How do you improve your cognitive function? We're gonna figure it out today and to help us do that. I've brought in Max Lugavere Who's joining me now from New York. How you doing max? I'm doing great. How are you James? I'm doing terrific. Thank you very much and Max is somewhat of an expert on cognitive function he works for a Yahoo health is a guy who actually interviewed me at the bulletproof conference in Pasadena in October and He interviewed me about the 30-day no alcohol challenge Which you've heard me talk about here on the podcast and on the YouTube channel And now I'm returning the favor but because Max is a very knowledgeable guy on all areas of health as you would hope that an editor Of Yahoo health would be Max, it's great to have you here mate and Where are you joining us from right now? I'm coming to you live from New York City I just got back actually yesterday last night I was in Naples, Florida and that lately my home has been a thin metal tube hurling 30,000 feet above the ground But no, but home base for me is primarily in New York City, but you're a Miami boy. Are you from Florida originally? No, no, I I've spent time there. I went to University of Miami, so I've spent a good amount of time in Miami And I lived in LA for 10 years also, which is where I know you are yes Yeah, and now and you've been working on a documentary which you were telling me about called bread head Which I assume is about the dangers of bread Is that right and how it affects our health? Well, it is about so it uses bread as a metaphor for a highly processed food masquerading as a health staple I you know when I grew up and certainly, you know up until just a few years ago. I used to consider whole grain bread something that you wanted to eat a lot of in order to be healthy and You know, I've always been a very health conscious person so I would eat a lot of it and What I realized is that your average slice of whole grain bread has a higher glycemic index and table sugar It's America's number one source of dietary sodium. It's highly processed and refined It contains gluten which affects the way our guts function and so all these sort of insights, you know, it started They started to accumulate and coalesce and then it dawned on me That it's really not something that you need to eat necessarily And so I don't single out bread as being the one instigator of brain disease or anything like that But I think that it's important to be mindful of the choices that we make as they pertain to our brain health And bread is one of those things that if you're really seeking optimal health, it's the easiest sort of Next yeah, yeah, you know, I when I got onto the paleo Lifestyle, if you like the paleo style of eating about five years ago back in 2010. I was shocked when My paleo mentor if you like a guy called Chris Aschenden who's called Chris the Kiwi Told me cut bread out of your diet mate. He literally said Cut bread out of your diet mate just like that and I was like, are you kidding me? What are you talking about and he started telling me much, you know, similar to what you just told me and I did I was hosting Sports Center on ESPN at the time and I cut it out and I also cut out White rice potatoes and soda and in seven days. I lost like ten pounds It was out of control and my mother who was watching me on the TV on ESPN at the time Actually phoned me and said James. What's wrong with you? I'm like, what do you mean? She goes you've lost so much weight in the last week.  Why is this a passion of yours? That's a that's a really good question so three four years ago, I Have a family member my mother who started showing signs of cognitive decline and This was in the absence of any prior family history to my knowledge of things like, you know dementia and And it was you know, it was traumatic as it would be for anybody But again as somebody who's always been really health-conscious and Has really had a you know penchant for reading science and understanding research As soon as the initial, you know trauma subsided I really started to dig in and I had the luxury of being able to do that I guess because of just my work Into the into the into the research and you know what I what I learned and At the time I focused on Alzheimer's disease because Alzheimer's disease is the most common form of dementia It's not that my mom had Alzheimer's disease, but It's you know, the fact that it's the most common disorder means that there's gonna be a whole lot of research surrounding it and what I learned at the time was that regardless of the neurodegenerative disease that you're talking about there's all these overlapping similarities and And so I just I focused on Alzheimer's and I sort of became a bit I guess of an expert in that but really my research Is all is you know in come this is other diseases to you Parkinson's You know, I did a vlog recently on a Lewy body dementia because it was revealed that Robin Williams had it and that you know got picked up And got a ton of views So I so I became obsessed to this diet lifestyle brain health interaction because of my mom and because of you know My relentless quest to find anything that I could do or give her or you know Have her avoid that might improve her symptoms, but then also on the other hand, it's not just about my mom It's about me It's about trying to find a way now that I know that I have this family history all of a sudden from out of nowhere Optimize my own my own cognitive health I learned that changes for these kinds of diseases that we're talking about for which there really are no meaningful treatments Begin in the brain decades before the first symptom 30-40 years before the first symptom and you know if you subtract 30 for my mom's age you get me and And this is a problem that is really reaching epidemic proportions in Western society. I mean You know, so one of the things that'll become very clear if you watch Or listen to any of my talks or read any of my articles is that I'm I'm very interested in this connection between Metabolism and the brain so the link between for example insulin resistance and the brain and You know the recent estimates the most the latest estimates Suggest that 50% of US adults are either diabetic or pre-diabetic That a yeah, exactly being diabetic I Just act I get just to interrupt you for a second I had a friend of mine tell me she came over to my house a couple nights ago and told me that she's been Todd told that she's pre-diabetic or she's in I'm not sure if that's a phrase Pre-diabetic, but she's in the the early she's showing signs of having diabetes or she's got like a very low-form diabetes I'm not sure the exact terminology, but she was tremendously upset and so she should have been because she's she's overweight like and has been For some time. It's a mental issue with her like she has a mental association with food and eating for comfort and things like that But I mean I I guess I was shocked, but at the same time you telling me that half of the US population Yeah, is either diabetic or heading towards diabetes is insanity to me Yeah, those are those are the you know latest estimates, and I mean it's it's hard to believe Statistic like that living in Los Angeles because you look around and everybody's you know It's in and beautiful and in New York, you know, it's but like I travel a lot And you know I get off the plane at any you know airport in the US You just see that people are people are fat, and it's and and I don't blame them necessarily There's a there's a there's an educational issue here that that needs to be addressed There's an access issue for sure But you know I think about that in the context of all the brain research that I'm doing and being diabetic Doubles your risk for Alzheimer's disease, you know, yeah There's a study done by Suzanne Kraft down at Wake Forest University where insulin resistance insulin resistance is the hallmark of type 2 Diabetes so when I say that somebody is diabetic it means that their body their cells have become deaf to the hormone insulin Which feeds their cells essentially and they found that insulin resistance in the periphery meaning in the body is a good predictor For this amyloid plaque build-up in the brain that characterizes Alzheimer's disease and is also present in Parkinson's disease So essentially what they're doing is they're accelerating, you know by being diabetic or even pre-diabetic Certainly pre-diabetic of course, you know because this this insulin resistance is really a continuum They're accelerating this this aggregation of this plaque in their brain. That's the hallmark of Alzheimer's disease I mean, it's like really terrifying and sad and horrible, and I'm you know That's that's kind of the basis for what I'm preaching Let me let me let me break it down very simply what it means is this what it means is this The fatter you get the dumber you get yeah, yeah In fact, there's an in a perfect inverse correlation between the size of your waist and your total brain volume and When it comes to the brain size matters, so I mean I I saw I saw you being interviewed On a on a show once and you were saying that they were showing there's a part of the human brain that gets smarter Or is activated with the more exercise that you do yeah And so the people who exercise more I'm not only happier and not only less stressed But they're also smarter because it activate which part of the brain is it is it the the Amygdala is it the amygdala? Is that what it's called? Well the hippocampus so Okay, well the well, I mean exercise as you just said, you know has a broad range of effects on the body It's it's literally extra exercise is medicine A lot of people say food is medicine food is medicine, but so is exercise and You know exercise is one of those things that has been proven to grow new neurons in the hippocampus Which is the memory center of the brain. It's the first structure to be damaged in Alzheimer's disease You know, it's really the the hub of everything that makes us us, you know Exercise has been shown to grow new neurons in that part of the brain. Yes You could be 80 years old and do exercise and and doing you know and that that helps You know bolster the volume of that of that very sort of vulnerable part of the brain in a way that there's not a single pharmaceutical drug on the market Can do exercises better for your brain than any currently known pharmaceutical drug and you're not going to see ads for exercise You know on the local news Unfortunately, but it's really it's really potent There's a new TED talk that came out recently And and she this woman I think her name is Sandrine something or I'm just going to google it right here now so I can get this correct And she's saying that they've proven now here. It is Sandrine Thuray or it might be Tourette You can grow new brain cells Here's how and she's a neuroscientist called Sandrine Thuray and she says that we can Improve our mood increase our memory formation and prevent the decline associated with aging all along the way and one of the ways that she Says you can do that is through exercise and good nutrition so you can take someone who's depressed Who's been on drugs who's been given medication to to help them with their depression for many years and through a combination of Good exercise good nutrition some mental exercises if you like you can literally create new Neurons in your brain to come out of your seemingly depressed state and into a much more positive state And I think that I think she also said I don't want to I don't want to say this It's fact because I'd want to go back and look at the TED talk again But I think she was also suggesting that the neurons that we have in our early adulthood Are completely gone and have been replaced some years later like 20 years later So if you were if you had depressed neurons back when you were in adolescence or early adulthood If you can train your train your brain over the course of years By the age of 40 or 50 you you might have You know seemingly very happy neurons and you're like the complete opposite of that It's not so like oh you're born with this. It's a chemical imbalance now Trust me. I've had this argument with people before and I'm no neuroscientist. I'm no medical expert I just am a disseminator of what the experts say, but It's pretty fascinating science max and as we talk about brain health here It's