proach, there were a couple of important factors that came up. One is that we have the significant funding for this water work that we really need to do anyway. And then it's the utility work in the streetscaping that we don't have money for yet. Phasing that in, delaying that actually gives more time to coordinate with utilities. Like it's probably not even feasible that we could start that work because we have to work with them and negotiate on that, the planning and stuff and also the funding. And then there's also like to the point that John made about potentially doing this work and then having it ripped up as developments come in, having the, it sounded like in a correct me if I'm gonna speak, having the full plan set out can be used as a guideline for development. So, as somebody does development on Main Street, then we can be telling them like this is what you need to put in for sidewalk, for trees, et cetera. How to be a part of the... Yeah, as opposed to actually us just doing all that right now and then having it turn over potentially in the next like five, 10, 20 years. Which we kind of know the designated downtown and the pavers and the people, yeah. So we would need to look at legally how we would do that, pass them that. One, I'm not sure we could do that with an around in the utility. I don't think the developer would bear the cost of that and it would be actually very challenging from a utility perspective because you'd have the lines going, which is why we approach this from the start. We tried and failed here. We tried to get out of developer underground utilities and it met both legal challenges and massive expense challenges. I'm just, yeah. I'm here at Peking County. I just spoke about including the development, I'm referencing like the streetscape, not the utility underground. So on the streetscape side, we would need to look at how we adopt, how we ordain new standards that are different from the rest of the city standards to get the developers to fund that as they're building it up. Right now the obligation is if a developer digs up a sidewalk to put in a foundation, they replace as is. So they replace what's there. So if we're asking them to replace at a higher level, how do we legally do that? I think there is a way to do that, but that is another step in the process. And then just thirdly, and I'm not against the phasing approach, I think it may make a lot of sense for the community, but part of the Main Street project from the beginning was the, because the community has said that the corridors are where we wanna see density, part of the barrier to entry for developers is that we are modernizing the utilities and creating improved streetscape where they will want to develop improved projects. And if we put that cost back on them, then we're not realizing that barrier, we're not lowering that barrier to their entry. We can do that, it's just something we should. We'll be on our own lab to potentially saling them with additional costs of improvement. Because again, going back to some lessons learned from these projects, there's a lot of arguing over the sidewalk, and how much it costs to do it. And once I had to rip up and redo a sidewalk because I didn't do the standards correctly. And same thing, not this body, but most of you were part of the conversation around whether to do papers or not in a project and the additional costs that that put on the project. So there's a lot of pushback and forth again, based off of those margins that hurts. Well, I think there's potential there, not even necessarily to be saying that a developer has to put in the streetscaping for us, but if we wait until they're doing the work anyway, and they're paying for replacing up until, then we're only paying for the additional. I understood, yeah. That's just very different than saying we're gonna get them to do it. Yeah, I miss both on that. Yeah, there's city cost share models that I've seen for requesting may go above your typical concrete sidewalk. City kicks in some fun for that. You know, I think we're trying to accomplish both things. And I think it's gonna have a pretty negative effect, personally, on the Main Street project from an execution standpoint, from a cost standpoint, and from an effectiveness and intended impact standpoint. I also think we're at a place where we're in a pretty challenging spot when it comes to having both these conversations going on at once. So, you know, I get it. And there seems to be broad support for phasing. So, and the 30 cents isn't gonna work, right? And I'm interpreting the Willis Council's move both these forward, don't put one on the back burner for any longer. Is that correct? Anybody wanna challenge that? Not me. So, I think it's figure out how to do both of them. And it sounds like for me phasing's the only way we're gonna get there. You know, I know I wanna sit down and have a longer conversation about what that looks like individually and learn a lot more. To really understand the implications of that. I do think that we're all gonna have to be willing to compromise quite a bit. And we're probably not all gonna be happy about the way it ends up. But, and that one, both projects may be a year longer or later. And that as hard as that may be for either a business that's on Main Street or a home that's on Main Street or a property that's on Main Street or a child of a particular age who may not get to use that pool