the week, I will just use these steam bags, okay? Very filling, only 60 calories guys. It only takes six minutes to throw this in a microwave and heat it up. It's great steamed. A lot of people, actually most people eat it steamed. This only has 60 calories, so that's amazing, all right? But the cool thing about this guys, it's high in folic acid. It has two thirds of your daily value and just one cup, okay? So it's easy to get the folic acid that's actually linked to lower depression levels, okay? People that are lower in folic acid tend to have depression issues more so than those that are on normal folic acid levels are higher, okay? So something just to keep in mind, a nice green vegetable, very delicious guys. The second one guys is oranges, okay? We know it boosts our immune system. That's great for our overall health. But you know it also helps lower your blood pressure and stress hormones. So if you have health, anxiety, and pain disorder, we are always worried about our blood pressure. People with anxiety tend to have higher blood pressure anyway. So this will help combat that. Also it's going to lower our stress hormones. So it's a double whammy. It also helps hydrate you. 80% of us are chronically dehydrated. And that does not help us out with our stress and anxiety, okay? It actually make our stress headaches much, much worse. Or our anxiety hangovers. If anybody here drinks alcohol, you know what that's like. If you have anxiety the next day you wake up, it is horrible. Make sure you stay hydrated. This has like a delayed hydration, which is great. Because not a lot of foods have that. LeBron James, one of my favorite basketball players, he was playing in a playoff game this past year. He left with cramps, had to get an IV. He came back with an orange because it has delayed hydration. It was going to help with throughout the rest of the game. And he had an amazing game, okay? The next one, guys. A really, really cool one is salmon, okay? Salmon is the fish that has the most omega-3. Now you can get omega-3 from tuna and tilapia and other things, but salmon has the most, okay? This is good baked with some old bay seasoning. You can also grill it, okay? Now I don't eat salmon all the time. I probably eat salmon once or twice every couple weeks, especially when I go on my health kicks. It's really, really good, but it's gonna keep your cortisol, your adrenaline levels down. So if you have panic attacks, this is great news for you. Try implementing some salmon, okay? Number four, spinach, okay? Here we go. I buy a lot of cans, but it's also good fresh. Now me and my wife, we will make a salad probably once every two weeks. It'll last us about four or five days. Now we put iceberg and romaine, but we always mix in a bunch of spinach, leafs and they're really, really good. This right here, not only does it make me and Popeye go thump, thump, thump, thump, thump, thump, but it's high in magnesium and that's great for lowering cortisol and stress hormone levels. So it's gonna help you out. Magnesium is one of them supplements that everybody tells you to get, but if you can get it the natural way, especially out of a green vegetable that's lower in calories, especially like spinach. This whole can right here is 90 calories and very, very filling and I eat it with some hot sauce, very good, okay? Number five is a little treat that you can have or treat yourself to after a long, hard day and a really good meal and it's dark chocolate. It has compounds that have improved to help lower stress. Now don't go overboard, don't go crazy. Yeah, I said chocolate doesn't mean butter fingers, crunch bars, twigs, all that stuff. I said dark chocolate and not in large amounts because too much sugar is not gonna help you with your anxiety, your weight, your overall health and just not a good thing. So I would get a bag of them special dark Hershey's, the little tiny squares right there. You should just try that out guys. Have one or two of those every day. Something look forward to a little treat and we need those kind of things whenever we go through anxiety. All right, the sixth one guys is blueberries, okay? My one-year-old daughter loves these. She has them almost every single day as a snack or for breakfast. They're great with oatmeal in case you're wondering. They are a superfood, which means they have vitamins, they have plant nutrients and they have antioxidants. All this combined guys is great for our overall health and stress levels, okay? The seventh one is almonds. These are a healthy fat. Fats get a lot of bad reputation but we need healthy fats and this is one of them along with avocados. It contains zinc and iron, okay? And those help reduce brain fatigue. Anybody have brain fog? Many of you always come to me telling me what can I do for my brain fog? This is something that you can do.  Buy in bulk because they could be pricey but I get great value from Walmart. Find a good deal on them, okay? Eat a handful of them a day and tell me how you feel after a week or two, okay? Seriously, let me know, all right? Yeah, they're gonna help you with brain fatigue. They also, aside from anxiety in general, almonds and other nuts and seeds have been known to be brain boosting, okay?  They're gonna help you be more sharp, more alert, multitask, things like that. So go grab some almonds. Number eight is turmeric, okay? It's a spice. I don't use it all the time, honestly. I'm gonna be completely honest with you. We have used it in a couple meals but it's not always in our pantry but something to try out, guys. It's good to add on certain meats and foods and chili and things like that. If you don't wanna do it like that, you can always put some on your teeth and gums. I've heard about this and let your gums soak it up and do that every single day so you can just pick up the spice bottle and do that. Also, a cool little fact that I had no idea until today, actually. Turmeric is one of the best teeth whiteners in the world, okay? So something to think about if you're into that. Number nine, one of my all-time favorites, avocado, another superfood. It is literally good on everything, okay? I even make my own guacamole, okay? I'll buy two or three avocados, cut them and mash them up. You can make it chunkier, smoother. Salt, pepper, cilantro, lime, tomato, onion. Oh, it's so freaking good. Stick it in the fridge. It'll last me for about two or three days with some tortilla chips and so those aren't horrible for you. I actually get gluten-free tortilla chips so they're even better for me but it has a lot of vitamin B and how many times at the end of my videos have I preached you guys? Vitamin B is amazing. Vitamin B6 and vitamin B12 help you with mood stabilization. This is where you can pick up some of that. It's also a healthy fat that we need, okay? Avocado, like I said, they're good on burgers, sandwiches with your Mexican food on tacos. Every single thing, it's good by itself, honestly. It's kind of a quiet taste if you've never had it. I know a lot of people just kind of dismiss it quickly. I wasn't a huge fan at first but after I got used to it, it was really, really good. It's kind of an acquired taste and it's a cool texture. I like it, it's different. Number 10, guys, it's oatmeal. Had some oatmeal this morning for breakfast, actually. One of these packets right here is just 130 calories. It boosts your serotonin so it's gonna give you that calm feeling. Also, it's very, very filling which is good on your digestive system. If you have hunger pains or digestive issues that adds to anxiety, so starting your day off with some oatmeal, you can add fruit to it. If you wanna do it the really, really healthy way, guys, which there's nothing wrong with this but it's a little bit more processed than the other way. Just buy your big can of rolled oats. Sorry, I'm getting tug-tied there.  