So this talk is about how you can go about things like this in a mesos context. The main message I want to bring over here is for resilient systems, you shouldn't reinvent the wheel. Because almost certainly you will come up with a square wheel. What you should do is you should use algorithms, methods and tools which are known to work, which are battle tested and which other people have designed for you to use. That is the easiest way to get up and run. So, let me say a few problems you have when you build a resilient system that you have to solve and this talk will be how to use existing tools to get a quicker start. For example, if you are running a distributed system, you have to somehow hold the state of the whole cluster. You have to know where your tasks are, how they can talk to each other and how things change in case of failover. You want to organize your failover, you want to at first detect that something is wrong and some part of your system wants to react on this, you want to reconfigure your cluster and you want to do all this without any service interruption. One part of your system needs to discover the other even if that part changes due to some failover. And in a distributed system you have different actions happening in different places of your cluster and you sometimes need to synchronize these things that events happen in an orderly fashion. So, this talk is about tools and algorithms maybe to achieve these things. So, before I go into more detail, let me talk about consensus. Because in many cases that is at the core of your problem in a distributed system. The different parts of your system somehow need to agree on things. They need to agree on which server is a failure at this stage or what is the current configuration. And once you start with distributed systems you will quickly notice that one of the fundamental problems is this here. Because in particular the presence of failures, the opinion as to what the system is in, the opinion about the current state differs from the different parts, from part to part of your system. It's an effort, it is really hard to get right. So, if all your servers are up and running and you have a network where that works, then consensus isn't the problem. You just exchange enough information such that everybody is up to date and they all agree on some state. However, in practice this just doesn't work. Network failures do happen, they happen intermittently, but they also happen permanently. They happen due to human misconfiguration of a system or to failure of some network thing or whatever. And the more you scale out, the more servers you have, the more failures you have by hardware. If you run a system with 10,000 computers, then every night a few of them will fail. That is for sure. And your system needs to be resilient and to be able to talk and react on this. And regardless of what the failures are, a fundamental problem is that the different parts of your system agree on what state your complete system is at this stage. So, here's a somewhat lax definition. Consensus is the art to achieve this in software. And I intentionally say it's an art because it can be very difficult to get right and meaning what is right is actually a moving target. So what is out there in theory about consensus? Traditionally, consensus was achieved with something called Paxus, I can't point here. Paxus is a protocol which various servers can speak to agree on a certain state of affairs. Later, in 2013, an alternative has been proposed which is called Raft. And I just want to give you a little bit of an overview about the differences. Traditionally, Paxus is considered to be very difficult. And read the papers, they are very enjoyable to read, but it's really hard to understand what the essence of this protocol is. There's a lot of variants for different purposes and most of the theoretical papers do not actually tell you how to implement Paxus efficiently. So, understanding Paxus is hard, implementing it is hard. And there have been enough examples of where people have tried to implement Paxus and have failed to do it right or to do it efficiently. One of the design goals of Raft is to be understandable, is to be easier implemented to make it easier to understand what's going on. That is a tremendous advantage. So, my advice if you need to achieve consensus between certain servers is first try to understand Paxus. It's an interesting, challenging task and it's enjoyable. But only do it for some time because your time is scarce. Do not implement Paxus. After you have seen how complicated Paxus is, you should have a look at Raft and enjoy the beauty of it. Because it's really a beautiful piece of theory to understand and to appreciate the simplicity of it. But then, don't implement it either. It is much easier to implement Raft than to implement Paxus, but it's still hard. Very clever people have failed to get it right and to make it efficient is a considerable challenge. So, use some other implementation from other people who have done this and tested it and get the box out and so on. So, consensus is necessary. You will need it as an integral part of any kind of resilient distributed system. But don't try to run your own. Don't try to invent your own even. So these two protocols have the advantage that somebody has made a theoretical proof that they are correct. It's then a different matter to implement them correctly. But at least you have the solid theoretical foundation. So, the most important thing is do not try to invent your own consensus algorithm. And the second lesson is do not try to implement your own. Use something out of the box. So, if you want to use something, you should probably have an understanding what it is. And so let me try the impossible to try to explain what Raft does in one slide. I know this is impossible, but nevertheless I will try. A Raft setup consists of an odd number of servers. So, usually you take three or five. You need odd to achieve a majority. And this odd number of servers, they keep a log of events. And the idea is to have to make it so that every server has exactly the same log of events. So that's the consensus part. Everything that happens in this log of events is replicated to every server. And you will notice in a second that the purpose here for Raft is not to be fast. The purpose is to be secure and resilient. What this odd number of servers does, they essentially do a democracy. So what they do first is they elect a leader. And then the leader is the one server that decides what is appended to the log. So only the leader may append and it may not change the log in earlier positions. It may only append to the log. And then every change is replicated to the others. And the append to the log only comes if an absolute majority of the servers have agreed on this new log entry. That is what makes it forward tolerant, essentially. Now, if one of these servers fails, if it's not the leader, then it's not too bad. It's just ignored. But if the leader fails, then the other two or the four quickly elect a new one. But to elect a new leader, they have to have a majority of the votes. So imagine you have five servers. One fails, which used to be the leader. And the other four elect one very quickly. But they need at least three votes. Because once they have three votes which agree on the new leader and the old leader, even if it can talk to one of them, say, and cannot make no more progress. Because to make progress in the replicated log needs a majority of the servers. And if there's a majority for a new leader, then the old leader has to act. So the whole protocol has very smart logic, which I cannot explain here. Detail to always ensure that there's a unique leader and that when anything goes wrong, there is automatically a new leader elected. It's really a lot of fun to get right theoretically and practically. But we have a theoretical proof that it is solved. And of course, if I say all failures, if a majority of servers fails, or all fail, then there's nothing you can do because you need the majority to go one. So therefore, if you run three servers, then you can tolerate failure of one. If you run five, you can tolerate the failure of two sides. Usually what one does with this replicated log is one puts on top of this a key value store, which pays like a database. And every change to the key value store is just written to the log as a transaction of change. And the API for such a RAV system is made in a way such that you can talk to the leader and say I want something changed. The leader appends the change to the replicated log. Everything is replicated to at least a majority. And then it counts as a change to the database. So for the rest of the talk, I want to present a specific implementation of this. And I want to show you how to use it and show a few examples how you build certain parts of the resilient systems with it. Now I, of course, have to admit that I work for a database manufacturer called ArangDB. We make a distributed database ArangDB, and therefore we had to solve all these problems. We had to build a resilient system which nicely runs on DCOS, say, and which recovers from failures. So therefore what we needed in the middle of this ArangDB cluster, we needed such a resilient RAV store. We started using, following Maya twice, and using other RAV implementations. We started with using ETCD. And sooner or later we noticed that we need a very specific feature set which ETCD didn't have. And so therefore we did not follow this advice. It was bad if you don't follow your own advice. But what we did is we implemented in ArangDB the RAV protocol. And so now you can use ArangDB as a multi-model distributed database, but you also can use it just for the purpose of having a RAV server. And so what I'm talking about today is the mode of ArangDB where you just use it as a RAVT triple or RAVT 5 triple. And that is what I call the ArangDB agency. So that's the mode of ArangDB where three or five or whatever odd number of servers together make a resilient key value store. So let me say a few details about how this works. The philosophy is that everything is JSON and every communication is via HTTP. This makes it completely language-independent and practically all languages you want to program in nowadays can talk JSON and can talk HTTP. Now the key value store on top of this RAVT you can think of basically storing a single big JSON document. So the complete state of this database could be something like this. As for example on the top level a key named A which has the value 12 or B is a second key on the top level which has an object as value. So the idea is that the replicated log and the RAVT notices and stores the changes you apply to this single JSON. And you have an API to do write transactions and read transactions to change parts or the complete thing here and to read parts of that. So therefore you can do projections, you can change parts in a transactional way and you can prescribe preconditions for your transactions. And what I'm explaining now and for the moment you can just forget about everything I