Live from San Francisco, it's theCUBE. Covering RSA Conference 2020 San Francisco, brought to you by SiliconANGLE Media. Hey, welcome back, everybody. Jeff Frick here with theCUBE. We're at the RSA Conference downtown San Francisco, about 40,000 people. In the year, we're going to know everything with the benefit of hindsight. It's not really working out that way. So we're still going out to the events, getting the smartest people we can find to bring it in to you. We're excited to have our very next guest. He's Steve Chin, the Senior Director of Developer Relations for JFrog. Steve, great to meet you. Okay, no, thanks very much for having me here at the conference. Absolutely. So for people that don't know JFrog, give them kind of the 101. So I think the simplest way to describe our company is we're the database of DevOps. The database of DevOps. I don't know that that would be the simplest way. But basically when companies want to deliver software faster, when they're looking at how to speed up their feature development, how to re-expand quicker to security, we provide an end-to-end DevOps platform, the JFrog platform, which accomplishes this for companies. Right. Okay, so a lot of people know about DevOps. A lot of people have experience with rapid iteration on their apps. They don't know why they have to keep uploading updates all the time. There's a ton of great benefits to that in this really revolutionized the software industry. That said, the other kind of theme here at RSA in a lot of the security conferences is you can no longer bolt security on. It can no longer be a moat around the castle. It can no longer be a firewall on the edge of the network that it has to be baked in all the way through the product. And that goes right back to kind of what you guys do and on the DevOps. How do devs who didn't necessarily get trained on security, don't necessarily want to know about security, probably would prefer not to have to deal with it. They probably liked it better when they could just push it off. But kind of like they used to push it off to prod, that's not the way anymore. They have to bake it in. So how do you help them do that? What do you kind of see in terms of trends in the space? Yeah, so I think what we're seeing in the industry is that companies want to deliver, they need to deliver software more quickly and more rapidly just based on user requirements. So if you think about your phone, your car, like pretty much everything is updating constantly and it's not even a choice anymore. Updates get pushed to you because you need new features, you also need security fixes for things. And this is happening weekly, daily, hourly, as new threats are exposed. And for companies, the standard processes which might have been used in the past to have security reviews, to run complicated scanners, to have different checkpoints, that doesn't work in an environment where you're continuously deploying. And really if you think about it, the only way you can accomplish rapid iteration, high security, is to be doing security scouting as a part of your workflow, as a part of your DevOps workflow and shifting left. So going towards the developers and giving them more tools which give them information about potential security risks. So as an example, developers code an IDE or some sort of visual environment and if you can present the information upfront right there and tell them, hey, this open source library you're using, it has a security vulnerability, there's a new version you should upgrade. Or hey, this component that has an incompatible license, like this doesn't meet our security requirements. Those sort of things, if they're caught while you're developing new features, it saves time and money there, but it delays potential slippage, risks, pushback from the security team at the other end. The next step is when they check in code or when they're executing a build, you want to be scanning upfront. Scan the build, scan the binaries really far up the chain and that way you're catching security vulnerabilities during the iterative development process. By the time you get to like QA to stage to production, security vulnerabilities shouldn't be a surprise. It should be something which the teams upfront know about their addressing and you're using tools which are designed in that workflow to really give early off and feedback to the teams up the chain. It's the only way like all the large companies doing continuous deployments. This is how you have to approach it. You use multiple techniques, you use binary scanners, you use source code scanners, even runtime scanners and you make sure you shift as much left as possible which is exactly what the JFrog platform enables development teams to do. So what percentage roughly is just making sure you've got the first thing that you described, that you've got the right libraries that you're using the right tools that have already gone through some security protocol check versus just writing in a bad sequence of steps or a bad API call or opening up some hole via just bad code choices. Yeah, so I think increasingly as companies depends more on third party libraries, open source libraries. If you think about your average application, you're bundling in hundreds of different components and libraries which you have relatively little control over.  So that container you built one month ago. It will be full. Is outdated, you'll have hundreds of security vulnerabilities just in a month. Just because of outdated patches or because people see it and attack it? Well, the thing is you constantly have folks releasing new software, identifying vulnerability risks, patching those risks.  So I think today that is the number one issue with software is we all depend on open source libraries and components which are used by a lot of companies, are constantly being improved and then patched. And the most important thing is knowing when there's security vulnerabilities, identifying the risk of how those impact your customers and then patching as quickly as possible. Right. And then the other piece of it is just APIs to lots of other people's software that I don't necessarily have access to, rights to. So the fact that so much of this stuff is all tied together now interdependent, this opens up kind of a whole another layer of a potential attack surface. So are you seeing things change in kind of IoT as kind of OT and IT come together with IoT and a lot of those OT devices were not necessarily set up for patching. They weren't necessarily set up with easy to get into operating systems or maybe too easy to get into operating systems. How are you seeing kind of all the growth that's happening there impact this conversation? Yeah, so I think, especially with edge devices, I think what we've realized is that edge devices which aren't being updated are insecure edge devices. So if you don't have a plan for how you update and you patch and you address security vulnerabilities in your edge devices, they're subject to the same risks. Right, right. I mean, if they're running a variant of Linux, then they're running open source software. They're running a bunch of libraries. If they're on the network, they're open to network attacks. And we have even more complicated edge devices rolling around the roads now. There were some critical security patches in several of the self-driving cars with breaking systems, with obstacle avoidance systems. So if you don't have an aggressive plan on how you're patching your edge devices, you reach the same sort of challenge. And what that involves, again, is identifying what libraries and components you depend upon, assessing the security risk which those pose, and then having a distribution plan. How do you go from your systems through builds, through deployments, and then do the edge distribution to all the devices to get critical security updates to your end users as quickly as possible? I'm just curious, who do you see on the teams that ultimately has responsibility that this is ready to go or not go? Because we've seen too many instances of stuff that gets shipped that's not ready to go. I can certainly see the pressure to get stuff shipped and somebody says, well, that's okay, we'll just get that patch out. We'll get that patch out next week, or we'll get that patch out sometime down the road. And we've seen a ton of things go out that are super easily hacked. Children's toys and some of these things that have all kinds of really bad implications to it, is there somebody usually on the team that needs to give the stamp of approval? Is it more kind of a broad, a broad sort of execution? I think the traditional approach is having somebody within the company responsible for security, but increasingly to effectively address security, it needs to be the ownership of the whole team from end to end to make it successful. So the more the security team can be an ally of the QI team, of the development team, of the DevOps team, rather than being the gatekeeper, they want to be the ally of those teams, then the more successful it is. So arming the other teams in your company with knowledge about security risks, arming with tools, which provide visibility into different security vulnerabilities, that's the way in which you have a end to end secure product because when you get to the release, if the security team holds up the release, you're either making a bad decision or a bad decision. Catching it up front when you're building features, then you actually can address it and build the right security into your product, which is much better for your customers and your company. Well, Steve, interesting conversation, interesting times. The DevOps and the rapid deploy is certainly the way it is that we're here. So being able to effectively make that security is not only a good thing, but really a necessary thing. Cool, and that was a great chatting with you and the conference here is great to see all of these folks focused on improving security and taking us to the next generation with more secure edge devices. Yeah, I don't think there'll be any shortage of need for security professionals at any time soon. All right, well, thanks again, Steve. All right, thank you. All righty, Steve, I'm Jeff. You're watching theCUBE. We're at the RSA Conference in downtown San Francisco. Thanks for watching. We'll see you next time.