for that one year, that's too bad. And a really unfortunate thing that we have to have play into our our decision-making calculus. But I don't think it can be the steering thing. I just wanna philosophically say that, that I think we all need to be willing to compromise on that and understand that we're probably gonna set both these projects on a slightly different trajectory than they would optimally be from a scaling standpoint. I just think that that's important from my perspective as we come to the timing piece. And I think I am well. Let's speak about timing and something that was just coming to mind is, can't remember where it is, but there's some deadline on the water funding that's available. So we have five years. Oh. So we, yeah. I mean, which five years goes fast for these kinds of projects. So that is something that, you know, we are modeling, going with the full water resources project that is very much to come. So what I'm hearing is move forward with both, which means on us for next steps is to bring forward architecture and engineering contracts for both projects for the full thing, knowing that phases may stay on the shelf. Also, we have some work to do to move forward with potential ordinance changes and local options tax votes for 10 meeting day. And I think it's worth us doing some work with our engineering firms to think about some looking in more detail about what phasing options would be and bringing those back to you. Yes, please. Okay. You got it. I mean, we've had kind of general discussions about phasing and what the impacts are on our project, right? I would really like to give a mini-gray. And that doesn't necessarily, I'm happy to come have a separate meeting with you guys about that too, but before fully signing up for that with the blood on the paper, I think that I would really like to hear that. I still want to make sure we're doing something that's effective, you know. And the fundraising target of 300,000 that communication will come from you all or would you like that to come up? We can send that over to them. Nicole, you're in close contact, do you mind? Have that competition, are you cool with that or would you rather submit from the center? Oh, sorry, what was the? Do you mind delivering the $300,000 news? To the fundraising committee? Mm-hmm. If you would prefer not, we can do it. I believe you signed up to be the official lead. I am. We can sign up. We can sign up. I can help with that too. Thanks. Great. Everybody seems to be happy with this here tonight. Mm-hmm. Just make your friends right now. So, okay, we will then reconvene on this with those items, just to thank you for putting the list that's been before. Is there anything else you want to say? Just a huge thanks to Angela and John and me for putting this all together. It's a lot of work and I think we're getting closer and closer. Thank you guys. Thank you. We really appreciate all your working time. Thank you. Okay. I am G. You have some policy implementation schedule. Hi, Eric. So, again, just to set the schedule or set the table here, at the last meeting we had a conversation about schedules for possible consideration of a replacement ordinance, inclusionary zoning of an affordable housing trust fund structure. You asked us to come back with an integrated schedule on those two things and comments on a fall housing series. Eric and I attended the Housing Commission meeting on Monday embedded with them this schedule on these concepts we had put together and they made some changes based on their process and how they would like to hear from experts as they're developing tools. So, what's in front of you is that integrated schedule between now and you potentially adopting policies in February and the concept of this fall housing series. And the big change to that is that the Housing Commission will be inviting experts to their next two Housing Commission meetings to guide their work as they're thinking about specific tools and we'll have one kind of all-in special meeting for the Housing Commission Planning Commission Council and the public about these tools in general, the replacement ordinances, inclusionary zoning and affordable housing trust funds in the middle of October with some development experts and housing experts from the region to guide the larger process as these tools get to the Planning Commission and get to you all. So, really we would love your blessing on this process tonight. Did anything happen? The only thing I would add is that the discussion at the Housing Commission focused mostly on the fact that they were more interested in getting some support as they developed the regulations, the drafts rather than being the venue to host more of those engagement opportunities with their regular meetings. So, they felt it would be more beneficial that they have the experts in the room that they can have a conversation with directly rather than having somebody show up, speak and then leave while they figure out how to update or how to address the regulations. I think it's ambitious that I think you've signed up for a tremendous amount of work you're doing on the scale of a city, what more than what we've done regionally in the last decade probably on this issue from an education outreach standpoint. So, I appreciate the ideas. Are there specific concerns from a timeline perspective or content perspective that folks have? It appears to have the issues that