Add them in there. Man, that would be amazing. Don't add a lot of sugar, guys. If you're gonna add any, just sprinkle some sugar at most. I wouldn't get crazy with that, guys, because sugars is not good for you. So those are my top 10 foods to help relieve anxiety. For the bonus, guys, it's bananas. They're high potassium energy. They've been known to help with stress and anxiety. I have probably a banana for breakfast, probably three to four days a week. And in some days, I'll have in combination with my oatmeal or something else, okay? So it's really, really good for you. I suggest trying that out. Not only is it gonna help you with your potassium, but your energy levels. If you have anxiety hangovers, okay? It's also a huge remedy for that, okay? If you drink a lot of alcohol, it's gonna help you out. I'm not promoting that you drink a lot, but try a banana or two, preferably two, after you are hungover and watch the wonders that it does for you guys. Thank you so much for watching. Remember, leave me a comment down below if you've tried any of these or you're trying to try more of these, or if you're gonna start a new diet plan today or tomorrow, let me know. Also, I'm into recipes, okay? So if there are any cool recipes that you have heard of or that you know or that you personally make or recommend, let me know down below that contain any of these. I know some of these you can combine together. Avocado is good with any type of meat, okay? Oranges and bananas are good together. Also, you can put your bananas in your oatmeal so you can do a lot of different things. And these are not the only foods, guys, but these are my top 10 with that bonus number 11 foods that I recommend. Oh, y'all, did y'all learn some stuff? I know I did. And now that Tristan and I are moved and the gym is right next to me, I need to kick myself into gear and start getting back in the gym and eating, right? Some of you have already called me out on Twitter and I love it, I love it so much.  So all of you Patrons out there, go check it out. I get the first ever, like since I'm moving, like I showed where I live, my neighborhood and all that kind of stuff. And I'm gonna do a video later about just like starting from nothing and building up because you'll see where I lived. You'll see where I live.  And what's that? It's like a cup of coffee. Cup of coffee, don't get it this month. Or just, yeah, don't get one cup of, you got this, you got this. Or just do a dollar, you know, whatever it is, whatever it is, all right? But yeah, anyways, go check out Tray's channel. He has a ton of stuff about health and anxiety. His whole channel is dedicated to anxiety. He also has a mental health support group that's way bigger than mine. He's actually one of the people who inspired me to do it. So go check out his channel. He's an amazing, amazing dude, has a ton of stuff about anxiety, all right? But yeah, like Tray said, leave some comments down below with suggestions or recipes or whatever that is, all right? So anyways, that's all I got for this video. If you liked this video, please give it a thumbs up. If you're new, make sure you subscribe and ring that notification bell because I make a ton of videos. And a huge thank you to everybody supporting the channel over on Patreon. And boom, right over there, click or tap right there to go subscribe to Tray. Thanks so much for watching. I'll see you next time.


Hi everyone, Joe for JaspysCaseBreaks.com. Happy Friday coming at you with 2019-2020 Panini Mosaic Blaster One Box Random Team number 18 This is a chance to win a spot in that NT basketball tiered random team a break Big thanks all of these folks right here now as always we're gonna do the break itself first and There are the teams right there Um Yes, John if you go to groupbreakchecklist.com they usually have that resource where you can print out a checklist All right, so let's do the break first and then we'll re-randomize those names at the end to see who wins that one $1,700 spot crazy. Okay hard six for the break first three and a three one two three four five and six after six times Robert down to Steven and then hard six for the teams one two three four five and six All right, so after six we've got the Orlando magic down to the New York Knicks All right, so there's the first half of this remember. This is 2019-2020 So Josh Palakins we could we could pop a Zion in this blaster box. Who knows Ryan? John Morant opportunities right there a lot of other great rookies in this class too that we can chase There's a second half of this right there, so no trade window for these quick little one-box breaks We just want to get ahead to seeing who uh Who is that tiered random team spot which we can knock out tonight? All right, so we'll re-randomize this list in a new dice roll new list In just a few moments for the break itself. Good luck some LeBron James LeBron James Lakers cards Hold some decent value That will be for Robert and the Lakers Tremont waters rookie silver for the Celtics Robert with that one as well Never know with these NBA players And on waters could pop in a couple years, and then you'll be like hey Where were those rookie silvers for mosaic and a Genesis super short print Grayson Allen Memphis Grizzlies Ryan Shackleton with the Grizz I can tell by that bluish black parallel and the squirrels in the background there And and an autograph in this belaster box four out of 25 the rare auto. They're not too common in these blasters Rookie scripts Isaiah Roby And that is for Josh and the Dallas Mavericks Nice, so that turned out to be a nice blaster box Guess what also the shot at that tiered random team spot I think you can still buy spots straight up too if you're feeling spicy tonight Jasby's casegrakes.com national treasures basketball full case tiered teams all right six times Name on top after six is going to get into that break for a fraction of the price one two three four five And sixth and final time after six times Now big thanks everybody from two down to 30. Thanks for giving this a shot if you want to give it a shot again Jasby's case break.com. I think we've got another blaster box up there and the winner Josh Josh Joshua e congrats to you For a fraction of the price you're in that 1700 dollar tiered random team break. So congrats to you Thanks, everybody else. We'll see you next time for the next one. Jasby's case breaks.com


Today we're making deviled eggs and not your traditional classic style, we're making it Mexican style today and on top of that I'm making the white part of the deviled egg crunchy. I'm putting a little coating on it. You're gonna love this recipe. It's delicious It's fairly easy, and I think you'll love it I'm rockin Robin, and I'm gonna show you how to do it right after my chef joke What does the gas stove say when you turn on the gas? I'm lit So I'm starting off here with three eggs. These are pasture raised eggs That's what I like to use and you can easily double or even triple this recipe So you want to place your eggs in a saucepan and cover them with water Make sure they're covered about an inch or so and place it on the stove and bring this to a boil a Good idea is to boil your eggs the day before and then they're ready to go when you're ready to make these I'll cook the eggs. I'll bring these to a boil and then once it's boiling I'm gonna put the lid on it turn off the heat and set the timer for 17 minutes, and they come out perfect every time I Did a test where I cooked one egg for 13 minutes I took cooked the second one for 15 minutes and the last one for 17 minute The conclusion is that the yolks turned out the best at 17 minutes after 17 minutes It's important to plunge those eggs into some ice water This will stop the cooking process immediately and the eggs will be perfectly cooked After the eggs have cooled to say about 10 minutes in that ice water go ahead and peel them Once the egg is peeled go ahead and dunk it into that ice water to remove any shells that are still stuck to it Grab a chef's knife and slice those eggs right in half and you can see how beautifully done those egg yolks are Now gently place those egg yolks into a bowl like I have here and just do it ever so gently so you don't tear the egg white To create this beautiful crust We're gonna use some alias Italian breadcrumbs along with some Bob's Red Mill one-to-one Baking flour so I've set up a dipping station here in the first bowl here I have the Bob's Red Mill flour an egg and the breadcrumbs to coat the egg whites We'll just take an egg white and dip it into the flour first coat it all the way around and then shake off any excess flour Then dip it into the scrambled egg and make sure that all the surfaces are covered Drain off any excess egg and then dip it into the breadcrumbs It's easier here to use a spoon to just scoop those crumbs right over the top of that egg Make sure it's nicely covered and then shake any excess off and place it on a clean plate And don't worry too much if you see some spots that aren't perfectly covered like you see here. It'll turn out fine Now it's time to start cooking our shells I've got a medium-sized pan here and I'm filling it or not filling it But I'm adding about a good inch of avocado oil because it's hard healthy All right, we're gonna pour some of that in there and we want this to be a good inch deep And make sure that your oil gets up to at least 360 degrees Fahrenheit before you start cooking these and an instant read thermometer is a great tool to