The next item of business is consideration of business motion 2.456, in the name of George Adam, on behalf of the Parliamentary Bureau, setting out changes to today's business. Any member who wishes to speak against the motion should press their request to speak button now. I call on George Adam to move the motion. Thank you, Presiding Officer, and moved. No member has asked to speak against the motion, therefore the question is that motion 2.456 be agreed, are we all agreed? The motion is therefore agreed. The next item of business is topical questions. In order to get in as many people as possible, I would prefer short and succinct questions and responses. I call it question number one, Jamie Greene. Thank you, Presiding Officer. To ask the Scottish Government what resilience measures are in place to tackle serious organised crime and terrorism in light of reports that the assistant chief constable in charge has been suspended. Cabinet Secretary, Keith Brown. This is an operational matter for Police Scotland. The chief constable has confirmed that assistant chief constable, Tim Mayers, will move from his current role on an interim basis to take responsibility for the organised crime, counter-terrorism and intelligence portfolio. The member will appreciate that it would not be appropriate for me to comment further, whether an investigation is under way. Jamie Greene. I do appreciate that there is an investigation under way. However, as the seniority of the individual and indeed the importance of his remit, which causes the most concern, the assistant chief constable suspended leads of the charge in tackling serious organised crime, terrorism and cybercrime in Scotland. We know that cybercrime increased 95 per cent last year. Web-based grooming offences have increased by 80 per cent over five years and the police are currently investigating nearly two and a half thousand serious organised gang members. Cabinet Secretary, are you confident that we are making progress in tackling those crimes? What steps has he personally taken in the past few days to make sure that those recent events will in no way impact Police Scotland's ability to protect the public? As I say, there is not much I can say in terms of the actual investigation. Just as the member says that it is very important because of the level of the person involved in the organisation, it would be just as important for a member at any level in the organisation in this kind of case. Is the responsibility of the chief constable to deploy his force as he sees fit? I have had discussions in the past few days, both with the police themselves and with the SPA. I am confident that the police and the chief constable will ensure that the same kind of coverage, the same kind of effort has been made in relation to organised crime, cybercrime, as was being made before this case came to fruition. That will be affected by the changes that the chief constable has put in place. I am reassured in the sense that a conversation has taken place about the resilience of the police's ability to handle such serious crime in Scotland. Let's not forget that it has been over a year since Dame Angelini's final report into police misconduct and complaints handling was published. The Government, I remember, snuck out a progress report on the final day before summer recess. I raised it as an issue at the time, but we have heard nothing since. It remains a fact that, astonishingly, an officer can resign while suspended during an investigation with no further action or recourse taken whatsoever. Why is this still the case? That is a very important point that Jamie Greene makes. He knows that it was one of the recommendations in Dame Angelini's report. He will know that there were more than 100 such recommendations, many of which have been progressed. I reassure the member that a meeting took place last week at which the latest tranche of recommendations that have been progressed were summarised and will shortly make a statement, make public the progress that has been made throughout the range of recommendations. The one that the member refers to is one that would require primary legislation to change. It is a question that we will have to take forward that. Perhaps another provision that is in relation to advisory and barred lists whereby somebody convicted of offence in one police force cannot join another police force without that police force being told about it. Those are on their own two very important recommendations, but they will require primary legislation and, if we take them forward, will require to be fitted into the legislative programme just to say that justice currently has around 22 bills scheduled for this Parliament alone before any bills that the member might bring forward and others. It is a congestive programme, but we intend to take that forward seriously. Serious progress has been made throughout the recommendations that Ailish Angelini has made. I thank the cabinet secretary for that information. The cabinet secretary will be aware that there has been an 18-fold increase in the stoppages of so-called street value in the space of a year, while seizures of psychoactive substance has nearly doubled. I would just like a further assurance that the cabinet secretary will be mindful that the successful work does continue and is not compromised in any way. I would like to give the member that reassurance. The reassurance is based on the 17,000 police officers that we have in place and the work that has been done through some new initiatives that psychoactive drugs are mentioned by the members. She will be aware of some of the things that have been done in relation to the presence of those drugs in prisons. She will also be aware of recent changes by the Lord Advocate in relation to how these drug offences are prosecuted and dealt with by the police. There is a real focus on that. It should not be the case that the discovery of an increased amount of drugs is necessarily seen as an increased prevalence. We cannot properly determine exactly what it is due to, but it may well be down to the fact that the police are acting very effectively to locate and seize those drugs. To ask the Scottish Government what it is doing to strengthen the process for the handling of complaints and misconduct allegations against police officers. I have partly answered the question in response to Jamie Greene's supplementary question. Following the review that was mentioned before by Dame Eilish Angiolini, which was into complaints handling investigations and misconduct issues, a number of recommendations have already been implemented. Others, as I have said, will require legislation and will consult on those proposals further to further strengthen the framework for complaints and misconduct allegations against police officers. We will do that next year, including the conduct framework for senior officers. There is, though, currently an established process for the handling of police complaints, investigations of serious incidents and misconduct. I welcome the significant progress that has been made by, among others, the Police Scotland, the SPA, the Police Investigations and Review Commissioner, the Crown Office and the Procurator Fiscal Service to drive improvements in systems and processes in advance of those legislative changes that I mentioned earlier. 2. Daniel Johnson To ask the Scottish Government what support it is providing NHS Lothian and other NHS boards, given the consequences and impact of delayed discharges. For a very important question, the health and care system is under extreme pressure due to the pandemic and all health boards are experiencing significant issues, including workforce challenges and high levels of delayed discharge. To help alleviate some of that pressure, we announced a substantial new package of the £300 million in hospital and community care to support NHS and social care systems over the winter of a substantial proportion of that funding going directly into social care to help with delayed discharges. I also announced last month further funding of £10 million to support health boards to maintain resilience throughout winter by putting in place a range of measures, including appropriate levels of staffing at the right time. I have been meeting with the chief executive of NHS Lothian alongside the chief executive of the City of Edinburgh Council and Judith Proctor and the team at the Edinburgh Health and Social Care Partnership as well on a weekly basis for the last month to discuss that very issue. Daniel Johnson I thank the cabinet secretary for that answer and I'll be very measured in my question because myself and others in the chamber today read a briefing on Friday which painted an alarming picture where there has clearly been a spike in delayed discharge, particularly in Edinburgh, leading to a log jam right the way through inpatient care and into accidents emergency. In his meetings, the cabinet secretary identified what the issue is because my understanding is that it is not necessarily just one of money. Is this about social care provision or are there other blockages to discharge and is this an issue that is happening elsewhere in the country? I can thank Daniel Johnson and of course if he wants further briefing then this topical question will allow then I'm happy to speak to him offline with my officials in detail. In terms of the questions he asks, there are some Edinburgh specific issues. That's why I meet with Edinburgh every single week because I'm really concerned about the level of delayed discharge, the highest in the country, but also the very unique circumstances. So, for example, there is a severe lack of in-house provision as he probably knows, not just in care homes but of course care at home which is a vital part of keeping people out of hospital, be it via the back door or indeed preventing them coming through the front door. Workforce is clearly a challenge as well in Edinburgh given that there are other competing workforce pressures and hospitality and so on and so forth, but he is absolutely right that finances, as