really exciting isn't it because you someone might be listening or watching right now and thinking well I'm just depressed. I've been told all my life that I'm depressed and I've been on medication all my life Well, actually the latest science is showing that you can get out of that without drugs by just simply Good nutrition good exercise. Is that your understanding as well max? Absolutely. Absolutely I mean, I think that a lot of people feel, you know, helpless when they're in the thick Of depression and you know, there are peaks and valleys to the human experience, you know, certainly Um, there's a term for it that I've learned recently called emo diversity You know, like certainly we need we need to have a bit of variation in our mood, you know, because without Feeling a bit bored sometimes. I mean feeling really elated loses its its sheen I guess, you know, so so there's a little bit of that day to day, but but actual clinical depression I mean, it's been linked very recently By numerous studies to inflammation and inflammation is something that, you know, as as you're well aware You can easily modulate with your choices in life through exercise through, you know, the diet and things like that Um, so you can actually like make choices to muscle your way through this depression Um, you know, and if it's very severe, obviously you should you should see somebody, you know I don't want to supplant the role of right of a psychiatrist for you know for sure, but But it is incredibly undervalued the role that that diet and lifestyle have In our mood and and I think that that should be the the first line Um, that people really sort of explore when trying to overcome problems with their mood They should go out and exercise more because exercise can reduce inflammation in the body They should go and look at, you know, they're they're gut health. I mean, it's it's crazy to conceive of your stomach You know playing a role in your mood, but I say this all the time your gut controls the dial on inflammation in your body And now having all this research coming out that really, you know links Depression with inflammation And the fact that we can keep our fingers on that dial of inflammation by by nurturing the health of our gut I mean, that's massive. Can you take a pro is our probiotics the new pro's act? I mean, they might be for some people I mean, I I ever since I realized that sauerkraut was a huge form of probiotics I've been just smashing sauerkraut. I mean and I'll tell you something interesting. I was in I was in Was it stocky? I was in Stockholm, Sweden in September and I developed started to develop a cold, right? I had a cold coming on. I started to sniff I'm like, oh no, I've come over here for to celebrate my 40th birthday and now I'm going to be sick This is a nightmare And I had remembered that my friend mark dama who's a hollywood personal trainer here and health expert had told me You know, like that Uh, sauerkraut was a huge form of probiotics Which can really help you get over sickness or reduce the amount of time So I I walked around Stockholm city center for about an hour trying to find a Supermarket that sold sauerkraut and finally I found it I don't know kind of what it was called. It was called something else in swedish But so it was a little bit difficult trying to find it But I found it I went back to my hotel and I ate the whole tub over an hour Now it wasn't a particularly pleasant experience because sauerkraut is nice as an addition to a meal not to eat as a meal itself But I forced myself to do it and this was probably about Oh, maybe just after lunchtime Anyway, I had the cold for the rest of the day and the night.  I can't say with absolute authority that it was the sauerkraut. Maybe I just had a 24-hour cold But I like to think it was I like to think that I put in a whole bunch of probiotics Probiotics which fought off that cold and as it worked, you know over the course of almost, you know 24 hours Let's say 18 hours It it fought off the cold. It killed all the bad bacteria by putting in the good Bacteria and I felt better. So That's my story. Anyway, I'm sticking to it with probiotics. I don't know if you've had a similar experience for that max me Well, I certainly I certainly, you know feet when I you know, I've Definitely up regulated my consumption of probiotics and and you know, I definitely feel good like my mood is is very Good and I've in the past, you know had had dips But I think this is really a paradigm shift in the way we think about these sorts of products I mean if you turn on the evening news, you know, you're bound to see an ad for For a probiotic supplement that you know really exploits the idea that They really are something to facilitate digestion and to ease symptoms of of gi distress and things like that But what a paradigm shift in in in this idea that probiotics can actually, you know, have an immunomodulatory effect They can boost our immune system. They can affect our mood. So this is not just about digestion I mean, this is about like way broader reaching um physiological Things that we're talking about which I think it's just it's so cool We're talking to max lugavere. Does that pronounce it right? Yeah, good job. Okay max lugavere yahoo health editor and the creator contributor and the uh creator of the upcoming documentary breadhead And today we're talking about improving your cognitive function how to optimize your brain to kick more ass I'm about to turn on periscope If you're listening or watching and you're not following me on periscope Please do download the app periscope and follow me at james swanick And uh, you'll be able to watch me live and ask me questions live. I'm about to turn it on now. Here we go I'm a I've called it. Uh, ask us anything on health as I interview max lugavere from yahoo health about Brain health. There we go. So I'm going to start the broadcast now And so we'll answer a few questions from some people As they they bring in the questions.  So let me just put this here. There we go So max, let's do a few little tips here as we wait for some Periscope followers to come in and ask us some questions.  Um, and what the listener or viewer can implement into his or her life Definitely, uh, so one thing that you can do is eat more green leafy vegetables So vegetables are a brain health superfood particularly dark leafy greens which are replete with magnesium Um magnesium is a brain health superstar Um, in fact magnesium has recently been correlated with it's an interesting link magnesium was was correlated even more so than protein with leg strength and leg strength Was found to be a good predictor for brain volume And reduced brain aging which is crazy. So Um, you know magnesium has a number of important roles in the body 60 of americans don't need enough of it So I would say uh, go for the dark leafy greens. They boost your brain and function in real time incredible Um, I think a brain an underrated brain health superfood is also green tea So this is number two green tea has been found in studies to boost working memory It's also replete in a new ootropic called theanine Which is said to boost feelings of relaxation without having a sedative effect. I actually use theanine When I'm sort of in the creative zone. I'm a songwriter. I've actually taken theanine and I've gotten some good songs out of that Um, it's probably one of the reasons why green tea is the world's most popular beverage Next to coffee. Um, so green tea is very valuable. Of course, there's caffeine.  Um hormones Um, it's so it's the one thing that you could do more so than any pharmaceutical on the planet to grow new brain cells Which is you know, really important, you know where the brain is concerned. Like I said size matters they've taken adults and Put them through mild to moderate exercise and they've found that it grew The size of the hippocampus by two percent whereas normally When you age, yeah, you lose one to two percent of mass per year with exercise you can you can potentially reverse that decline in volume in hippocampus and um And also a study just you know over the past two weeks Uh found that exercise boosted total brain volume as well, which is really interesting.  I'm going to show you on the screen We're we're on periscope right now say hello to max and uh Make sure that you ask max Some questions now max lugavere from who's a yahoo health contributor and a health expert and a documentary maker So if you've got a question on brain health Uh, uh, please ask it now. In fact, here comes shawn mwt says should you care about calorie restriction? That's an amazing question and uh, the answer is yes, you should care about color restriction calorie restriction is one of those things that has been shown uh, definitely in animals and it's been it's been Suggested in humans to have life extending benefits. Um, it induces something called autophage Which is the body's sort of natural mechanism by which it cleans house in the cellular sense Um, and you can sort of activate that by either restricting your calories or by intermittent fasting, which I'm a big fan of um So that's that's huge. That's a great question. I've been doing intermittent fasting this week In fact, I've been following the protocol called kino body of a friend of mine called grego gallagher He's a canadian fellow And uh, I I met him he came to my he he crashed my 40th birthday party actually back in september He's a friend. He was a friend of a friend. I never met him before and uh I didn't really talk to him that night because I was talking to the people that I knew but uh later on I realized you know what he did and I reached out to him and he very graciously gave me his time Anyway, long story short. I've been on this kino body diet now for one week Which essentially is I I only eat in an eight hour window and I only eat two meals So for example, I've been waking up at like 6 30 or 7 and not eating until after 1 1 30 I have a meal and then I don't eat again until night time 7 38 I eat a big meal and then I actually have a packet of pop Pop chips, you know those pop chips. He says Um, which makes me feel like I'm eating crap Which makes me feel really happy because I like the feeling that I get from it. Um, but he says yeah go for it. Eat those things because it's all about, you know, number of calories Essentially and also putting your body into that state where you're in a fasted state where it's burning Anyway, cut a long story short. I've been doing it for seven days. I've lost exactly seven pounds. That's amazing I mean, it's pretty amazing. My pants are starting to fall off around my Around my hip in just in just a week now. I'm sure that that decrease in weight will start to slow down It always goes very quickly initially as you're kind of like shocking the system But it works like fasting and here's the thing I am I do I do get hungry before that first meal before I break my fast So it's a little bit uncomfortable so far But then when I eat the meal between that meal and dinner time It's very easy and then when I have my huge meal at night, I'm so satisfied like I'm like, oh, that's so good I feel I feel really good. I've also noticed an increase in energy I haven't my energy levels haven't gone down if anything they've gone up Even with the disc the slight discomfort of being in the fasted state Anyway, the idea is not just fat loss here. It's also muscle growth. I've been lifting heavier in the gym The idea is that, you know, when you put yourself in an extended fasted state It increases your growth hormone. So I'm hoping that that, you know, will make my muscles bigger Obviously as I work out at work out in the gym. All right on periscope if you're joining us I see zeki 81834 just joined us. We're talking to max luga there contributed yahu health and health expert If you have a question, please type your question in right now He is answering questions and just as the questions come through max Maybe you could just tell us a few more tips on how we can increase out our brain health We've got eating leafy vegetables. We've got drinking green tea. We've got exercise. Yeah, we had Yeah, so what else have we got here green tea exercise Eating lots and lots of vegetables eating healthy fat. Um, you know, I'm a huge fan of coconut oil It's important to remember that you know, we're humans We like to cook and the most stable