have been the touch point issues. So, I just had, it's apparent to me we need to be as clear as we possibly can. So, on page one of the memo, it says table one provides an updated schedule that outlines the development and adoption of the following, replacement housing ordinance to address the loss of housing in the city. My understanding was it's to address the loss of affordable housing in the city, but I wanna make sure that I, that we're on the same page about the goal of the replacement ordinance. So, the discussion that we had was that the replacement ordinance would address any housing and then the inclusionary ordinance would address affordable housing. So that if we were to do it as just a replacement ordinance without the inclusionary, then we were looking at affordability replacement. But since we're also talking about the inclusionary component, the replacement ordinance would be to replace any housing. Okay, that's helpful. I mean inclusionary would address the affordable housing. Well, because the replacement ordinance discussion had basically been operating in isolation up until recently. So, thank you. And then I had would like to suggest a possible speakers, including the person who wrote the Housing Needs Assessment for Winooski that's kicked off this whole process, Mora Collins, who is a housing expert in Vermont and also has a lot of the context that went into that report and recommendation. So that I think is useful in terms of background. And I'd also, if we're going to hear from the development community or private property owners, I would encourage somebody from the Vermont Affordable Housing Coalition to be invited as well, just to make sure there's balance. Earhart. Earhart, who has background in Winooski. He's a community and economic development officer here for a long time. And sorry, Nicole, I know you had said that to me on Friday we had just already finished the memo. No problem, I just appreciate the work that's gone into this and the thought process. Okay, anybody, any other questions, concerns, comments? Blessings, that's great work. Any questions or concerns from the public? Seeing and hearing none, I maintain the motion for approval of the housing policy implementation schedule. So moved. Second. Move by Nicole, second by Hallie for the discussion. Hearing none, all those in favor please say aye. Aye. And those opposed, motion carries. Thanks, guys. Thank you very much. You're welcome. I'm H, policy or public communication for major projects and FY20 budget. This was actually brought forward by a counselor who had some ideas, wanted to discuss some things in the interest of time and do not throw it right over. Yeah, so at the last public works commission meeting, the chair of that commission had inquired about being able to post updates on front porch form of what their commission is up to. So I brought that to Jesse to find out if there was any, like reasonably or not allowed to do that, the answer is no. And thought that was also a great, something that we should consider with the council. We've had these special outreaches for the bond votes. And I feel like we should be doing more outreach in general, just updating community members on what we're doing on like a monthly basis, say. So one idea would be, you know, we'd have the school newsletter right now. I don't think that's far reaching enough. I think we should probably have multiple avenues to try to get to more people. So potentially like rotating duties to put forth a monthly update via the front porch forum. I don't know if there are any other good venues for that. Another, something that I discussed with Seth is the, what's the show? In the world of Winnieski. In the world of Winnieski, yeah. So utilizing that as a way to provide ongoing updates of what we're up to, you know, rotating ownership there, coordinating potentially with the city to like share those videos on social media because I think right now they just live at channel 17, which. Paul is a good job at sharing them. Oh, he does, okay. On the social side, yeah. Yeah. And I don't know, I have some other like random ideas about potential ways of outreach, but I think what's important is that we are being more proactive in sharing what we are doing and also approaching it as like the council, something that I've struggled with a little bit as a new member is understanding just like navigating like when I should be reaching out to folks or like what, you know, the difference between sharing a personal position and, you know. The councils. The councils, yeah. So I think the process would be, I think better for residents, but would also help me or like other new members. I think it's a great conversation. I think it's one that's best done in coordination with staff because they're in control of most of the communication channels. I think that I would say two steps. One would be to shape up some of those proposals, maybe in talking and working with staff. And if other people want to throw out ideas here and then bring back something more definitive guardrails on it, that the council could put its teeth into as like a general communication strategy to sign up for. Cause, and pair it with the policy that we have about communications at the same time having that conversation. Cause in that policy, we talk about, for example, things like the school newsletter, right? The school newsletter from Evan, new standpoint when you're writing for that to be really blunt. And it's going to tell you, if you insert much of your personal opinions in there, that's not what it's for, right?  