I have said, to Edinburgh City Council, to the health and social care partnership and to Lothian health board should not be an issue. In fact, I agreed additional funding recognising that, for example, for interim care placements in Edinburgh the cost may well be higher in Edinburgh than it would be in other parts of the country. So, I'm convinced and content that funding isn't the issues that he articulates, but there are a significant number of other issues that we're trying to work through with Edinburgh. Given the time that I have here in Topicals, I'm happy to either write to the member or if he wants a meeting I'm more than happy to discuss these in greater detail. Daniel Johnson. Indeed, I would welcome more detail and a meeting. A particular concern is inpatient care and particularly within trauma. One particular example is the orthopedics where delays in treatment can obviously have consequences in terms of bone growth and so on. Is there a particular concern in particular areas of inpatient care and would be able to elaborate that and what action is being taken to remove those issues? Cabinet Secretary. Yes, we have concerns right across the board but he's absolutely right to focus on the areas that he does. What I would say is really important is that we can often spend a lot of time in this chamber understandably so focused on unscheduled care, the emergency care but actually elective care. We know that there has been a building backlog due and exacerbated certainly by the significant impact of the pandemic. What we're doing is trying to use all the resources possible nationally, so taking for example the likes of the Golden Jubilee. How can the Golden Jubilee help with orthopedic surgery, be it in Lothian, be it in the west coast or indeed any other part of the country? We're trying to maximise as much resources as we can to help with the elective backlog because we know the longer people have to wait for that surgery, it builds up problems for us in the future. Again, I'm more than happy to go into more details with Daniel Johnson at a meeting. Thank you, cabinet secretary. You have announced money for delayed discharges and agreed in your previous answer that money doesn't necessarily seem to be the problem. My question is when do you expect to help more long suffering patients receive the care that they need and deserve by reducing the current level of hospital delayed discharges? Is reducing, in the last week's figures, we have gone below 1,500. It's still far too high and I want it to reduce even more, so I'm happy to provide Sandra Scrahani with the latest figures. I would say that we are beginning to see small levels of reduction but I need that to be far bigger than it is. I'm meeting with the six health boards that have the largest number of delayed discharges and we're working through solutions. We're making some progress, as I say, but I hope that progress continues. As I have said to Daniel Johnson, I've made it clear to the health boards that funding and finances shouldn't be the barrier to helping to reduce those delayed discharges. I also attended the briefings on Friday with NHS Lothian and then I went on to one with NHS Borders. Further to the answers to Daniel Johnson, it's not just an Edinburgh problem. Figures for beds as of today at the Borders General Hospital are out of 300 beds. Seven are occupied by Covid patients but 51 by those whose discharge is delayed. While appreciating the various causes of this, losing 17 per cent of bed capacity with all the predictable challenges this winter lie ahead, we have an immediate problem. Can I listen carefully to the cabinet secretary's answer? If he's also meeting with Ralph Roberts of NHS Borders, it's also a problem in the Borders. Yes, you could imagine I discussed this issue with every single health board. Of course, Christine Grahame is absolutely right, it's a problem that every health board contends with. There's also areas of very, very good practice which I'm ensuring is shared right across every single health board. However, Christine Grahame, as always, gets to the crux of the issue here, which is, of course, if we invest not just in care home placements, which are hugely important, but care at home and making sure that people have the appropriate packages at home, we hopefully prevent them coming through the front door of the hospital too. To give her an assurance, I meet the chief execs and the chairs every single week. Of course, Ralph Roberts is on those calls and we discuss those matters in great detail. I'm very grateful for the answers that we've heard today. Following the meeting on Friday, can the cabinet secretary say where the staff are going to come from that are needed to alleviate the problem across Scotland? Recruitment is under way, is going well, job adverts are not just out, but interviews are commencing and a number of people have already been recruited. I did reference in my question my answer to Daniel Johnson that Edinburgh does have an acute problem because there's a number of other pressures that are upon them from the retail sector, from hospitality and so on and so forth. Some of the £300 million of funding that I announced, of course, a bulk of that, a significant proportion of that was for additional recruitment of band 2s to force that work is very well under way and I'm happy if the member wishes to write to me if he wants more specific detail on recruitment, I'm happy to provide the numbers to him. Thank you, Presiding Officer. Can I ask the cabinet secretary if he will tell us how many people are now waiting in Scotland for a hospital appointment given the comments that he's made in relation to capacity within the system? I don't have the figures to hand in terms of exactly how many are waiting for a hospital appointment, but I'm happy to look to see if we have those figures and provide them to Stephen Kerr. What I would say is that we're investing heavily to try to free up as much capacity as we possibly can, delay discharge and freeing up those delayed, getting those delayed discharges back out and those people back out into community is going to help us to free up space within the hospital, see more people which is important. Our investment in primary care is really important for that, because we don't want everybody to just have to go into hospital to be seen where they can be seen in the community, where they can be seen at primary care is why we're making investment right across the entire system. For the exact figures that Mr Kerr is looking for, I'm more than happy to see if they can be provided to him.


When I first started coaching people, I was actually incredibly surprised by how many people had wanted to write a book in their life But if you look at the stats for the number of people that want to write a book and the number of people that actually write a book It's like 88% or something want to write a book, but very very few actually do Now in this video, I want to share the process I've used at this point write five books two of which have been full-length books in print and audio and in Kindle online and I want to share the process I've used consistently write what I think are pretty good books in the marketplace that have all performed really really well and Helped a lot of people What's up guys Alex Hein author of the book master the day now one of the big things that has helped me put together my books Has been the process of journaling to not only get clear on what I'm doing in my life and with my goals But also to figure out how do I actually create a book that has a masterpiece in terms of The written quality and how it sells so if you want I've included in the first link in the description a free journaling worksheet As well as an email course. That's how to use journaling to figure out your life and become more successful So the first step for me in actually creating an amazing book is the inspired idea You know when I first wrote my first book master the day the idea came to me in the way that an intuition often does It was one of those things where I was like I really have to write this I've been coaching a lot of clients and I was answering the same questions over and over and over again And I was also trying to explain how the same habit advice we use to lose weight Is it the same thing you can use to improve your finances your relationships your happiness anything? And so my idea was oh, I should write a book that links them all together my goal-setting philosophy of life And so I think for you if you're looking to write the book, what is that inspired idea that is exciting you? You know instead of trying to figure out like what's the book that my business company YouTube channel needs? You just think like what is the exciting book? What's the book you want to read? What is the cool book? That's the first thing because of course it begins with the idea now The second thing here is write the table of contents before you write the book. This is humongous I meet so many people that I've actually coached through writing their own books and they get stuck with writer's block Structuring the book where do you start and the reality is that if you start? Facing your computer every day with the monumental task of writing a book It's going to be very difficult to start but if instead you're going through the table of contents and you're like, huh? What is my big? What's the big idea of my book? Huh? What's principle number one of my big idea? Huh? What's principle number two of my big idea principle number three four and five? So for example, you can look at the way that I structured my book where it's broken into two parts the first part is in general the prologue and What I call the four inner horsemen of the health apocalypse These are the things that hold people back from building their best life and from getting fit So I go into horsemen one two three and four and then part two is Really these nine success habits I learned from helping people lose weight and improve their life and turn it around So the first part is what holds you back the