said about RAVT just keep in mind that this key value store or this transactional store is completely fault tolerant by using RAVT. And just one more word, you shouldn't store gigabytes of data in there. This is intended not for high performance, high volume data. This is intended to be used as a key value store to save the state of your distributed system, some metadata, do synchronization work and to be a building block in your resilient system. So let's see how you work with this guy. Imagine this is the state of the database. You can for example send a transaction like this here and you see the philosophy is everything is JSON. So therefore a transaction, a change to the above state is actually encoded into a JSON document itself. So this here for example is a retransaction which says I want to have two projections of this state. The first, I just want everything stored under B-negum but in this case just answer with my name and the second is give me a second projection of this which is the smallest sub-object of that containing all these paths. So the path notation here with slashes just means to dig into the JSON by following attribute values in the objects. So B-name would first go on the top level to this B here, I can point to the B and then to the name and end up with my name. The result is a substructure of the complete state a projection containing the minimal number of things which covers all these paths. So to cut a longer short story short reading this key value store just means you give a list of lists of paths and it comes back with a list of JSON objects with this state. And it always sees a consistent state of the database between two right transactions. Similarly, if I want to change the state I do this by sending a right transaction there. So here you see a simple example of a right transaction so for example the first one says take the key A on the top level and set it to the new value 13 and the second operation would be take the value under the path C-Y-U and take the value which is there and increment it by one and the benefit of having a transaction is that this operation is done as a whole or not at all. And nobody can see a state of the system where say state.a is changed to 13 but the other state is not yet incremented. So this is a transactional database. You can do deletions obviously and you can set complete sub-values for example the sub-value under C-Y and set it to a complete sub-object. So we use the recursive nature of JSON here if you have a highly recursive structure you can either exchange a complete subtree or you can dig in and exchange something in the subtree. There's a shortcut this op-set and new-rotant to just giving the new value that's just to simplify things a bit. There's different operations I don't have mentioned everything here for arrays you can push something to the end or pop from the end and with new values you can specify a time to live. That makes it possible that you can put something in the database and you know that it is vanishing automatically after a given amount of time. This can be very useful as we see later. So one promise this key value store makes is that even if it is hit from multiple clients at the same time with write transactions it will order all these write transactions in a linear fashion which is visible to the client and execute one transaction after another in an atomic way. That's a very important guarantee to make because it's much easier to program against this. Transactions have more power you can specify preconditions. So for example here we see the change we saw before the first object up here but we can say it is only to be executed if the old value of the key A is 12 and if the value of C Y old empty false means that it is already set so it wouldn't change that if it is not already set. You can have multiple different conditions you can have the condition that a key is empty or that a key is non-empty you can specify a condition that the value of the key is a certain value and you can specify that the value needs to be an array. That's useful for push and pull operations. Another feature this key value store has is that you can somehow subscribe to changes. You can send something to the database under a certain key value you can say you want to observe this value or everything below it. This means that whenever a right transaction is executed that touches anything below this key then an HTTP callback actually a post request is issued to the URL you are giving. That's very convenient and it avoids the necessity of long calls and is there to react quickly to changes. One caveat one should never use this one should never rely on this for correctness. Because in a distributed system any kind of message can be dropped. It is highly possible that a request a callback doesn't get through. So therefore if you use this this is very good for performance optimizations to make your system react quickly if all is well. But whatever value you observe you should at the same time regularly check it just to be correct without this. Therefore we don't make any strong guarantees on this. We say this is delivered on the best basis to speed things up if everything is well. But you have to check yourself. One more important feature we needed and I imagine many distributed systems will need this is something we call supervision. Quite often you design a distributed system in the following way. You say some central place like such an agency contains a current configuration of the system like for example the last heartbeat of any participating server things like that. And then you need some place which observes the state and notices for example that some server hasn't sent a heartbeat in 30 seconds. Then you usually have to react you have to reconfigure your system you have to change responsibilities to take away this failed service and replace it by another one. But you need some kind of supervision task.  Because there you can make sure that on the leader exactly the elected leader the supervision job runs regularly it is very close to the actual key value data and it can do changes very quickly. So therefore in our agency implementation we make sure that on the raft leader of this triple or quintuple we have a supervision job running which keeps an eye on things by changing values. So therefore you can use a run-of-the-beat agency as one of these integral parts of your distributed fault-tolerant system and you can actually implement such a supervision process with a few lines of JavaScript which is executed on this key value store in the raft leader. And that is a very convenient way to implement such supervision strategies and it's highly efficient because it runs in the agency and has direct access read and write to the data and can issue write transactions if needed. And usually what you do is that any kind of reconfiguration will be done in there by the supervision process and in a decentralized way the servers just react to this. They keep an eye on the configuration and suddenly I'm responsible for doing this and that so I better get started doing it. And the reaction can be fast because we have to actually be callbacks and even if they fail you can fall back on regularly checking the configuration and noticing that you have a new responsibility. But what are typical use cases for a system like this? So essentially this is the story. I recommend if you devise a distributed fault-tolerant system I recommend that you use such a tool and obviously there are others out there I think people use ZooKeeper people use ETCD people use Conzo and other such services and what I present here is a new kind of such service and the advantages I think it has are that it has transactions it has transactions with preconditions it has callbacks and you can implement your supervision jobs right there on this key valid store. Therefore we designed this to work in a run-on-DP for our needs but we think that many distributed fault-tolerant systems will have the very same needs. Why is that? You can use this as a central configuration management. You can send hard beats there and let the supervision discover that a hard beat has stopped. You can organize supervision and automated failover right there in your key value store for the configuration. You can use it for synchronization between servers. You can do locking resource management with that due to the preconditions for transactions. You can organize a kind of leader election yourself for your services in there. You can do service discovery you can do unique initialization some data structure which needs to be initialized exactly once and do all this stuff. So let me just check the time but the rest of the talk I want to show you a few examples how you would program against such a piece of software. This is a slide I've just put in this is how you deploy an run-on-DP agency You take a single JSON file forget about the details and you do this command dcos-marathon-app-add and this will fire up such resilient key value store in your mesos cluster dcos cluster and so therefore you don't have any hassle with that. Right, so that's the general idea I already explained. Let's look at discovery. Imagine you have a system consisting of a group of jobs or tasks and they have to talk to each other. You don't know before whether it will be 3 or 17 or 100 they need to find each other and talk to each other in particular they need their addresses and ports. How do you do that? Well, you reserve some place in the key value store and make every service do a write operation in the beginning namely it sets the value under the key of its unique ID to its address and port. Every service that starts up knows its address and port knows how it can be reached and so it has all the others by dropping information over there and you do this with a precondition saying the old must be empty nobody must have been registered with this ID and then you just retry if this doesn't work. That's a very robust way to somehow subscribe to your service all you have to know is the address of this address and then regularly every task simply reads the key under service value under the key service and gets a complete list of IDs and addresses that are currently running in the system and then they can happily talk and exchange messages and you see all you have to have is an agency up and running and be able in your programming language of your choice to send one HTTP request in the beginning and then another one regularly every 5 seconds you can even improve this by having a callback to tell you quickly when a new server arrives next example is one-time initialization imagine you want to have something in this key space organized basically when the first server starts and then it is there and doesn't have to be organized again so therefore of course you need that some of your servers does this of course an easy way is to manually start up an initialization process first but that's not resilient because it might fail things could go wrong so here is how you do it you just execute this here in every single task what you do is you first read