oils to cook with are saturated fats And we've been told for a long time not to eat those instead You know millions and millions and millions of people worldwide switched from cooking with saturated fats to cooking with polyunsaturated fats which easily oxidize very unhealthy for the brain But it turns out that you know that that cooking with oils that are stable at high temperatures Actually confers a health benefit In that you're not consuming oxidized oils in the process But aside from that coconut oil is very high in a kind of fat called a medium change triglyceride which provides ketones to the brain which are a very clean burning fuel source to the brain and It's thought that they can actually provide not only a clean a cleaner burning fuel source to the brain But an alternate fuel source to brains that are sort of metabolically ailing which is what they see actually in Um neurodegenerative disease So coconut oil is actually it's quite a medicinal food Yeah, I use a lot of coconut oil. I'll tell you what other use I I have for coconut oil I use it as a moisturizer on my face it's funny I And by the way, we just had another question here from From puke. I think it was who says I have hepatitis c What foods should I not eat? But just before we get to that just back on coconut oil um Yeah, ben greenfield from ben greenfield fitness Actually, he's a good friend of mine. We're in an entrepreneurial group together and um, you know, we I actually he actually interviewed me on his podcast about me not drinking about the 30 day alcohol challenge And it had such a high response or you know, people were so interested in it that he actually did a 30 day test with one of His listeners who was a sort of like a guinea pig and a guinea pig. They took his blood work Before he stopped drinking with 30 days and then afterwards and it was insane how his health improved so dramatically just from cutting alcohol Out of his diet to 30 days.      What's that? I'm like, yeah, I got a bit of coconut oil on me That's amazing. That's so funny And then yeah, I was I have a story similar like embarrassing things that we do and we're health junkies like one of those stories Um, I have you I don't know if you've ever done a niacin flush. Are you familiar with niacin? So if you take a high dose of niacin it it's basically a really potent vasodilator So it basically opens up all the capillaries in your body most of the the the niacin that you get in multivitamins It's usually niacinamide which doesn't have this effect.  It's really uh, it could be unpleasant But it's actually quite cleansing because all the oxygen is going to your skin. It's very it's sort of very cleansing I think someone told me that niacin can stop stop you for alcohol You keep going and and I think I've got niacin that I was given niacin on my 40th birthday party as something to stop People drinking I'm going to look for it for a second. You keep talking Yeah, so niacin, um, you know, it's prescribed for people with um high cholesterol It basically opens up all of the capillaries in your body Um, very noticeable. Uh, it's a rush Yeah, so is that the flush free? Nice and I have it. Yeah, beautiful So you want to look you want to look and make sure that it's not the flush free version because only only I think it's nicotinic acid that that has that flushing effect It says it says niacin vitamin b3 100 milligrams cardiovascular support promotes energy metabolism uh And Nicotinic acid or the niacin diesel D calcium phosphate Micro-stallion cellulose vegetable Steric acid vegetable cellulose vegetable Magnesium steroid free of gluten wheat dairy saw yeast sugar sodium artificial flavor uh Yeah, does that answer your question or no? Yeah.  It's really You know, unpleasant if you're not aware of the sounds wonderful Let me no wonder I haven't left it in my pantry and I haven't popped any of these pills yet But it's good because think about all that that increased blood flow. So oxygen, you know blood nutrients I actually take it with a cocktail of other supplements. And so I Hypothesize that by opening up all those capillaries and taking it with all these other supplements. You're basically Uh, just the bioavailability is increasing. You're you know extending the the reach of where all these nutrients and things go um But anyway, I um, so like your coconut oil story I took it once and I forgot that I had taken it and I had a meeting a really important meeting It was in la it was like with an agent or something like that And uh, I go to the meeting and then like 10 minutes into the meeting I start feeling the heat And I'm like, you know, I start turning bright red. I just know my nose is gonna start running And I'm literally in this meeting like trying to be serious and have a serious conversation with his agent I'm trying to impress or something like that And uh, it was one of the most embarrassing Moments of my la life where like I start, you know undergoing this like nice and flush in the midst of a meeting And I had to explain that like I took nice in I'm a bit of a health junkie.  It's self experimentation, you know So just before we answer a couple of the questions that came that came in just to be clear on nice and the the main point of that Is what you take it for what what's the sole purpose? It's a vitamin So it's uh, you you need to take it and we get it from food sources and you know It's in I don't take a multivitamin, but it's in it's found in multivitamins and things like that Um, it's actually prescribed for people with high cholesterol. I don't have a cholesterol problem But one of the things that it does in the body is it acts as a vasodilator and it's very cleansing I feel so should I take it on in a fasted state and and what what what I expect if I'm like If I take it right right now in 20 minutes, what should I expect to happen on an empty stomach? It's a ride. It's you're gonna you're gonna start flushing all over your body Um, you're gonna feel really hot and warm Okay, and your nose is gonna start running And that's gonna last for about a half an hour and then it goes away and you feel great afterwards Okay, so you want to put yourself through pain in order to feel better later. Is that what it is? Yes Yeah, it might have what's called a hormetic Mechanism, you know hormesis is this is this term that I really love. It's a it's a term that describes the benefit of mild stress So it might put your body through just just the right amount of of stress that activates protective and reparative mechanisms This is also one of the mechanisms by which intermittent fasting is said to confer its benefits Um, why sauna use is beneficial calorie restriction is beneficial. Okay Hormesis and so I think that uh, there might be a little bit of that going on with niacin But overall the reason why I take it is because I think it feels really It feels uncomfortable But then it feels really good and and you feel it feels like it's having a bio like a bioactive effect that I think is um You know, I just I I enjoy it. Okay. You don't have to take it I'm not gonna suggest everybody take it and certainly, you know If you if you're not in good health, you might want to check with your doctor before doing that But um, but I I enjoy it. Okay, I'll give it a shot. So we had a let's answer. Um, the initial question was, uh He or she had um Hepatitis c What foods should they not take? Are you familiar enough with hepatitis c max? I'm not I would think that you would be though giving your interest in the liver and alcohol and things like that But I'm not and you know, I should state that I'm not a doctor I'm just I'm very interested in in this health stuff, but hepatitis c I don't know anything about We had a question to come in. Is there what's the proper dosage of niacin that's come in here from, uh, R. O. N. I. B. On periscope I would start with 100 milligrams. Yeah, that's one of those pills. Yeah, one of that's what I take But there are again, there are two kinds of niacin. There's the flushing kind and the non flushing kind as you can imagine Most people would be caught very off-guard if they took a multivitamin and started flushing So most of the niacin that's out there promises uh To confer no flush, but what I'm saying is that you actually want the flush And I think it's nicotinic acid that has that effect. So you just I think it's very it's as easy as looking on the label I actually have a bottle in my room I've got a question here from Sean Mwt who says what's your daily supplement cocktail? Craig question. I take a very, um potent fish oil supplement and I usually pop about three of those per day Uh, you know, fish oil is replete in omega-3 fatty acids dha epa Um, so I take a high quality fish oil supplement every day Um, I also supplement with 5000 ius of vitamin d3 um, I don't Uh always get to spend time in the sun. So on days that I'm not in the sun I take 5000 ius of vitamin d3 which I omit from my cocktail if I'm Say traveling and I'm in the sun a lot. I'm on vacation whatever. I don't take the supplement I also take a uh vitamin b complex um you know, I uh I Vitamin b has been found, uh, you know, when you take it in the in the complex form to reduce levels of homocysteine in the body Um and prevent brain atrophy and improve brain function Um, and so this is very important. I take that Uh, and then that's about it. I do supplement sometimes I would say most most times with astaxanthin, which is a carotenoid um Very potent free radical scavenger very potent antioxidants anti-inflammatory. It's uh found usually in krill krill oil So krill oil is another one of those supplements that um, I think is probably quite beneficial But I'm I'm similar to you I take fish oil and I take vitamin d On times when I'm not getting enough sun. So I have vitamin d and fish oil in my pantry at all times. Yeah, um I also now obviously now that I've created these blue blocking glasses. This is not a supplement obviously, but Um, I'll wear these blue blocking glasses. It's called swanis. Uh by swanik. It's the new those are awesome And uh, what these do is they block the dangerous, uh, blue light that that are emitted from our cell phones from laptops from TV screens at nighttime And so I'll put them on an hour and a half couple of hours before I go to sleep And what it does is it starts quieting down the brain. It starts blocking that blue light The body starts to naturally think oh look, it's not it's nighttime because when we're in this all this artificial light The body still thinks it's daytime So when you put these on your body can then go, oh, okay The circadian rhythm your internal body clock is starting to go. All right. It's nighttime start to create Time to start creating melatonin now So then eventually when you when you turn the light off and you take these things off You can then fall asleep faster and go into a deeper sleep Because your body's had that hour and a half or two hours to prepare for for its natural sleep cycle Um I think it's brilliant. I yeah, though. That's that's amazing Remember that song I wear my sunglasses at night Let me tell you You've just set me up that is I love that because in there I love this song. There was a there was a compilation album that came out in 1985 in australia called choose 1985 and it was a pink cover and it had um Agadu on it. It had Tina Turner. What's love got to do with it? It had ghostbusters on it. It was one of the first tapes. I ever got right I was 10 years old and one of the songs was And then it builds up to the course like My song So I can so I can The greatest song ever So yeah, yeah, the right idea, you know I mean, this was decades before the we knew about, you know, how blue light affects the brain particularly I mean, this was way even before smartphones, you know, I'm sure we knew about blue light back then But this is before the epidemic of nighttime blue light thanks to our, you know technology that we have today um But what a what a great song that is and and you know in retrospect thinking about just how how profound an impact Blocking blue light can be by wearing, you know sunglasses like yours Maybe I should make that part of the marketing like I wear my sunglasses at night And like just make a little joke about it and play it as a tune or something like that just to try and hit home It would be silly not to it would be silly not to And if you're listening and watching you don't know what we're talking about because maybe it's a little bit before your time Just go on a youtube and type in I wear my sunglasses at night and watch the 1985 video It's hilarious and it's such a great song And it just bring you look how excited I am talking about it because it just brings back these childhood memories, you know of listening to the Choose 1985 compilation tape Well, the thing is what I love about the you know about your sunglasses, for example Is that like I would totally wear them at night and then people would probably think that I was a douche For wearing sunglasses at night, but I'd be like no, this is like why you should be wearing, you know You need to be blocking blue light at night.  