second part is what will set you free? You could apply that framework to basically any niche or any topic And then the second part is we go through habit one habit two habit three and so on and so forth And once you have that table of contents written all you do each day is break it down and you fill it in The third piece is the chapter headlines now the thing with each chapter is you don't want it to just be chapter one Chapter two chapter three unless you're writing a fiction book a story book if you're writing a book That's like how to improve your life or specific for your industry or your niche Then make them interesting, you know make the titles like look at the titles of my book It's like that for a reason what no one tells you about looking and feeling amazing The big secret what I learned interviewing people that lost over a hundred pounds The four inner horsemen of the health apocalypse the most priceless gift in the world Like these are you should be able to flip through the book, but whoa this sounds interesting I know that sounds kind of obvious, but there's a lot of books. I flipped you and it's just like The same old same old the fourth thing is to begin your chapters with a simple format Which is you tell a story and then you give an action step The most easy format you can apply is let's say your book is about how to get more website traffic You tell a story I started a knitting blog and it sucked and I hated my job And I wanted to quit but nothing was working and then I did the strategy and then look how awesome my life is now Cuz I quit my job and then you teach the strategy Now in this in Master of the day for example the first book I wrote every chapter is usually giving examples or being specific like this is what this person did like Lawrence old jeans or how this person stops being a perfectionist and then got results And then you teach the principle because that way you're not just like talking Stories are naturally engaging and they're definitely the way that really it makes the book easily flow And that's the thing when you're reading it you feel the flow now the fifth part of writing a great book is Having a timeless quality So there are a lot of books that are written that are great for the times today You know their books that will help you improve some specific aspect of life But they're very time-sensitive like books written about a certain modern celebrity Books written about a certain event in history or books written about like internet Tactics and tricks to grow your online business. We don't know where that'll be in 10 years But look at the books that stand the test of time look at old-school personal development books Spiritual books the Bible the Dao De Jing the Dhamma Pada All these books are timeless in their information So if you're writing a book unless it is related to a specific niche try to create a timeless quality No one remembers the things from a book on 51 ways to lose weight 51 ways to grow website traffic 51 ways to get her love People don't remember those things right they want the one thing They want the one unifying principle in your book and so if you can arrange it around almost like a thesis sentence Like you remember writing papers in high school. What's the big idea each book should have a big idea It's called master the day the big idea is you look at the habits you do every day and that was deliberate That was the whole point creating a title that served as the mnemonic device that you can reflect back on and be like Yes, that book gave me this very specific insight and this is how it's changed my life Cool. I hope that helps you guys now, of course Don't forget the first link in the description is how I used journaling So not only figure out what to do with my life But to become more successful to write all of my books and to do all of that really before the age of 30 So if you like you can check out the first link in the description Get that free journaling sheet and the email course and you can check out my last two videos right there and right there


Okay, let's start the final session of the staged talks, and we have some really great talks in this session, moving on to movement and more exercise physiology and some interesting things. So, it's my pleasure to introduce to you Dr. Doug McGuff, who has a book called Body by Science, and the title of this talk is Body by Science, a George Jetson workout for Fred Flintstone Metabolism. Thank you. The first thing I'd like to do before we get started at all is I saw Tom Naughton's lecture and it was just awesome. So in honor of that lecture, I want us to do a quick observational study. And what I want you to do is just to kind of, even into the back of the room and everything, is to stand up, take a look around, and look at everyone around you, because until this meeting convenes again, you will probably not be in a room with a collective body composition as good as this one's. Okay? And if you don't believe me about that, when you go home, stand up at the airport gate when you're waiting for your plane and compare the difference between what you see here and what you see there. And I think it is a very good observational argument that the paleo diet in all of its incarnations works. And it's also a good argument that high intensity exercise in all of its incarnations really does work. And the two combined together are very synergistic and very powerful, and that's what I want to provide support to in my talk. I want to give you an intellectual understanding for why you do what you do and why the two things when they're combined are very powerful. Now, for those of you who don't know what my credentials are, I will give them to you. I don't have any. I am a practicing board certified emergency physician. I don't have an academic affiliation. I can't show you a picture of the administrative building at my academic institution. I work at a place called Oconee Medical Center in an emergency department that sees 40,000 patients a year. The county that I work in is the county where the movie Deliverance was filmed, literally. And the little kid that played the banjo at the beginning of the movie, he's now about eight or ten years older than I am, and he is still a cook in the Waffle House. So that is my background. I run a personal training business using high intensity strength training. That opened in 1997. I had finally accumulated enough money to get all the equipment that I ever dreamed of for doing my own workout when me and my wife figured out that it was not going to go up the steps and into the bonus room over our garage. So my personal training business was born and the rest evolved from there. Now to be able to give you an understanding of why the paleo diet works so well and why it marries so well with high intensity exercise of all sorts, I'm going to have to teach you a semester of medical school biochemistry in just a few minutes. And that's a hard thing to do because medical school is probably the most anti-intellectual endeavor one could ever undergo. It's true. The learning is akin to drinking from a fire hose.  And the problem with that is is you learn to disregard the greater context for everything that you're learning and just try to memorize all the data that they're asking for you so that you'll be able to reproduce it on the test. So when I took med school biochemistry and memorized all the pathways, there was no distinction about linchpin steps and the whole process that really mattered and how it all fit together from an aerial view. So I give you this, med school biochemistry on a cave wall. As you can tell I'm not very facile with computer slide generation so this is a drawing that I made and a similar drawing that I made for myself in med school where I finally was able to understand the issues at hand. So I'm going to kind of show you what the different elements of this are. The thing inside the rectangle is just the cell and the outline of it is the cell wall. Inside the cell we're going to represent the mitochondria and then these other drawings up here represent other tissues in the body. This is my drawing for a muscle. This is my drawing for your liver. This is a drawing for body fat and I'm going to kind of go through the process of cellular metabolism. Glucose is going to enter the cell through an insulin receptor and it goes through a process that occurs within the liquid portion of the cell called glycolysis and that glucose is going to get metabolized through a 20 step process down to a chemical called pyruvate and in the process of that metabolism you are going to throw off some net energy in the form of ATP.  But the key is that cycle can move fairly quickly and cycle quite rapidly.  