something under the key init state that this init state is empty in the beginning it is put to the ID of the server who does the initialization and it is put to the string done if somebody has already done the initialization so what you do is you check the init state if it's done then you just start the service and you know it's initialized if it's non-empty then you just say ok somebody is doing my doing the job wait for 15 seconds and start a new why does it have to start a new well the server doing the initialization might fail so therefore we have put a time to live to the entry such that if the server fails who does the initialization the key value store automatically deletes the value under init done and then anybody after these 5 to 15 seconds any of the servers which are starting will discover the empty value and try to raise to the initialization itself now if you see an empty value you do a right transaction to put your name under the scheme under the condition that it is still empty because obviously this is now a data raise in the key value store so therefore you have to make it so that if a change happened between your read and your attempted write this doesn't clash so here comes into play that we have transactions with preconditions otherwise we couldn't implement this in a robust way now if we have if the precondition failed then somebody else does the initialization well just start from scratch and finally if we have somehow the foot in the door and do the initialization we just go on and do a right transaction that initializes whatever and in the end that's the init state to done either this works and it's all initialized and we are done or we fail in between well no worries what happens is that the key value store will automatically remove the value under init state and somebody else will then take over and start so you see this logic is extremely simple you do a three step procedure in every process and it's extremely robust and you get your job done that is somehow how you build up four tolerant services by using such technology I know my time is nearly up so let's just quickly look at leader election imagine you have the problem that you have a distributed system and you want to have at every given time one of your servers be responsible for something what do you do every follower that is a server which is not leader at this stage regularly does the following it reads the key the leader either this is empty or it contains an object the key of the leader and the term number now if the leader is not empty then this follower considers the server in there to be the leader for that term so it will just follow the leader keep the term and after some time try again but you can have this as a background task the follower just stays the follower and knows who the leader is if however the leader is currently empty then the server tries to become leader by putting its own idea here in the leader position and thinking of a term which is a number higher than every term already seen it puts the time to live because obviously if the leader fails the entry here has to be cleaned out automatically such that somebody else can become leader obviously you must only do this under the condition that there is currently no leader configured there so therefore you have a precondition for this transaction if the precondition fails somebody else was faster for the race to the leader and you just start from the beginning however if you have made it here then you are the leader and work under this term you have put there now what does the leader do obviously time to live 10 you don't want to have a leader change every 10 seconds so therefore the leader regularly does this it puts the very same entry again with a time to live of 10 so every second or so it renews its time to make sure that this key is not automatically deleted by the agency if the precondition failed which is the old what we thought it is then the leader obviously was offline for some time or a message was lost or whatever so it has lost the leadership and then it resigns and becomes a follower again and otherwise if this works it continues to stay in time and again it's a very simple implementation but it is robust without you running a rough protocol actually you are running a rough protocol but in a prefabricated tool and so this comes back to my original method if you want to design and implement resilient systems don't do all the hard work yourself get something which gives a lot of such functionality and stand on the shoulders of giants by using these tools that's the advice important for this leader business look at the term if the leader fails somebody else might have re-elected another leader and that will have a higher term so everybody has to look at this term and not follow a leader with an old this is the end of my presentation I have put a few links there are links to Rangudi bean there are links about draft there are links to DCOS and so on and I want to in particular point you to the bottom link in which I have put together a little repository where there is an implementation for this discovery we had in the beginning and you can see literally that such a discovery servers talking to each other can be implemented in 100 lines of go code without any external library just the standard go library so go is particularly quick to write such things but what you find in this repository is everything you need to write such a service and deploy it in a docker container to a DCOS so this whole measures environment makes it particularly easy to get started with these things I've run out of time so I can't really show this also the screen doesn't work with my computer very well but give it a go have a look and if there are any questions about it let me know and I expect that over time we will collect more examples of usage for such systems in this repository thank you very much if there are questions just let me know either now or later I will be here all day thanks


What's up guys and welcome to trendy updates of our SPM buzz now onto the trending is today Is the Kenyan court has cleared DJ Fatso of murder charges in a Jeff Muath's murder probe Due to insufficient evidence now, of course that the court has cleared at this after a couple of months of Investigations are from the DCI and we know that last week the parents of the late Jeff Muath He came out to say that they were not satisfied with the results that came out from the DCI and they said that they were Waiting for the final results are from the old DPP and now the results are here And the court has cleared DJ Fatso from the murder charges that he was facing in regards to the late Jeff Muath's mother Now the court has said there is no sufficient evidence to prove that Indeed DJ Fatso was involved in the murder now DJ Fatso has also said that he has forgiven everyone who Propagated false narratives against him saying the Saber bullies should learn that it can be someone in a sense a son daughter friend and a spouse in the same situation and by the time the truth is out It may be too late Of course Fatso is saying that he has forgiven the people who were talking about he love him Saying that he was a part of the murder now these reporters come after DJ Fatso wrote to the DCI and Kaisa Kouambia Since the people were still crucifying him They would be best if they gave out the results to the public and Nathanian Domana So say Kaisa Kouleto had a runny on what exactly is their results. I'm going to be reading some of the comments on the comments Section and 8 of Shantae's lagat anasema. We call it Kenya where money is everything God will take care of Jeff's a family Muku Karna anasema nonsense that's a sweet indirectly on our faces Rafa 22 am now anasema as expected Let us know down on the comments section what are your thoughts about the ODPP where he has recommended That's an inquest into the matter whereby DJ Fatso has been cleared of a murder in the death of Jeff Muati due to lack of evidence Let us know down on the comments section, but in the meantime, keep it trendy updates HAPPAA SPMBUS


Does it feel like although results may have slipped a little in recent weeks the performances are still there? Yeah it does, as I say, probably the last five games where we've had the results haven't been what we wanted. The performances have been there, I think we've dominated probably the majority of all five of those games but we've probably only got one victory and two draws and two losses out of that. So I know results-wise it's not been good enough but as you say it's difficult to get two down because we are playing well and we are creating chances so it's quite a change really but I think amongst that it's easy to get to maybe a little bit two down because when you look at it we are still fourth in the table and I think at the start of the season after 22 games we would have probably took that but I just think as I say because of how we've been playing and maybe particularly how we started the year we, expectations rose as the season went on really so no disappointing but we know obviously now we're looking forward to it, we want to push on now, obviously performance has stayed the same but we're looking at results-wise to push on and hopefully go on a run now of hopefully getting some wins and enjoying them together. There's a few games coming up now in quick succession obviously boxing their new years yeah it's even then just into the new year do you think it's three games that could be pivotal? Yeah definitely I think it was it's always an important period of the season and as we always say I think the squad will be hugely important there particularly over the new year fixtures where they come taking fast and it's games where we want nine points obviously but we know how difficult that is for any teams if anyone comes out with nine points over those three games they'll be delighted but of course that is the aim for us we take it one game at a time of course and there's no way we won't have a more difficult game I'm sure than the one at boxing day against the leaders so we can't wait for it and we want to bounce back and I hope for has been good so we'll hopefully push on from that but yeah we want the three points we want to maybe close the gap on those and see where we're after that. What's it like as a footballer at this time of year do you enjoy the quick turnaround or can it be quite difficult? No I enjoy it I think particularly this year for us with us being at home it's it's not going to affect our personal life you like as much with family and things like that we'll see plenty of the family and things like that so when it doesn't affect me I mean it's boxing day is always a fantastic feature I think for players and fans everybody loves that game and yeah same with the new year so I think as a footballer myself personally I prefer the games to training anyway so the more games the better really and I think all the lads feel that way and as I say I think particularly because of the the results we've had of late we're desperate to get back out and play games and win games.