I think that's really important because we're really talking about the council round robbing communication opportunities, which is great, fine. I just think it's important to structure it and make it agreed upon by everybody what it looks like and then what the appropriate types of content are that we use those platforms for. That's my two cents. That sounds right to people. So I kind of recommend we get together with staff, Jesse and Paul, and talk about that. I don't think it's going to become a huge project, Jesse, and I think it's going to just be brainstorming those things. And like in the World of Mooski, they started that as the Mooski Mayor Show and my response was it should be a community-owned show, like it should be something that other people can take ownership of. I've just gotten stuck with it, frankly, because nobody else consistently does it, we'll do them, but it's absolutely, those are types of things that we should reopen and talk about and share. In the monthly update, something we've talked about actually for years from the city council perspective, doing something in front porch form just never actually. I'm surprised we haven't yet, it's a good idea, just I mean we're writing up this thing for the school newsletter, just pour it right over. The Colchester did one that we actually looked at several times where they were doing it every, and a counselor would pair up with like a department head and focus on like a particular area, which we could talk about whether that might work with like liaison ship areas. Right, commissioners. And maybe that gives a little joint authorship to somebody like the commission chairs too. I don't know, those are just ideas. Thank you for putting the thought into this, Christine, for bringing it up. Everybody's agreeable that maybe we can bring something back, Christine, we can work on that? Yeah. Cool. I do want it to come with the policy though, so we can make sure that we need to make changes to the policy or whatever. We can just be all clear of what we... Any other questions, concerns, comments from council? Thank you, Christine. Questions, concerns, comments from the public? So seeing and hearing none, we'll bring that back. Budget planning. Okay, so we are catapulting towards budget season. So we wanted to fly free that that's happening and outline a proposed timeline. We are, so this, so I wrote up this memo was reviewed with leadership team. We are recommending following the same process we went through last year. And just for those, for the new councilors, historically in Winooski, the general fund was looked at, which is what's raised, the revenues raised through property taxes was looked at an advance of town meeting for approval on the town meeting. And then the enterprise funds, the water funds, the wastewater funds that are raised through rate payers were looked at after town meeting. We switched that last year to looking at them comprehensively because each has decision points that affect the other. So if you only raise this much through property tax, you have to raise that much through the rates. We as staff felt like that worked pretty well. So we're recommending the same process this year as well, but would love feedback from the council if there are other things that you want to see. So in the memo attached, and we don't need to decide this today, really, we can just have a conversation and approve it at the next meeting. It's the process that has you having the budget goal setting session at your October 1st meeting, us working on building the budget October and November, bringing back the final management budget in the beginning of December, walking meeting by meeting through content areas in the city for a approved budget at the end of January. And then we've also outlined what the staff internally will do if we follow that structure. The big questions for you all in this is, one, did that work well last year? Are there lessons we learned from last year that we want to integrate into this year's process? Two, the way the calendar falls this year, we actually have one less budget meeting than we had last year, which has you looking at a department budget, the meeting before you have to propose something. So do we want to think about adding in a special meeting? Do we want to look at different locations of communications strategies in advance of the budget process? And then finally, as we think about this realignment of commissions and pulling the commissions out of operations and to policy, not specifically giving them a role in the budget approval process, which we quite frankly did not do uniformly last year. So in order to kind of maintain expectations of the commissions, want to be very clear about that going into this year's process. So that's what I want your feedback on. I'm happy to either field feedback now or given that it's 9.30, leave it there and we can have a more thorough conversation at the next meeting after some of this is thought through. I just want to add, I think that the location and outreach concepts will be, I think it would be great if we could adjust those in the same conversation and bring that back to just because I think that's we're going to need. And I think this is one year where we'll probably have to