And that pyruvate is taken into the mitochondria and the mitochondria has an interesting story. From an evolutionary standpoint as animals climbed out of the primordial ooze they were largely glycolytic metabolizers and the end product of their metabolism was pyruvate. Mitochondria, it is theorized, were probably originally proto bacteria that developed a symbiotic relationship with the cell to consume the cell's waste product. So as the cell consumes, I'm sorry, as the cell consumes glucose and converts it to pyruvate, that pyruvate can get shuttled across the mitochondria and acted on by pyruvate dehydrogenase and then it goes through this process where it is metabolized to acetylcholacetrate, alpha ketoglutarate and generates through and through the respiratory cycle the byproducts produce a total of 38 ATP, a lot more energy per cycle within the mitochondria. And that's how energy moves through the cell in a normal condition. Now if the animal that is in possession of the cell becomes replete with energy, if they become very well fed then what's going to happen is, I think I need to take this off and hold it, what's going to happen is as this moves down and pyruvate gets converted to citrate, citrate will start to stack up within the mitochondria, what happens is that diffuses back out, is carried back out of the mitochondria and it acts on a critical enzyme up here, I put it in a little rectangle, critical enzyme in the process of glycolysis, phosphofructokinase gets allosterically inhibited and what that means is when citrate binds to it, it changes it's three dimensional shape so it no longer fits lock and key with it's substrate glucose 1,6 diphosphate, well big hairy deal, what that means is when it changes it's shape it becomes no longer functional but the good news is in a high energy state all of these enzymatic reactions are bi-directional so now you have energy input into the system comes through the insulin receptor but it gets blocked in a high energy state, it can go no further, well no problem so our adaptation is what we do is we go backwards up and back out and it's acted on by glycogen synthase and we take this excess glucose and we store it for future use and this is a big part of our big brain gamble as a species is our ability to store glucose for future use, now you can store average adult about 70 grams of glycogen in your liver and maybe 250 in your skeletal muscle, the glycogen in these two different places is for very different purposes though, the glycogen that is stored in your liver is largely for a moment to moment blood sugar control, your brain very much likes to see a stable blood glucose between 60 and 100 milligrams per deciliter of glucose to operate efficiently and the glycogen that is stored in there is tapped for that purpose, now the glycogen that is stored in muscle is for a very different purpose it is there for emergency usage on site, if you get in a flight or fight response scenario what is going to happen is the glycogen there can be broken down for usage on site in the muscle in question so it has a very different purpose and we will come back to that in a little bit but in our typical western diet we are getting a lot more glucose, a lot more refined carbohydrate than we have compared to an evolutionary perspective and if we took everyone in this room and we released us out into the wilderness and we said go hunt and gather, what we would find is that what you brought back for us to take an accounting of the macronutrient group that would be most difficult to find and the least amount brought back in terms of caloric amount would be carbohydrate and anyone that has been out taking survival training in the military or been out in a hunting situation or a survival situation will realize that fairly quickly that there is a lot more pharma to support your survival than there is flora, well it should then make sense that the signal to store energy should be predicated upon that which is least abundant in a hunter gather environment so when you have an abundance of that which is least abundant in the environment and the signal is going to become energy storage well that situation in the standard American diet in the western diet in modern times is put on steroids if we think about the amount of glucose that we can store in those two places it's not a lot now athletes can be trained to store much more glycogen than that but not a whole lot more glycogen storage diseases can result in a lot more liver glycogen being built up athletic conditioning can get you a little bit more glycogen within your muscle that's all true but what remains true is that no matter how close you are to these numbers any one of us could get up right now walk down one flight of stairs and within 10 to 15 minutes could have consumed enough to completely fill these stores and overwhelm the system well the system for storing this for future usage is for two purposes one is our big brain and the gamble that we need continuous energy supply for that brain whether it be in the form of glucose or ketones the other is we need a way to protect the cell from excess glucose deposition within the cell so we don't drive the end products of glycation that have been talked about we don't want to pour pancake syrup into the keyboard that's running this so part of that protective mechanism is to do something else with it and that's what's happening in the metabolic syndrome we have a situation where we are energy replete so this process gets stopped here we go back and store glycogen until we're full but if this keeps coming then we have only one response and that is to store it as fat for future energy usage so what happens is you get stuck at this level and the complicated story is that the this gets diverted glucose one six five phosphate gets diverted through a pathway called the pentose phosphate pathway that produces a high energy molecule and the citrate that built up gets converted to acetyl coa carboxylase acts upon it and goes through a series of reactions that forms palmitate this series of reactions the energy drives the formation of fructose one six phosphate to glycerol three phosphate link them together you got triglycerides it's stored as fat but what you need to know from much simpler terms is when energy stores are high and you can't go this way your glycogen stores are full and you can't go this way the only way you can go is here and that's where we are with the metabolic syndrome when you have the metabolic syndrome and this is stacking up on the bloodstream the response is to make more and more insulin but the protective reflex to that is to decrease the number of insulin receptors and their sensitivity so you have a situation where all energy input is being shunted towards fat storage but you also have the situation where someone that is now developing morbid obesity and the metabolic syndrome has energy trapping because their insulin levels are chronically high well how do you get stored energy out of the fat cell well it has to be acted upon by hormone sensitive lipase and the hormone that hormone sensitive lipase is sensitive to or one of them is adrenaline but it's also sensitive to insulin and if insulin levels are high you cannot cleave fat out of the fat cell for energy so you have a situation where as soon as their energy levels start to wane the morbidly obese have to eat again to get a feeling of wellness but then that gets shunted straight towards fat storage so if we follow under normal conditions glucose gets metabolized all the way through generating a total of 38 ATP once energy levels get high enough and your energy replete the citrate diffuses out inhibits this blocks you from going here you then store glycogen till that's full when you can't go this way you can't go this way it all goes towards fat now with that understanding we can now have an understanding of why paleo diet works and why high intensity exercise works and I want to discuss the contribution of high intensity exercise and this supports why we do sprints why we do sprint intervals why we do crossfit why we do high intensity strength training I want to support all those notions of exercise because what happens is it's triggering a primitive survival response and if you think about this this is truly a metabolic miracle it's a metabolic turn on a dime because if you think about when an animal is going to most need to invoke the fight or flight response it's going to be when if you watch the animal planet you will see most animals get attacked when they got their head down eating or drinking so here you have an animal that's in the midst of doing this but they metabolically are going to be able to turn on a dime and suddenly go from energy storage mode instantaneously to rapid energy utilization mode and that really is a metabolic miracle and the way that it happens is through what's called an amplification cascade and this is why high intensity exercise is so powerful is that what happens is that when you start to break down glycogen under this stress circumstance or under high intensity exercise you don't just do it on an enzymatic molecule by molecule basis you do it via an amplification cascade so if we call this glycogen phosphorylase we can say it's A, B and C it's a cascade A will just for sake of example actually activate 10,000 units of glycogen phosphorylase B each one of glycogen phosphorylase B will therefore activate 10,000 of glycogen phosphorylase C so you get a huge amplification and movement of glucose out of the skeletal muscle and out of the liver as well and that sets into motion a process where the entire metabolic syndrome can start to reverse because you're emptying out these glycogen stores so thoroughly they do have to be repleted and that's repleted by bringing up the number of insulin receptors and their sensitivity so that glucose can be utilized and so that it can be put back into the cell for storage. Now the important thing is the bulk of this metabolic shift is occurring onsite in the particular muscle that's working at that time and that this glycogen breakdown in the muscle is occurring via this amplification cascade therefore to occur optimally in an exercise regimen that you're constructing the muscle in question or the muscles in question must be directly in the line of fire. There are a lot of exercise modalities that you could undertake that are doing multiple different muscle groups at one time but you're kind of alternating between one and the other in the particular movement pattern that you're doing where optimally if you were really going to tap out that amplification cascade as much as you could you would want to have targeted work that's intense, unrelenting and is a well matched opponent meaning that it has to be attacking the targeted muscle groups in a continuous and uninterrupted fashion. To borrow words that Arthur Devaney likes to use and Nasim Talib likes to use the event must be extremal and far from equilibrium and anyone that's experienced this exercise whether it be CrossFit or high intensity strength training can attest that it is extreme and it is very far from equilibrium. It is a rare event. Done well it results in something called inroad and the way we define inroad is a momentary weakening of the muscle. So as you're doing very hard work with a muscle that's under continuous load you're recruiting motor units out of the muscle, little segments of the muscle are recruited in a