Beginner investing mistakes can cost you a lot of money all the way from losing a few dollars to losing your entire portfolio. And a lot of these are mistakes that I see apes, I mean beginners making over and over again. But the good news is these mistakes are totally avoidable if you know what to look for. So buckle up, YOLO that like button and let's get started with the top 10 investing mistakes that you want to avoid in 2022. All right, so the first mistake that I see people make, and this might be the worst mistake of all, is waiting too long to invest. So half of millennials that say they aren't investing say that they're waiting until they earn more money. Now these millennials obviously have not messed around with a compound interest calculator. And I think everyone has heard of this, but compound interest is basically the eighth wonder of the world. Right. So if you don't understand how compound interest works, here's a quick calculator. This one was literally put out by the SEC. And if you do $100 a month at an 8% interest rate, you'll have $688,050 years. Right. So that's just $100 a month might not be enough to retire, but that's a heck of a lot better than having nothing. So this means you should absolutely get started investing, even if you don't have that much to invest. Now, aside from the numbers, because I feel like a lot of channels have gone over this, telling you how important it is from a statistical standpoint. And those are important, but I think even more important is the human element. When you get started investing early, when you don't have all that much money, that's going to make it so much more comfortable for you to invest later on when you're making more. It's one of those things that builds good habits. So even if you're in a position where you don't have very much money, or you might even be in debt, I think it's worth it for you to just get your feet wet and start investing anyways. Even if you just start investing a little bit of money every week or every month, the sooner you start doing it, the sooner you're going to learn and build that habit. Because you can read up on it and you can watch videos on it and that's great. Definitely watch my videos for instance. But realistically speaking, at a certain point, you kind of just have to jump in and start doing it yourself. And that's where the real learning is going to take place. Now it's a lot easier to learn about investing if you are around a group of other people who are also learning. So consider checking out my Patreon group down in the description below. You will get access to a private discord. I do live streams on there. I have one-on-one consultations with people sometimes. So it's a really good place for you to learn about investing. Number two on the list, no due diligence. So this comes from the tools that you use, the research that you do, the educational channels that you watch. And this is commonly referred to in the investing community as due diligence. Now naturally, there's tons of channels here on YouTube that are going to tell you to invest in penny stocks or day trade. And these are two very, very risky forms of investing. In fact, you don't really even call it investing. It's more speculation or trading. Your chances of making money in the long run, day trading or penny stock trading are likely going to be less than 1%. And your chances of losing money are over 90%. And this has been statistically proven. You can watch all kinds of different videos about it on YouTube. You can look up articles on Google. And I've brought it up in other videos and I've gone over it extensively. So I'm not going to go over in this video. You'll just have to either take my word for it or do your own research on it. Now, not that there aren't a select few people who are consistently successful with day trading. I personally have not met anyone who's successful with just day trading. But I do think there are people out there that are really good at it. But that is incredibly rare. So you really want to be careful about your sources of information on YouTube. And by using good sources of information and doing your due diligence on different investments before you make them, you're going to avoid a lot of pain. And if you did your due diligence on the quote I just mentioned, you would know that that's actually the author of Don Coyote, which is the first novel ever. See what I did there. Number three on the list is going to be not doing your own research. Now, there's absolutely nothing wrong with listening to other people. But there's a few things that I recommend when you're doing that. First of all, when you are first looking into a stock or a cryptocurrency or something along those lines that you want to invest in, I recommend that you do your research on your own before you start listening to the opinions of others. And the reason for this is because if you don't do your research on your own at first, you're very likely going to get swayed by other people's opinions. And it makes sense because you don't know anything about the stock on your own. So when they say things about the stock, you are learning new things. And so you automatically put them in a position of authority when it comes to knowing their stuff on that stock. Second of all, even if you do listen to somebody after doing your own due diligence on it and they present you with really good evidence, make sure you always check their sources. And then the third thing is, I like to look up as much negative information on an investment as I can. This is basically playing devil's advocate and seeing what the negatives of that investment are. Because usually when an investment gets a lot of hype, you're going to hear a lot of people saying good things about it. And you're not going to hear very many people at all saying bad things. So if somebody is saying bad things about it, you definitely want to have an open mind and listen to their opinion as well. Now, when it comes to doing your own research, there's several different types of analysis. And the biggest ones are going to be fundamental analysis, technical analysis, and sentiment analysis. So this video wouldn't be long enough to even cover one of those because it's really complicated. There's a lot to it. But with that being said, my personal opinion is I really like fundamental analysis the most. I think that's the most important one. My second favorite is sentiment analysis. And my third favorite is technical analysis. Not that there's anything wrong with technical analysis or sentiment analysis. I just personally think fundamental analysis is much more important. But I'm also not one of those people who totally discounts the other two types of analysis. I do think they're important, but I just think fundamental is better. And I think the best of all is actually combining all three different types of analysis. Number four on the list is not having conviction on your investments. Once you've done your due diligence, you've done your own research, and you've decided to make an investment, it's important that you have confidence in that investment. And the easiest way to have confidence to have conviction is to have a goal, a strategy and a plan. And if you don't have these, you will almost certainly panic sell when the market crashes like it just did. Now, the phenomenon of people losing their conviction is so common that they actually made an acronym and that acronym is FUD. FUD stands for fear, uncertainty and despair. And this is where people get really fearful when the markets crash and they end up selling their positions because they think it's just going to keep going down. And a lot of the time right after you sell, the market ends up going right back up and you lose out on gains. So for me personally, I almost never sell because I am a long term investor. In fact, I don't really even pay attention to the market all that often. Whenever the market's going down, I know I'm getting my assets at a discount. So that's great. And whenever the market goes up, I know that my portfolio is going up. So that's great as well. So your goal might change depending on your personal life circumstances. So me personally, I want to retire early. So I want to retire before I'm 40. There's a good chance I'll actually retire before I'm 35. I'm well on the way to doing that. For a lot of other people, they don't want to retire till they're 65. So their goal and their plan are going to be completely different than mine. And therefore their strategy might be different as well. Your goal and your plan might also differ depending on your age. Generally speaking, younger people take more risks. And that's probably a good thing because they have many, many years until they have to retire. And older people want to have a very conservative investment portfolio because they don't want it to crash right before they're planning on retiring. And then your strategy is going to be like the vehicle that gets you from point A to point B. And you really want to take your time figuring out what your goal plan and strategy is because you want to be very confident in it. If you're confident in your goal plan and strategy like I am, for instance, market crashes like this do not scare you at all. I haven't had a single sleepless night in my investing career. I don't really worry about stocks or crypto all that much at all. Number five on the list is going to be taking on too much risk. Now we already talked about penny stocks and day trading and why these are going to be really bad choices for the average person 99% of the time. And the reason for this is because the risks here are just too high to justify the rewards. But there are many other types of investing that fall under this category as well. YOLOing all of your money into a single asset that has a bunch of hype around it is one huge mistake that I see people making over and over again. This almost never ends well. And it's pretty much the equivalent of going to the roulette table and then putting all of your money on one color. But the few times that it does do well, it makes it into the news. It gets covered by lots of YouTube channels, gets lots of upvotes on Reddit. And so it makes it seem like a much better strategy than it actually is. So some of them are going to be low risk, but also low reward. And an example of this would be bonds. Some of them are low risk, but medium reward. And an example of this would be index funds. And then some of them are going to be medium to high risk, but also high reward. And I think a great example of this would be cryptocurrency. And it's important to understand the risk that you're taking and also your own risk tolerance. And generally speaking, it's expected that young people take on more risk than older people, and that brings me to my next point. The number six mistake I see is people not taking on enough risk. Being too conservative with your investments can also end up being a huge mistake. For years and years, mainstream finance made fun of cryptocurrency and Bitcoin, even though it was far outpacing stocks. And funny enough, during that time, many of these big finance firms were secretly buying cryptocurrency while they were crapping on it in the public. And now many of these same finance experts recommend that you keep 5 to 10% of your portfolio in cryptocurrency. Some experts are even recommending higher than that, like 30%. So oftentimes when you're young, you should take chances, you should take on risk in order to maximize your chances of success. And this isn't just with investing. This also applies to your career, starting a business, et cetera. Number seven on the list is going to be not diversifying your investments. Now, when it comes to stocks, just talking about stocks alone, the easiest way to diversify your investments is to invest in index funds or ETFs. I'm a huge fan of index funds and ETFs. They're very boring. Once you understand them, it takes like, I don't know, 10, 15 minutes to understand them. And once you understand them, there's really not that much more to learn about them. I did a video on some of my favorite index funds you can check that out right here, but index funds basically automatically diversify your investments for you. And they also beat over 85% of hedge fund managers and professional investors. Now, on top of diversifying your money when it comes to companies, which super easy way of doing that is index funds. Like I said, I think you should diversify your money outside of stocks as well. Two really good ways of doing that is cryptocurrency and real estate. But there are many other ways you can invest, you can invest in gold bonds, et cetera. And another thing you can do to reduce the risk is you can dollar cost average into those investments. So if you have $10,000 to invest right now, you're really excited, you want to get started investing instead of putting all of your money into the market at once trying to time the market, better idea usually is to put $1,000 a month for the next 10 months. And an easy way to do that is you can just set up automatic payments. And a lot of the big brokerages will allow you to do this very easily. Number eight biggest problem I see is emotional investing. And you see this all the time. And the biggest reason in my opinion that people emotionally invest is because the time that you hear about an asset, whether it be a stock or a cryptocurrency is the time usually when it's overvalued. So for instance, Dogecoin is a perfect example. It was in the news. It was huge. Everybody was talking about it. People were making YouTube videos about it. People were searching it on Google news outlets were covering it, even like the biggest national news outlets were covering it. It was actually kind of hilarious. And of course, that was the time where it was at its peak. And that was the time you were most likely to hear about. And it's kind of hard to invest in something if you haven't even heard about it. So people hear about it. They see how it's gone up like 1 million percent in the last year or whatever it was. And they put their money into it. And then it immediately crashes.  That's a really good example. We're seeing this right now with the market crashing where people are panic selling and panic selling is another example of emotional investing. Number nine on the list is not having an emergency fund. And really it's also just not investing any more than you can afford to lose. So you never want to invest more money than you can afford to lose in the short run, right? So having an emergency fund is a great way to accomplish that. And an emergency fund is basically where you have your expenses covered for three to six months. Now my emergency fund is personally 12 months. I like to take it a step further. But three to six months is a really realistic, solid goal for you to aim for. Now this is especially important if you have dependence and you have a high overhead, right? So if you have a mortgage on your house, you're taking care of other people, you have more expenses. This is especially important. But if you're a young person who lives in their parents basement and you pretty much have no expenses, obviously this isn't going to be as important for you. The number 10 issue I see is people not understanding taxes. Now it's important that you talk to your accountant about this because there's different rules in different states. There's different rules for different types of businesses. There's all kinds of different things that can change depending on the situation you're in. So you really have to take it on a case by case basis. Kind of like asking a doctor for recommendation, right? Doctors are going to tell you different things depending on your situation. Now one great thing you can do to reduce your taxes is to invest in a tax advantaged account like a 401k Roth IRA or HSA. Now I've talked about that extensively on this channel, but you know, you absolutely should be investing in your 401k if your company offers you matching. So a lot of the time your company will offer you matching up to 5%. You should definitely be taking advantage of that because that is basically free money. Same thing goes for your IRA. So you can contribute about $6,000 a year into your Roth IRA and you should absolutely be doing that because it is essentially tax free money. HSA is a little more rare, but if you're able to do it, you should definitely take advantage of that as well. Now another thing about taxes is you've got short-term and long-term capital gains tax. If you are trying to constantly go in and out of trades here in the US at least, you are going to have to pay what's known as short-term capital gains tax. Now there's a nice chart here that the website financialsamurai.com made really cool website. I like them a lot, but you can see that the difference between short-term and capital gains tax, which is the difference between buying or selling within one year or buying or selling after one year, after one year would be long-term and before one year would be short-term. You can see that the difference here is somewhere between 10 and 17%. So in many of these cases you're going to be paying almost double what you would in short-term capital gains taxes than if you just decided to hold it. And this is one of the many reasons why it's best to be a long-term investor rather than a short-term trader. And there are a lot of short-term traders out there that are feeling the pain right now with this market downturn, whereas us long-term investors are sitting back and relaxing. So if you enjoyed this video, check out my index fund video that I just made. Hit that like button, hit the subscribe button, ring the notification bell, and I will see you next time.