use for this Now that the oil is hot We're gonna go ahead and carefully set these into the oil and you should see it should bubble up right away like it is doing there My temperature is on medium heat here So you want to keep a close eye on these as these cook up really quick maybe one to two minutes You may have to adjust your heat up and down just a little bit depending on how hot and cold things get I'm placing a paper towel covered plate right next to my pan so that when they are done I have something to place them on and the paper towels will help drain the the extra oil Now after about two minutes, I'm gonna flip these over and using two tools here that really helps using the tongs and the pancake flipper Really helps it because you need to be gentle with these So just toss them all over and let them go another couple minutes Then when you're ready to take these out of the pan Make sure you kind of tip them over to drain out any grease that might have collected in the bottom of the egg It must be time for chef joke number two What genre of music do avocados like to listen to? hardcore guac Now it's time to start on our filling So I've got some red onion here and I'm giving it the superfine dice because nobody wants big chunks of onion in their deviled eggs So I'm giving it the horizontal slice routine and then we're gonna go vertical The closer together these slices are the finer your dice will be without much effort Now we'll slice down and you'll see how nice and small this dice is already I'll run my knife through this one more time to get the really superfine dice now to make this a little Mexican style We are adding some avocado and it's gonna give it a nice creamy texture and Provide some really good fats in this this avocados looking pretty good I'm gonna go ahead and scoop in probably about half of an avocado Next I'm gonna add a little bit of lime here that this lime here is trying to pretend like it's a lemon But it really is a lime squeeze that lime juice in just like you would the like button if you're enjoying this video And this is gonna do two things It's gonna brighten up the flavors and it's gonna keep the avocado from turning brown next ingredient We're putting in this is some avocado mayo. Remember, that's hard healthy. That's about a heaping tablespoon of that Now with those red onions we chopped up I'm probably putting in about a tablespoon of that maybe a heaping tablespoon You don't want to overpower it But you want to get enough for flavor and you can always add more once you taste it now We've got to add salt to bring all those flavors together and bring out that avocado flavor Now it's time to add some hot sauce and I like Frank's because it's not too hot It's got some good flavor so you can add as much of this as you want I just went for several drops and then I added more after I tasted it I used a fork to mash this up, but you could also use a potato masher if you want Just make sure you get everything nice and smooth And this is a nice consistency here. It'll hold up when you put it in your eggs Now all you have to do is fill those eggs I didn't use a piping bag because this was just fine with me But you can do that if you want But this worked really well and I was ready to start eating These are so good with the crunch on the outside when you bite into it Oh, it's delicious And then that creamy filling with that nice little Mexican flavoring going on With the avocado and the hot sauce and the lime juice It's just really fantastic These are definitely worth trying and perfect for like if you have a party Or you're taking, you know, a dish to a house If they are just going to be scrumptious And they're a little bit different than traditional deviled eggs And once you start eating these, you don't want to stop If you love appetizers, especially with avocado Then you've got to try my caprese appetizer Click the link on the screen and it'll take you to this hilarious recipe I hope you enjoyed today's video If you did, let me know by smashing the old like button for me All right, we'll see you back here next week For another rocking recipe that is delicious and nutritious Here's my son who interrupted the shooting of my video here And I just thought I would put him in it He hasn't been in my video for a very long time I'll get him any way I can


The main things I've measured so far, just trying to track the carbon-nitrogen ratio of our cover crops. So we can capitalize on some of that mineralized nitrogen because most of our fields that have cover crops will see a corn crop the next year. And so we're trying to use the cover crops to displace some inorganic nitrogen inputs. Gotcha, so taking it after storing it. So right now I'm just kind of tracking carbon-nitrogen ratio but also looking at the other micro and macro nutrients within the cover crop and giving them a credit almost like looking at manure and giving it a credit. To make any management we have to take into account the cost of our cover crop seed and what it costs to seed but I'm looking at it that will offset those expenses with reductions in applied inorganic fertilizer. That's my goal for the farm. Our goal is to bring our level of applied inorganic fertilizer, reduce it by 40 to 50 percent. That would be a good goal. It's an ambitious goal but I think it's very attainable. There's a little bit of perception that this is messy farming or that something's going to be a weed but once you kind of see how well the cash crops do after it I think that perception goes away.


So I am first lieutenant Haley record and that's H-A-L-E-Y. Okay, and what is your position? So I am the vertical platoon leader for 90 seconds. So out here we are building a multi-purpose storage warehouse that's going to be used for military forces and Macedonian forces use in the future. So I've actually learned a lot since I've been out here, this is my first time being a vertical platoon leader. Before this I had little to no construction experience so every day I've learned something new about the job and about construction and it's been a great experience. So vertical engineers build hard stand structures, build things like bunkers and case bands and pole barns, anything that you can really look at and say hey that's a hard stand structure, that's what vertical engineers construct. So the work that we've been doing out here is incredibly important because we are some of the first United States forces to be in this country in a very, very long time. So the partnerships that we've been building with the Macedonian forces as well as the projects that we're doing is making a huge impact on the country. And we've seen that with all of the visits that have been happening since we've been out here. The ambassador coming out, the minister of defense coming out, the Macedonian president coming out, it just really enforces the idea that what we're doing is making a difference and what we're doing is pretty impactful. So partnerships with NATO countries really just enforces our presence throughout Europe especially in countries like North Macedonia. So there's been a pretty strong presence of some of our foreign enemies and so this just helps us deter from those threats to the United States and to these smaller countries that might need help from a larger force like the United States. Honestly, I've been proud of everything that we've come out and done thus far. I'm incredibly proud of my platoon not only for the work that they've put in but also for the partnerships that they've made with the Macedonian soldiers. We've got a team of about five Macedonian soldiers that come out and work with us every single day, Monday through Friday, and they've been incredible friends to us as well as working partners. So I'm incredibly proud of, again, the project that we've started and the friendships that we've made since we've been here. So this exercise Defender 21 really helps us nail down the vertical skills that we don't get to practice as often. In years past we've constructed case bands which are essentially metal buildings. There's no real wooden framework to it and so for this project specifically we've been able to come out and do actual woodworking. So that's something that my platoon hasn't seen in a really long time and it's good to get to practice those skills so they have them moving on into the future.


The main part of the garbanzo beans and the tahini. And the tahini is a big thing for people now. So this tahini comes from the mountains in the north of Lebanon. Sounds romantic. City's called Duma. I'm not going to say anymore.  That is so good. There you go, honey bite. That's really creamy. Just like grandma made it.