particular order based on demand. You first recruit the slower twitch motor units that fatigue slowly and recover quickly. If the work's demanding enough you'll next bring in the intermediate motor units that fatigue and recover intermediate and if you've fatigued both of those rapidly enough then you will bring on board your fastest twitch motor units which fatigue quickly and recover slowly. The consequence of doing that is if this is your strength level and this is the weight that I've selected for you as you fatigue the window between the two starts to close. As it starts to close you feel extreme discomfort and panic. As they become equal to each other you can no longer move because if you had 500 pounds of strength and 350 pounds pinned on the movement you were doing say a leg press as you fatigue that window starts to close and when your strength level is 350 pounds and the weight 350 pounds movement stops. If you continue to attempt to produce movement you will get even weaker and the weight will overtake you and will actually drive you through the negative portion of the movement until you're completely fatigued. Well that loss of movement in my opinion is also a very preserved biologic function. If you think about it without movement you can't get food you can't keep from becoming food. So it serves as a very powerful stimulus for we need more of this muscle. Once again I just want to re-emphasize that the extreme old component you really want to place the muscle that you are working on in the crosshairs of a continuous load as opposed to just high intensity exercise that is for lack of a better word more focused on being a paleo reenactment or a functional movement. We got to think about really putting the muscles in the line of fire. Now in the wild in these fight or flight situations this accident this amplification cascade I'm sorry this amplification cascade we're trying to get at actually occurs by accident. You're attacked by a predator and you have to run or fight for your life or you're battling with a well matched opponent. A really high intensity exercise regimen if anyone's ever been in a wrestling match and experience the degree of fatigue that occurs with that that is probably the closest spontaneous thing that you will feel that is similar to what going through high intensity exercise is like. Then there's throwing rocks dragging a log pushing a sled a lot of the different crossfit incarnations are of this variety. If you experience this sort of indirect method of getting at this biochemical process that I've been describing for you what you'll see is that the systemic effect the metabolic effect you feel the met con if you will seems to be greater than the local effect. The loading will tend to be discontinuous. The goal is more extrinsic more reaching a certain number of complex movements 21 thrusters however you can get them. Well a lot of times you'll do seven or eight of them and then you pause and rest and you kind of let everything reboot and then you get four more and then you get three more until you've accumulated 21. So the loading is discontinuous. The other problem is that under these scenarios the forces tend to be high and carry some risk of injury and as a result you end up doing something that has been termed off-roading. Meaning you're doing lots of metabolic work without necessarily producing the in-line stimulus of glycogen emptying and localized muscle fatigue. The other thing is as the work gets harder the risk increases it becomes more dangerous. So the problem is is you're combining a very skill-based movement and you're carrying it to fatigue and as you fatigue your risk of having an accident and injuring yourself increases. What I try to do in my protocol is select a handful of compound weightlifting movements that are extraordinarily easy to carry out. I want to select movements that a patient or client that had cerebral palsy could perform in a good fashion and the reason is two-fold. One is for safety and two is I don't want the complexity of the movement to so overwhelm their psyche that they cannot focus on doing very severe hard work because that is where the good stuff is, the severity or the intensity of the work. So as you fatigue the risk of injury increases with fatigue and as a representation of that I got to say that I think a lot of people think that I have an ax to grind or I'm hostile to CrossFit and I am not. I love CrossFit. I love their sense of life. I visit their website every day. I watch a video before I do any of my own workouts because it's so inspiring. As a physician the place that I run, I try to keep my medical world separate from the workout world for medical legal risk reasons. As a physician I probably could not own a CrossFit box because if anyone got hurt they'd bury me under the courthouse in terms of medical legal risk. But one of the points I want to make is that this isn't just a concern that I have that's theoretical. If you visit the CrossFit forums and you go to their board you will find under the category of injury there are over 3,800 posts with over 28,000 comments. And if I just look at today's on my iPhone we have my rotator cuff injury, tenderness in lower back, leg numbness, dull left shoulder pain, my slap journey. That's just torn labrum in the shoulder joint. My supraspinatus infraspinatus drain, torn rotator cuff, possible labrum. My shoulder MRI results, training with a broken ankle. Any one ever ruptured rotator cuff overhead squats cause my arm to become numb. And it's on and on and on. But my point is that a lot of what's done there is skill based and is also movements that are functional and are paleo but are not congruent with our biomechanics. And a lot of the movements really particularly for the shoulder joint set you up to have impingement and injury. Now the characteristics of body by science or a high intensity strength training that focuses on very basic movements with a continuous load done at a slow pace and generally what I recommend to people regardless of the equipment you're using is to lift and lower the weight as slowly as you can without it deteriorating into stops and starts. And depending on the quality of your equipment it may be different. If you have the very best stuff that's made it can be 10 seconds up, 10 seconds down. If you're in a commercial gym and the strength curves and friction issues are not as ideal as they could be it may be 4 seconds up, 4 seconds down. But whatever it is as slowly and smoothly as you can so that you're under continuous load. In addition to continuous load that slow movement controls acceleration. Force is mass times acceleration. When things become ballistic force goes up greatly and your chances of injuring yourself go up significantly as well. That continuous loading we never let someone on any movement get in a position where they're resting on a bone on bone tower where the muscle can unload. We have them in a position where the weight is always loading the muscle and that causes inroding which is that rapid, deep paralytic fatigue. And the interesting thing is is done with this sort of protocol. As you get weaker you actually have less risk of injuring yourself. Reason being is because you're moving slowly and you're becoming more fatigue. The workout actually your risk for getting injured with any modality of exercise is always the greatest when you're fresh because you're the strongest and you have the most force producing capabilities. So a lot of times it'll be your first yank out of a deadlift or a snatch not the one towards the end where people get hurt is when the fatigue adds up and you start getting sloppy. But under this scenario you're literally getting too weak to injure yourself as you reach this deep level of fatigue. So what I like to think of doing with my clients is to get them in condition where they can then with greater protection go out and pursue the skills of functional activity. Separate the conditioning from the functional training so that they go into it. Now in the past the paleo skills and the paleo conditioning were inseparable and dangerous. You're only encountering them if you were running for food trying to keep from becoming food or fighting someone or trying to defend yourself. And the conditioning was coincidental to the skill. The two ran in tandem and the conditioning was just along for the ride. The other thing is that whatever the activity was the adaptation was very specific to that activity. And that's the thing that's neat about muscle is because with muscle whatever our training incarnation is we can all be right. Because muscle is probably some of has the best plasticity of any tissue in the body. It will adapt to whatever you throw at it. And from my standpoint I don't care what it is you favor or do I think the important thing is that you're throwing something at the muscle that demands an adaptation because an adaptation is where this stuff is. But the paleo skill and the conditioning the adaptation is very specific to that particular thing. If you're going to be doing snatches your skill conditioning will be very specific to snatches. And it won't necessarily transfer to thrusters or slam dunking a basketball. In fact it won't. Not directly anyway. So now under a more slow cadence controlled high intensity strength training approach we can keep skills and conditioning separate and safe. The conditioning is done deliberately. We're deliberately placing the muscle. We're not trying to show off or show performance. We're not extrinsically oriented. We're not trying to get 21 thrusters followed by 15 or something else in a 500 meter row. We're not doing something that is quantitative. We're trying to produce something that is intrinsic and qualitative. We're trying to put the muscle under continuous load and we're not necessarily trying to show better performance. We're trying to produce the most rapid and deepest level of fatigue in the shortest amount of time that we can. Both for efficiency sake and for the best bang for the buck. Under this scenario you can have the protective effect of the conditioning before you take on the learning of the skill.  