Your coca-cola bottler presents Claudia Claudia based on the famous play and novels by Rose Franken Brought to you transcribed Monday through Friday by your friendly neighbor who bottles coca-cola Relax and while you're listening refresh yourself have a coke and now Claudia I heard your footsteps crunch on the drive so I got up you get back in bed you haven't even got your slippers off Is that all you have to say to me get back into bed? That's better Hello. Hello. I couldn't go to sleep all alone like this too lonesome. I've been waiting for you to come home Hmm. It's very late. It's after 11. Well, then it's late for you, too Who cares what time is anyway? Now it's early. I missed you so I got home as early as I could of course you did. I just missed you I should hope you did miss me. I did. I'd have been mighty hurry if you hadn't It's just amazing how long an evening can be isn't it? That kiss almost makes me forget No Not a bad listen. You didn't tell me how the meeting go nothing was decided, but there was a lot of talk You're gonna get the contract. I certainly hope so Be in the chips if we did I will keep me fingers crossed good for you Not that I give a hoot about the chips But just because I hope you get the contract because you want it well the chips come in handy when you're home darling I don't need nothing else not even chips. You are a unique little woman I say in the magazine the only chip I'm really interested in is the little chip off the old block sleeping in the next room Oh David so nice to have you home. I'm starting to think that you miss me Why should you think that come on bed? Do you mind if I brush my teeth? Brush them all everyone coming back on the train. I thought I'd never get here was crawling no express after 9 30 It's funny. You think that's when they need it most expresses Say David does it seems queer to you when you don't come home of an evening as it seems to me when you don't come home? Queer because I'm the one who's not coming home. I'm certainly glad you didn't spend the whole night in town Still is a terrible trip for you to make for just a few hours sleeping. I don't mind Here it is after 11 o'clock and you're just coming home in less than eight hours You'll have to get ready to go back to New York again. I know but I do You'll be exhausted if this keeps up. It's an awful strain. No strain on the train train does all the work Well, I'm not so sure as a matter of fact I might have to stay in town quite a bit until he's planned to submit it in the contract bid settle David wouldn't it be simple for the time like this? We live in New York It'll take you just ten minutes to get to the office ten minutes to get home And when you had to work in the evenings, we can still have dinner together. Well, we'll have breakfast together instead Life is so simple in the city. Isn't it not people usually say that life is simple in the country though Well, those people don't know what they're talking about. That's all I've got to say In the city, there you are. Now that is a profound remark right in the hubbub In the hubbub of nothing Where your life gets ground away between cement walls David, how can you say that?  They're elevators. You don't spend hours going to and fro Well, I can even drop into the office to see you a million times a day if I want Well, you just try it and I can call you for a nickel only The country certainly has its advantages Your bed's all open David Oh boy, does it look inviting This maybe you can take a later train in tomorrow so you can sleep a little later Yeah, I wish I could but I have a 930 appointment David you're working too hard Nonsense No, no, no nonsense about it Well life is certainly a queer business When work is slow you have time to do all the other things you like to do besides work And then you worry because work is slow. You're not making enough money and there's no future to it So when you start thinking that as an architect you're a flop and I start thinking that as a husband You're a great success No great because I can't provide for my family decently. I am a big success Robbish and you know it and then business picks up So you get orders for this building and that building and you start drawing plans and you make Estimates and you have endless meetings.  You can't get home for dinner Finally make it at midnight and you collapse in bed and that I suppose is supposed to be better It is a pretty poor choice, isn't it? No, it's the way we live We and everyone else Because it's the kind of world we live in David Why can't we just go and sit on the moon just the four of us you and barbie and mama and me Sitting on the moon. I think you are asleep. Nope.  You don't have much time left How's bed? Oh boy Feels wonderful Clean sheets is nothing like fresh laundry and pillowcases is there. I always hate to put a crease in them Well, I guess I'll sleep carefully I'm putting out the light david That's better You gotta read. No, I guess not. Well, don't go to sleep with your light on. I won't What are you thinking about? Who said I'm thinking the pleats in your forehand David stop thinking about the meeting tonight and going over every word that was said You won't ever go to sleep that way. Yeah, I was thinking of that Darling, how would you like to go back to new york? What do you mean? I mean you've made a lot of sense tonight Although you probably didn't know it. Oh, well, listen, can't you just give me a compliment straight? Of course I made sense. I knew it too What'd I say about new york? How would you like to go back to new york To new york for a few days for weeks a month. Maybe if you like David why Well, I'm going to be kept pretty busy these next few weeks I'm going to have a lot of conferences and smoke filled rooms and talk and business and I have to work nights And I don't like having you sit up here in eastbrook all the way And I'm not all by myself.  Well, all those things are not the proper company for a young woman of 19 What's improper about it just not enough You should be seeing other people your own age other people my age are too young for me to see listen to I am listening go on Well, why shouldn't you come into new york? We'll take a couple of rooms in the hotel or we could No, no mama wouldn't matter she'd insist on having a stay with me for once I wouldn't mind then you wouldn't be alone all day and all evening how many times do I have to tell you I'm not all alone and I like it here. You certainly are perverse What do you mean just five minutes ago? You were telling me all of the advantages of living in new york Besides the mere mechanical conveniences you gave me a long speech on how much easier it would be for Me these next few weeks and for you. Well, that's true. It would be then And now I suggest you come and stay in new york for a while and why do you look so surprised? Because what I said had nothing to do with me darling. Why not? David are you really serious? Yes. I'm really serious. You mean you're not just saying this because of everything I said No, there wouldn't be anything wrong with that. But as a matter of fact, I thought of it all by myself on the way home It's been a long winter. It hasn't been an easy one either.   Oh, I love cactuses. Well, cacti, I mean What do you say? Do I have to decide tonight? Why not? New york It is february. That's true Listen, there are a lot of plays on broadway. I haven't seen yet and mama's been alone for two months She must be lonesome and david you do look tired darling and when you come in at 11 like this is no good The door newspapers at the door steam heating subways nickel phone calls my office just 10 minutes away It's all set david. What about the baby? It'll be awfully crowded at mama's for the four of us No, we'll leave the baby here birth will take care of it even behind Why not? Birthday takes much better care of them than you do. He's much fonder of her than he is of you That's a fine way to talk to your child's mother. We'll face it. I will not face it What you say probably is so but I won't face it You really mean that about leaving the baby here really?  Do you this needs only seven and a half months old Then already you're tying him to your apron string. You have no feelings. That's the trouble My son doesn't need to be coddled by his mother. Don't coddle him a couple of weeks away from the baby It'll do him good. Do you good too? Certainly won't hurt him.  Yes, but being a mother is a lot stronger than just being me Strange as it may seem. I feel like a mother first and me afterwards. That's all right, too That doesn't mean it's the only thing Besides being me It's true. I was a wife before I was Bobby's mother David first come first serve. We can leave Bobby here. We didn't have birth and fritz. I wouldn't do it for five minutes No, not even two minutes. All right, then we'll call mama the first thing in the morning. How soon will we move? We're not moving. We're just going to take a little visit this week. Well, I'll know better tomorrow Maybe not until next week. No good The way you talked about living in the city I thought you'd be delighted when I suggested it. Oh, David Don't you know how I love this farm? Yeah, I guess I do Funny old saltbox house with its slamming roof And our poor old crow who flies around during the day The majesty blowing away in the stable Yeah, good old majesty I even love all the trouble with the electricity and the oil bill Shoveling the snow out of the front hall. No, I tell you right now that I don't like shoveling the snow out of the front hall I'll tell you that any day of the week any time any month any year I love it when it rains. I love it when it snows. I love being alone in the middle of nowhere listening to the drops on the window panes The roof I love the big festive fires. We build in the fireplace in the evenings I love to take out the ashes and sweep up the heart and all the way David, you're so unromantic here. I'm being poetic go for a change and you I love looking out over our land and seeing jarred tucker mincing up the road David, I love this farm. I don't ever want to leave Neither do I I want us to live here the rest of our lives Become ancestors here No, we will there'll be generations and generations and Generations of ancestors of us right here All right, David. I made up my mind Because we love it here We'll go to new york Maybe that doesn't make such a good sense does it? It's not good sense darling. It's a profound sense It's like loving someone when you're sure You can't let go Put out your light darling How dark it is david beautifully beautifully quiet This broadcast of claudia was supervised and directed by william brown maloney Remember the little man who sorted oranges for a living and complained that his job involved decisions decisions all day long decisions Well, shopping often gives you that same confused feeling If you grow weary during a shopping expedition head for the nearest coke cooler Have yourself a nice cold sparkling delicious coca-cola and you'll be able to shop refreshed Every day monday through friday claudia comes to you transcribed with the best wishes of your friendly neighbor who bottles coca-cola So listen again tomorrow at the same time And now this is joe king saying au revoir and remember Whoever you are whatever you do wherever you may be When you think of refreshment think of coca-cola For coca-cola makes any pause the pause that refreshes And ice cold coca-cola is everywhere