adopt some specialized opportunities for conversations given some of the things that are focused and targeted, trying to have, I think that's going to be really challenging. I could actually fill the hour and a half they asked us to fill out the school this year. But I think we're going to need the extra meeting. That was my gut. I think even if we just put it on the books and space ourselves in a way that tries to let us reach. Yeah, I think if we just have that one meeting buffer on the decision side, that that's ideal. Because doing a department and doing the final wrap up in one meeting is not going to work. It's just not mental. Especially if it's particularly challenging. And I expect some of these budget meetings quite frankly to be challenging from a public perspective. This is, these are not going to necessarily be meetings where we sit down and have a 30 minute conversation ourselves. So do you want me, so I agree. I think that is going to be very challenging. So just pulling the audience and we can set, we can go back and look at calendar. So an option would be to have to grab that first the second Monday in December. So to have three meetings in December and four in January. Another option is to have a week in January where we do two meetings a week. Or have a Thursday meeting the first week in January when we don't have anything currently scheduled. And I'm happy to just set that or if you want to. Anybody have preferences? I mean. Checking my calendar now. First three in December makes sense. Yeah, the meeting twice in a week is very helpful. I'm pretty sure December is better for me too. Is one of those holidays a weird holiday? Is there a weird holiday in December? No, there's no, no. Christmas? Sorry, no early in December. You're the one where the guy comes in with Christmas. I'm sorry. There's plenty of holidays in December. But we ended up on a Tuesday. Yeah, okay. I just, for some reason I thought there was some other formal holiday early in December. I've only done this life thing 35 times. Right. I'm still figuring it out. It's kind of me thought works best for others. Three in December. We will all get to know each other really well. And then I just, I think the other thing maybe Christine and we can talk about is location. You know, just in the past we tried to move them to places where like the stuff was. I think it was a fun experiment. I think it was cool to do a couple of times. I think there's a lot of barriers for that being effective to be really frank. Including mostly weather. And fires happening. And trucks having to pull up. Fire is just a freezing public works garage. Hey, that was the great idea for public engagement. Other comments or questions regarding the schedule? So and to how Christine especially, you know, look forward to having conversations about this as before kind of how the process works. We'll make sure that there's plenty of prep leading to this so it doesn't feel like a ton of bricks hitting all at once. And that's one of the reason why we do one service area per meeting to as it allows for that focus and those questions without having to feel like you're going in a different directions. Thank you for putting this together. I appreciate you guys doing that so early. Thanks for all the prep work that I'm already doing. Thank you. Any questions concerned from council? Any questions concerns from the public? Seeing and hearing none. VLCT 2019 2020 new school policy positions. So October 3rd is day one of town fair. They have VLCT, the Mottlinges season towns has their annual meeting as a member community. We get a vote at that meeting. Historically, this council has like to review the policy positions the league is putting forward and comment on how direct the vote essentially. So I've included them here in your packet. Again, happy to take feedback tonight or we do need to approve any positions you would like to take at the next meeting. So we can do that at the next meeting. And then the next agenda item is our voting delegate. What's difficult for me is that they do the same. So it's a challenge. So I would really love to see what's different from last year. They could give you a red line version or whatever. Because that's I think a better use of our time than to support changes to the platform. Because they just readop their policy platform on an annual basis and there's a lot there. And I don't feel qualified to evaluate all that. It'd be a lot easier for me to do that if I knew sort of what's different this year from last year. And I remember you asked that for that last year. Did I touch up? I'm so predictable. No, I should have done it correctly. Sorry about that. I do know too there were some specific things that we opposed last year that are still in here. And some we opposed last year that no longer are. Like I think there's some open meeting law stuff that we opposed last year that's still in here. But there's some marijuana legalization stuff that we opposed last year that is no longer in here. And some components that may still be. But it's also a different body too. Right. But yeah, because I know just looking at this, there are a lot of things that are those really technical things. Yeah, yeah. But there are some that jumped out of me right away. It's something that I personally wouldn't support. So I don't know the best way to go about those discussions. So late. So late right now. It's too possible. It's