And that failed miserably in my own facility. And what I started to realize is that when you give people this kind of conditioning you're giving them a Ferrari and I'm trying to tell them you can only drive in a school zone. What I have found is that the type of conditioning that high intensity exercise of any form seems to do is to wake up the active genotype, to trigger non-exercise activity thermogenesis. If you look in all these lectures and you look at the people that stand at the back of the room and pace and fidget and can't hold still it's all the crossfit guys and all the high intensity strength training guys. And it's because I think it really does express an active genotype that makes it hard to hold still. But I also now encourage my clients when they want to train more frequently I tell them to go out and find a sport. If they want to take up crossfit or do whatever please do so. Whatever your sport is weigh the risks and benefits. I was a professional BMX racer that's what got me into strength training in the first place. I have a BMX track built on the lot next door to my house disguised as landscaping and that's my thing. But it has its risks. I broke my ankle and I broke my foot and it sucks to be in a walking casper for eight weeks while you're working in the ER. But you can have the protective effect of the conditioning before you take on the skill. And if that skill is Olympic lifting you'll be better suited to do it without injury. So now you can truly focus on the skill without having to have the burden of bundling the conditioning in the skill conditioning in with it. And also without the risk of having fatigue compromise your skill conditioning. If you're going to learn a skill the accumulation of fatigue will harm the acquisition of that skill. So now you have the protection from injury but also you can practice the skill without having to worry about wrapping your conditioning into it so you can acquire it with more efficiency. So the message that I've tried to get across in my book and in my blog is a deliberate placement of the stressor in line because the metabolic effect we're looking for is something that occurs local and onsite in the muscle. Continuous loading which produces an extremal event that is a well matched and relentless opponent. The most intense type of high intensity strength training you can do involves no weights and no weight stack. The most intensive exercise that's ever been devised that produces the deepest level of fatigue is something called infometrics. And it's basically a machine that pits one limb against the other.  The next thing is that the local effect that we're looking for is what produces the systemic effect and the systemic effect is extreme. The degree of Metcon you feel from doing five sets in this fashion will equal or exceed the degree of Metcon that you experience in doing fight gone bad or something of that nature. The focus is on in-road, on focused fatiguing of the targeted muscle and there's very little off-roading which is just producing a lot of metabolic work but because you're alternating between muscle groups you're sort of like that lizard in the desert that stands on two feet there's always a muscle group that's getting a respite. So you're doing a lot of work but not producing a lot of in-road and that produces off-road and it gets safer as you fatigue and you can condition before you learn your skill. But in the end what I really want to take from you is to not sell you on my version of exercise. What I want to sell you on is that the paleo diet is good. As an exercise geek I was not very into the dietary aspect of things until about 1998. I was asked to write an article for the Atlanta Journal of Medicine on my version of exercise and when they sent the journal to me saying here's what you wrote I happen to be on an opposing page of an article written by another author, Boyd Eaton. So that was my first introduction to the paleo diet and I had good success on my clients but I never did have really impressive success until we started instructing them in an ancestral or paleo type diet. And that made it perfectly clear to me that no matter what your incarnation of exercise is you cannot exercise your way out of a bad diet. No matter what the version of exercise is. Now it will allow you to stave off the wheels falling off as it were for a little bit longer. If we think of the whole metabolic syndrome as a tub overflowing you can think of the paleo diet as turning off the spigot and you can think of proper exercises pulling the drain plug. Well proper exercise of pulling the drain plug without turning off the spigot if you're already overflowing is not going to make much of an impact. But if you do both the amplified effect of the two together is so great as to almost not be believed. And that's the message that I want to give everyone is that whatever your version of high intensity exercise is that you prefer please do it. And if there are risks involved take them into account and still do it because the benefits regardless of the risks whether it's my program or anyone else are so great that it's worth it. And for people that are starting out in the process of a paleo diet I can only say that incorporating high intensity exercise with that is not something that you should be afraid of because it will really kick start the process for anyone that's wanting to take on a paleo diet. By virtue of the emptying out of those glycogen stores you really do make a difference in that regard. At this point I'm done. So you guys have any questions? I'll be happy to entertain them. Hello Dr. McGuff. I've had people who insist that the whole low carb way of doing things is wrong. The reason they give me is could you put up that graphic you had of your hand drawn graphic there? My biochem on a cave wall. Yeah biochem on a napkin there. I'm trying but I'm not getting it to respond. Oh I'm going the wrong direction. There we go. What they tell me is they insist that de novo lipogenesis is very difficult in the human body so when you sketch it out here the glycogen stores are already full we're putting more glucose into the system. My thought was it has to go somewhere. Your blood sugar is going to go toxic. So to me turning it into fat is the logical place where it would go. They insist that some people insist that de novo lipogenesis is very difficult for the body to do. It doesn't happen. Does it happen and if so how do we know that it happens? I guess the best answer is that we probably ought to walk and find Dr. Lustig and ask him but here's my opinion and this is just my opinion. My opinion is that their argument is probably true under normal physiologic circumstances but what we're dealing with in the standard western diet is very far from normal physiologic circumstances and I believe that's why we're seeing what we're seeing but if we try to apply biochemical knowledge from what should be normal circumstances to what are very abnormal circumstances I think that's probably where the argument falls down. But I would refer to people with fancier slides than me for that answer. Thank you. When your muscle reaches the paralytic condition as you call it, is the glucose completely out of the muscle then? No, that's not known and I don't know if the glycogen store is ever completely empty but I think it's safe to say that if you go to the point where you can no longer move the given load, you've reached muscular failure and you're pushing as hard as you can I think it's safe to say that you have done all that you can do and I think it's the most rapid and effective and efficient way to get at it while consuming the least recovery sources possible and exposing yourself to the least risk of injury. So your goal of this weight lifting basically is to drain one of the goals is to drain your glucose stores as well as build muscle, right? Correct. For two reasons. One is to aggressively empty the glucose stores and restore insulin sensitivity. The other is to aggressively recruit and fatigue muscle to stimulate a muscle growth process and a shift towards more fast twitch glycolytic metabolic profile. As you grow more muscle what you're doing is you're increasing the size of the largest glucose depository in your body and that has a very protective effect in terms of the metabolic syndrome itself. Hi. How important is continuous load in the context of training to failure? For example, are there studies showing that doing barbell curls is superior to doing alternating dumbbell curls which is in turn superior to doing a rest pause version of either? As to how important? Yes. Probably not real important. I think the real issue is that the intensity reaches a level that's high enough where you ultimately do reach muscular failure. There is some theoretical thought that having periods of rest but a rest pause may allow an even deeper level of fatigue. Right. So possibly a gain offset by a loss. Correct. What's offsetting for a significant portion of the population is that in order to do that you're going to be increasing your mechanical workload and that also increases your metabolic workload which is a good thing but that creates a level of work that for a significant number of the population might result in difficulties with recuperation from one bout to the next. Thank you. Hey Rob. Doc. Amazing talk. The science was great but really the pertinent question here, what's your friend time? The answer is I don't know. But I do play around with that stuff. I have a concept to row in my garage and I do partake of those sort of protocols and enjoy them immensely. I do love CrossFit. I love their sense of life and I love the Metcon aspect of it in particular. I love to lay on the floor gasping. It's just part of me. It's what I do. Well I don't know what a friend is. The only thing I know is that my daughter's name is Helen and that's not the one that I always hear on Rob's podcast I imagine. Well let's give another round of applause for Dr. Doug McGuff. Thank you.