good morning you guys so this week it's the actually the sun is so weird right now I think it's like there's a fire so it's really smoky so the sun is like orange right now but it's kind of cool lighting anyways so this week I'm going to be doing a weekly vlog just because I feel like I haven't done one of these in a while and just kind of like showed you guys my week um sorry I'm just on hold with the doctors right now because I need to go get my ears cleaned it sounds really weird but like I need to do this once in a while just because like I have an over accumulation of wax in my ears and then I need to go get it cleaned out with the doctors because I have like blockages anyways so I'm just on hold with the doctors but um yeah I thought that I'd do a weekly vlog for you guys because I miss you guys and just like talking to you guys throughout my week showing you guys what's up and not doing like a themed video I love doing the themed videos don't get me wrong but I also really do love doing these weekly vlogs because I feel like it's just more chill part of me doesn't like them as much as like themed videos because they're a little bit more like chaotic but I do still really like doing them so I thought that I'd bring you guys along my week so I'm just headed to the gym right now it's like 8 30 yeah that's what I'm currently up to I honestly really don't want to work out today sorry if you hear holding music in the background we agree um but I really don't want to work out today I know that it's going to make me feel better so I'm forcing myself to do it because it's the determination and yeah so it's Monday today by the way and yeah I just can't wait to spend this week with you guys and it's going to be a really fun week actually so I'm deciding to do this on a good week yeah I'm excited so I just got back from the gym in the grocery store and I just wanted to show you guys a mini haul I got some butter I got a grass-fed and then I got some bacon from Greenfield this is actually a really good one and then I got this Greek yogurt it's plant-based but it has a lot of protein so I got two because I go through it so fast it's really good I love it and then I just got an extra thing of bananas bagels and then the Starbucks cold brew because you guys know that I have been having a hard time like with coffee hitting my stomach for some reason but cold brew has been great to me like I got a couple cold brews at Starbucks and it hasn't really affected my stomach because the acidity levels I'm pretty sure are really low so that's probably what my problem is but yeah I'm really excited I'm gonna make some oat foam to go on top of this with my breakfast but yeah I think I'm just gonna cook up a egg um bacon like sandwich right now and it's gonna be so good I'm so excited to eat this um the sandwich just looks so delicious and then I just have a little bowl of yogurt with like oats and cocoa nibs on the side and then my coffee looks so good I'm so excited you guys I'm so excited because we are doing an office renovation today so this is Joel's desk and as you can see it's just like a one person desk so I don't have space to work on here as well but I realized that I really want a desk as well and we have all this extra space here so we actually bought a desk from Ikea that takes up this whole entire wall from the wall to the Alex 9 drawer set here so Joel's gonna set it up right now we just sold the desk on Facebook Marketplace so we're going to just like um leave that in the kitchen for now until the people come to get it but we're really excited because now I'm gonna be able to have my own desk space and it's just gonna be really nice for me but yeah this is the Ikea desk as you can see it's huge it looks so big but yeah it looks pretty simple to put together we just basically got a plank of wood with legs because it was like the biggest thing we can find and we got the last one left in stock so we're so happy but yeah he's gonna set up right now okay so here's how the desk turned out we love it so much better because it just like uses the space so much better than the other desk and now I have a spot and Joel has a spot it's a perfect two person desk and we're so lucky with in stock at Ikea but I'm going to like organize it and make it cuter obviously like I really want to get a desktop so I'm really thinking about getting one because I spend so much time editing so we'll see about that but I really just want to make our setups look cute so that'll be in a future vlog but um yeah here's a desk and we really really like it what is up you guys I'm currently just on the way to get my nails done I'm just stopped at the gas station she's filling my gas because it's not self-serve here but I've had these nails on for so long now it feels like and I can't wait to get them off also I have this thing where I think my nails it looks disgusting I think my nails are allergic to glue because when I put press-ons on and use that fake glue my nails always turn yellow so I think I have a reaction to nail glue and like my nails underneath they turn yellow it's not because they're dirty it's literally because this happens to me every single time I get acrylics or put on fake nails because of the glue I think um but yeah I'm so excited to get them done I think I'm gonna do a little french tip brown moment okay she's done filling up guys now awkward so at that gas station it was like wasn't self-serve so the worker had to do it for you and I told them to put 50 bucks in my car then she like filled it up I went in to pay and then she filled it up and then she came to my window she's like oh I accidentally put 55 dollars um I'm gonna go check if that's okay with my like manager phone or whatever and I was like okay like I asked for 50 which is like fun like it's 50 like it doesn't matter to me they didn't end up making me pay the five dollars because I originally asked for just 50 so that's like that's not my fault but um like what if it was somebody that couldn't afford that extra five dollars and they were just like oh you have to pay like I was just like what if they make me pay right now and I didn't have that extra five dollars like what what would happen um we are gonna siphon the gas out of my car I hope they don't do that to other people if they accidentally put too much gas and because that's completely their fault for doing that like that's not that's not my problem all right here is the before cannot wait okay so I just got out of the nail salon I ended up just getting um a solid brown color like a nude brown because there was like a miscommunication I'm not gonna like get into it because I don't want to complain or be rude or anything but there was a miscommunication when she was doing my nails and um this is the photo that I showed her I'm actually gonna show you guys what I wanted in case you want some nail inspo but I was really looking forward to this this is what I originally wanted um I don't know if you can see but it's like a brown french tip that's why I originally wanted and then there was miscommunication when she was doing my nails I'm pretty sure they said that she was in training um and so anyways I ended up having to just do this solid brown color which is still really nice but like I'm just kind of a little disappointed because it's not like I was really looking forward to like the cute brown french tip but it's fine we're not gonna complain today's still an amazing day and I still have the luxury of getting my nails done so we're looking at the positives in life and it's like it's gonna sometimes it's so easy to just like complain about this type of stuff and just be like oh like I'm so mad because they messed up my nails and all this stuff but it's like at the end of the day like there's no joy in complaining like that and so yeah here they are a little closer they're still really cute I don't know how I like the shade of brown that I picked but um yeah they're they're so cute but I think I'm gonna head to London Drugs now because I really want to go pick up my photos that I got developed because um on my disposable camera I got them developed like last week and they're ready I just haven't had the time or like I've kind of just been forgetting to pick them up so I'm gonna go pick them up and then we're gonna head home so I just picked up my photos and a lot of them didn't turn out nice because the camera I think was like kind of broken for the end like 15 photos which sucks because that's like half of them so it's not a big deal but oh my goodness you guys I got I'm so thankful for this photo this is probably my favorite photo of like life like this is my favorite photo in my entire life and I'm so thankful that I have it like I would have just got that disposable and paid $30 just to have this one photo because I love it so much it's such a core memory so this is a photo that Joel took of me when we first moved into our apartment it was the first day we were in there and it's just like my favorite photo of life like a look at how freaking cute this is are you kidding me it just like captures us moving into our first apartment and imagine like us showing our kids this it's just like so monumental our first apartment when we were just moving in um but yeah there is some other cute ones see like a lot of the photos turned out like black because the camera was like whack like look at all these black photos Mexico this is such a cute one of my dad I love this one so much yeah I honestly didn't get many photos that turned out good honestly but the photos that I got I really love like this one of me in Madison how cute is that but like I said that one photo literally just makes it for me so I don't care so I got them digitally so I have them on my phone too but I'm gonna head home now because I'm so hungry and I'm gonna make myself a nice iced coffee or something so yeah I'm really starving okay I just ate and um feel so much better um it's like already one o'clock anyways um I got some new pieces from Revolve so I'm just gonna quickly give you guys a bit of a haul I tried to pick more affordable options if you guys want to buy something um I didn't go too crazy too expensive so um yeah I kind of think this is like a cool haul setup I don't know if it's just