Yeah Well, we're trying to actually get away from calling them sunglasses that you wear at night Even though that song would be a good fit because what they essentially are night glasses And I'll just to give you a little bit of context You can you can get blue blocking glasses. You can buy them right, but they are as ugly as sin I mean, they're terrible They're like these big kind of like safety goggles that you see workmen Using when they're they're mowing lawns or they're doing construction and to protect themselves from flying stones and debris Right, so you can actually wear those and they're pretty effective You know, I had a pair here that I used for several months But I could never go out and dine with friends at a restaurant I could never go out in a social situation and wear these things because people are like Why are you wearing your sunglasses at night and why are you wearing those?  So I was like, how can I actually wear? Blue blocking glasses at night time and and it'd be socially acceptable It was actually playing more in my vanity than it was really on the health Health benefits max.  In a social setting with girls around and you know my mates and everything and so You know, I've spent a good 10 months almost a year now Playing around with putting um these orange frames in these orange lenses rather into some stylish frames And this is the pair that I that I've come up with I'll put it up on the video if you're listening on the audio. I'm just showing Max now on the video at the brand there with they're called swanis Uh swanis by swanwick. In fact, if you want to just check out a little bit more about this You can go to swanwick sleep comm swanwick sleep comm And they're available on amazon now as well. You can you can grab a pair on amazon, but Yeah, so now I've got this stylish pair so you can wear them and hardly anyone asked me about I mean and if they asked me about it, they go, oh, they're cool.  And so now my sleep has improved dramatically ever since I started using blue blocking glasses at night time I'll tell you when I started doing it It was exactly a year ago And I was obsessed with watching madmen and I'd never watched the tv show of madmen Up until like, you know a year ago And so my way of relaxing at the end of a night was to come home and sit in bed and watch madmen And so for the first week I did this I was just looking at my screen This blue light was coming out at me I didn't have the protective glasses on and then I would Put in the laptop down at the end of an episode and I'd struggle to get to sleep and I'd wake up in the morning Just kind of like That wasn't a great night's sleep And then a week later my friend mark told me about the power of you know blocking blue light I put on these butt ugly safety goggles and I watched the next month of madmen Wearing these goggles and I was found myself falling asleep halfway through the damn episodes as compelling As the episodes were and even when I did watch them I closed the screen I take off the glasses and then I would fall asleep almost You know almost right away and then I'd wake up feeling much refreshed Much refreshed in the morning. Have you had any similar experiences to that max? Or does that sound about right to you based on you know your understanding of of blocking blue light? Well, I so I use an app on my laptop called flux, which is great Flux is amazing which filters out the blue light from my laptop, but that doesn't exist for my iPhone Or at least it doesn't without me having to gel break my iPhone And I do use my smartphone a lot I'm a you know knowledge junkie and so like It could be two in the morning, and I'm out and something peaks my curiosity. I'm I'm on google so So the blue light emitted from my smartphone is a problem and I do look at my smartphone up until the minute I go to bed Which I know I shouldn't But but yeah anything that I could do to filter that out, you know as you mentioned TV is also a big problem I have a pretty large TV, so I mean it's a lot of blue light at night and you know just to just to Sort of highlight the potential brain benefits of filtering this blue light aside from the melatonin production Being suboptimal, you know as a result of this sort of epidemic of blue light as you mentioned Sleep is when your brain Cleans itself out of this plaque that I mentioned earlier in the show That accumulates in alzheimer's disease. So clearance is a major Protective mechanism against these diseases again, which you know, there are no meaningful treatments for them And so we really want to optimize our sleep because this is when this clearance process happens It's also when we are consolidating our memories Which is you know everything that we've encountered during the day all the thoughts that we've had all the things that we've attempted to learn Those those ideas are stored in our short term and over the course of the night they get sort of consolidated and stored Saved on the hard drive so to speak of the hippo campus And this all happens during these phases of sleep, which we know are altered As a result of blue light Use before bed. I mean there was a study that I read actually because it was it was posted on the blog of flux where just the use of a Tablet for 10 minutes before bed dramatically lessened the amount of time spent in REM sleep And it made it take longer for the subject the study participants to fall asleep So I mean right there it's affecting our sleep. Yeah, it's it's sleep is also, you know with that with just you know a tiny Deficit of sleep, you know, we become less insulin sensitive so going back to the role of insulin in the body and just how important that is I mean sleep is just one of the most healing things and um, and I think that we have yet to really appreciate the damage that Uh smartphone use is having on our sleeping. We've only had smartphones for what eight ten years Yeah, yeah 2007. I think that I the first iphone came out.  I'm you know I'm quite health conscious and you know trying to be as anti technology as possible. I mean This iphone that I'm now look at the power of it like like it's a spaceship this thing I mean I'm I'm recording periscope. I can record video from a 30 day no alcohol challenge I can check my email. I can be up to date on my social media. I can I've got an I've got a whole library in my fingertips I can book flights. I can do banking.  It's an amazing tool But it is coming at at a high cost and that is is that that blue light is is disrupting asleep And if you have disrupted sleep your hormones are not Functioning the way they're supposed to you're keeping fat around your waist You're tired and lethargic the next day that that being tired and being lethargic affects your mood And when that affects your mood it affects your relationships and when your relationships are affected It affects your ability to be productive and when you're not productive You don't make as much money and when you don't make as much money You become sadder and more depressed and when you're sadder and more depressed it affects your Relationships and it's just they're all linked and all intertwined highly self-perpetuating vicious cycle That's yeah that literally can be Exacerbated by getting bad sleep. Yeah All right. Well max we should start to roll this off. I reckon you and I could talk for about three hours on this On this on this topic, um, but thank you so much. Let's just go over when we're talking about We were talking about brain health, obviously Sorry, um, yeah brain health and how to optimize your brain to kick more arse So food wise max was talking about eating leafy greens. You can drink green tea Make sure you get lots of exercise eat lots of good coconut coconut oil good fats like coconut oil Also, uh, you know grab yourself a pair of of blue blocking glasses To block out the dangerous blue light which is going to help your sleep Even if you don't do that just turn off your electronics an hour and a half before you go to sleep That'll quieten down your brain try to get as much sunlight as you can during the day as well That's also going to help with your circadian rhythm because when you like when you wake up in the morning Please go outside.  That's affecting your sleep.  It's all or all intertwined Um Max, uh, how do we follow you on social media? How do we check out your documentary? Just tell the listener and the viewer now where we can find more about you. Yeah, so we are um We're in production on the documentary now and we're still raising money You can contribute whatever you want to breadhead and movie.com also join the mailing list Whatever you whatever however you choose to engage. I'm super grateful and um, you know and it all helps I'm primarily I use facebook The most frequently facebook.com slash max lugavir. You can find me Also on twitter instagram And you can also subscribe to my youtube channel where I post Regular vlogs weekly. So i'm out there. I'm you know on all the social media Channels and if you're watching and listening right now and you've come this far because we've been talking about an hour Send a tweet right now to at max lugavir and at james swanik and just what what was the Number one takeaway from this interview from this this discussion max would love to hear from you I'm sure he will retweet you make sure you follow him on social media and check out breadhead movie Dot com that sounds amazing. I can't wait to see that Thank you very much for those people on periscope give max lots of hearts right now I'm going to just show you up on the video here. We've got some hearts coming for you max You can see the hearts there. Yeah, lots of hearts lots of hearts the robert 227 just joined we're just finishing Robert sorry about that mate, but um if you've got any final comments that you want to give to uh to max Just give us a shout out right now as we start to wrap this up We've got tom c z uk has just joined got a few more people joining right at the end max. Oh, man parting is such a sweet sorrow, but um I mean, but we could keep this conversation going for another two hours at least For at least another two hours on uh, we didn't even get into alcohol, which I know, you know That's the whole other rabbit hole that we can go down. Yeah, we've got uh r o n i b says thanks max So thank you. Thank you very much for your excellent questions Thank you so much to shorn for asking questions as well. So we'll wrap this up now Max great talking to you as always really appreciate really appreciate that you've been very informative today and look forward to catching up with you Soon and let's do again Absolutely and to the viewer and the listener make sure you follow me on periscope. You can if you're watching this on youtube Go to the james wonick show podcast and itunes download it subscribe Send out at least a couple episodes every week And uh, yeah, make sure you tweet us out now. Thanks so much and i'll catch you on the next one


Photochromic switches that can transmit information quickly have become increasingly popular in materials science, over the past few decades. While some photochromic materials can switch in under 100 of nanoseconds using other chromophores like spiroperons, achieving this speed for azobenzines remains challenging. This review discusses the latest advances in azobenzines, focusing on their structural features and how they relate to the thermal sister trans-isomerization process. Additionally, the kinetics and mechanisms behind the thermal back-isomerization are explored as a way to achieve faster azod derivatives. This article was authored by Hame Garci Amaros and Dolores Belasco.