Alright folks, so I want to talk about a clip from Fox News that by now I'm sure you've either seen or at least heard about. This features Lou Dobbs and he responds to news that Attorney General William Barr did not find evidence of widespread voter fraud. What you are about to see here is legitimately one of the most unhinged segments that Fox News has ever put out. Good evening everybody. President Trump, his legal team, members of the Republican Party. He advances today in the battle for the White House. There have been significant developments in six key battleground states, all of which bolster President Trump's charge that there has been clear electoral fraud that nullified the will of the people in the November election. The president's progress puts him at odds with the insidious rhinos, radical dems, corporate America, big tech and the deep state who have tried to overthrow his president, say for more than four years. Today a member of his own cabinet appeared to join in with the radical dems and the deep state and the resistance. Attorney General William Barr, who has been absent for weeks and weeks telling the Associated Press that the U.S. attorneys and FBI agents who have followed up on complaints of specific voter fraud across the country have produced nothing. To date we have not seen fraud on a scale, he said, that could have affected a different outcome in the election.  He may be perhaps compromised. He may be simply unprincipled or he may be personally distraught or ill. But in no way can he honestly stand up before the American people and say that the FBI has with any integrity or intensity investigated voter fraud in this country and then say it did not amount to anything. Wow, I am at a loss for words. Even for Fox News, this is a bit much. It's a bit much.  I don't even believe that he believes what he's saying. I just don't. I think that probably what's happening, although I'm not 100% sure, is that he's just trying to placate the Trump supporters that watch his program. That has to be the case. Because what he's saying is like quite literally the opposite of what's happening. He's saying there have been significant developments in six key battleground states, all of which bolster President Trump's charge that there has been clear electoral fraud. The opposite is happening. There was never a case to begin with, but even the claim that they made is falling apart because of their own stupidity. And even though they're just fabricating claims of fraud, even they can't keep their story straight. They're doing press conferences where Rudy Giuliani literally has black liquid secreting from his head.    I think he's trying to placate MAGA chuds. And I say this because even the most tepid criticism of the fraud case, that leads to a revolt from MAGA chuds. We saw when Tucker Carlson, he simply asked Sidney Powell for evidence and they turned on him. Laura Ingram tried to let them down easily and say, look, we've tried this, but I don't think it's going to work for Donald Trump. I think that he's out and on January 20th, like it or not, Joe Biden will be sworn in as the next president of the United States. Even just saying that, trying to, you know, tap dance around the truth. Try to let them down easily. They still turn on them. So if you want to keep that audience, you have to tell them exactly what they want to hear. They're not tuning into Fox News so they can get this objective take on the news as it is. They want to be told what they want to hear. So Lou Dobbs acknowledges that and I think that what he's trying to do is placate them.  I mean, Occam's razor, right? But I just, it's hard.  But ironically, he says, Bill Barr is either a liar or a fool or both projection much because that's what we're seeing from you.   But to believe this, to believe the opposite of what's happening where there's been significant developments that could change the result of the election and un-nullify the result, I mean, it's just, it's too batshit insane even for Lou Dobbs. Either way, this is unhinged and dangerous. And you know, what we're starting to see is this whole voter election fraud thing that they're trying to perpetuate, it is hurting them, right? They're basically cutting off their noses despite their faces because it's leading to people wanting to boycott the election, the runoffs in Georgia, right? Trump supporters specifically who feel as if, well, if my vote doesn't matter, if Democrats just nullified the election results, why even participate in this sham process?  So I don't know if that's actually going to be significant enough to actually change the results of the election where that many Trump voters boycott it. Who knows? But what we're seeing here, honestly, like, we're going to look back at this moment, I truly believe this and it's going to be shocking. Like we're in the moment right now. So like, we're kind of just accustomed to this type of unhinged rhetoric on Fox News. But I truly believe that if we don't kill ourselves, that being human beings, we're going to look back at this moment in history and think how much of the population was like actually delusional. Like we're living in George Orwell's 1984. But what's sad is that the individuals who are the most deluded have co-opted in 1984 and they're the ones who believes that they actually have the real truth. It's just it's a weird era in American politics, perhaps one of the weirdest ones. And theoretically, we should be more informed than ever since we have phones and like unlimited information at our fingertips, but we're dumber than ever as a society. And you see things like this, where Lou Dobbs is just straight up going on these unhinged rants saying quite literally the opposite of what's happening. Unreal. But entertaining, entertaining, nonetheless.


Welcome to the Dr. Gundry podcast. Got butyrate? Well, this stuff is actually that good. If you've been listening to this podcast for a while, you know I love this gut health-boosting postbiotic called butyrate. In my upcoming book, Unlocking the Keto Code, I'll reveal how butyrate is quite the rock star for many reasons, including optimizing your mitochondrial function. And my special guest today, John Ede, Chief Science Officer and co-founder of Pendulum, is also a big butyrate fan. In fact, he's built a career around it by researching genomic technology and the microbiome for over two decades. Today he's going to give us a fascinating 411 on all things butyrate. So stay tuned because we'll also discuss why this special postbiotic is so essential for wellness and how to make sure your body produces enough of it so you live a long, healthy life. We'll be right back. Welcome back to the Dr. Gundy podcast. John, it's nice to meet you. Thanks for joining us today. Thanks for having me on. I'm very excited. So I'm really excited to talk to you all about butyrate, which is one of my favorite postbiotics. So can you give us a brief overview of your research over the past two decades? Certainly. And actually, let me first start maybe with framing it with a question. What makes progress in biology and medicine hard? I believe that it's because the purely reductionist approach doesn't work there. Biology is one of those areas where if you split the system down, if you try and reduce it to a simpler part, the magic disappears. Or worse, the thing you're looking at is not really the phenomena that's relevant at the full complexity. So a lot of the work that I've been involved in is on the technology side. How to create cutting edge technology that allows you front row seats that doesn't disturb the show. And I've oscillated between the technology aspect and the biological questions of interest. So my background is in applied physics. I got my undergrad at Cornell, PhD at University of Illinois of Venice, Champaign and postdoc at Harvard. And my first job I joined a startup, which then subsequently went public, that was revolutionizing the way DNA sequencing was being done. Where literally we were watching the DNA polymerase, the little copying machine that's in all of our cells as it was putting each of the bases in, exactly. And then it turns out that this was actually pretty critical for our next leap, which was to go into the microbiome because the complexity of the microbiome requires kind of this higher resolution way of looking at things. And so this is where I met Colleen and Jim, and we founded Pendulum. And for the last decade or so we've been creating, characterizing and producing microbiome-based health solutions. So a lot of, I think you, you talk and a lot of us talk about the microbiome being considered, being a garden. And we should think about pre and pro and postbiotics in this garden setting. Explain that for everybody listening and watching. Definitely. I really like the garden analogy because I think it flows nicely to explain all three of those parts. So in the garden analogy, the plants are the probiotics. And then the soil and nutrients and sun and water would be the prebiotics that feed the plants. And then the all important postbiotics are the fruit and vegetables that those plants produce. And that that then nourishes you and creates a vibrant ecosystem. And, you know, correct me if I'm wrong, but for many, many, many years, really up until recently, we had no idea that this microbiome number one even existed. And number two was actually producing, in your analogy, fruits and vegetables. So