me but anyways it's kind of different everything is very folly by the way I got a lot of knits but the first thing is just this like button down chill waffle shirt and I can just envision myself wearing this with like leggings or something be just super cute um so lounge around the house in or wear out and then I got this little green sweater vest which is the cutest thing I've already worn it and I love it so much and then I got this um knit gray really thick and really cozy and good quality um turtleneck and you can't go wrong with just a basic gray simple turtleneck and this one is just so freaking cozy and then I got this green um sweater thing I just thought that this was a little bit different and I've never really seen anything like it so this would be kind of cool to wear with like jeans or something just to spice up an outfit a little bit it kind of reminds me of like Christmas vibes because of the green but I actually really like this this is something that like I'm not going to wear that often just because it's like more of a out there type of piece but it's just like nice to have a couple of these like colorful pieces in your wardrobe and then I just got this baby pink um cropped knit and this one is hutch good quality as well and so cozy and you can literally wear this with leggings jeans whatever and then I got same idea just like a beige knit which is cropped again and can be worn with leggings jeans or whatever just super versatile and then I got this black cardigan which I actually really love it just like you can wear it over a little tank top or something or you can wear it buttons up with like leggings or jeans or whatever just super versatile and I don't really have anything like this so and then I got this white um cropped turtleneck obviously you just need a white basic turtleneck in your wardrobe because it's something that's really easy to just throw on when it's cold over jeans leggings or whatever and this one's super cute and so soft and then I got this blue turtleneck I'm obsessed with this one like how cute is this I've worn this on Thanksgiving I actually posted an instagram in it but it is just so adorable and it's like different I've never seen anything like it but I'm just obsessed and then I got this knit this one is very cropped but I love it so much and I love like the pattern um detailing on the knit it's just really really pretty and I might even like wear this for Christmas dinner or something because it's so cute but yeah I'm just obsessed with this one like look at the knit pattern on it and then I got this white knit it has like bigger sleeves like puffier sleeves and it's not a turtleneck it's just like a moth neck um I love it so much and the back is so cute it's an open back and it ties so and it's such good quality too and then I just got this beige turtleneck um just simple cropped first out or really anything and it's really really soft last thing I got I think yeah is this um set it's like a crop it's like one of those like wrap around weird really cropped shirt thingies and then it comes with the tank top underneath so you wear it like a set but I just thought that this was really like a fatty bud you know what I mean and this would be so cute with just like a pair of jeans for going out in the fall or the winter but yeah I really love this because it's the perfect medium between staying warm and you're going out but still having like that tank top vibe going on but yeah that was a haul let me know if you guys like seeing it off my clothing rack like that because I feel like it's just like that was fun it was like a little fashion like I was like pulling pieces I don't know that was just fun the weather has been so smoky because there's a fire somewhere I'm not sure where the fire is I forget but it's been so smoky like look at outside it's so weird it feels like we're in a freaking haze hold on this isn't focusing here we go but you can see the sky now it's like literally white and it feels like we're just in this huge haze pretty cozy fall vibes with this all happening obviously not good that there's fires but it's just like a really weird vibe right now hi guys so I'm here with Talia you're going to fashion show both of us yeah like I don't know why or how I got invited but it's like for Vancouver Fashion Week which I didn't even know like I knew it was a thing but I didn't know that it was gonna be like in October but anyways so we put two little cute outfits together and we're kind of wearing matching boot moments like exactly matching like it's really cute like mine are just the longer version of hers they're both from call it spring because they have like a $25 off sale and they're so cute I'm gonna vlog on my phone because I don't know where my little camera went like I was trying to find it and we literally have to go like we were running so late starts in 20 minutes oops but we're good we look good so yeah cute yeah it's actually really sketchy here sometimes at night it's literally almost midnight and she's so right because she was like I wasn't even thinking of that and it's good that you thought of that because I probably should be more aware yeah like we were literally making tiktoks and like dancing literally dancing in the park gate and like I feel like this is obviously a safer yeah exactly like we're literally downtown in the middle of a park gate and like yes like we're in a park gate but we're in the same spot for a while so people can literally like um hunt us down just basically yeah no but like that was a really good point because I didn't even freaking think of that I don't know and like I feel like my like gut was just being like okay you've been here for a while and you're like not paying attention that I'm like you should maybe like pack it up yeah and you know what that's so true because like I just get scared like staying on one spot too long 100% and like I don't know why I didn't even think of that like I should because you're vibing we're having fun no it's true but it's it's good that you did think of that because like when I'm in my like I just get so scared after a bit like I'm like I first I'm like oh fun but then I'm like I'm scared no that is and there was like nothing to make me all of a sudden be scared like we didn't see anyone but I was like no but the thing is is like maybe that was your gut saying okay get get get out of here maybe my intuition was like five seconds later scary guy comes down dude what if though like you really never know which is the scary part um but anyways this is your sign to literally beware because we were making tiktok dancing and who knows what could have like but like I'm always pretty aware anyways like I literally look behind my shoulder every five seconds just in case because where we are and what time of night it is yeah better to be safe than sorry obviously versus I'll be in my parking garage literally making to coach like an hour I don't care because I'm like also in a gated place and it's with all the people I live with exactly anybody could come down here exactly and I kind of got into that vibe where I thought like in my head it's like oh I'm in a park gate so I'm safe because like our park gates are safe so it's like you know you don't think of it yeah and like down that's actually that could be scary so anyways and especially the way we're dressed too great point like look at how we're we're not in sweatpants we're literally dressed up easy targets right now very easy unfortunately that is so sad I know I hate that but it's true if we were men dude not improbable if we were men like that's why it takes all night that's why it's so sad because like literally if we were a man this wouldn't be an issue but I wouldn't want to be a man also so yeah I don't know it's fine anyways we're gonna head home now good morning you guys I'm just on the way to the gym you guys saw yesterday we had so much fun at the fashion show it was such a cool experience because like I've never been to one before and it was just like really cool and such a fun time and I'm really grateful to have like the opportunity to go and then we went to earls and we got some food we got some chicken tacos and pizza and it was so good um and we didn't get home until literally 1 a.m and then she still had to drive home from my place so she didn't get home until later but I was exhausted I literally went into bed and I just passed out usually my bedtime is so early like around like 10 like 9 45 10 that's my normal bedtime so I was so tired but it was such a fun night out like I love going out like that um obviously not every day but it was so much fun um so I woke up at like 9 this morning it's currently like 10 30 so I'm going to the gym really late because I usually like going earlier I still wanted to come today um I honestly have a lot of editing to do today just because I need to finish a whole video for tomorrow that I barely even started this week has been like busy I was editing for a few hours but I still have so much to do for the video tomorrow because it's more of like an edited one so I need to sit my butt down today after I get home and edit and then tonight we're actually going to fright night with um me and Joel are going with Madison my sister and her boyfriend Connor so that's going to be fun yeah we're really excited they have like haunted houses it's at like playland which is like an amusement park so and it's like all like halloween's out so that's like the first like I guess fall or like halloween thing that I'm doing so anyways that's a plan for today come to the gym I'm gonna do a quick workout oh my god you guys I have been having like really bad eczema flare ups and I've been using this um Vaseline all over body balm like I've been having like really dry skin in the corners of my mouth and I think it's causing my eczema I'm not sure so I'm gonna like get it sorted out but I think it's for my eczema but anyways I've just been using this all over my literal face and it's been helping me so much and it's just like nice how you can just carry it it doesn't actually like cure it but it definitely soothes it so that I'm not like dying um but I would suggest if you guys suffer with like drier skin in the winter and you like Vaseline because it's just like a literal huge chopstick honestly I use it as I just go like and then I literally put it like under my chin where I get eczema spots because it just helps you that but I did order a huge thing not a huge thing like that big like a tub of aquafor because I've never tried aquafor before so I got it on amazon it was like $20 for like a huge tub so I'm like you know what I'm just gonna bite the bullet because I know I'm gonna eat it and apparently aquafor is so good so I really hope that helps um but I really want to get like a lip balm aquafor I feel like that would be really um helpful