Let's move on to the first business item, which is a presentation from the Chittin Solid Waste District about the bond vote for the materials recover facility. Sarah, come on up. Introduce yourself and have your say. Great. Thank you very much. My name is Sarah Reeves. I'm the executive director for CSWD. And I believe Michelle sent over a PowerPoint. So if that could be brought up, that would be great. I appreciate that. So I am here today to talk with the select board, as I promised that I would come back and talk to you specifically about the ballot initiative that Chittin Solid Waste District has, is putting before the voters on November 8th. It is considered a special election. We are seeking authorization from the voters of Chittin County to borrow up to $22 million. Recording stopped. Oops. I can hang on until it starts again. Please. Yes, you should have it put right back. No worries. Disabled. Sorry, something. Do you want to make me those again? Do we need to restart recording? Yes. Okay. Thank you. Recording in progress. Okay, we're back. There we go. No, it's okay. So as I was saying, we're requesting authorization from Chittin County voters to borrow $22 million to construct a new materials recovery facility. And go to the next slide, please. And I don't know that anyone here needs to be reminded of who CSWD is, but just in case there is someone new attending and from the public, this is who we are. We are a municipality created in 1987 by our member towns, and we do encompass all of Chittin County to manage solid waste created in the district on their behalf. And our numbers keep going up. The population is increasing in Chittin County as are the businesses. So we serve not just residents, but also businesses, institutions, schools, et cetera. Next, please. And again, I think probably everyone here is familiar with the facilities and the services that we either own, operate in the services that we provide to the residents and businesses of Chittin County. And one of the key reason I'm here today again is that last bullet on the bottom there materials recovery facility. We own the MRF in, and we call it MRF, my name's MRF. We own the MRF here in Chittin County. It is, again, a municipally owned facility. The other facility in Vermont is privately owned and operated by Cassella. Next slide, please. And what it does is it basically is a big plant, a manufacturing plant that sorts the blue bin recyclable. So anything that you put in your blue bin or your blue cart or that you drop off to one of our drop off centers and put in the recycling container gets brought to this building and then is sorted into different commodities. So we sort them into bottles, cans, jugs, cardboard, paper, tin. We own the building. We own the property. We own the equipment. We do contract with Cassella for the daily operation. And as I mentioned, it is the publicly owned facility in the state. So why do we need a new one? The last one that we have now is built in 1993. It was built to manage 25,000 tons of recycling. We are currently processing about 47,000 tons. It is at over maximum capacity. We are still operating at one shift, but it is very, very inefficient. We cannot expand. The location where we're at in Williston, we can't go up. We can't go out. We can't go back. We are at the end of the road. So we literally cannot move anywhere and do an expansion, which we would need to do in order to accommodate better what we're doing now and to be able to expand and have flexibility for the future. There is no way that in this particular facility we could ever hope to take any more material or any different types of material. And that is critical for the future. Thanks, please. So again, I just kind of jumped ahead on the slide. But what we're doing is I'll skip to the inefficient hand sorting. And that is a photo of some of the Cassell employees who are doing the best job that they can given the circumstances of sorting bottles and cans. They are sorting each bottle, each jug, each can by hand. And the material is, there's so much of it that it goes by so quickly. They literally cannot get everything that's going by them at one pass. So it has to be scooped up and brought back in for a second pass. Every container is sorted twice. It's incredibly ineffective and inefficient. Next. Also, we have very limited storage. This is a photo of on the left side milk jugs and on the middle and the right are laundry detergent jugs that are being stored outside because we don't have room inside to store them. This is not at all ideal. It is not industry best practice. You always want to keep all your materials indoors whenever you can, really at all times, and particularly in Vermont with our variations in whether this is not ideal and the new facility, everything will be kept inside. Next, please. So this is, it might be a little bit difficult to see, but this is the conceptual design. Again, this is being intended to be built on property that CSWD owns in Williston on Redmond Road, just down the road from our admin building and our drop off center. And the blue square is the representation of the current Murph's size. So you can see that we're looking to add on either side on either end. One is the receiving area or the tip floor, which will triple in size. And on the other side is the storage area for the bales, which will also triple in size. So the entire Murph currently would fit in just the processing area of the new Murph. So we're looking to go from about 32,000 square feet to about 60,000 square feet. That's desperately needed. Next, please. So we're looking at adding technology. The only technology we have in the current Murph is an old magnet that does wear out over time. We do have some glass cleanup system that we will be actually bringing to the new facility. So we will be reusing some of the equipment that we have. So that system and the baler, the machine that makes the cubes of recycling. But everything else will be new. Everything else will be up to not just today's standards, but really the standards that were in place 15 years ago. We are that far behind. So we need and deserve to have a modern facility here in Vermont so that we can continue to recycle as much as we can and to have some flexibility for the future as packaging does change. Next, please. Again, more square footage means a higher quality output. This also means much more efficiency. Everything will get run through once. And the folks who are working there today, they're Cassell employees today. If Cassella continues to operate the facility, they will all come over to the new facility. There will be no loss of jobs. That has been a question and concern. Well, how will automation affect employment? And actually, it's going to make the work much better. Right now, as you saw in that previous slide, that sorting room is extremely cramped. It is not a great environment. In the new facility, those sorters will become quality control people. And the machines will sort to the initial pass. And then they will just have to sort anything that is missed by the equipment. So it becomes a much less taxing job. The building will be taller, airier, brighter, and will just be a better environment for our workers. Next, please. We are looking to future proof. We don't want to be behind again. So with the addition of technology, which can be programmed to read different types of material, whether it's different types of fiber, different types of paper, different types of plastics, we can adjust as packaging changes over the years. If you think, you know, even 10 years ago, we have different kinds of packaging now that we did then, certainly then we did 20 years ago and certainly then we did 30 years ago. So as packaging evolves, we want to be able to also evolve with that. And this new facility will give us the space and the technology to be able to adapt for the future. Next, please. And these are some of the environmental benefits. I won't run through all of them. But, you know, we are building the facility so that we'll be able to accommodate at least up to 70,000 tons of recycling a year. So it gives us a lot of room to expand and to take more material and keep more material out of the landfill, again, as packaging changes, and as our population is growing. Next, please. And I mentioned the better conditions for employees. We can move on to the next one. And this is an important piece that I want to make sure that all voters are aware of and understand. We will not be sending a bill to any of our member towns. We will not be asking to put any fees or any taxes on property taxes. We are going to be paying for the bond out of our operational fees, operational revenue, and out of the revenue that we receive from the sale of recycling. So we are not going to, like I said, sending anyone a bill will not impact property taxes. We're not going to be imposing any additional fees, no assessments to pay for this facility. And we have modeled multiple scenarios to say, okay, what is the absolute worst case that can happen before we are in trouble? And it has to be extremely dire, meaning, you know, we saw a pretty dire circumstance several years ago. It's got to be worse than it was back in 2008, but worse than it was in 2016-17. It has to be a real catastrophic situation to where we wouldn't be able to pay the bond. So we are anticipating, you know, again, we've modeled at least a dozen to 15 scenarios and are confident that we will not have to come to you for any assessments or any taxes. Next, please. How are we going to pay for this is also the next question. So we are, again, we're looking for bonds from the Vermont bond bank in the amount of about $16 million. We are applying to and have the closed-loop fund, closed-loop partners, for an interest-free municipal loan in the amount of $6 million. And that is to basically be able to reduce the amount over the course of the 25-year payback over the bond. So it has an initial higher price tag in the first five years of paying back that closed-loop fund debt, but then in the out years, it's much, much lower. And again, we're kind of relieving some of that pressure in case there are some variations in the markets. We have about $3.5 million on hand in cash that we can put towards this if needed. I'm also looking to receive a grant from the recycling partnership of about $500,000. And this is before applying for any money from the EPA. The EPA is managing a very large recycling infrastructure grant program. It's a five-year grant program, and it is for municipalities. So we will certainly be applying for as much as we can to that program. The EPA has not seen this amount of money available to them ever. So there's a good possibility that we will be able to receive some amount of money. The first round is a competitive grant. We are essentially basically shovel-ready. If this is approved by the voters, we are ready to go. So I think we have a very, very good potential application to the EPA. So I am hopeful that we will be receiving some money from the EPA. But we don't know, and it's never guaranteed. So that's why there's a little asterisk there. But I'm very, very hopeful. Next, please. So what we're asking is for a yes vote. And it's a little bit different this year that it may have been in past years. Due to the new law that is having the Secretary of State mail out everyone's general election ballot, it's a little bit different. So there may be the assumption that when people receive their general election ballots in the mail that they have everything they need. And this is considered a special election. So the Secretary of State has informed us that they are not able to mail our ballot because it is a special election. Even though we consider this to be a local issue, the Secretary of State's office does not. So unfortunately, that means that voters do need to request our ballot, our CSWD ballot. They can do that either through the My Voter page or they can contact the clerk. You can certainly vote in person. And the ballot will be provided to the voters when they vote in person. But it's another step. So we're doing a pretty significant get out the vote and just a voter awareness campaign to let people know that when you get your packet from the Secretary of State, there's still one more, one more you need to request, unfortunately. So we're doing postcards.  