postbiotics are actually a rather recent discovery. Yeah, absolutely. And actually, I mean, exactly to your point, I mean, it's actually astonishing to me that we've gotten as far as we have without recognizing the importance of the microbiome. And I think now we're gonna kind of kick ourselves looking back and say like, how, how is it possible that something that has that this incredible chemistry capacity could have been overlooked for so long? So when did you first come to learn about pre and postbiotics? Did you I mean, did you stumble on this coming coming from a genomic background or No, exactly. I mean, so I'm going to be honest to say, like the the the term postbiotic, I think she only heard about it recently. So I myself also of going to be on kind of the latest terminology for it. But now we've been referring to it as metabolites. And it was, you know, from our perspective, kind of the central launching point. So we started with the knowledge of what metabolite do we want? What's the thing that seems to differentiate between healthy and disease? And from their work backwards, kind of the garden analogy is, we need more tomato, you know, we need to produce more tomatoes, we need more tomato plants, what kind of varieties of tomato plants to where we're going to have. And then from there, pairing it with the right prebiotics that are going to work well to nourish those particular strains. So that brings us to, I guess, one of your my favorite subjects, butyrate. So there, what, there's lots of postbiotics, and we could talk about all of them. There's probably 10 more that have been discovered today while you and I are talking. But what, what intrigued, what intrigues you, what intrigued you about butyrate? Well, what's amazing about butyrate is, I mean, it's the currency of the gut. It's literally the fuel for the colonocytes for the for the gut cells. But for us, what was specifically amazing is that it seemed correlated, you know, low amounts of it seemed to be correlated with metabolic syndrome. So we were seeing that there was a reduced amount of butyrate and of the strains that produce it in those that suffered from diabetes. And so that's, that's what kind of triggered the entire research program that we started. So to create a formulation that could restore that, and then couple that formulation with a necessary prebiotic to enable that to grow and flourish when when given. So let's let's back up for a second, because I've, I've written about, you know, butyrate being really essential fuel for the lining of the gut, the colonocytes. But most people kind of say, wait a minute, blood feeds these guys, and they get all their nourishment from blood. But what what you're saying is no, no, no, these guys are absolutely dependent on a short chain fatty acid for their fuel. Right? That's, that's exactly right. That's exactly right. And there are various studies showing that, you know, kind of to have the health of your lining be there that that nourishment needs to be there at significant quantities. So it's important to, to, to create the ecosystem that enables that supply to be high enough. Because I think what ends up happening is that, you know, that ecosystem can be fragile, depending on your diet and other assaults on it that can result in a much more kind of diminished version of that. Yeah. So in your research, is there a way to actually measure how much butyrate production that we produce or in animal produces, right? So yeah, just earlier this month, we published a study in BMC microbiology, where we measure butyrate, both in the stool and in plasma. And we demonstrated that participants, you know, that received PGC had increased levels of butyrate, significant actually to the order of 20 to 40% increase. And so we believe this is the first demonstration of a probiotic intervention, that is able to increase the levels and see that, not just in stool, but in plasma directly. And I might add that, you know, as much as potentially 10% of all our energy production in us can come from butyrate. So it's it's not a marginal player. No, absolutely, you're absolutely right. Okay. So good question. How would someone know if they're making butyrate or not? That's a great question. I would say that our focus was on the effect that that had the reduced amount of butyrate on your body, your body's ability to handle blood glucose spikes. So we were measuring its effect using, you know, traditional kind of A1C measures, but also kind of the more modern continuous glucose monitors. So you can actually watch them with a specific meal and watch it for the same foods that you had a different level of spike, you know, before and after. But I can I'd be very interested to hear your thoughts on this, because I know that you've you've seen a wider variety of effects in the clinical setting. Yeah, what I think most people I don't think can feel the effect of butyrate, I don't think they go, Oh, my gosh, I'm really low on butyrate today. I need to, you know, have some more have some more fiber in my diet today. I guess that's what I was going to get at, or you can't, you can't fart and smell the butyrate, for example. Right, right. No, no, exactly right. It's not something that you you would be able to tell kind of intrinsically, this is this part of this complexity, you would need some downstream indicator. And I can imagine that that butyrate will will be shown to have other roles. And so once people make that connection to some other measurable clinical quantity, then then that will also be trackable. Gotcha. So our speaking of which, are there foods that we should be eating that can stimulate butyrate production? Absolutely. And I mean, our initial focus on this was very much on the formulation itself, what would be good to couple with it, what prebiotic would work well there and we tested a variety and landed on inulin, which is a fiber. But we also we know that there's kind of a holistic view of health and how you'd move it forward, besides taking particular formulation. So our nutritionist, for example, ask, you know, tell people that they should attempt to get kind of an overall increase in fiber intake, generally, that that in and of itself has been shown to to help on a number of fronts and to help increase the chances of though, these particular set of strains and future producing strains to thrive in the garden. So yeah, I'm a big fan of inulin and inulin containing vegetables back. I just had a big radicchio and other chicory vegetable salad last night. And the chicory family is just loaded with inulin, Jerusalem artichokes, some people call them sun chokes or great stores. So it's it's easier than a lot of people think to get inulin. And you can get it in powder form. It has a it does have a you know, slight sweet taste, and you can actually use it as a sweetener. So yeah, yeah. Okay, most people I think now know that the word butter actually comes from butyrate. Because there is a little butyric acid in butter. So everybody I'm sure wonders, should we be eating a stick of butter every day, like some of my colleagues and health influencing to say? Well, that sounds sure sounds delicious. Well, I would say for the for the fact that we were after they are very specific cells in specific areas of the GI that you need to get the butyrate to. These are these L cells, because that would then start the cascade of signaling to prepare your body for the oncoming glucose load. And I'm going to steal an analogy that co founder Colleen came up with a really like, which is if you had a million dollars in a suitcase, and you needed to get it to a specific place in order to get a project started clinic or something. And would you a deliver the suitcase directly where it needs to go, or be open the suitcase up somewhere along the road and call the person up and say, Hey, it's somewhere here, you know, go and collect it. This is similar to the situation with butyrate because it's it in essence, it is utilized everywhere in the GI. So if you needed to get to a specific location to do a very specific action, you need to find a way to deliver it there. And that's the power of the strains. So the the probiotic strains in essence are like a white glove delivery service. And so this gets around the problem that, for example, a butyrate supplement would also have. Yeah. Yeah, I think people are probably unaware that you you can buy butyrate as a supplement. But most of us working in this field have been very unimpressed with the delivery. How's that? Yeah. No, exactly. Because that aspect of the problem is not trivial at all. So this comes back to that. Everything about the complexity of biology, you can know that a particular molecule is really great. But unless it's in the right place at the right time, an effect that could otherwise be very helpful might dissipate entirely. So how is it? Do you think are your research showing that the butyrate is actually able to modulate metabolism, like, you know, maintain a healthy weight without really trying? Right. Well, we believe that basically, this is the upstream part of something that has been, you know, very well studied. So in the pharmaceutical industry, there's already been great advances on the downstream part of how sugar metabolism is in care, which is with this GLP one pathway. And so we know that your body sends out that hormone to tell your pancreas to take some insulin to take care of this. Interestingly, you know, people hadn't then gone to the next step above that, where did the signaling from the gut come from? And so this is the part that we we travel down is what what is happening in the gut that that initiates the the set of signaling that's going to happen that will then result in glucose control. And so we recognize that, you know, short chain fatty acids specifically butyrate were part of that initial signaling that then helps those L cell tells us else. Hey, release GLP one and tell the rest of the body to get ready.  