OK to talk about it next time because I would love to dig into it deeper too. Yeah. Let's do the red line. I think if they can or somebody could give that to us. Yeah, I'm sure Karen has it. So I'll get that few for the next weekend or next meeting and I can pull out what you recommended last year as well. Perfect. And we would like you to be our delegate for sure. That's the next agenda. Any other discussions, comments or concerns on this item? Any questions or concerns from the public? So seeing and hearing none, we'll move on to tonight's final agenda item, which is discussion of approval of the LCP and it will be this meeting voting delegate. I would entertain a nomination for Jesse Baker. So second. I need a motion on a poll second by Hal. Any comments or questions from the council? Any comments or questions from the public? Seeing and hearing none, I'm going to all those available to say aye. Aye. And those opposed? Motion carries. Just Jesse Baker, who are hereby. And with that, that concludes tonight's regular business. That includes thanks for this announcement. We need a motion to adjourn. I didn't pay a motion to adjourn. I will make that motion. Second. Motion to adjourn by the poll second by an A. For seeing any further discussion, seeing and hearing none, all those in favor to say aye. Aye. And those opposed? Motion carries. Thank you all very much.


Hey guys, how's everybody doing? I'm Racheer, I'm going to talk about Intervalation Search. So let's do it. About me, typical self-obsessed programmer starting off with himself, this slide sums it up. I want to go fast, more specifically, I want to write fast code. I want to take code that is just an idea and make it as fast as possible. That's what I love about computers. That's why I do this. And that's really what this is about, sort of less so than the specific search algorithm. This is about how we, and to be really clear, it's not just me who did this. I stand on the shoulders of giants. No person is an island, blah, blah, blah. I'm just the guy they put on the stage. Right? We took a research paper and we tweaked it until it became something that was actually fast and useful and prod. And the paper's name is Intervalation Search for Not Independent Data by some amazing folks at MIT. So check it out, I'll have a link later. So let's dive in. What's the problem? It's a problem that I think many people or many companies have. Right? You have a large static set of items that's huge and it's sorted and you want to do many searches on it. And obviously, like I said before, you want to do it fast. So what do you got? What was our old solution? Pretty standard thing, a sorted array with binary search. This is this algorithm that many people know and understand and love. But can we do better? Right? That's the question that we ask ourselves. And what does better look like? What do we want? Right? Ideally, we want something better than the theoretical guarantees of binary search. So maybe better than like of log n. That would be dope. Right? Like low space usage, cash efficient. That would be awesome. And I don't know about you guys, but in the battle between intuitive and unintuitive, I always prefer the intuitive algorithm. So that would be amazing as well. So, okay. How can we use sort of those things? What do we know about the data that we have? We know it's range. We know it's kind of random-ish. And then beyond that, we don't want to be too clever. We don't want to like try to fit to certain properties of the data that it might have today, but not tomorrow or the day after that. Right? Like, you don't want to be over smart. Okay. So what's the main, what's the first idea? And this is from the paper, right? Bucket the data. And there's a pretty intuitive sort of human real-world analog to this show of hands. Who's used a phone book sometime in the recent past? Wow, that's a lot of hands. Wow, I've never used a phone, wow. Anyway, so hypothetically, let's say I wanted to call Stevie Wonder and say that I loved him. Right? Thank you. Right? What I would not do is pop it open and it's like, okay, J is less than W, so cut to the next cut. I'm like, oh, is less than W. And then like T is less than W. And then I'm looking and it's like, oh, Wonder's not in there because Wonder isn't his last name. Right? What I would do instead, I would just hop to the Ws and search and fail there. Right? But what's the point? The bucket tells you where to look. It provides a way to sort of really drastically reduce your search space and it's useful. So how can we use that? What is a bucket though? Like we gotta step back for a second. Right? Phone books and things with words have letters and so you can bucket by like the first letter. So like alpaca, alphabet, Arthur are all in the A bucket and then like cantaloupes and cactuses or I don't know, Charles are all in the C bucket but numbers aren't letters usually. So what are we gonna do? So it's gonna be a different approach. It's gonna be a different kind of bucket. We'll have a range, like a minute and max in our sorted set and we'll define buckets that evenly subdivide the range. And I don't know about you guys but like I kind of glaze over when I hear about math. So now we're gonna go to visuals and I made that. So just appreciate it. Thank you. I got some hate for this, surprisingly. This is a sorted array. The red numbers are what's in the array and then the little