We are talking to people. We're trying to get the word out that if you want to vote for our ballot initiative, we do need you to take that extra step. And next please. I don't know if there's any more on that. Just questions at that point. So yes, questions. All right. Thanks, Sarah. Any questions? Don? Do you think you can come to the town clerk and request a ballot? You're at or a call and you're asking the clerk to mail it to them? We are going to be, unfortunately, yes. And our charter does require that the local election officials in each city and town manage our ballot, our election. So we will be reimbursing the towns for any expenses associated with with the ballots. And are you concerned that people aren't going to get the message? Yes, absolutely. Absolutely concerned. We need 50% plus one of the ballots cast in favor to pass. So it doesn't have to be, you know, of all of the ballots cast in general in the district just of the ones just of the ballots cast on our our initiative. But yeah, we want more people for each town or for the entire entire county. Yep, they can exactly exactly. But yeah, we are very concerned. We were hoping we would be able to have them mailed with everybody else's. But that is not the case. So it's not approval. And just to be clear, it's not approval in a majority of towns. It's it's all of the ballots are pooled counted. Correct. That's right. That's right. Any other questions? Tracy? Just a comment. I went on my voter page just to see what the process is. As soon as you log in, you're presented with your options. 2022 general election and same date 11, 8, 22, and in solid waste district bond vote. So it does seem to be fairly straightforward if you're requesting a ballot on the secretary of state site. And I want to thank the clerk here in Essex for for making sure that that they did that because that was also another step for the clerks to have to add our special election to your my voter page for the town. So thank you. And thank you for checking. I'm glad that it's it's up there. Any other questions? Just a clarification on the 50%. You said of votes casted or ballots? Ballots for our and for so of the votes slash ballots of just our election. So let's say there's 100 votes cast ballots cast for governor, but only 62 of those people got our ballot. We just need 51, you know, like of the total of 100 to be able to to pass our ballot. So if like the entire district was 100, only 62 people got them, we just need 51 of those people to say yes. I'm not being super clear that probably even worse. I just didn't understand the 50% or 50 plus one, like, so there's no minimum number you need or you need 100 people to vote. There's no minimum number. So if only three people cast their ballot and we get two, it goes. But ideally, we would, you know, we would love to have had this in everybody's hands so that they if they feel strongly for or against, they have the opportunity to let their voice be known. But thank you. It's not how it happened. Kendall, any questions? You have a plan for repurposing the existing murder? Well, that's a great question. I love talking about this question. Thank you for asking. That is still in the blue sky realm. The board has not decided yet what to do, specifically because the voters haven't yet cast their votes and made their decision. If we are successful in being authorized to borrow this money for a new mirf, then we could start having the conversation about what to do with the current building.  So it's a good asset.  So I think it would have some good marketability as a an asset to be sold if the district wanted to sell it. I think we could have other uses for it as a district. We could lease some spaces to maybe other kind of like-minded businesses. We could take on additional businesses ourselves or additional lines of operations. We could use it for special ways, special recycling. We could use it for mattresses. We could use it for collecting special items that we don't want in the blue bin, but have recyclability such as plastic film. It could be a great consolidation area for something like that for bulky, rigid plastics like, you know, little tight houses and turtle sandboxes that won't fit in, you know, in your cart, but are good plastic and could be recycled if they're not able to be reused. So there are several different possibilities as to what that building could be used for. And we'll have probably two and a half years, I think, to figure that out or at least two years to figure that out. And I would welcome input on, you know, what the district and what the members would like to see that used for. You know, if you think that there's something out there that a service that is not being performed or that we need to take a look at, it's a great opportunity. It's a good space. It's just too small for the blue bin, but it can certainly be used for the things. Excellent. Thank you. Yeah, I was going to suggest or some of the things that everybody recycles now, but that don't actually get recycled to be reused. Thank you. Welcome. Thank you. All right. Thanks, Kendall. You asked my question. Oh, good. Yeah, it's a good, it's a big asset. And you know, there's just so much more that we would like to do if we have the space. And maybe that's what we do. Any other board member questions? I'll open up to the public. Margaret, you want to come up? Sarah, if you could make a little space for her. On the other side of her, Margaret. Yeah, actually, actually, Sarah, it's easier for you to move than the mic to move. The Scott's not here. So I just found out yesterday this was even an issue. And when I looked at the information and I may have misread it, it said that you had to request a ballot by August 31st. And, and it looked like if you went to your town clerk, it had to be by another date. And, and somewhere I got the idea that you had to go to South Burlington to vote for this. That's the water district. That's champagne water. Yeah, water district. Yes. Which is also a BWD. Yes. Yeah, that one's kind of stealthy. I think this is great. So I guess my comment for you is to make sure that you get the voter information out. I don't know how you do it at this date because time's getting short. And have you really figured out that this is going to be enough capacity going forward? Are we going to run into this same overload? Thank you. Great questions. I will definitely address both. Actually, it's by three, but I'll do two. So yes, CWD also does have a ballot initiative there. There's is earlier than ours. So ours is on November 8th. So there's plenty of time to certainly request the CSWD ballot, the Chinasola Waste District Ballot. As of August 31st, they were available to the clerk. So that was, or that's what they were designed to be available to the clerks. I think we missed it by a week. But they are now at everyone's city and town hall and they can be requested again either through my voter page or in person. However, your town manages that. And yes, there is confusion. So that's why we want to make sure that we are distinguishing ourselves from Champlain Water District. We are doing a series of three direct mailers to voters. So one is going out either this week or next week and then another one in the next two weeks and another one just the week before the election. So if people do think that the deadline for ours has gone because of CWD, CSWD, they'll get another reminder to say, no, this is something different. And then a second reminder, another just something different. We again, will also be posting regularly in front porch form to remind people that this is something that does need attention, that we are, and I am definitely going to take this back to my team to make sure that we are being very distinct and making sure that we're letting people know, no, this is different from Champlain Water District. We're also, we tend to be mixed up with Casella as well because sometimes it's Casella Waste Management, CWM. And so we will make sure Saleh Waste in recycling is front and center and people know to look for recycling. And then yeah, so just the awareness, it's there's a whole plan in place, but we could always do more. And again, is being able to speak with you and to talk about it on your meeting is also really important. And anything that if you feel so inclined to even just let people know that this is something that they want to look for, we would certainly appreciate that help. But that was a good comment and I appreciate that. And I will definitely bring that to my team and just say, let's make sure there's not extra confusion. Well, the water votes tomorrow anyway. Well, that should help. Yes, that should help. And what we want to make sure is that people don't think that it's that ours is also done and they missed it. So hopefully they'll, they will see an our postcard recycling and they'll be like, Oh, wait a minute, that that is something different. Okay, maybe I need to take a look at this one too. But it is quite very well taken. I think the other part of Oh, capacity, Margaret's question is capacity. Yes, thank you. So we are the facility is being designed to accommodate up to 70,000 tons of recycling on again on one shift. So we always have the well, I say always, I can't say always because it is relying upon staffing, but we could potentially have the ability to operate a second production shift. If we needed to if we ever got to the point of needing to process 90,000 tons, which would be amazing, we could do it on one and a half or two shifts. I don't see us getting there. But if our population really explodes in the next 15 years, it's possible packaging changes of the next 15 years, it's possible. We are building in extra storage space. We are building in again, the ability on the lines to add additional technology, whether it's robotics or whether it's additional sorting capacity, so that we have more room to sort even more products. And again, we're designing for 70,000 tons. We're at 47. So we definitely have room to grow over the next 10 to 15 years. And because we have space on the property, if we need to continue to bump out, we have a little more room to also bump out on either end, or actually in the front. So the location, the lot will allow us to, if we need to expand the building, we can expand the building up out in the other side. So yes, we're doing it right. We're doing it right. All right. Thanks, Sarah. Any other questions from the public? Don't see any hands online or in the room. So thank you, Sarah. Great. Thank you very much. I appreciate your time.