No, exactly, because it the connection has to be with these specific cells. And they are concentrated in some parts of the of the GI like near the ilium there. They're all along the GI but there are some areas of concentration. And it's thought that you might have a network of strains that are interacting with and creating this kind of host signaling bacterial signaling back and forth. And so this is one of the ways to attempt to turn on that signaling or make sure to restore it back to kind of the healthy state that it was in. I always like to ask the question, what's in it for the bacteria to do this signaling? In other words, that's a great question. I mean, I think the the the thought is and I mean, certainly kind of my my impression of it is the strains also get a really good part of the deal, they get they get to be a nice environment with a lot of resources kind of flooding their way. And so what's happened over time is as kind of a established a system or a network that that that enables that to work in harmony. And I think this is the part I think that is maybe not as appreciated how much kind of our, you know, us as an organism requires this other ecosystem to function in a healthy fashion. I think, you know, for for the longest time of anything since the moment of the invention of antibiotics, which was an amazing breakthrough for us, I think we've generally thought of, you know, the only good bacteria are dead bacteria, right? And it's now the realization that like, that's couldn't be the furthest thing from the truth. In fact, it's really kind of these pathogenic bacteria are going to the bad apples that give all the rest of them a really bad name. But but you actually generally live quite well and rely on the services provided by the strains, and they in turn rely on you to provide them a home and nutrients and the right ecosystem. And correct me if I'm wrong, but the typical Western diet is not holding up our end in providing these guys what they need to help us. Exactly right. Exactly right. So things that are, you know, processed and high in sugars and fats and very low in fiber. All of those things are contributing to changing that that ecosystem. And in fact, I mean, it's quite natural to imagine, just as you would see kind of in the world around when ecosystem diversity, you know, falls off because of changes in the environment, right? Because you, you change the nutrient landscape or you change the way that it's interacted with. All right, let's go on to my favorite bug, Ackermannsia, Mucinifilla. And congratulations for your whole team and your phenomenal work of capturing this probiotic strain Ackermannsia in a stable pill form. And actually, I tell all my patients about your supplement. And I'm already seeing some really cool things happening with with several of them on their subsequent blood tests. So I also I've been writing about this probiotic my books, but tell the listeners what's so cool about this strain? Great. Yeah, of course. Well, so Ackermannsia holds a very special place in the gut because it's allowed to interact directly with your gut lining. In fact, it utilizes the mucin in your lining as its energy source. And to tie into your earlier question, well, why does why does the body allow that? And the reason is because the postbiotics that Ackermannsia produces are then very helpful, both for you and for the kind of beneficial set of strains that your body would like to flourish near near near the gut lining. So it can be thought of as a keystone species sort of a lynchpin for the health and function of your microbial garden.  But in fact, mucus in the lining of the gut is probably the most important thing we've got. And I'm interested in it because it actually traps lectins. They are sugar seeking molecules and mucus is muco polysaccharides, lots of sugars. And you know, and I know that the thicker this lining of mucus, the better off we are. That's exactly right. Because then that prevents a whole host of issues, which are to do with kind of a more permeable lining, which allows a lot of things to get across that shouldn't, and then can result in a state of inflammation and other reaction in your body downstream. Yeah, we've, you know, my my interest is in in leaky gut and it's, it is a we have an epidemic of leaky gut, but even Hippocrates 2,500 years ago, said all disease begins in the gut. So, and he didn't have our test to prove it. But he was, he was obviously right. Yeah, no, he nailed it for sure. So, you know, Acromacia has been known about for what 12 years, maybe thereabouts. Yeah, yeah. And it's I've said to anyone who listen, it's been the holy grail of probiotics. Why has it been so difficult to grow this guy, make a shelf stable supplement until now? How'd you guys crack the code? Right? Well, there, there, you know, I would summarize it as there are two major hurdles for scaling it up. One is the fact that it's a strict anaerobic. So that means there's a type of strain that any minute amounts of oxygen are toxic for it. In fact, like, we literally measure it down to parts per million. And so you have to get the get all of your process such that that is removed from the system and from your, you know, production format. The other major issue with it is that it prefers to grow on media that is meat based, not maybe two surprising since normally would have mucin there, but we managed to create a vegetable based media, which can enable production, and especially kind of with the with the regulatory landscape, be able to have a safe production method. Because as I recall, Colleen saying the FDA, because of mad cow disease and prions won't allow you to grow this bug on what it would like to eat. Exactly right. Exactly right. So though those kind of standardized media that that normally would be available in any microbiology lab, you know, because you can for research purposes, no problem, you can grow it in whatever it's happiest and but you know, at from the start, we knew that if we needed to scale this up and have it be commercially viable, then we needed to change it to be able to be just as effectively growing in a vegetable media. So how so how does acrimoncia help your body or help produce butyrate? What what's the mechanism? Yeah. So what we know there's an observed is that it it actually really helps from a cross feeding perspective. So it's kind of where postbotics from one strain essence serve as the prebiotics from the other and vice versa in their link. So acrimoncia appears to be especially synergistic with butyrate producing strains. So it itself doesn't produce butyrate, but it helps your producing strains to flourish. And in fact, we've seen in our own studies in our preclinical study that it actually helps a butyrate producing strain to engraft or stick around and thrive in the garden longer when it's there versus when it's not. We did the plus minus. And additionally, it also produces the short chain fatty acid propionate, which is connected to a number of beneficial health effects similar to butyrate. In fact, there's some thought that it's the ratio of those two that's actually quite important. And so in this strain, I think a lot of people know that a lot of probiotics that we might swallow are actually not normal flora. They're not denizens of our gut. And they I tell people, well, they kind of go on vacation in your gut for a couple of weeks and then they pack up and leave just to use that analogy. But but this acrimoncia is actually the human gut strain, right? Yes, yes, exactly. And it's the one that normally you would have quite a high percentage of it. So if you were to do microbiome profiling after, you know, in stool, you would you would see that it should be in there on its own at a couple of percent, which is pretty amazing, given that there's hundreds to thousands of strains in your in your microbiome in total. But yeah, it's this linchpin strain that is the kind of guardian at the lining. To back up, why why do most of us not have that much acrimoncia? What what's gone wrong?  