And that should be able to sink. Hopefully we shouldn't have any issues, but you never can tell Until you can So what has changed since we've last been here, I've noticed a couple of things because we've got the lockers in the storage room Got the lockers got the lockers and then upstairs. Oh wait. You said there was something on the bees Yeah on the bees on the Neh Use the ladder. There's a ladder. Where's wait what? Here Okay, okay. Oh wait, you can actually play it. You can actually play it Wait, how how'd you play? 12345 I think Once I caught a fish alive. Ah, okay. Okay. I can do that. I can do that. I can do that Oh, no, it does tell you there. Oh, so you actually can't play tunes Why is it echoing? Hmm, I only need to play once No That was my version of uh, was it a song of healing from Majora's mask? No It's just like One melody There is the uh, legend is the other one. I don't know that one No That one from Majora's mask. Are you gonna play that one? Uh, no. Okay, you play. I want to see you play Um, I can't play. Oh, sure. I can't I can't play you kidding me Play penem That's it. Yes Yeah, it does a weird echo It's just your empty head It's my empty head knocking things about as we want it would embarrass me Okay, what I saw something down here actually. Um, what what is this thing? It slopes out the water to see puts it into that thing. Um, and purifies it Oh Can we drink from that? Oh, yeah, we don't even need these so like Oh my god, you're right. Look at it go Did you ever see uh, teddy tubbies Yeah, it's like nunu Where the room is cold I can't remember. It's just an actual Nunu wasn't a vacuum.  I don't need vegetables excited Well, then you're gonna have to stop No Right, okay, right. So where are we heading off to now? What a new adventure Wait, we need to go sleep first. I want to go sleep You need to put on your captain's hat and then you can see where we're going Oh, you're right. Hold on. Let me get my captain's hat out. There it is Yes, there we go captain is me Okay, we've got the battery turned on Oh, are we going to the blue one with the target on it? Yes, sir All right That's more like a shawami Let's get going then you're gonna raise the anchor So you can can we can we do this from here now or is that my room? I'll go raise the anchor Oh, can you actually do that from here? Not yet. It doesn't work now because we don't have the parts for it. Oh It's like one of those cars we you don't buy the most expensive one.  Oh wait. No that I have done in mind quite well I found like thousands of wood Yeah, you just throw that in there. Do you think you need any more trash cubes? Do we need more trash cubes? You haven't even used the things that you have Well, how many do we have? Oh, two four six.  We're millionaires To the world where nothing lives. So what what what is the point excited? It's just the point in the video where we realize that there's no point to life. There's no point going on Are we getting depressed now because we've been at sea for so long? I've eaten all the soup. I've eaten me veggies now. What? What did you eat all of them? I ate all of it Oh, there's a raft Bye exciting It's sinking! There's a box of toilet as soon as you touch it it starts to sink. You better come back. It's like a titanic. I need to play it off No, I didn't realize it was a trap I'm stuck in the menu. Oh, there we go Exciting! I'm stuck in the menu. What is going on? Is it lagging? Is that it? I'm trying to put my drumstick in the oven and it's not working Uh-oh Oh, oh, oh, apparently I put three drumsticks on it when I only had one Wait, where are you?  I thought I was being smart with that one Oh my god What have you done? So wait is the server not up anymore? Oh I'm in my own world time is stood still I froze in time No, no, what's happening? Everything is gone Now I'm just excited to see if we have to like start from the very beginning Like the episode or what do you mean the start of the episode? Go to menu and go back I'm here. I'm here. Um, it looks like it stopped just before I put the chicken leg on the on the grill Okay Duplication glitch apparently broke it I'll lift the anchor. There we go. See it doesn't work Oh, yeah, we talked about excited.  I was wondering why you wouldn't notice I'm not telling you my secrets. Oh like where can you do it in here? Oh, I see something and oh I see a crane although. I don't even need to do the peripheral trick So have you been here before?  This is the last place that I've been the last one. This is the last place. Oh, thank god. Okay. Good And it's my favorite one Everybody who's played raft is probably excited to see you do this one. Oh god. No tell me. It's no more puzzles Oh, well I got on the top of like a uh, uh, what's it called the skyscraper Really scraping the sky anymore though, but yeah How is this thing still up wouldn't it have been like destroyed like from the bottom and then it just crashed down rubbish It has a good foundation, huh? must do I call shenanigans On you first. I need we need to get ready with foods. Oh, yeah. I need food All right, let's get our provisions Okay, spicy pineberry makes you swim faster. We need to go swimming at some point We're gonna be here while there's also like a bus battle A bus battle. Yeah Oh dear All right, uh How do you change your character? I want to be the annoying lady No, no, you're not allowed to change character only me That'll do. All righty. Oh, I think I'm ready I'm healing stuff Upstairs do we need healing solve? I don't know how bad I hurt the game All right Going in. Oh, there's already little scammers Oh, I missed him. Oh, sorry. I think I hit you with the arrow there. Oh, he jumps further than these other ones I got him. Oh, he's dead Thank you Is this the puzzle it's just jumping a lot I think so Oh, I like this. What do you mean think so? You've done it before If if this is what real construction workers have to do god help them I always see that scaffolding on like the side of buildings and I get like so scared and uncomfortable Okay, so we need to go all the way to the top of the crane. Yeah Yeah, we're just going Oh god, you know this reminds me of there was like um this influencer on tiktok Who she worked up on these giant like cranes and stuff and she used to Yeah, I know right already you can see where this is going She was like line streaming on tiktok. Oh god knows what I count Um, and then like all of a sudden when she was doing something up here You see the phone just falling and falling. Um, apparently she fell to a death. So that's interesting Oh Yeah, like in real life like I'm not in game actually sometimes in game this game is so cute for me to have I don't think I have vertigo, but I have that thing where you know if you're looking at a bridge and then you just feel like oh, I'm gonna jump Oh That's called depression No It's a survival instinct. It's like oh, I'm looking for a way out at least that's what I was told Oh, wait, there's a sipline there. Oh, yeah Do you have your sipline on you? Wait, wait, wait, wait, where are you? Where are you? Oh god? No? I don't like going down Was there anything up there?  But I don't feel like that's a safe way down in real life No Wait, do we need to do something while we're up there? No, we actually have to go down I'm just gonna go down when you need to go depot and uh in the boat So wait, what were those text things saying? I didn't even read him Something about a guy who has been stealing stuff from people over here by this crane He um, you see like the crane what it's holding. That's all the loot. He's been like gathering from people Interesting and I look I'd love to know how he adds to it Whereabouts are you? I'm under I'm under raft, but I um, we're going down You're on the raft I'm on the raft because I needed to grab another one of those uh salmon thingies, but if we're going down All right, let's go.  I'm gonna have to eat the hearty stew so if I die, I'll be okay I'll take care of Bruce Wait, where are we supposed to go in there? Are we? Yeah, you see the light every time the light turns on they uh, they move I did. Okay. Look. I'm going in. Oh that time it worked. Okay. Yes Keep I'll go into the things. Okay. I didn't work for me professor.  