because I've heard aquafor is like the best so I definitely want to try that so anyways I brought a magic mind shot with us that we're gonna take to get just some energy in cheers how dare I do that okay let's go even though I really don't be like working out right now we're pushing through so I'm currently getting ready for a fright night I'm so excited like I said first spooky season thing that I'm doing I haven't even been in the pumpkin patch yet like what the hell is wrong with me now it's starting to rain though so it's like I don't know when we're gonna go but I definitely do want to find a day maybe next week but anyways there's maybe a cup of coffee it's really round time to have a coffee it's literally like three thirty almost four o'clock but I just haven't had a coffee today and since we're going out tonight then like it would be good for the energy but anyways so summer fridays was so sweet to send me the package and I just wanted to show you guys what I got from them this is the cutie little package that they sent me they got me their jet lag mask um this is actually a refill because they already sent me this and it is the best thing ever if you guys need something to hydrate your face I literally use this as a moisturizer after I do my skincare and I don't wash it off it's so hydrating like you wake up with a softest skin 10 out of 10 worth it and then I've been using um their sunscreen so they gave me a refill because I literally have a couple of drops left in this one because I've been using it every single day and I love it so much it's just like such a good basic sunscreen to have it's 30 spf and it's really good just to wear every day because there's no tint to it and it just makes your skin look really beautiful and glowy and then what I'm most excited about they sent me their new um blushes cheek lip and cheek what's it called cheap cheek and lipstick sorry that was like a mouthful but anyways apparently I'm I'm pretty sure these have like hyaluronic acid in them so they're kind of mixed with some skincare so I think I'm going to try like as you can see there's three shades but I think I'm just going to try this like pink one um I did like my base and stuff and I was like oh my god I should try the blush that they gave me look at the packaging it's so cute I love summer far days that is so cute that is a really pretty color let's blend it out that is so pretty oh my gosh I love that and it's like really subtle but really nice this might just be my new go-to blush and I feel like this would be a really good blush if you're just like wearing sunscreen for the day and you wanted more of a skincare no makeup makeup look if that even makes sense I do have makeup on like I put concealer on but if I were to just be wearing like sunscreen and skincare I feel like this is good because it does have skincare in it so it's kind of both but that is such a pretty shade are you kidding me love it anyways I'm going to continue getting ready but I just wanted to say thank you to summer far days for sending me that because I genuinely really like their products but anyways I'm going to continue getting ready and I will show you guys what I'm going to wear and then I'll probably take a few clips at friday I'm so excited friday fits on his back everyone's calling the comments oh lord for sushi and then we're just going to go straight there this is on package in the mail I'm going to open it right now because it is the aquafor that I think I mentioned in this vlog that I ordered because I've been just having some weird dry skin lately around my face area so apparently aquafor is like really good to slug with and um you can also just like use it on your dry patches or whatever but I mean if you guys have ever tried slugging like on your face if you don't know what it is it's basically like you put on your moisturizer and like you do your skincare routine and then on top of all of that you put on like a vaseline aquafor or like the serri healing ointment something that's like I think it's supposed to be like petroleum based I'm not exactly sure don't quote me on that you can search it up if you want to know good products to slug with but I've been doing it with vaseline and it works so well like it just makes my face so soft and honestly really helped when I was flaring up with my xema on my face and now my face just feels so soft I know it's not for everybody but I think my face really likes it so anyways okay I got the biggest one this is absolutely ginormous I kind of regret getting this now because it's not portable I almost wish I got like the smaller tube but I can also order that honestly I can just use this one like to go home and then also have the smaller tube because I am planning on slugging with this apparently it's really good for slugging I don't slug every day though I've been slugging only like three times a week they say if you want to like prepare a skin barrier or if you have really dry skin to do it every single day and then after your skin heals to upkeep it just to do it like two to three times a week or something oh wow mm looks so goopy feels like pretty much like vaseline but I'm pretty sure it's better than vaseline like it's supposed to be better I'm probably gonna purchase this if I like it in a smaller tube it's funny how I just went with the big tube right off the bat but it was like a lot cheaper to get the big one rather than the small one because it just came with so much more so that's why I did it because I was like oh might as well just get the big one oh it already feels so good 10 out of 10 but I don't know I don't know yet you can't take my recommendation yet because I literally still need it but anyways I'm really excited to use this I will link it down below because I think I found like the cheapest one on amazon because there were some of these tubs selling for like 40 dollars and I got this for only like 20 but holy shit you guys I made the best banana bread ever I will have the recipe linked down below it's I'm at mcdonald's banana bread recipe and we basically finish everything it is so good and it's actually like a really healthy recipe and it's the best banana bread that I've ever tasted and what I like doing is after I make it I like putting a banana on the top it is just so good 10 out of 10 would suggest you guys have some moldy looking bananas so good


So my girlfriend is a cardio bunny she runs a lot and I've read the book and you know and I really think you've done a great job articulating some of the things that I haven't been able to get across. But there's just one other thing we always talk about muscular adaptation versus the cardiovascular adaptation and I've always tried to explain that why muscular is more important and works more but I've never been able to get that across because she's always talking about you need more oxygen up taking VO2 max and could you just explain the difference there and what's that's about? I will as best I can you know what I just realized Anthony is I apologize I have a nervous habit of clicking these pins in all my own videos I'm just always pissed off because I'm standing there clicking the pin right over the microphone so I'm gonna put this down so I stop doing that at the very end of this whole talk so hopefully you're able to edit some of that out but to answer your question her question is not even correct okay because it's predicated on several false assumptions that are predicated on other false assumptions and the biggest false assumption that came out of years of you know aerobics based research is that somehow this part of metabolism the oxygen using part of metabolism is somehow uniquely hooked up to the cardiovascular system where the rest of this isn't okay but I'm gonna have to pick up the marker again but I promise not to click it but the thing is you got to realize is that there's physiologically no way that you can take just this part of the metabolism in your cells and have it hooked up to your heart everyone thinks that aerobic equals cardiovascular to the extent that we don't have aerobics rooms anymore we have cardio theaters aerobic and cardio has become interchangeable in people's lexicon is just not true because there's no way that you can isolate out this portion of metabolism and have it connected to the heart and the blood vessels what you got to realize is that the heart and blood vessels support the metabolism support the entirety of metabolism this whole thing and the only way that you can get at this entirety of metabolism or what I like to call global metabolic conditioning is by doing mechanical work with muscle and to the extent that you do a higher quality of mechanical work with muscle the higher the quality of the cardiovascular stimulus is going to be okay remember what we said even if we were going to it take her assumption that aerobic equals cardio even if you do this you can only ramp up cardio maximally if you give it substrate at the fastest rate possible that it can do it and then afterwards that gets converted back into substrate and continues to ramp that up but the bigger issue is that these cardiovascular improvements the vast vast majority of everyone has it in their head I do this exercise and something gets better in my heart and blood vessels and that's true to some extent but it's way way overstated the vast vast majority of cardiovascular adaptations that you see my resting heart rate of 48 is not because of something so much that happened in my heart in blood vessels but rather that is an autonomic meaning central nervous system automatic it's an autonomic adjustment to changes that have occurred at the cellular level within the muscle itself okay so what you're perceiving is oh I got a low resting heart rate and you know my blood pressure is low and my heart rates low and all that's good markers for health is not really something that's happened here it's the fact that all these enzymes that make all this happen and these linchpin enzymes that keep the whole process going and lactate dehydrogenase and pyruvate dehydrogenase all those enzymes can up regulate and become more powerful and more efficient and when that happens when that's more powerful and more efficient this has to work less hard and that's borne out through the parameters that we measure but it's not because of something that specifically happened there all right last question that it guys thanks so much it's been an honor


Metal nanoparticles have been shown to be effective against bacteria due to their ability to produce reactive oxygen species, release cations, damage biomolecules, deplete ATP, and interact with cell membranes. Additionally, metal NPs can alter gene expression and protein levels, as seen through transcriptomic and proteomic analyses. This article was authored by UL and Slovin, Jason Asnes, Azo Haferli and others.