Or have we killed it because it has nothing to eat? Or what what's what's the thought process? Well, I think it's probably a combination. I think it's it's a matter of the what you were mentioning earlier, the the type of diet that we have, because that synergistic effect that it has or that that it connects with on the butyric producers, if you do things that reduce that community so you don't need enough fiber, for example, then they don't they're not as much of those those plants out there. So they don't provide the type of things that acrimoncia needs in order for it to thrive as well. So there's there's kind of a complex community. And I think we're only starting to scratch the surface about all the different ways it could go wrong. Got you. Now, one of your products is called glucose control and it has acrimoncia, but it also has other bacteria. And so why did you so that and that was designed from the get go for type two diabetes, right? That's right. That's right. So how did you decide, well, we need more than just acrimoncia to get what we want to have this product help people? Right. Well, regarding the additional ingredients, we basically wanted this formulation to be self self-contained, entirely self-reliance, not not requiring a particular nutrient or other strain when it when it arrives, because, you know, different people taking it might have completely different microbiomes. So the way that we thought about it is, well, we need to have the substrate that would be helpful. So that's why the inland is there. Then we have a bithydote that helps to break down that substrate into acetate, and then that can then be used by the butyric producing strains that are in the formulation to produce butyric. And we included a variety of butyric producing strains to kind of cover the gamut of potential interactions that might be there in different microbiomes. And then, of course, there's acrimoncia, which, as we know, synergistically will interact with those butyric producing strains and is the one that is sort of forming that bridge to to the lining. So altogether, we thought that the full combination enabled you to go from the fiber to the butyrate and to the effect of the signaling in the body that's needed. So you kind of you kind of eliminate the middleman and have every everybody that you need all in in a capsule. And exactly right. And you've proven this to work in a clinical trial in humans. Yes. Yeah. And publish this data. That's right. That's right. And BMJ. This was a couple of years ago now. And that was very exciting for us. So, yeah, I mean, to us, that was one of the key moments is to demonstrate that in a randomized control trial, double blind to show that that effect. Because as you as you know, there are a lot of things which in model systems can look good, but then they don't translate. In fact, if you're one of my favorite quotes that I'm going to steal from our chief medical officer, Orville, he said, you know, mice have been cured of diabetes a hundred times over. And I think that that's exactly the issue is finding a model system that points in our direction, but then demonstrating in people that you're having the intended effect. Yeah, I just recently had two patients who are actually very healthy individuals. But they and they're they're thin, but they they run elevated hemoglobin A1C's higher than I like. Let's put it that way. And have some degree of insulin resistance have elevated insulin and I talk them into trying glucose control and we gave it we gave it two months and both of their hemoglobin A1C's dropped. I think one of them dropped point seven and one of them dropped point six. But interestingly enough, their insulin levels came down into the normal range. And we've been we've been trying a lot of manipulation to get that happen. So this is the only thing that they changed. And so and they were they were delighted to say the to say the least. That's very exciting to hear. And I have to say we are very interested to hear this type of to hear all of the feedback, especially of, you know, what particular parameters moved and over what time frame. This is all part of the thing that we're trying to build infrastructure for to really understand the exact connection between people's responses and different formulations and different effects. Yeah. And I think I've I've I've posted on Instagram that I spent a lot of time in Italy in the south of France. And I I cheat when I'm over there and fully admit. But I and I take in general, I take one of my products from Gundry M.D. Lectin shield, which absorbs lectins. And I take a lot of it and I do very well. So this this past fall, I took some of your shelf stable acrimoncia and I left my lectin shield behind on purpose and I said, OK, we're going to put this to the acid test. And I actually was shocked. I only had maybe a half a day where I, you know, had some bowel issues. But I went two weeks. Absolutely no issues, which which actually it didn't surprise me, but delightfully surprised me because I had no backup system. So that's just, you know, it's an experience of one. But I can tell you what would have happened if I didn't have that and didn't have the lectin shield, it would not have been pleasant for me or my wife. Let's put it that way. No, that's that's that's really great to hear. And I was right that you took the leap so fully. That's that's very impressive. I know it was really dumb in a way. But I said, no, we're going to it's going to do it or it isn't going to do it. And I'm going to have no backup. So nice. And I'm also I'm trying to get most of my leaky gut patients and I got a ton of them to and with autoimmune disease to get on your acrimoncia product. I I have that much initial faith in it and it'll be very interesting. We've just started that trial. It'll be very interesting in the coming months to see if we can hasten the repair of leaky gut because it can be a very slow process. I used to think that I could seal somebody's leaky gut in a couple of weeks. And I was naive. It can sometimes take up to a year to finally eliminate all the markers of leaky gut. But it'll be very it'll be very exciting to see if this guy is going to hasten that. Do you have any any thoughts or your work in your clinic patients that this is going to have an effect on leaky gut? Well, I would say that it's really early days there. And it's it's this kind of feedback that we're we're really interested in making sure that we call it and bring back and think through what might be standardized ways for us to observe this so that we can really track exactly where different people are getting the benefit. So so now so you have a shelf stable acrimoncium and then you have glucose control is so is glucose control the the Ferrari of the line and the high perform the high performance product? Or I mean, should you just be a type two diabetic to get the benefit of glucose control? Or, you know, who should take what? Well, right. So I would say if you've got diabetes, definitely, PGC, I think glucose control is the right product for you. The thinking of it as the Ferrari, I think, you know, then then then, I don't know, then that kind of maybe leaves acrimoncium because I also like to think of that as a Ferrari, too. I think it's just maybe different different for different things. It's the entry level model. Right. I mean, I think the main thing is that we're just starting this journey of getting all the the information in place and PGC has basically this double blind clinical trial behind it. And as we build up more of these studies going forward and I think other formulations will also be able to make some more specific recommendations. Gotcha. So what's what's next on the horizon in microbiome advancement pendulum? I hear there's a new product in the pipeline. Yes. Yes. As a matter of fact, there is. We've been working for a couple of years now with Dr. Pasarica, who heads up gastroenterology at Johns Hopkins. He has a preclinical model where he's tested some of our formulations on. He's been very excited by the results. And so in the next couple of months, we were planning on releasing a gut product and it would involve formulations, but also kind of this feedback loop to data so that we better understand who different formulations are working for. So it was like kind of a personalized approach because you can imagine somebody that suffers from bloating might not need quite the same set of strains as somebody that suffers from GI from say maybe a pain aspect. Right. And you think that you can actually kind of custom formulate these products for those needs? Well, we think that there can potentially be a couple of key areas. So maybe those that suffer from loose bowels versus those kinds of things. And so then there may be just one specific type of formulation that works best in those scenarios. Something we haven't touched on but is of interest to a lot of researchers, including myself and Dr. Daniel Amon is the influence of the gut microbiome on mental health. And we're I think with each passing year, we're realizing that much of what we used to call mental health disease isn't a disease, but it's a disturbance of our microbiome. Is that anything in the future that pendulum is going to look into? Or who knows? Yeah, I mean, it's that one has been. I mean, the gut brain part is very exciting. And I think that that has come along so fast in the last couple of years. It isn't currently on our kind of near term horizon, but we've penciled in some kind of early thoughts on it. So, you know, I I wouldn't, you know, put a crystal ball on exactly where that will be in a few years, except to say that I'm sure that that area is going to grow. Yeah, I mean, it makes so much sense with with what we're learning about how these how these gut buddies really kind of control everything about us. It just makes sense. Yeah, exactly. Most most humans don't like the thought that little one cell organisms might have that much control over over us, but we just have to get over it. I mean, absolutely. It's this thing of like, yeah, expanding your view. I like to think of it of your yourself as being more of a super organism, right? Like there's you're more than just the the cells that share exactly the DNA with you. You're you're actually a full ecosystem and that's a