Welcome back guys. We're starting another loadout video, 2021. And we're excited to bring you some new gear, some old gear, what we got going on this year. Rocky's coughing up his hairballs. This, for instance, is a new lean toss, both just bought this year. It's the Mo Marsh and Viziman. Excited to try it out. We've tried other mobile blinds before. They're good in some areas. Some, sometimes they're more of an inconvenience. I think we have some good spots to use these this year. I know Tais has had Rocky's Dog Stand, which is the same brand, Mo Marsh. And he says it's his favorite Dog Stand. So this basically uses the same exact platform and frame and feet and everything like that. You guys know probably about this product. It's not new for this year, but it's new for us. It's comfortable to sit in. You probably won't want to take this on like a two mile hike or something like that. But- I think it's 25 pounds. Yeah, and when you get some grass on here, it's gonna add a little more weight. But if you have some areas that you could walk in, maybe under a mile or up to a mile, these would probably be killer. So I can't wait to try these out. And then of course, Rocky's Dog Stand's the Invisalab and also the gear this year is the dog himself.  Black labs are the best.  Like everything we have and use is just real quick. I'm not gonna spend too much time, but we got the finisher, the Acme Widgen Whistle. Got my dog whistle. And then I got my JJ Lair's Hybrid. And this one has a 350. I also have another one. I'll show you in a second. It has a 360 in it just to give a different sound. And I also have a T1. I think that has a 370 in it. So, but if you've never, if you're looking for a call, a high quality call, I'm telling you these are the by far the best sounding duckiest calls on the market. So for the Invisalab on the Mo Marsh, we also got the Mo Marsh Invisigras. It's not that we had to get this. I know plenty of companies make this stuff, but for where we're at, I end up getting the natural. And then I got one small box of olive. But we're gonna brush these up. I'm gonna brush these up later, but like Thomas said, I almost liked that color, Thomas. Like that almost seems like I should've got all that instead of the natural, but natural color is pretty yellow, but what I love our stuff is like, it's kind of pretty bright, but I think it will match, okay? So that's the Invisigras. That's new this year. This is the Rigamrite. I've opened this before you, before I guess I'll show you again. It's really quick. It's kind of one of my favorite ground blinds. Literally just open, snap this and you're done. And Rocky is a big dog, but he even fits in there just fine. He sticks out a little in the back or front depending on where he's at, but I bet you this isn't, but five, six pounds. It's kind of like an accordion. Just go back down and three clips and you're done. It's really quick. I like it a lot. Avery Marsh Seat. Hey, come here, sit. Got the Avery Marsh Seat. We use these all the time because a lot of times when we're hunting in places that aren't pits or specific blinds or we're not gonna hunt out of the boat, this is just something we've used for years and years and then you just pop it up and you can adjust the height and these catch it in the mud so it don't just keep sinking. One of the blinds, I have a few, like I have some that are for light weight purposes, the pack handy. If you haven't seen that video, you should check it out. It's the mobile duck hunting gear. It's kind of two setups. One of those setups I showed in that is like a super light setup and that kind of comes from Thomas's idea with a dry bag and I'll show you that here in a second. But just to rig them right, nothing special, just you can use any type. A blind bag, that's the one I've been using lately. This is the final approach Goose Floaters. I just bought a six pack of these because there's some places up north that we want to kind of have these in the spread. I feel like it'll draw the ducks in. You know, ducks will come in a geese, but geese don't really necessarily always come into ducks. Just depends, but I think that will help. This is another JGLers hybrid with a 360 in it. What's nice guys about these just real quick is they are pre-cut reeds. They're dogged already. It's a machine, it can't go wrong and you can just change it, get different sizes to this and they're trying to do it yourself, but that's a JGLers hybrid in the Jade color. I love that color, I don't know how much that'll be going with me to the marsh. And like for instance, because this is new, kind of have an addiction with these calls. You, all these pre-cut with the numbers written on them so you can go like 335, 340, 345, 350, you know, so. Now, this year, on my 20 gauge, I got the Fronky Affinity. And I don't think I said this in last year's loadout video, but it's the Fronky Affinity 3 Elite, but this has the Trulok choke in it and right now I have the Long Range. Honestly, those are really good pattern. And on top of that, the bead, like if you can see the yellow and the orange, I ended up putting that on my A5 just cause I liked it so much. And it doesn't distract from the bird, but I really like this 20 gauge. And for this gun, this is, I've shot a heavy hammer out of this, but mainly I shoot heavy bismuth out of it and it's just a deadly combo. Like I feel like I'm shooting a 12 gauge when I'm shooting that 20 gauge with this ammo. So it's a three inch, three inch, six shot and I've knocked everything from, I don't really take these on tail hunts. I try not to take this on tail hunts, trust me. I'll just use steel. But like if I do know I'm going specifically for mallards or I'm gonna be shooting honkers, same ammo for all of them. It's my Browning A5, old faithful. I've had her for I think seven years now with the old shot cam on there. Try to get you guys some good fuzzer, that shot cam. And then here is the bead. See how I put that same bead in it, just a stick on and it just helped me is my gun shoots a little bit high. I put that on, which is a fatter, bigger bead which caused me to lower my point of aim and just money. New this year, I still am a kicks guy and I did a pattern video on that. You can check that out when I compared kicks versus pattern master. This is the pattern master code black duck and it throws a serious type pattern. You guys know I like full chokes whether they're 10 yards or 40 yards. But it throws honestly with all these ammos it throws a nasty pattern. So, but that means you might be missing more and that's okay. I'd rather knock them down or missing, not wound them.  This depends, there's no specific reason. I shoot the heavy metal three inch fore shot. That's what I always stick with and I shoot the six shot and then I'll shoot the heavy business three inch six shot. And you guys don't know how ammo is this year with everything that's been going on. So you kind of just take what you can get which again, I'll shoot heavy steel, heavy metal, even heavy till. I like heavy till too, it's just still new this year. Three inch six shot, one and a quarter ounce. This is that heavy 12 and I've done some videos on it.  It's a 12 grams per cubic centimeter. So it's heavier than lead actually and it just throws a gnarly gnarly pattern. My prayer rug can't go wrong. I get, you know how many times people borrow this when they hunt with me? They don't wanna get their little feets wet or they don't wanna stand on the rocks? This thing is like one of my most important pieces of gear.   It takes like 30 seconds to set it up and that you have a weight and a string. I don't have it out with me right now. Shovelers. These are the final approach, shovelers. And I will say these are the prettiest shovelers on the market for sure. If you like shovelers, if you want that popping or spread by far final approach makes the best. And they sell it in a six pack of drinks. I have the Refuge Runner. It's the Rigamrite Refuge Runner. You can put a spinner right here. You can put the poles right here. And then it's got a spot for your gun with backpack straps.  Tommy and Thomas do that quite a bit. If you can't push stuff in, you can't take a cart and all that. Throw your stuff in here. Usually we'll throw like six to a dozen in a piece because we're going to small water. And then inside this we have the final approach flocked head mallards and they are quality. They're the EVA kind of that soft plastic. They're not going to cling around there. They're not going to lose paint. I mean, these whole paint gets to through. I bought decoys the day you bring them out of the box and scratch them like this. Literally paints coming right off. So good colors. I've already hunted with them and they look amazing. This was Thomas's genius idea. This is a dry bag. This is a 30 liter. If I had it to do it again, I'd buy a 40 liter. It's got backpack straps and get these on Amazon for like 30, 40 bucks. They're cheap. I went to go buy the 40 liter and they're sold out. But we throw like just a middle must gear in there for when we're really going to go in somewhere tough and far. Throw it in here.  You buckle it. And then when you get to your spot, whatever you have in there valuables, you can throw it in the toys or in the water. And it's not going to get water in it. I'm telling you, it's the way to go. If you really can get by with a couple decoys and there are some spots where we can do that. Both of us use that all the time. Mountain Dews, I bought about six cases of this ready for season. Just to get us through the first couple of months. Don't ever leave home without it. This is my, my waiter bag. I used to think these were stupid, hustly, I don't know why I just did. But you start paying a lot of extra money for your waiters and you want them to last, whether they're cheap or expensive.  Cub Waterfowl sent me this last year, beginning of last year before last season started. I love this bag. Got my sweet Sika waiters in here. Still holding strong guys. Still no leaks and knock on wood. I mean, there might be this year, but they got the Faust patch kit, just like any other brand does. But the boots guys, the boots are the key to this whole setup. Somewhat, you can literally hike for miles in these. If you did that with some boots, you'll literally be just raw on your shins, like Caleb said, lacerated shins and your heels just hurt. Like you don't have that with these. The other good thing about this waiter bag, you can go check them out. The website, Cub Waterfowl, as with this fly bag comes a little pad that you can pull out of here. You can stand on it to change. So I just think that's pretty cool. Put some extra dry clothes in there, socks or whatever. Got my blind bag. I like using the leather straps. I really think that's cool, putting your birds on it. Got my patch kit. Just in case something happens. It's got zipper lubricant and then aqua-sil for leaks and the patch kit. Thomas got me this a couple years, two, three years ago, probably three years ago now, but a night cord flashlight. It's the best headlamp I've ever used. Super bright. Rockies, sport dog. The color I use. And then some gloves in here. It's not really a blind bag review, but just kind of some of the stuff I got in there. Shells, license, all that good stuff. All right guys, I'm gonna continue on. I'm gonna start with my calls. First off, I got them all on a Quack Lanyards. Lanyard right here. It's a local friend of ours. He makes Lanyards as a side business and they're just quality product. This right here is actually supposed to match like the Timber Sitka Optifade pattern. I got my JJ Layers Hybrid. I run a 3.55 on this. I got a Polk little teal whistle. It's a little wood call. It's really, really nice. It has a good sound. This is a Pintail whistle. I got both of these calls right here from Billy John Quinto a couple years ago. You can find these, some other companies make them too. I love the sound of these. To me, they sound a lot sharper than some other calls probably because they're metal, but they have a great sound.  Water can drain out the bottom. These bags are great for just putting a large amount of decoys in. Right now we have the Mallards in here. Also got a Pulsator right here.  