And then you got the purchase orders. Now, the purchase orders would only be in place if you're in a system where you have inventory and you're able to basically request inventory without actually paying for the inventory. So it's a request kind of form to your vendors before you enter the bill or the check form or expense form for the inventory. So use purchase orders. So if you don't use them, you could turn them off and then you won't have that added kind of item be a little bit less clutter possibly go to the to the list. You can customize field to manage. So if you wanted another line item in the invoice form that you can sort by you can add that custom transaction numbers lets you use your own number. I'll keep it where it is by the default and then the default message. You can add a message on the person purchase order here by default and test that out if you want as well. So I'm going to save that.


Hello there, this is the family doctor as I remember. Yes, I've got it right here on my desk Yes, here it is. Yes. I know honey. I'm to take this bottle of pickled peaches to the benzins All the manors I see yes, honey. I seem to recollect you're saying something about the manors now All right. All right. Yes, I'll take it right over when I leave here All right, Lou. Goodbye. Hmm? No. No, I won't forget. I'll hold it my lap all the way home I mean all the way to the manors. All right. All right, honey. Goodbye Dear me. She even phoned Mrs. Maynard to tell her I was bringing the pickled peaches over Sort of put me on the spot as they say in the movies Gosh to Friday. Great little woman. Just what I need It was empty. Nobody's here. Oh, they're probably in the bag. I hope Johnny's here instead of Pete Yeah, well, I hope so too Call up. Why don't you? It gets Pete. It's us. Mr. May Billy and Jimmy Maynard How's your father the Reverend fine and your mother fine? Good. Well, what can I do for you boys? We want a pint of vanilla ice cream and a pint of strawberry Haven't company to your house. Are you more says dr. Adams is coming over for to visit this afternoon And she's got to have some ice cream. All right, boys. You can't say that Pete may don't take care of his customers That's why there's only one drugstore in Cedarton. Oh, the rest of them are scared to put up Oh, dummy asking. Oh, wait a sec. Well, yeah, you got to take your time and things like this sir in the pint of strawberry coming up Yes Hey, boy, how much is it? Mr. May? Oh 45 cents a record. It isn't 50 is it? Well, no, I had 45 Didn't I? Okay, here's four bits and we want the best five cents a guy you got it Seaguar. Yeah, yeah, you'll see a dad. He wants it the Reverend Reverend Maynard wants us a seaguar Yeah, he wants it but far to smoke of course And you mean to say the Reverend Maynard's taking up smoking sure he's been doing it for a long time Only you only you don't want anybody to know about it. Well, I'll be plowed for a for it.  I don't know exactly just just the best five since he got I got I guess a one ain't too To a woman ain't too strong. He means yeah Well something tells me this ain't right selling tobacco to minors Let's see in this how you're the Reverend Maynard's boys. I'll give it to you Here you are. Gee. Thank you, Mr. May. Well, what do you know? The Reverend Smokin and a nickel cigar at that. I never would have thought it How do you do, Dr. Adams? I'm also glad to see you. All right. Welcome on in Mr. Maynard's in his study. I'll call him Glenn oh, Glenn. Yes, Virginia. Dr. Adams is here. Won't you come in? He's preparing his sermon. Well, maybe you shouldn't have bothered it. That's perfectly. All right. He's almost finished Well, Grant, I'm glad to see you. Hello, Glenn. I want to come into the parlor. Thank you Well, Grant, you caught me at work. There goes it Most people think a preacher only works on Sunday, but let me tell you it's a seven-day a week job Just like yours. You doctors can't put anything over on us preachers Sit down, please Dr. How is Mrs. Adams? I didn't see the church last Sunday. No, she drove out into the country with me Oh, yeah, Lou used to be your registered nurse, you know, and she helped me out whenever I Goodness Virginia. What is that? Well, you ought to know by this time, Glenn. It's just the twins arriving I hope you'll excuse them, Dr You drive through all right now Don't you say how do you do to dr. Adams boys?   I got it. What do you think I ate it? He doesn't broke is it? No, it's okay. Come on We'll go to the shed Hey, you got a match. No, I almost forgot. I can't run from the kitchen. No, no get a handful. Okay. I Got him. Come on then it looks kind of big donut ain't too big for the two of us Well, maybe not now. Let me see how does judge Windsor bite off the end like this, I guess yeah, that's it Golly that tastes funny. Nothing like it's a gar smell. Do you want me to light it for you? Oh, no, no You go first. I'll let you have it first this time Jimmy Well, I can lack smell Billy smell here. Let me have it Oh, it makes you cough. I mean Judge Windsor don't cough when he smokes. Let me try it again. Maybe I won't cough this time No, see I didn't cough. Okay here.  Yeah Kind of here here. You can have it again for a while.  I'll wait well Okay, you look kind of funny. Do I here? You take it. Okay How how do you feel? Well, I feel all right. I I guess See Billy Let's throw this away, huh? I'm kind of tired of it. Aren't you?  Okay? I Think that's a swell idea Come on Gee are are you as dizzy as I am dizzy, huh?  Thank you Thanks very much. Yes grand. I hope that you were playing Come on up stage. What is it mother? What's up? What in the world has happened? I wonder Mother yes, Glenn. I I think this is a case for dr. Adams myself. You'd better wait in the parlor. Well, just as you say Glenn Doctor Hello boys. You don't feel sick. Do you? Let me feel your pulses and both at the same time as I know these symptoms You know Reverend the best cure for this is a good dose of food food. Yes I'd suggest some oyster stew They're followed quickly by scrambled eggs And then ending up with nice dessert of waffles and syrup Well, I'll get that for them right away doctor And I think I'd better hurry down to maize drugstore and get a bottle of castor oil. Yes, yes, I'll go right Oh Come on grand. Let's break the news to their mother. Oh It is serious is it dr. Adams. Well I'm afraid it is mrs. Maynard.  Oh What is it? Cigaritis Cigar Cigar I Cigar oh My baby mother You may as well know it now as any time the twins are growing up. They're 13 years old This is the family doctor. I'll be in to see you again right soon. Goodbye


Good morning, everybody. It's always great to start the new vlog by having to close the old one, because yeah, that's a thing. It is Sunday, October 23rd, 1131 a.m. And we are kind of just getting going because after getting the kids from the airport very late last night and having them come here and get the dog and their car and blah blah blah. It was pretty late by the time we got to bed, so anyway, I have to fix one of the dog's toys because she chewed a hole in it again and and we have Hazel downstairs, our robot vacuum vacuuming the floors. And and yes, we gave the robot a name just because we didn't know what to call her and we wanted to give her a name and we thought Hazel was cute and you know, I don't know. Anyway, I think we also probably need to clean the gutters because it has been raining on the gutters are full of schmoots or about to be full of schmoots. So I think that's going to be a thing today. Past that, no idea. All right. I guess, oh and laundry. Always with the laundry. All right. I guess I better get to it. It's not going to do itself. I'll be back guys. Again, that squeak. It's my shoes and my orthotics. Anyway, every time I get a new pair of shoes and or a new pair of orthotics for a couple good couple months, they squeak like that. Anyway, despite the fact that we had a late start today, we've gotten a lot done already. But before we do gutter cleaning, we're going to go for a walk because yeah, it is Monday morning, October 24th. Well, it's not Monday morning anymore. It's 109 p.m. I've been answering phone calls and working on my pigment making video. Well, not the video yet, but the pigment pigment making, getting surprising results. But anyway, working on that, I also was editing video and replying to comments. Anyway, I think it's time I go eat lunch now because yeah. As I got all my work upstairs done and laundry done, dishes done, all the chores and things got the typing done for the week. That's for the social media posts. Got everything scheduled, video load and of course, edit it. If it's loaded, it's edited anyway. In a couple minutes, Bob is going to be off work until his meeting at seven. We were going to go for a walk. Only, I don't mind walking in the rain, but that's pretty hard rain. We'll have to see. I don't know. I'll be back. Morning guys. It is 10 a.m. straight up on Tuesday, October 25th. Don't get excited. I looked. We're obviously in the car. We're going to go run some errands. How much gas do I have? I guess we're getting gas first because I only have a quarter of a tank. But anyway, we're going to go run some errands. Mostly fun errands, Dollar Tree, Hobby Lobby. I need to go pick up some medication and I want to go look at some new house plants. And I need to check on the PO Box, but that's like low on the list. And if I don't get to the PO Box today, it's no big deal. Despite the fact that it's raining, I'm going to head out for a walk. You know, Bob can't come with me. He's working. So that's okay. He likes to go walking late. I don't. So anyway, he likes to walk late. If that's the only time he can get out, which he's going to do tonight, I don't really like to do that. He's got meetings pretty late this evening. So I'm going to go walking now. It is, as you can hear, drizzling a little bit. But last time I checked, I'm not the wicked witch. I'm not going to melt. At least I don't think so anyway.  