Uh, I'm actually okay because I had all other things Yeah, I'm crowded Oh god We're looking for uh, what's shock what's oh there was air in here excited. There was there was It was it was in the other door on the hallway that we didn't uh, we didn't go to Oh, okay. It has all too many holes in it It makes it easy to move It is easy today.  Oh, is the air above? Chinks Okay, we need it. Do we need to go in the bottom one? Oh Bruce is inside. No Damn it Bruce.  Are you okay?  Do you have no rules of jinx? Oh, I jinxed you I'm gonna have bad luck. No, no, I'm right here next to you. I'm gonna have bad luck because of you Oh, well, you believe it jinx. Jinx is what kids play. Oh, yeah, because We are so much more mature than kids. I forgot.  Okay, where we go now Yeah, like there was a way that we need to continue. I I have some like unique unique healing solve From the contact box contact box. Have you got some? Have you got some? Fine god, I have to get my own stuff Okay, okay, maybe we have to go lower, but there are areas like this everywhere. Okay This is g Can we repair the light? I don't think so No, we need more I don't think so Can we can we move the the light so it shines? Oh, we must be requires four spotlight parts Okay, so you can and then it'll shine into the other one. Gotcha There's bubbles down here. So I feel like oh, yeah, yeah for sure. Okay.  Follow the bubbles. Got it Okay, we should definitely stick together because there's there's things that are gonna like Happen oh Oh, okay. I see Oh cutscenes. Oh, okay Are we going under now? Okay. There's another one in here looks like there's a door that'll open but we Requires one mother-lose key. Okay interesting you don't have I feel like there is a way that we have to get on to the ceiling somewhere In here. That's what I remember. Oh, yeah inside where there's jellyfish out there. There was multiple ways Like to go up onto the ceiling Yeah, exactly Okay, right. So we go back in there then All right, hold on. I think it was in one of the oh, yeah We could just walk we could just walk right through the scaffolding the bars. What you just walk through the bars So anywhere else we can go. I mean when you write one two That looks like there's only three By the looks of oh, no, there's a fourth, but I don't see anything in this fourth Uh, so spoil spotlight part Right, so there's something in this that is constantly knocking it. I'm assuming it would be a giant squid then or something I don't know Oh, I think I found something even I'm coming come back to the entrance Oh It's silly. It's just a big door, right?   Oh, oh another one the grabber it's growing He's the grabber Keep your booties at a distance. He's the grabber And then he died no one heard him again and then he died Okay, let's go down and fix that light so we can we can go into the bridge Jesus Christ. I was scary.  Well, I'm underneath now. Oh my god.  Oh my god. Oh my god. So much death Okay, I'm inside I'm inside the tunnel now I am so slow. You don't have any swimming feet on that's why Oh, do I not?  Oh god. I'm just gonna go straight to the surface. Yep Um, oh god. I'm oh I'm gonna get attacked by bruce and I'm so slow. No, no, no, I I got you Okay, that's like oh, you're fine. I'm fine.  No, I'd say one Look at us. Just we're going over here. Obviously. It's shaking again. Oh, look. No, there's somehow survived Oh the ground Oh, there's spikes on the floor He likes a utopia in the tank utopia My nest Oh There's tripwire right there Yeah, I did it. I did it. I did it Imagine there was like instant death. Oh got hurt by something Do you want to go up here? Oh tripwire tripwire. What if I tripped it and it hit you? This is like, um, what are they called the guys that always make pranks on each other uh, jackass Yeah, yeah, this is a bit like jackass, right? Hey, I got the motherload key And no, oh, that's right down a little now. We can go back over here. You uh, we go this way open with the oh no Never mind motherload was for something else Was it at the top of the crane? Thanks, so maybe we should go there. Yeah. Yeah, we go up there Okay, let's go up there.  Yeah, okay. I think so. You know so So You have to touch the crane I want to touch the crane Oh, it's right here Use requires cranky Excited we don't have the crank.   Yeah Okay, so where should I go? I am not sure. I'm trying to go down again To see I'll check the other building, but I don't think it's always without a shot. There's bruce Oh, yeah, I remember I remember I see it's right here. Where are you? Where are you? Like under the bridge under the bridge We're like you see the glow jellyfish come out of the hole, right? Yeah. Yeah, the glow jellyfish are here Where they spawn? Okay. Okay. Yeah. Oh, I see you. There's you. There's you. Hello Where's the jelly spawn down here? Okay. Oh, right. Yes. This was the gate We're going there Oh Right, right Hey, she's debobels Okay, so we we keep on going lower and lower to each bubbles. Oh Now we're inside a thing Let's go. Let's go. Oh gee time it is Because we collect some things take a suitcase. Oh god What is that? Oh, it's like a mega bruce It's a mega bruce. So do we do we go in there? Yeah, we need to go find it Okay, okay Oh, he's he's stuck in my mind. You're good. You're good Wait, what do we do? Oh, yeah Wait, he just he just left you Okay, okay, okay Ram into the pillars Yeah, just like that.  Oh god. Oh god He's just following you the whole way around I do I do I do I'm good. I'm good. I don't know yet. So just stay by a pillar Oh nice, well doing well thought excited Yeah, don't we grab these and put them in where the pillar holes are?  Oh Oh, you see upstairs now Oh, right. So we only need to do one like it's it's like when you know, yeah, the bus gets more health or like different health throughout the Oh, that's cool. That's cool. Okay, so we do dark It's rare multiple times.    Ah Oh, he's going for you.  No Yes Don't think Oh, we're upstairs when you go higher now one level up. I'll just eat my salmon Do you need salmon? Uh, is it is it f to throw or chuck please? Careful Okay, ready ready f Wait, no, that didn't work. Yeah, I fix it.  There you go Okay, so baby More now Where is it? You just need to hit the top. Yeah. Yeah. Yeah, put him on the opposite side of it. Yeah There we go, okay one more Right now my flippers are broken and now I'm super slow Okay, this time it's gone. You just get some more to let me know. Yeah, it's the barrel Go get the barrel my son. Yes, baby. We get the barrel No, but Don't want to beat him Wait, what? Ah, I stopped just shy of the barrel Not gonna right look at my steamy shock dinner underwater. This is what I'm gonna turn you into Did he die?  Can we collect him? Oh you got him. You just ate him I need air Consumed the fish Yeah, I just consumed them. All right. We did it We won All right Uh team one team two team three team four team five two six seven eight and nine Uh, there's a blueprint crane key. We could finally go up You've been asking for a megalodon for so long. I have and I finally got it Oh, this is the one that was locked from the other side No, so now we can just go to the crane the crane for the third time I'm gonna race you I'll race you to the top Oh, yeah, you said I've felt all the way down. Yes. I'm gonna win, baby I hope you fall down. No Why don't you say that? No one I'm lying what tiktok tennis All right, all right, I've got it. Do you want to be up here? When I do it I'm gonna wait for you to get up here excited. Okay Okay Oh, oh, I literally almost did fall down the crane there I put the crane key in And I click that. Oh, oh, thank god. We put it over there to drop it and not in the ocean Oh Wait, is that where you put his news?  Oh What did you get? Advanced battery Temporance temperance temperance Wait, we didn't get a little note of him talking I don't Oh, we normally have like a little note. Oh, where's the dude himself? Maybe he was the shock Da-da-da We done did it and now we have a bunch we done did it we did great. Oh do we have caught in this for the next place? Yeah, seven three nine five One two three four five. Yes, it went green Are you on the boat?