The battery lasts all day and they provide consistent good motion on the water. They're quiet. That's another thing that I like a lot about them. They're a lot more quiet than like a swimmer decoy. They don't get tangled like a swimmer. They just look good on the water. So far, I've really liked these a lot. I've had them for three years. So that's still pretty good. Life expectancy for a decoy like this that has battery in it that you're using every time banging up. So that's pretty impressive to me. I'll go over this cart right here. This is actually Ty's cart. I have the exact same setup, so I didn't bring mine over. The only difference with mine is my sled is actually the next size down. This size right here, we actually used both of ours quite a bit because this size right here is nice when we go together and we have all of our stuff in here and we're gonna take everything. We're gonna take a lot of decoys. We got our guns. We got Rocky's stand. Like if we were gonna take these Invisimans, this would be the best sled to use because it's got plenty of room. And this is a Rogers cart, which I believe has like 600 pound capacity. Not that we would ever use that with duct gear, but it's just solid like a rock and it's got nice straps to tie stuff down with. Mine is better if we're gonna go light or if I'm going by myself or maybe we don't have the Invisimans, something like that. That's basically how we make our decisions. We also got our teal out here, guys. These will just look amazing to me. I like the paint job is very good on the blue wings and the green wings, especially the blue wings to me. I like they put a little bit of purple right there on their head and the speckling looks good. And overall, they're just good decoys. You can tell the difference between good decoy and not. A Wiggen, I think, and probably my favorite decoy that final approach came out with this year. I mean, I just think they're the best Wiggen on the market. I have a couple of different brands. I have Avians and to me, I like this color scheme better. I like the head better, the speckling and they're actually a good size Wiggen decoy. These are definitely better than my Avians or bigger than my Avians, excuse me. I think the head positioning is a lot better too. One thing Ty's didn't mention on the rigs for our decoys. These are new by final approach this year. They're the coated steel cable rigs. And in my opinion, these are the only way to go. They don't keep memory and they're a Texas rig style which I prefer, you know, the weight on these slides which is nice. They're kind of self-adjusting. They got nice swivels, good steel cable.  Another thing that we got this year, which isn't new, it's just ever so often you gotta rebuy the same things. Got a Lucky Duck HDI spinner.  I got my Avery seat just like Titus. These are pretty common. They last forever, thankfully. They're light. They're the best thing that we can use around here for our marshes or refuges. Here's my blind bag. I've had this for several years. You've seen this in our other loadout videos. It's a rigmarite. This is kind of the one that I use towards the end of season because it's bigger and it's actually big enough that I can stuff a coat in here. Like my Sitka Delta weighting jacket or maybe a sweatshirt. If I'm going light, I usually don't take this bag just because it is a good size. But it's nice like if you're on a boat or if you got a sled and you can keep this in your sled. It's nice because I can have everything I really want in here. Just a couple of basics, face paint, license. I got a set of earplugs this year. I'm gonna really try to do my best to wear those. I know in the past we don't always do a good job on that but it's definitely worth it to keep your hearing. These right here are the Sitka call lanyards that come with, I think it's the Delta weighting jacket. Some guys don't like these. I've heard guys that do. Last year, one thing I did that I know I'm gonna do this year again. These right here not only will work on your like Delta weighting jacket but they actually work on your weighters themselves. I just found myself using these a lot because I would put my calls in the pocket of my waiter and whenever I went hunting, I always knew I had my calls and then I would just pull them out and you can slide this right onto your waiter instead of having to use a jacket. I really liked it. It was really convenient. I'm probably gonna do it again this year. Shell belt, I've always used this off and on. I use it a lot. It's nice if you do have a good hunt and you have some fast action and you need to pull shells out quickly. Out of the boat, I probably won't use it but I use it like out of the marsh. Shells, ties already went over, heavy metal, can't beat it. Heavy 12, I'm excited to try this year. Another thing I'm excited about, I'm extremely excited about using this really. These are Leopold glasses. I don't know if it was last year or the year before, started coming out with glasses. I wanted to get some, just never have. I personally like hunting with glasses in a lot of situations because windy days, sunny days, you're always looking for birds, your eyes are always straining, it's windy, get bloodshot, whatever. It's nice to have glasses on. These right here are what I'll be hunting with this year. These are the packouts. Smoke lens, all black. You know, I didn't really want something too shiny for hunting. A lot of guys complain about using glasses, thinking out of flare birds and stuff like that, but I don't really think so. I've used glasses before in it. It don't seem to hurt nothing. I also got another pair. These are the Bacnares. These are more like a lifestyle type glasses. They're sick, I love them. I wore these, I just came back from Wyoming on a deer hunt and I wore them the whole way there and back and they're just, they're just money. Little mug, Yeti mug for something hot if you want to, if it's cold. Like, again guys, this is more like late season stuff. Early season it's so hot here, usually just drinking can of Mountain Dew or water, something like that. Got my waiter back here. I've had this forever. Actually this was given to me by my old boss. I definitely do use this for my waiters. I got sick of waiters, so I try to keep them somewhat nice. This is gonna be the second year in these. I was very impressed with these last year. I mean, they've only been through one year, but I know for a fact that last year was probably the hardest. I've put any pair of waiters through, but no holes, no leaks. Love them, they're very comfortable. We'll give you guys an update on year two to make sure that they're still cold and strong. This is something we haven't put in our pack out videos before or load out videos before. Set up binoculars, it just kind of goes without saying. If you're gonna do any scouting, you need a set of binoculars. I mean, you can see birds with your eyes, but it's just another tool to be that much better. These right here are Maven binoculars. I believe the model is B1. I got these mainly for the deer hunt that I just went on, but love them, they're extremely clear. Case is marsupial gear. Just in case you guys are looking for one. Also got a range fire in there too, but I got my Browning A5 in here. This is a rig them right case I've had for I think like three years now. One thing I said before, it's kind of bummed out when I first bought this, the strap broke. The metal that they use on these rings is kind of cheap. It's a cool pattern and it's kept my gun from getting too dirty. Aha, there she is right there. Wicked wings, A5. This gun, can't say enough about it. I 100% shoot better with this gun than I did with my other gun. I feel like I shoulder it better. It's lighter, it's smooth. I never had any issues with it. It's got some heavy use. You can see right here, some of the paint's starting to wear off a little bit, but I mean, we put these guns through abuse. So I got a final approach sling. I don't really like to shoot with one, but there's a lot of times where it's nicer to be hands free with your gun because there's nowhere to set it down. I have a kicks choking here right now. I actually didn't use this very much. This is an extra full. I think it was just a little too tight. I did use it on a couple hunts and actually smoked birds with it, but I ended up switching to my factory full and I shot that all year last year. We're gonna have a pattern video come out soon. I'm gonna shoot my full choke, a pattern master and a kicks choke to see which pattern shoots best. So be on the lookout for that if you guys are curious. I never patterned my factory full choke last year, but I feel like I shot good with it. So I left it in all year, but I'm curious to see what the pattern looks like. Another thing we haven't done in our loadout videos is Sitka. I know we've talked about them a lot.  I'm gonna go through it real quick. Early season around here, it's really hot. Without all I got on is this core lightweight hoodie. It's paper thin. We've talked about it a lot. You guys know about it. What I wear on the bottoms, I got a pair of Under Armour. This is their cool gear. Essentially it's for hot weather or whatever. It's, you actually feel cooler than if you didn't have anything on. The air that moves throughout this, somehow it just cools you down. So I actually got these last year and I love them for early season. Mid season, I'll move on to the gradient as a second layer. This was actually gradient hoodie. I ended up cutting the hood off. You guys probably think I'm crazy for cutting Sitka, but I just didn't care for it. They do sell a gradient jacket, which is essentially what this is now. Love it, I love it. What I'd move to on the bottoms, like mid season when it gets a little colder, is the core heavyweight bottoms. These are surprisingly warm. They're pretty thin, they're very warm. So I don't wear these on early season. Moving on to like the late season, I'll probably move on to like a duck oven. I love this jacket. It's very, very, very comfortable. It's a full zip, not a quarter zip, like the gradient. If it's really cold, I'll move on to the gradient bottoms. But guys, it's gotta be cold for that. Like it's gotta be like zero. Those are so warm. 15 degrees or colder. 15, probably 10 degrees or colder before I put those on because they're just so warm.  And do you remember what the camera was? I can't remember now. I think it's natural gear. Natural gear, that's what it is. Like again, this is not a review video, guys. You can check out reviews. We have a review video of this, but we got the Hydra Turf, got the gun box. I've already hunted out it and it's slick. I mean, just everything works like money. Lights on the front. On this, we did, and we haven't done a review of it. I don't think we will. We'll probably just show it in a hunt. But this is the Avery Quick Blind, Quick Set Blind. And then it's not quick to put it together. I think we probably had seven hours in it, probably putting it together. But it's customizable because every boat, there's a cat. And that's what I like about it. But once it's set up and done, it's very, very nice. Like, now I'm glad we did it. So underneath of this is the actual material and then you can brush it up and all that stuff. This is actually the windbreak that comes with it, but we decided we didn't really want to use it. So for traveling purposes, and this was my friend Kevin's idea, is wrap something around the actual blind material so it doesn't get torn up when you're driving because it just stays on. So I used that windbreak, wrapped it around and then used these bungee balls, like, you know, one every foot or two to keep it.  Thomas knows I have to brag on this. Thomas is the MacGyver of the family. He always comes up with these good inventions and I'm always gels and everything. But I ended up buying a brand new 50 quart Rogers because I was like, we want to keep plenty of room in the boat, right? Like, I don't want multiple ice chests and two chairs and like, even if it's just me and Thomas, I don't want that. How can I do it where I do it once? So I was like, you know what? I'm going to make me a slick setup. So you guys would think I'm crazy. I drilled into a brand new ice chest. Thomas deserves two, but actually I really like this. We got back in three days later, it's still nice in it. But this is an Atwood seat mount that I bought on Amazon. And what I did is I drilled through this with some five inch machine screws because I needed to go flush. And then on the bottom, go from a big washer to smaller than I use a lock nut. You can't maybe be a little bit careful for these not to puncture stuff, but we had no problems. Like I said, already went on a trip and it was no problems but it stills really good. And what I do is I bought this Avery seat on Amazon and I attached this three degree seat mount and I literally just, and it's locked.   Hey, I did it. We found it out. Cause look it, the thoughts are it's, it can spin all the way in 360. Okay, it would be a little bit this way, which I never had initials lean back with my feet up in the boat.  You'll rip the screws out of this thing before you do that side. Looks pretty sweet. Pretty yeah, I'm pretty. I'll have to try it out a couple of times. You might build one. We'll see. And then Tom's has got his pelicans up here. Just regular old boring pelican. Yeah, that costs way more than that one I'm gonna do. Is this what you're gonna sit on? Yeah. And that's gonna wrap it up guys. Hope you enjoyed this loadout video. If you guys have any questions or anything, just comment down below and we can, or any ideas of some gear we missed or something like that. Let us know. Duck season's here. Let's get it on. Let's go.