This is what my hair does when I get right out of bed. It's 7.22 in the morning on Wednesday, October 26th. For the first time in what almost three years, Bob has gone into the office to go to work. He's not too happy about it. Neither am I because he likes working at home and he's very productive. Anyway, it's going to be weird being here in the house by myself today. But yeah, it is what it is, right? All right, I'll be back. I am dressed sort of awake. I know. I scheduled my post-Farzy Trio to go up in a few minutes. I microwaved all of the pigment jars that are soaking. We're going to do it obviously another big batch, fairly big batch of found pigments. I did, as I said, pick up some leaves last night. So we will try. I have three more up here of my earth pigments that I want to try making leg pigments from. So we will get those done at some point but it is not a fast process. So yeah. Sorry, I'm getting messages from my deacon. It's pretty funny. Anyway, in the meantime while we're hurrying up and waiting, we've got pigments soaking. We've got some finished leg pigments doing their drying thing. Like I'm telling you guys, none of it is fast. It takes like days. These have to soak for a minimum of 24 hours before I can try to make the leg pigments out of them. These, once I do make the leg pigments, take two to three days to dry or more. In the meantime, my desk is full. It's a good thing I don't have anything pressing I need to do. So yeah. All right, I'm going to reply to Mike's funny comment and then I guess I'll go down it and maybe fold laundry because that's been needing to be done for kind of quite a while. So anyway, all right, on to the next thing.  It must be Halloween or just about a house because they really go all out for all the holidays. So cool. Morning. It is 10 30 ish Thursday morning October or something. What is it? What's the date today? October 27th. I have counseling today at noon. And before that, I took some of the same pigments that pigments pigments pigments that we already did late pigments from the same materials. And this time, we're going to try it again. So this time, I gathered enough to do some dry earth type pigments. But I also ground all of them up and I ground them up in a blender with some water rather than chopping them up with scissors and to see if we get better results than we did last time. For instance, choreopsis, which is one of the plants in my front yard. This is what it already looks like and it's only been in here a couple minutes. And yesterday when I looked at the water from the other one that was just like cut up with scissors, you could still see through it. You can't even see through that. And the resulting lake pigment from it, hold on, something like that looks like that. So there's very little there. I have another one that again was actually a bright pink water, but this has only been a few minutes and it looks like that. You can't even see through it. And the one from yesterday like has a little bit on there, but I think that might just be baking soda. I think with some of the plant material, when you do a lake pigment from it, the way to go is really to blend it up with water in a blender to get really good results. I haven't found that heating the water or boiling the water makes a whole lot of difference, but definitely blending it into said water does. And then just leaving it sit like that for, you know, two days, three days before you try to make a lake pigment out of it. Anyway, I'm going to be filming a whole video on it. So you'll get the instructions there. Okay. We're going to go on a sketchwalk. I think the gardener's here. So it's probably a good time for me to do that. And I don't know if I'm going to film it, but we'll see. I'll be back. On this rainy, Oregon morning. It's okay. I like the rain on that. We're going to go to the grocery store this morning. A couple of the kids and my dad are coming to dinner tonight. And I guess I need food to feed them with. So we're going to, we're going to go do that. My pigment experiments are coming along nicely. I should be able to start filming sometime next week. Yay. And we won't tell Mr. Bob. I stole a rock from his yard again to grind pigments with. I do have a mortar and pestle. And I've been using that, but I want to try the mortar bowl with a rock. I do have a bigger mortar and pestle on my Christmas wish list. We are going to go get the errands done because I have other chores to do before people come over, including catching up on my daily drawing. Did I say what day time it was? It is Friday, October 28th, 941 a.m. Anyway, we're going to go try to get all of our errands done early. Hopefully I can find everything at Winko, but I'm guessing I'm going to have to go to Walmart for some things because Mr. Bob needs beer and they never have the brand that he likes at Winko. So there's that. So I'm going on a beer run. All right, that's it for a minute. I've had all my coffee and my morning oatmeal. Can you tell? All right, that's it for right now. I'll be back. Okay. I think the hardest part about grocery shopping in Oregon is going to crack y'all up. Well, maybe. It's finding my car afterwards because yes, I forget to park it and I know some of you. I forget where I park it and I know some of you do that too. But there's also like five million red Subaru Apex in Oregon. All right, maybe five millions of exaggeration, maybe only one. Or red SUVs. Red seems to be the color. My car is red. Yeah. So anyway, finally found my car. I'm soaking wet. I'm done though. Yay. So we get to go home and we should have, it's only just before 11. So there should be plenty of time to get, maybe the things I want to get done before dad gets here and get groceries per annuled outside. Yay, I'll be back. Before I got all of my chores done today, I got some more pigments working. Again, we're just about ready to film that, I think. Caught up my notes on said pigments. I got my sketchbooks, daily drawing books for next month, November, ready to go. And sometime tonight, I think I will just go ahead and finish October. There's three or four days left. I'll just finish the days. We were going to do family dinner night tonight, but we still kind of are, but it's just us and my dad because all the kids are either busy or sick.  If you're busy, I understand. So, you know, all right. So I don't know, we might make pizza still, but I don't know. We'll find out. I'll be back. Just about lunch, Saturday, October 29th, in case I've messed up videotaping this morning because, you know, it's me. You never know. Anyway, we're headed out for a walk. It's misty. So I have my raincoat on.  So before it does it again, I'm going to go get some stuff in. Go see what we can see. I've got my bags in my pocket in case I find things I want to try making pigments out of again. Anyway, all right, let's go get it done. I'll be back. Hey guys, I forgot to close the vlog last night. Oops. We had a kind of a busy day yesterday. I kind of had kind of a long to-do list. We got most of it done yesterday. We did a couple more things today, but that's for next week's vlog. Have a good one, everybody. Check the video description for relevant links, ways to support the free content, all of that stuff. I mean, the process of planning and filming, a kind of a big-ish video. The patrons and supporters will get more details than you all will, but you're going to get enough to be able to do it yourself. Anyway, that's coming up. And it's a lot of work, but it's going to be pretty exciting, I think. So stay tuned. Like, share, and subscribe.  And I'll see you next week. Bye, guys.