Coconut coconut. Oh, hello, man. Hello, sir. Where's that been? It's too heavy, sir Oh, you have lots of coconuts. Yes. Do you want to buy? Yes. I'm a new tourist here Are you new? Yes. Which color would you like to buy sir? Oh, do you have pink color? I Didn't pink color because I love pink pink color. Yes. I have the pink color This is pink color. Do you like to take? I think it's green No, it's pink color. You don't know the color Is this sweet? 100% sweet. If it's sweet, I'll take the money. Otherwise, no need to pay the money. How much is this? Holy 500. I need it. I think that sounds like fun. You know, it's a tourist zone Lots of tourists are here Actually, we have to give me the money. 500. I think you're creating with me. Am I creating with you? 2,000 years later. Which one would you like to take? I need a big one. Big one? I can't take this one. No, no It's too small. You can take this one. No, no, no, it's also too small Which one would you like to take? You can give me this one. You are very clever, man. Okay. No worry. 500 Oh, no. Okay, friend. Don't worry It is very heavy. Yes, it's heavy. Is it sweet? Will give me a condition. Okay. If the water is sweet, I'll give you money You tasted me Just wow, looking like a... how fantastic. Wow, I think it's firewood. It's like a version water. No It is very tasty and sweet Hey, what are you doing, man? It's ice. I'm gonna show you how. 500. Can you please tell me something about me? 500. I'm a tourist here. I don't want to be much respect. No, I can give you 200. No. 200 or 300. Give me. Give me. There you are. I'll see you again. Goodbye


If you don't make anything new this year, try this, because it's the best ever. You're going to love this, I guarantee it. The first thing we're going to do is make our graham cracker crust for our yam cheesecake. We're actually using sweet potatoes. So we're going to use 12 graham crackers, these are cinnamon. If you don't want them to be cinnamon, you can use plain ones. We're going to start with 3 quarter stick of butter, that's at room temperature. Your graham cracker crumbs, 12 graham crackers, and a quarter cup of sugar. You're going to blend that together with a blending fork. If you're interested in the blending fork, you can go to our website at www.collardbellycooks.com. Click on the utensils and you'll find it. It's wonderful. So we're just going to mash this together well. Just keep turning it in your bowl. Pyrex bowls are shaped absolutely perfect for using this blending fork. It fits right to the side of the bowl and it does a really good job, makes it a lot easier. So if you don't have a set of Pyrex bowls, you'll want to get you some. You can go to Walmart and get them or you can just get them as well through Amazon through our links. It just makes it easier when you're mixing up biscuits and dumplings and pie crusts and things like that. So we're going to put this in the bottom of our 9 inch cake pan. You're just going to use your hands. Okay, when you're doing this, you can melt the butter if you want to, but at least at room temperature because you want to make sure that it is packed really well on the bottom of your pan. First thing we're going to do is mix up some egg whites and get them set aside in the bowl. So you're going to put your whisk onto your mixing bowl. You're going to use six egg whites. We're going to turn this on once we get it mixed up. So I'm just going to put this here. This first thing, you don't have to wash the bowl again. Just make sure everything's ready. Okay, so we'll set that to the side and we're going to mix up our cheesecake now. Okay, I got me a silicone attachment for my six quart mixer and I didn't get the KitchenAid brand. I actually bought the Off-Brand because you get the silicone on both sides thanks to a viewer telling me about that. It's awfully sweet of you. Now we're going to add our sweet potatoes first. You're going to want at least two cups of whipped sweet potatoes. I creamed cheese and sugar and then added my sweet potatoes, but I didn't want to because my sweet potatoes were hot. So this will actually melt down in there. I'm just going to keep beating it until I know that the... Chris said this is the best cheesecake he's ever had when I made this the first time. And he's not real big on cheesecakes, but boy, he loved this one. And it makes a lot of batter. I may actually have to make two cheesecakes. We'll see. Now you're going to fold in the egg whites.   Just like if you were doing your sponge cake, you want to make sure you get them in there good. Okay, this is going to bake for a whole hour at 350 degrees. You can spray the edges of your springform pan if you want to, but this one is a nonstick, so I'm going to chance not having to fill it. And you're going to have more batter. You can make some little rambkins or you can put it in a regular pie crust and make a cheesecake pie out of it. Get this in the oven and bake it at 350 degrees. It's ready, y'all. So I really think we should take it out. If you don't make anything new this year, try this because it's the best ever, okay? It's not going to cling because I did not spray the edge of my pan or anything. So I'm just going to take this and go around the edge. It's a flat blade spatula if you don't have one, get one. They're great to make your meringue beautiful on anything. They make it look real pretty. So I'm just running around the edge because you've got that graham cracker crust on the bottom and I don't want it to stick and make it ugly when I take it out of this. There's our cheesecake. All right, we're going to take a bottle of our cheesecake, so we're going to cut it. You can see how fluffy it is? Very fluffy. All right, y'all, we're going to give this a taste. It is so good. You're going to love this. I guarantee it. Thanks for watching. Colour Valley Cooks, where we cook, like Mama did.


Welcome to Tough Love with Lorena Chen, where Hawaii's changemakers talk tough on the islands they love. Yesterday is a licensed naturopathic physician and a apupuncturist committed to spreading the benefits of natural medicine. Her tips for staying healthy through natural remedies have been featured on various media platforms. She is a public speaker, she's a writer, she's an educator and she works across Oahu with women's groups, with hospitals, with a UH nursing school and special interest groups. She has also been practicing at the Steele Smith Natural Health Center since 2012 and is the medical manager of the popular IV nutritional clinic. In her private practice, she uses the best of traditional natural medicine to provide cutting-edge therapies with extraordinary results. So don't just take my word for it, you get to hear from her yourself. Please welcome Dr. Kristen Coles. Hello! Hi. Good morning. Thank you for being here and braving the rain to be here. Thank you for having me. Very excited. Yeah, so, you know, tell me, how did you get started in this field? Like, what prompted you? So, as I was a young child growing up, my parents were a little eclectic, so I actually received acupuncture for the first time at age 10 and it was kind of like this miraculous thing. It took away my back pain, just one visit and it really sparked my imagination and my desire to know more, how does healing happen, what is health and disease? I actually started on a traditional route of medicine, looking towards pre-meds and medical school. I didn't discover naturopathic medicine until I was an undergrad and when I found that and learned exactly what that entailed, I realized that was what I was looking for, a fusion of Western medicine with concepts of how the body heals and why people develop health and disease and then I also got my acupuncture degree because it was really one of my first loves for medicine. Yeah, but I mean, now it's gaining popularity, but back then when you first started, I mean, do people think of you as a bit of a quack doctor?  I'm like, do people still think that of you and the things that you do? I think that the field of naturopathic medicine has come a long way. There's buzzwords now called functional medicine and integrative medicine and that's really helped to elevate the field of naturopathic medicine because we are kind of the original functional medicine doctors, but I think until people come to know us and understand how we practice and what we do, there are still definitely many people who might consider what we're doing as fringe until they really actually learn about it. So education is key. I mean, I'm Asian.  So we're used to that. So I get that, but I also really want to ask you, I mean, I just read and I found out that the global dietary supplement industry is projected to reach about 195 billion. It's a huge industry, right? By 2025, like I said, it's projected to reach 195 billion and that's me being a conservative. I pull out conservative numbers. So I went to your clinic. I realized you have a whole wide array of supplements and to be fair, your supplements aren't the cheapest, right? So what factors cause these like price differences and how do we even begin to pick out good supplements and what's physician grade, what's because if it's all natural, then why the distinction? This is such a good point and I think it's a very important one to discuss with consumers because to be honest, 76% of Americans are using a supplement of some sort. That is a very high number. And so that's why this industry is growing because there's people who are seeking it out. Now, when it comes down to supplements in that industry, it's not regulated. So the FDA has regulations in place, but they don't enforce them. Hence, anyone could start their own supplement business and sell anything they wanted and they do not have to do testing for quality assurance. They do not have to prove that the vitamin C that they're listing on their label is actually in their product. Hence, we stock a very specific number of different supplements that are called physician grade. Physician grade means that every single product has been sent for third-party quality assurance testing so that I know that if I prescribe a vitamin D for instance and I have one on my shelf, that's in there and the amount is in there and we can't say that that's going to happen if you just pick something off the shelf at Costco or GNC. We just don't know. Okay, so can I just ask you, because it's tough love with Loretta Chen, so I need to ask, it's such a huge industry, but why isn't it regulated and do you not see it in the foreseeable future that this needs some sort of regulation? I mean, like, so