good thing. Yeah, no, absolutely. All right, well, it's been great having you on the program. You, I understand, have a special 20 percent offer for our audience with the code gunnery for your product. Can you tell me how it works? Yes, anybody who uses the code gunnery will will get that 20 percent off. And then, of course, everybody is it can feel free to visit our website, pendulumlife.com. We can find out about our latest research and any of our products and services. Yeah, it's a fun website. I send all my patients to it. I actually pull it up in my office and shove it in their face. So they have no choice but but to hear about you and your fine company, I'm that impressed. And well, we're very pleased to hear that. Especially pleased to hear about the positive effects that their products are having. This is for us, obviously, our key mission. All right. Well, thanks again for joining us and folks, pendulumlife.com. That's where to go and use code gunnery at checkout for 20 percent off. All right. Thanks a lot. Thank you. OK, it's time for our audience question. B par 23 from Instagram asks, how is olive oil any different from sesame oil? Can you explain what attributes of sesame oil block LPS is that olive oil doesn't have? Well, it turns out that, of course, olive oil is a whole lot different than sesame oil. They have total different fatty structures. But unfortunately, research has shown that LPSs, those lipopolysaccharides, can't travel on chylomicrons, which is how almost all fats are transported across the gut wall. And LPSs can hop, hitch a ride on chylomicrons to sneak across the gut barrier. Now, olive oil is carried with chylomicrons across the gut wall, as is sesame oil. The only one that isn't carried across, interestingly enough, are medium chain triglycerides, MCTs. They are not transported with chylomicrons. And so, believe it or not, LPSs can't hop on MCTs. But research, human research shows that taking sesame oil blocks the inflammatory effect of LPSs. In fact, a very good human trial shows that with people with hypertension, taking two tablespoons of sesame oil a day actually lowers their blood pressure dramatically and stomping taking the sesame oil makes their blood pressure go back up, a human trial. So it's not so much that both could carry LPSs across, but sesame oil signals a blockade by our immune system to not be interested in LPSs when sesame oil is around. So that's how it works. All right, review of the week is Hayes Reeve from Apple Podcast. Hope I got that right. Save my life, exclamation point. I have suffered from multiple autoimmune issues for my whole life. When I was a child, they went on diagnosed and it was just assumed the pain I felt was from various injuries from sports. I did a primal diet nine years ago and really healed myself. I was amazed at the impact that food has on health. Unfortunately, being a vegetarian, the amount of time and effort needed to sustain wasn't possible with two small children. I never forgot the healing power of food though. Three children later and 50 pounds overweight, I was feeling sicker than ever. I knew something had to change and I found Dr. G. Six weeks in and I'm already down 18 pounds and feel amazing. My joints are no longer swollen and I have so much energy. Dr. G makes starting and following the plant paradox as a vegetarian or anyone so accessible and quick. I can do it with no stress and I could not be more grateful. Listening to the podcast while food prepping and cooking is now my favorite way to spend my me time. Keep up the great work. Well, thank you very much. You know, I see this in my patients every day and that's why I still see patients six days a week but it's great to hear from someone who, you know, I've not met, I'm not taking care of you to do this on your own and quite frankly we've seen that about 90% of people with autoimmune diseases who embark on the Plant Paradox Program their autoimmune disease goes into remission and it's wonderful to hear from you. So please, if you like what you see write us a note, respond on wherever you get your podcast on iTunes and let us know and hopefully I'll be reading your note and we're doing this because I'm Dr. Gundry and I'm always looking out for you. See you next week. Before you go I just wanted to remind you that you can find the show on iTunes, Google Play, Stitcher or wherever you get your podcasts because I'm Dr. Gundry and I'm always looking out for you.


One final variation of the analysis of variants that's available in Jmovi is what's called the freedom in test or a nonparametric analog to the repeated measures analysis of variants. The idea here is that you have several outcomes that you've measured for a group of people and you're looking for changes across those outcomes. I'm going to demonstrate how this works with the built-in example data from bugs where people who are rated on a number of demographic variables evaluate insects and how much they want to get rid of them, where those insects vary according to low and high disgust and low and high fright, and they rate it from a zero, meaning you don't want to get rid of it all, to a 10, want to get rid of it immediately. And we've done this analysis before with the standard repeated measures analysis of variants, but we can also do it with the ranked version, the freedom in test. And this is an advantage if you're worried about normality in your data. So most analyses like to have bell curves and normal distribution. If you don't have that, and we actually know that we have some nonnormality in this data, then a nonparametric test might be an appropriate and informative choice. But let's begin by looking at the distributions of these four variables. We've looked at them before, but I'm just going to come here to exploration and descriptives. And then I'm going to pick these four outcomes, low disgust, low fright, up through high disgust, high fright, I'll put those under variables. And I'm not so much concerned about these statistics as I want the plots that we can get for each of them. So I'm just going to hit density. And unfortunately, I can't get them stacked right next to each other, which would be most convenient. But we can still compare going up and down in the list to see what we have. An important question is, are they normal and around they on the same scale? Now, this first one, low disgust, low fright. It's, you know, not exactly normal, but it's not terribly different. We've got a pretty strongly skewed distribution with the low disgust, high fright, also strongly skewed with the high disgust, low fright, and then really skewed with the high disgust, high fright. And so this is a situation where using a nonparametric test based on ranks as opposed to a parametric test that also assumes things like normality, this might be a good option. So let's close this and come over to the analysis of variance and drop down to the last choice here. It's under nonparametric and is the repeated measures ANOVA, or the Friedman test is what it's also called. And I click on this and you know, there's not too many options here in the Jmovi dialogue, but there's enough to get what we need out of it. So what I need to do is I need to pick my measures that I'm looking at. And I simply pick all four of them, I click the first I do a shift click on the last and I move them all over. And in this situation, I'm not breaking them down into categories like disgust and fright like I did with the regular parametric analysis of variance. But I do this way. Now, I get this tiny little table, just three numbers that shows us that there is in fact a significant effect here. The first number here, the 55.8 is under the chi squared, that's the distribution that we use. And that's a capital chi, we have three degrees of freedom. And this deviates significantly from what we would expect at random. And so we do find a significant effect here. And if you want to, you can get pairwise comparisons, they're like the post hoc comparisons, the Bonfronier, the chiffet tests that we get with other procedures. And what we have here is a comparison of each set of variables here with the four variables, we have six possible comparisons. So low disgust low fright to low disgust high fright, that's statistically significant. And in fact, all of them are statistically significant one way or another. Let's get the descriptive statistics for these. This will be a very small table. And you can see some of that is similar to what we had. When we got this information up here, just arranged it differently. And then we can also get a descriptive plot, we can choose either means or medians. But since we've been talking about means, I'm going to leave it right there. It's just a little dot plot, it's not showing us a confidence interval, because that really works differently when you're talking about a ranked situation. And even though these are means, it still lets you know that all four of these are different from each other. And because of this paired comparisons using the Durban-Konover test, we can tell that all of these comparisons are significantly different from one another. And so that's a very quick run through of the Friedman test, which is a repeated measures analysis of variance analog for using non parametric or ranked data. And again, depending on how far your data deviate from normality, this may be a good choice for analyzing and finding the hidden meaning in your data.