Γεια σας! Είμαι Βικη και σήμερα θα δημιουργήσω ένα νέο αργενατικό λαϊόνι. Για το μήν μου σήμερα θα χρησιμοποιήσω πανπαστέλες. Τα πανπαστέλες έρχονται σε αυτήν τα πανπαστέλες και είναι πανπαστέλες που μπορείς να χρησιμοποιήσεις με πανπαστέλες πανπαστέλες. Τα πανπαστέλες έρχονται σε αυτήν τα πανπαστέλες αλλά υπάρχουν also some plastic trays that you can place them. They have a nice lid and they are easy to store and they are very easy to use if you have them in store. They come in many many colors and what I like about them is that they are very easy to blend and that's why they are great for creating backgrounds as well as shading. You can apply them with these tools, they are called soft tools and you can see that there are so many different sizes of sponges and you can choose which one you like depending on what you want to do. So for my background today I am going to show you how I can use my pánπαστέλες to create quick and easy backgrounds. So first of all I am going to stamp this text stamp and just to add a little bit of interest on my background and I am using VersaMarking. This is watermarking, it's actually transparent and all it does is that it applies some kind of stickiness on the page. So now I can apply some pánπαστέλες and you will see that where VersaMark was it will grab more pastel color than the rest of the page and I will have a nice tone on tone look.  I apply them super easy, I don't pick up too much paint and you can see that I move from one color to another without cleaning my sponge. It's very difficult to contaminate them and even if you move some paint from one pánπαστέλες to another you can just wipe it off. So I am mainly staying with three colors which I am going to list below in the details area so you know which colors I have used for my background. And if you look closely you will be able to see the text from the stamp that I used at the beginning. Now just because this is very delicate I don't know if you can really tell but you will see the effect since I will do it again with another stamp. Once I am happy with the background I am going to clean my sponge.  I am using this brick stamp, this is by Prima and I am going to stamp it again on my background with VersaMark ink. I am not going to be neat as I don't really want to have a square block of bricks but I really want to create the effect of having a wall as my background.  And you can see here the effect better of how the VersaMark ink grabs the paint and gets darker in this area. Pánπαστέλες are really easy to use for quick backgrounds and they really blend perfectly together. So here is the outcome, a closer look and maybe you can see the effect of the text stamp and just because these are pastels you need to somehow fix the paint on your page and you can use a spray fixative once or twice would be great. However in my case I won't be using any fixative but I will cover the whole background with my gel medium. I am doing that just because I want to use a certain technique of shading later on using my big brass markers but if you are not using big brass markers for your shading this stage wouldn't be necessary. So now I am using my pencil and I am drawing a template. So this is a boot for my witch and I am going to cut it out with my scissors and this is going to be the template for cutting out two identical boots for my layout. So today the layout is going to have a Halloween theme and although we do not celebrate Halloween here in Greece that was a theme that was really popular and everyone was asking for a Halloween layout so there you go. If you want me to create a certain themed layout on my art journal then make sure to leave me a comment just below and I will try to make the most popular ones. So now I have both my boots ready out of black cardstock and to create my scene we will be using some scrap papers. These are scrap papers from a paper pad that's really old. This is the paper pad I am talking about and it's by Basic Ray. It's a really old paper but I believe it's from 2009 but when you are doing such layouts where you cut and paste paper it's a great way to use all your old scraps. I am using this dark green and with my scissors I am cutting out some strips of paper which I am going to stick at the bottom to be the ground. Now first of all I will be using all those pattern papers to cut out all the elements for my layout and then I will use my glue and stick everything down. At this stage I am not worried at all about shading. I just want to have all the pieces ready and decide where everything is going to be placed. So now I am using the purple pattern paper and I have cut out the legs for my witch and of course I need to give her a dress.  Now from the same pattern paper I am looking for some pattern papers that have more designs on them and I am going to cut out small pieces which I am going to add on the dress as fabric patches. This is a great way to embellish a witch's dress and of course just because this is a halloween themed layout I just have to add a couple of pumpkins so I am drawing with my pencil a bigger and a smaller one which I am then going to cut out with my scissors.  Oh and if you want to recreate this type of layout but you don't feel confident about your sketching skills then you can always find some templates online. You just google images about pumpkins or boots or anything else that you want that you can use as a template.  So this is where I have all the little elements cut out and I am trying to decide where everything is going to go. Once I am happy with the placement I am going to use my gel medium and stick everything down. I did cut out the cut's head from her body so I could move the head and she can have her head on an angle but you will see that at the end I decided to have her looking straight up. Now I decided to give her a little witch's hat because I think that's super cute. Now I am pretty happy with the replacement so I know where everything is going to go and I can put everything at the side and what I am going to do now is to work on the background just a little bit before I stick everything on top. I will be adding this spider web and I am going to white emboss it so first of all I am going to stamp it with VersaMarking and then I am going to apply some white embossing powder which I am going to melt with my heat gun. I know where everything is going to go so at this stage I know where I want the spider web to be so I need one at the bottom just behind the broom also at the top of this page I have quite a lot of empty space so I am going to stamp a web there as well and to bring everything together I am going to stamp once more on the other page. So now it's time to bring everything together and assemble my layout so I am using my Matmedume by Ranger and I am going to stick everything down the brush that I am using is nice and soft and it's totally dry I don't dip it at all at water Now I get a lot of questions on how you can keep your brushes the ones that you use with Gelmedume nice and soft Well I keep them dipped inside the Gelmedume while I am working and when I finish I dip them in a jar of water so once I finished with the whole layout I then go to the sink and wash them with soap and hot or warm water Now my brushes the ones that I use for Gelmedume are always nice and soft so if you keep maintaining them just like I told you so they will not get hardened at all Also at this stage notice how everything looks totally flat I like the scene and the composition but to bring everything together you really need to do some shading and highlighting So once I finish gluing everything down I'll show you how this is done So now that I finished gluing everything down I put my brush inside a jar of water and it will stay there until I finish everything and go to the sink to wash it out So now I am using my heat gun to speed up the drying process and once everything is nice and dry then I can go ahead and do the shading You can achieve shading with many different techniques and I will show you a few although I usually use my big brush markers I will show you that you don't really need to have those but you can use other mediums to do the shading So depending on what you can find and you can decide the way you do the shading So first of all you can use a pan pastels which are very easy to use but you need to remember that once you finish shading you need to spray everything with a spray fixative Applying pan pastels with these little tool brushes are really easy to do and what I usually do is using a slightly darker color than the area that I want to shade Pan pastels are not only easy to use but they are very forgiving So if you don't like something you can use an eraser and erase everything off And just for demoing I did a little bit of shading on the pumpkins and you can see how different they look now they bring everything more to life So another way you can use is pastel pencils these are by Faber-Castell and you can smudge them with your fingers So I am going to apply it here and smudge it and you can see how deep those edges are now on those pumpkins You can find many different colors and you can use them for all your layouts But for today I will be using my trusted big brass markers by Faber-Castell I have already demonstrated these big brass markers many times on my videos but I get a lot of questions about them so you need to remember that this barrel contains indian ink and to be able to smudge the indian ink as I am doing here with my finger you need to be working on a non porous surface and that is why I covered up the whole background with gel medium Notice that I go with darker colors all over the areas and finally I always go with my dark brown What I love about those markers is that they give me a few seconds to move the ink around and smudge it with my finger so that I can create soft shadings and once it dries permanent so it will not move or react to any other medium that I put on top This is where I decided to embellish my cat's hat just a bit more so I am gluing a piece of green paper and I continue doing my shading until I am happy with it Once I am happy with the shading I will go on with a black marker and I am using my micron marker and I will go all around the images Now, micron markers and any marker actually work great on an art journal but there is one tip you need to remember that everything has to be dry on your page so no paint and no gel medium should be wet because actually gel medium is glue and if the tip of your marker touches gel medium it will ruin the marker and it will stop writing So this is a great tip to remember always have a totally dry page Once I finish with my black marker I will go ahead and use my white gel pen to do some highlights and at this point I am actually drawing a spider that is coming down from the cat's hat I did draw the spider web white just like I did with the other spider webs and of course the spider is black I will go ahead and add white eyes on the spider later on I will be working on those boots to embellish them a lot just because I want those to be the focal point of my layout today and that's because the quote that I will be using at the end will have to do something with those boots So I am using my white gel pen to add some force stitching and bring them more to life and I wanted to use some gems to embellish them even more but I didn't have any green ones so I decided to color the ones that I already had with alcohol markers I am using Copics here but this would work great with any alcohol ink or any other alcohol marker that you have So I am going to add 3 gems on each boot The colors that I am mainly using are the halloween colors so I stay a lot with purples oranges and greens I went a little bit crazy with highlighting here I also gave my cut face as well as eyes on my cute little spider and my layout is pretty much finished all that's left to do is to add the quote At the moment I am using Hero Arts alphabet stamp set but this is quite old and it is discontinued so you will not find a link to this stamp set below As always you will find a full list of all the supplies that I am using just below in the details area as well as on my blog This is an alphabet stamp set that is by Simon's stamp and it's really great because it looks like a typewriter font So I did stamp with both stamp sets and I really love this quote I think it's really cute and I am totally happy with how this layout came up I am also doing some highlighting on those letters and to finish off my layout I will stamp the date I decided to stamp it with black archival ink on the side of the broom and finally I am adding with the distress paint some little dots just to make her leggings polka dot ones were very plain and dark So I wanted to bring this more to life As you can see I am not using a brush but I prefer to use this tool which makes better tiny little dots So that was the layout for today I hope you had fun and got inspired and I really did have a lot of fun creating it although I don't celebrate Halloween Here are some close up photos of the layout today and don't forget to leave my comment as well as give me thumbs up on my youtube channel and if you are new to my channel don't forget to subscribe because this is the way to tell me that you love my videos and you want to see more For a more inspiration here are 2 more how to art journal videos click on any of the videos on screen or if you are watching from a mobile device you can find links just below or you can click the info card that just popped on your screen Thank you all for watching