today I can just come in and say I want to set up a supplement company and... It's a problem. And when I was in school, I'm also an advocate. You know, most of my patients know that I will advocate for many different things, environmental health, so many things. And this is one of those areas. So I've actually visited Washington, D.C. and done federal legislative initiatives there. As a organization, the Natropathic American Association has been lobbying every single year for the federal legislation to enable the FDA to actually check on these supplements. And they have something in place, but they're not enforcing it. So we actually go every single year and we ask, please enforce this, because it's important if this many Americans are taking these, all these supplements, and most of them, to be honest, are buying from Costco or Target or GNC, they're not buying from my office. So this really worries me, right? So why the reticence that's one and how can people like us be protected? I think that the industry has gotten so large and there are so many other things to do. The FDA, I mean, many of our federal situations are underfunded and understaffed. I think we all kind of know that, and there is a problem there. And they have to obviously focus on what they can with the budget they have, and this has not been a focus. So as consumers, I think it's important for us to continue to, if bills come up in the federal legislation that are working on this, that we consider supporting it if the language is appropriate. What consumers themselves can do is follow experts who are trained in this, such as naturopathic doctors. I post a lot of information on social media because I believe that people should have availability to these kind of things. And some of the things I'm really very strict about is if you have a multivitamin, you need to check for two things on your label. You need to check your vitamin B12, and you need to make sure it's not something called cyanocobalamin. Cyanocobalamin. Yeah, that's a synthetic form of B12. So it won't work in your system. There's also synthetic folic acid that's in most multivitamins. So when I talk to people, I like to educate them on some of these key things that they can look for because there are great supplements out there. Right. There are, but how do you know? And now you're scaring us. It's like, right? We really need to know. And, you know, I would say the other thing is that don't rely on your medical doctor to know these things because they don't have that training. They're also not necessarily trained in how the drugs or the medications you are on interact with your supplement. Naturopathic physicians are the only physicians who are trained in drug nutrient-herb interactions.  And I hear you, right? I mean, but the fact is it is quite cost-prohibitive, right? And so how can the average American walk into your clinic, because there's no insurance. Insurance isn't covered, right? So how can we make this more accessible to an average American? Well, I think it all goes back to the education. And that's why I'm a big proponent of speaking freely and sharing that knowledge, you know, posting on my social media writing articles to help educate people. I think that, you know, it does boil down to the fact of where do you want to put your money? You know, it is similar to car insurance. Your car insurance isn't going to cover everything. Health insurance isn't going to cover everything. And when it comes to disease care versus health care, I'm sorry to say that insurance is a disease care model. And if you are really focused on health, you might have to invest a small amount of money to get some of those questions answered or, you know, get that looked at. Right. Okay, so full disclosure, I'm under the weather. So I'm going to have to check into your clinic. So I came down with what I thought was a flu, but it seems I just have a cold. So first off, I have problems differentiating when I have a flu and when I have a cold. However, my question to you is, I'm from Singapore. And when, say, I get a cold or flu, right, and I go to the doctors, so the doctors who are diagnosed me, and I usually will come up with a bag of antibiotics when appropriate, right, and they give it fairly easily. So, you know, and I noticed this when I travel in Asia, when I go to Bhutan or if I go to Singapore, if I go to Thailand, if I'm ill, I come down with some kind of infection, I get some kind of antibiotic, and I go home. When I was in London, I was miserable because I came down and I was ill and the doctor said, no, you're going to have bit rest, lots of fluids, no antibiotics. Like, what, I just want a quick fix. Over here too, it's kind of, it's not as strict, I realize, as in London, but here, if I push to doctor a little bit more, they might give me an antibiotic, but sometimes they're resistant. So I think my question to you is, how do we explain the differences in opinions in antibiotics? Because in Asia, I mean, it's like they give it very freely, and over here, it's like there's some reticence. I mean, how do you account for that? Well, here in this country, I think it was 2012, the CDC came out with a sort of memorandum that was discussing the overuse of antibiotics in this country. And we do have a problem with antibiotic resistance. And it is definitely a thing in this country for sure, and it is becoming a thing in other countries. And the CDC said it's about 30% of all antibiotic prescriptions are given improperly, meaning 30% of every antibiotic prescription written is not, should not actually have been written. So, but that still leaves 70% of the prescriptions as appropriate. So it really boils down to the physician understanding when is it appropriate to give an antibiotic. Now, most of the time when people have an upper respiratory infection or an ear infection, or some bronchitis, it actually starts viral. It is a virus, and viruses won't respond to antibiotics. But what tends to happen is if it goes on too long, there becomes a secondary bacterial infection. And then an antibiotic might be indicated, and it might actually then really help accelerate the healing. In my practice, I'm actually very cognizant, especially in the pediatrics, the children I see, because antibiotic overuse in children is actually a pretty big deal. Some of my adults know that we definitely still have to be cognizant, but when we realize that by the age of two, 46% of children have had two or more antibiotic prescriptions already given, that's where we start, I start to become concerned about the prevention and long-term health that they might develop and issues they might develop from too much antibiotic use at that age. So how do we, the average person that goes in, if I'm a patient, if I'm sick, how do I, because some doctors give this a freely, and some don't. And sometimes I feel really lost and helpless, is like, I literally have had occasions when I've checked in with a doctor here and I'm sick, and they're like, what do you want? I'm like, I don't know, I'm the patient. And sometimes we feel really helpless. So why do some of the tips and strategies that you think that an average patient can begin to amass and have at least some tools to know how to even have a conversation with a doctor? Because they're literally asking us like, what do you want? And I'm like... Well, first of all, I mean, your doctor should do a thorough exam and make sure that they're understanding the symptoms you're having so that they can understand how best to treat you. Most of the time, if I have patients come in with any type of cold, flu, upper respiratory infection, lung thing, I'm gonna, most of the time, bring my natural things on board first. Right on. Okay, so we just, just 10 seconds more and we're gonna go for a break. But stay tuned, we're gonna come back and we're gonna continue this discussion with Dr. Kristin Cole. So, stay tuned, we'll be back soon. Hi, I'm Rusty Komori, host of Beyond the Lines. I was the head coach for the Punahou Boys Varsity Tennis Team for 22 years and we're fortunate to win 22 consecutive state championships. This show is based on my book, which is also titled Beyond the Lines and it's about leadership, creating a superior culture of excellence, achieving and sustaining success and finding greatness. If you're a student, parent, sports or business person and want to improve your life and the lives of people around you, tune in and join me on Mondays at 11 a.m. as we go Beyond the Lines on Think Tech Hawaii. Aloha. Aloha, I'm Keisha King, host of At the Crossroads where we have conversations that are real and relevant. We have spoken with community leaders from right here locally in Hawaii and all around the world. Won't you join us on ThinkTechHawaii.com or on YouTube on the Think Tech Hawaii channel.  I'll see you at the Crossroads. Aloha. Welcome back and we're speaking with licensed naturopathic physician and acupuncturist Dr. Kristin Coles. Now, she just shared with us about the difference between over-the-counter versus physician great supplements and also wonders on the abuse of antibiotics. So just I think two weeks ago, a friend of mine invited me to go watch this movie called Facts which is obviously an anti-vaccine movie. So I really wanted to ask you on your opinion on mandatory vaccination. I mean, what are your thoughts? So I first and foremost think that the patient-doctor relationship is a really sacred type of relationship. Patients have to see doctors because like you were alluding to earlier, you don't know what's going on. You're not medically trained. You see a physician to help guide you through that. Just like anything and everything that we have in medicine, for instance antibiotics, we know that there is a certain percentage of the population who has a penicillin allergy or bad reactions to antibiotics. That goes for anything and everything. Even my most inert supplement that I could imagine, I could have a patient who could have a reaction to it. I don't think vaccinations are any different. They are something that is introduced to the body. So there are patients who can have reactions to those vaccines and it is a doctor's responsibility to understand what patients might be at risk for the disease that's being vaccinated for, but also what patient might be at risk for a reaction to a vaccine. Right, right. So do you think that we need better education and awareness instead of saying like, okay, because there is now increasingly, and I did some research, the DOH recently released the rates of humanization exemptions in Hawaii schools and apparently the number of individuals asking for exemptions are on the rise, right? So my question to you is, do you think having more unvaccinated individuals around could potentially bring a higher risk of the community acquiring vaccine preventable diseases or do you think what we need is actually more education so we can make informed choices? I think we need a few things. I think we need research into the further into the safety of vaccinations and the combination of vaccinations with genetics. We know so much about genetics nowadays and we have that, we already have that research and that information, but we're not applying these things together to understand where the risk lies. I am not anti-vaccination. I believe that there is benefits, but I also know and I have patients in my practice who they have reacted to vaccines and there is a medical risk involved there, but there needs to be greater education on the whole because there's many different options, I believe that could be looked at. However, doing blanket statements of anything for healthcare does concern me. Right, right. And speaking of blanket statements, I'm going to make a blanket statement. I want to lose weight, right? Most people want to lose weight, feel good, but yet not want to put in any exercise, want to, you know, like magical diet. And there's so many diets out there now, right? And in the festive seasons around the corner, New Year's around the corner, this is the time where everyone's shopping for like new clothes and presents and wanting to look their best for the festive season, right? So I'm like shopping for a new diet. There is so many different diet plans out there. I mean, it's like mind boggling, right? So now there's that fasting thing, and I see you, you know, putting on, like I don't want to name and advertise his name, but then you have this like new fasting diet, there's an HCG diet, there's the keto diet that all my friends are on. I mean, there's so many. So walk us through some of them and what are your thoughts on them? And what should we do if we want to lose weight? And yeah, what should we do? I know. So holiday season, the average female, I think gains somewhere between seven to eight pounds during the time between October 31st to New Year. Every year. So then we get this snowballing effect and it's a definite problem. And what happens during the holidays, we're indulging in food and alcohol and we're not sleeping enough and we're having too much stress and all of those things are gonna combine to create that situation, which is an inflammatory situation. When I think about diet with the general public and the general population, I'm a big fan of not jumping on the latest fad diet. Keto was such a big buzzword in 2018 and 2019, the keto diet, every third patient was coming through my door asking, oh Doc, should I go on keto? Can I just stop you right there and ask you to clarify for us, once and for all, on the think tech, what is the difference between a paleo diet and a keto diet? Yeah, it's so confusing. It is. So the best way to think about it is that a keto diet actually restricts your grams of carbohydrates in a day. So anywhere between a 30 to 50 gram limit of carbohydrates, and so that includes any type of carbohydrates. Paleo diet is actually talking about removing grains and specific food groups so that you're doing mostly proteins and vegetables and things like that. So it's actually a distinction between the types of food versus the grams of carbohydrates in a keto diet. Oh, okay. All right. Yeah, it does. But then how would an average person say like, I'm not going to weigh my food all the time, right? So how do I even figure out like how many grams is this? Well, I don't necessarily think the average person should be going on the keto diet. Okay. So that's the other thing is that every other person was coming and asking, oh, should I go on the keto diet? And there's very specific usages for the keto diet. But again, I don't think it's one size fits all. And I'm not about one size fits all medicine. I'm about individualized, patient-centered, personalized medicine. But I will say, a diet that I like for the general population that we know most of the research shows is good and healthy and health-promoting is gonna be an anti-inflammatory diet. Something similar to the Mediterranean diet where we are restricting processed food, where you're eating real food, real vegetables. You are doing protein in either legume-based for vegetarians or a meat-based that's going to be a sort of lower on the saturated fat. You're gonna be looking at healthy fats like olive oil, which is very anti-inflammatory. You might be doing some fish like salmon or sardines. You might be doing healthy nuts like walnuts and almonds. So we're really looking to get that anti-inflammatory aspect because I believe almost all of us can benefit from less inflammation. Yeah, yeah, definitely me too, right? Because I have all these surgeries that you know of. But how do we begin to even get people to invest in wanting to eat healthy?  It can be, right? I mean, I remember when I was an undergraduate and I went for a camping trip and I had this friend, Lauren, whom I love and she was at a strict vegan diet, right? The rest of us were just like, oh, we're like, we have no money, we're undergrads. I would just buy food from whatever supermarket. She's like, no, I have to eat all my whole foods and this is it. And it's really expensive. And she's like, oh, we need to split the bill and we're like, we can't afford that. I mean, how do we begin to make healthy, eating a lifestyle choice, but then also yet not make it so cost-prohibitive? Because it is expensive, you know? I mean, if you bought a loaf of bread that is from Whole Foods or whatever, if you just got bread from Costco, I mean, the average family would have to make their budgets, you know, the dietary choices based on their budgets, right? Have you heard of the sad diet? No. The standard American diet. So a lot of my patients come in and they're on the sad diet. And instead of sometimes focusing on all the things you cannot eat, I say, you know, let's pick one thing. What is one thing that's lacking on the sad diet? Vegetables. One cup of broccoli a day. Just do that. Just add one health-promoting thing in. Start there. And I promise, any of us can afford one cup of vegetables a day. You can get it frozen if you can't buy fresh. Frozen is just almost as good as fresh. I like to avoid canned. Canned tends to leach out the nutrients that we're looking for. But I really do believe that people can pick one small thing that's gonna have a health-promoting benefit and go from there. And the other thing is what if I told you that there was a pill that could fix your sleep, it could help you lose weight, it could get rid of your depression, it could cure your anxiety. What is that? It could clean up your skin, it could help your digestion, your diet. It's the food you put in. So I do encourage patients to look at their diet and I always say that there's probably one small thing you could do. And maybe you could just stop drinking soda. Cause then you're gonna save some money there. And then you can put it towards something else. Right on. So it's really just these little, small lifestyle changes bit by bit. It's just that mindfulness all the time. Yes. And sometimes people need big changes, but really for all of us, if we just start small and start thinking about what are those really healthy things we can add in, instead of focusing on the fact that I can't eat this and I can't eat that and I gotta stop this, add something healthy in. Okay, so, you know, for a little bit of time, so we don't wanna ask you, so what is this HCG diet and this fasting diet? Cause that's also gaining lots of popularity. Yeah, let's talk about the fasting mimicking diet. Cause I will tell you guys, you're hearing it here first. This is the next buzzword in fasting mimicking. The fasting mimicking diet. And there's actually some amazing benefits from it. Essentially what it is is it's taking fasting, which most people don't do on a sort of prolonged basis cause water fasting is difficult and dangerous if you're not under medical supervision. However, there are amazing health benefits from fasting. So there's a diet that puts you cellularly into a fasting state, but allows you to still eat a very specific type of diet for five days. I've been using it in my practice for patients with high cholesterol, high blood pressure, high inflammatory markers, and it is probably one of the best results I have seen better even than medication. And you see it in like the five days? Yeah. Wow, okay. And then what is HCG? You don't seem to be a fan of that, but I was really like, okay. I'm not a fan of HCG, I don't use it. I've never used it with a patient, I don't promote it. That is using injections or supplementing this product called HCG, which is actually secreted in the female body when they're pregnant. But what happens is you use this product and then you restrict your calories to about 500 calories a day. And yes, people will lose weight, but you cannot be on it forever. And then most of the time people put the weight back up. So then they have to go back on it again. I'm not a fan because I do have concerns with using this hormone, HCG is a hormone. I do have long-term concerns with cancer with it. So there are some big concerns I have with HCG personally. Right, okay. So for those of us gearing up for the festive season, what will be some like quick tips or tips that you would wanna share with us to, how do we feast healthily into the new year? I really look at alcohol if patients are drinking alcohol and I know a lot of people like to imbibe during the festive season. And I really say if you restrict that alone, you will sleep better because alcohol impacts your sleep and you will not get those empty calories and you can still maybe enjoy food and that kind of thing. But if you really just focus on restricting that alcohol content, that makes a difference. Well, so you heard it right here, ladies and gentlemen. I mean, Dr. Coles is telling you restrict the champagne and alcohol while I'm a tea toller. So this advice is perfect for me, but I don't think it's gonna be very popular for a lot of our guests who are listening to you today. But thank you so much for coming in, Dr. Coles, and thank you for watching Tough Love with Loretta Chan because you know what? Tough times don't last, but tough people do. And we'll see you next time. Thank you so much. See you soon. Happy holidays.