Awesome, is this working? Everyone can hear me? All right, look, I even got a title slide. Just look the red, just look that, yeah. All right, there it is. Cool, I'm gonna talk very quickly about images on the web past, present, and future. This is gonna be kind of a history of images on the web. So kind of looking at three phases, or two phases, the legacy formats that we're all familiar with, like GIF and JPEG and PNG, and then the more modern formats that are newer, that are coming, or that have been around for a little bit like WebP and Avif and JPEG XL. And we're gonna get into what's the pros and cons of all these image formats. So we're gonna start with the legacy formats. By the way, kudos to Imogen, our internal image generating tool at Google, similar to like stable diffusion. So all these images I just made by typing in fun phrases. So thanks to that. The JPEG format, or the, I'm sorry, the GIF format is 35 years old, which is pretty amazing. It's been around for 35 years. Before that, we just had like ASCII images on the web. I don't remember those. But GIF came around, it's supported everywhere. You can use a GIF pretty much anywhere you can use an image. It has animation, that was very exciting when it came to the web with animation. And it has transparency. So you could put a GIF image over a background. Pretty nice feature. And it has lossless compression.  And when you decompress them, they're lossless. They don't lose any information. They're exactly what you started with. Pretty nice. But it had a limited palette, 256 colors. I remember a lot of dithering to try to overcome that. But it is a limitation of the format. And the compression had issues. When it first came out, there were licensing issues. The underlying compression algorithms were owned by large corporations. And the free software movement was hesitant to adopt GIF for this reason. Also, no one knows how to pronounce it. Is it GIF? Is it GIF? I'm using GIF, but you can, I don't know, keep arguing about it after the talk. And finally, these are the downsides. By the red is down. The lower ones, these are good things. Animation, I'm really not sure that's the best thing for an image format. You know, we have these like this kind of thing appeared all over the web. And honestly, animation in an image format, probably not the best. Probably should just be using a video format for that kind of thing. Then along came JPEG, 30 years ago. Wow, this is like a long time ago, in my mind. It's supported everywhere, right? I mean, you can use a JPEG anywhere you can use an image. It's got lossy compression. This is pretty significant. Because now you can take an image and compress it down to 10 times smaller than you started with. And then when you decompress it, you get something that's not exactly the original, but it's very close to the original. That's the lossy part of it, you lose some information. It's also variable, right? You can choose what compression level you want. You want a really high quality image, you choose 95. If you want a small image, you can choose 40. And you'll get a little bit less quality, but much smaller file size. So this is an innovation of JPEG. It also offered up to 10 times size reduction, like I mentioned, and also full and accurate color. So unlike GIF, now you had color profiles and full 24-bit color. It has progressive decoding, which is a really cool thing. You probably have seen where JPEG images start out blurry, and then the details come in. So even as the page is loading, you can get a sense of what that image is going to look like before it loads. It's 30 years old. This is a downside. Compression has improved a lot since then. We've been really working on compression, video compression, and newer image formats, as we'll see, do a much better job at compression. Also, progressive decoding is great, but we actually don't get progressive decoding in WordPress because the back end that handles image recompression when you upload your image to WordPress is going to be either LibGD or Imagic, the two libraries that PHP uses, neither of which supports the progressive decoding. So we actually don't get to benefit from this in WordPress. Then along came SVG. SVG is 21 years old. It's very widely supported. You can use it almost everywhere. It's got images that scale. It's vectors, so it can scale to any resolution. That's a pretty amazing feature. It's very, very efficient for illustration type images, much more efficient than the raster formats. And you can style it with CSS, which is amazing. You can add colors or overlays. You can do rotation. All kinds of cool things you can do with SVGs that really don't work as well with regular images. It's also scriptable and interactive. You can put JavaScript right inside an SVG and have it be interactive. That's amazing for an image format, right? Actually, no, that's not great. Because it's scriptable, that means it's also insecure. Someone can put a malicious script inside an SVG file. You upload it to your website, and then visitors to your website are going to get infected by a virus. It's not quite that simple, but for that reason, we don't support SVG to this day in WordPress Core. If you want to use SVG in Core, you have to get a plug-in, something to let you do that. So it's really only suitable for certain images, and you have to be careful about how you use it. Then along came PNG 15 years ago, relatively recent, as image formats go. It's supported everywhere. It's really a successor to the GIF format. This was the licensing concern that I talked about. This was intended to replace GIF, and also overcome some of its limitations, right? So it had full and accurate color. It also introduced this concept of alpha channel transparency, where the transparency wasn't just pixels that were on and off, but the pixels could have a variable level of transparency. And this allows PNGs to have a smooth edge when you place them over a background, which is different than how GIFs were. They were always kind of very blocking at the edges. It doesn't support animation. I'm not sure if that's really a negative, even though I have it in the negative column here. It only has the lossless compression, so no lossy compression like JPEG, unfortunately. And now I'm going to take a little side tour before we talk about the modern image formats to talk about how to think about image quality. So these are two images that are compressed with JPEG. One of them is compressed at a very high quality level and one at a very low quality level. Can anyone tell the difference? No. You can't tell the difference, because up here on this slide, it's been recompressed. It's displayed at a resolution where you can't see the difference. And it's very hard, in general, to tell the difference unless you look very closely. If we were to zoom in to some of the very fine details, you could tell that the one on the left is 1 megabyte, 90 quality. The one on the right is quality of 40. It's 70% smaller, the file size. But part of the point here is what I'm showing you is the file size you need, the quality you need, depends on the context that you're going to be showing the image in. If the image is going to be a small image, a thumbnail image, it can probably be compressed to a much smaller size. If you're a photographer and you want to show your images at full resolution, you probably want to use a much higher quality. So the context that you use your images in matters. How do you know which image looks better? Well, you can use an algorithm. There's all kinds of algorithms like DSM that compare the structural similarity of an image to the original and give you a numeric number. It's a 7, it's a 10, it's a 9. You can also put humans in front of images and ask them, just like we're doing over in the Google booth, by the way, you can come play my little image game. And you can ask people, which image looks more similar to the original? And if you do this enough, over and over again, you actually gather data and you can figure out what quality you need to use to meet human perception, which is different than algorithmic perception. So in the end, you do this study.  And you wind up with a chart like this that tells you at a given file size or compression level, what's the quality of the image? And this one here is comparing the WebP format to the JPEG format. And what this chart shows you, because the red line is always to the left and above the blue line, is that for a given size, the quality of WebP is better. As you get up into higher qualities, that difference disappears. That's what the chart is showing us. So let's talk about the modern formats, and then you'll see why I was talking about the quality. We've got WebP. I love this image with the goat. It's 12 years old, so it's actually almost, it's been around for a while. It's pretty much supported everywhere. So every browser supports it. You can use WebPs almost everywhere. You can use JPEGs. It's got lossless and lossy compression. So that is a pretty significant thing. This is the first format that offered both of those. Before, if you wanted lossy, you had to use JPEG. Lossless, you chose another format. Now, this format actually has both. It has animation and alpha transparency. Again, combining features that previously only different formats had. So now you can have an image that's lossy, but also has alpha transparency. So it can be much smaller than an equivalent PNG file would be. It's got the full and accurate color of JPEGs with the color profiles and high color. And it's also fast at decoding. So this is important. And you'll see why on the next couple slides. That means when the browser gets the image and it has to decompress it, it's relatively quick for it to do so. It is a little bit slower at encoding, though. So when you upload images and you want to compress them into the WebP format, that takes more work on the server than doing the JPEG compression. And there are some support coverage gaps, especially once you download a WebP image and start to use it in a non-Web context. Like if you try to upload it to another service, you may find that WebP doesn't work there. And that's a concern for some users. Then we move on to Avif. Avif is three years old, so really brand new and still evolving, right? These formats are not static. The tooling that drives them, like the libraries, are constantly being updated and improved. But Avif is very modern. It is well supported in growing. Safari recently announced support, so that'll be across iOS, macOS devices. I think Edge is the only outlier now that still doesn't support Avif. It's, again, like WebD. You've got the lossless and lossy compression. It's got animation and alpha transparency. It's got full and accurate color. And it's got very high compression. 50% over JPEG in general. 50% improved compression over what we get currently with JPEG. So even better than what we have with WebP. It's a little bit expensive at encoding and decoding. This is a downside. It takes quite a while for Avif to do the compression side. And also, when the browser decompresses the image, it's slower than. And this is something they're actively working on. But this especially affects users with low-powered devices. If you're on a high-end MacBook Pro, you're probably not going to notice this. But if you're on a lower-end smartphone, you are going to see a difference in how quickly these images actually show up. Even though the image is smaller, it may take longer to appear for you. And there's definitely some support coverage gap. The most notable is on the server side. So as I mentioned, when you upload an image to WordPress, that has to get recompressed to the different sizes on the server. And that's using PHP. And in order to do that, to use Avif, you need PHP 8.1. And we know that WordPress is not quite ready for 8.1, and not many people are using PHP 8.1. So that is a limitation. Then comes JPEG XL. This is like the most promising format ever. It's like a cat hang-lighting. It's one year old, so it's like the baby among all the formats. It has everything, right?  I'm repeating all the things from before. And then it gets into these amazing cool features. This is really cool that it does losslessly re-encoding JPEGs. This means you can take your compressed JPEGs and recompress them in the JPEG XL format without losing any information. Usually when you take a compressed image and then you try to recompress it, there's kind of this amplification, I guess, of the artifacting. With JPEG XL, they've overcome this problem. They've managed to get smaller sizes without that. And they have a really cool way of doing the progressive decoding where you can actually say, I would like this part of the image to get the information first. Am I done? Yeah. OK, I'm going to wrap up here. It's supported nowhere. That's the big disadvantage of it. Not on the server, not in the browsers. So we hope support will come one day, but not yet. All right, I think I'm out of time. I'm out of time, right? Am I out of time? Yes. OK, cool. I'm going to just say goodbye then. Thank you. That was really all I had. Thank you.