numbers. I don't know if you all can see that. Can people see the little numbers on the bottom? Those are the array indices. Sweet, I had no idea if anyone could see that. So that's great. And this has a range of like one to 89. The parentheses says that like that's not part of the range. It's like a math thing. So let's say we want two buckets. Done, right? So the buckets cut the range in half. So the first bucket covers like one to 44 and the second bucket covers like 45 to 89. So the first bucket has all the numbers. It's like really wide and the letters are all spread out. It's the first bucket. And then the second bucket only has sort of two items and it's like kind of stacked and narrow. That's the second bucket. And we're gonna need to store information about where each bucket starts and ends but that's how we would represent this sort of abstractly. So that's great.  The end of one bucket is always right next to the start of the next. At the end of the A part of the phone book is like the B part of the phone book. So we don't need to store the start in the end. We can just store the start of each bucket which sort of has our memory usage which sort of doubles our cash efficiency somehow. And that's good. That those are good things, right? So what does that look like? So I've done this now. So this like upper smaller array, this tells you where each bucket starts and ends, right? So the first bucket starts at index zero and ends at index eight. The second bucket starts at index eight ends at index 10 which isn't a real index but sort of it just works. If you don't read past, like if you know that 10 is one more than the length of your array, the idea, this arrow points to nowhere. Don't, don't read it. Great. How would you use this in an example? Let's try to look up 27. So 27 is bucket zero. Why do we know that? So 27 minus the minimum value which is one is 26 divided by the bucket width. So 26 divided by 44 is zero. So okay, that's bucket zero. That's that bucket that I circled which tells you to look at those two numbers that I circled and then you can just binary search. So real quick recap, figure out what bucket you're in by like subtracting from the minimum dividing by the bucket size. The bucket tells you where to start and end in your like thing to look and then binary search. Why is this cool? Why is this cool? It's binary, in the worst case, in the pathological case where all your data is in one bucket, it's just a binary search and a divide and a read. So it's not that much worse than just a binary search. That's not bad. And if the data is uniformly distributed which I put in quotes because I don't know what it means. Then the lookup is actually a lot better than regular binary search and it's O of log log of N with O of N log N buckets. I swear to God, I know how to prove that but I'm not gonna do it. So trust me. So this is where we leave the world of the paper. And we ask, can we make this better? And when someone says something like that, I tentatively say yes, but you know, then I think about what are the bottlenecks here? And it's like computers don't love to divide and I don't blame them, I don't love to divide either. You know? So okay, the divide adds latencies according to processors like 30 to blah, blah, blah. Right, it's slow. So can we maybe not divide? And this brought me back to like fifth grade and I know how to do this. X divided by Y is the same thing as X times one over Y, done. Solved, killed it, except not really because one divided by Y for computers is often gonna be zero if, because computers are not great at dividing. But this approach is on the right track.  So X divided by Y is the same thing as X times K divided by Y divided by K. So like just imagine there's a K and a K and the K's cancel, right? So you're left with X divided by Y. And if you pre-compute K divided by Y, then it's a multiply and then another divide. But maybe if computers can really mess with K easily, like maybe if K is the power of two, then this will be a good thing. It'll be a multiply and then a bit shift, right? Like what's a million divided by a thousand? It's a thousand. Everybody knows that really simply because we can just get rid of the bottom two digits. Computers are the same thing with powers of two. That's awesome. Thank you computers, right? So two to the 64 will give us a lot. So now let's look at the code. This is my color scheme. It's like black and green and hackery. So appreciate that. Um, thank you. Um, right? So on top of the C code and it does what we want it to do, right? It multiplies the multiplier, which is K over Y. Can you guys see my mouse? Can you guys see my mouse? Cool, dope. Wow, this is awesome. And multiplies it by the offset, which is K over Y and bit shifts by 64. And I remove the inline so that we can have our sanity with the assembly. And what does it do? Blah, blah, blah. It does a mole queue, which is like an unsigned multiply of a quad word. Quad word means 64 bit of register in this scenario. And so what that gives us, right? When you multiply 99 times 99, the result is a lot and it's also a four digit number. So when you multiply a 64 bit number by a 64 bit number, you get a 128 bit number, the results of which are stored in two registers that are 64 bits each. And since we're gonna bit shift down anyway, we don't really need to bit shift of, and then we can just keep RDX, which is where the high registers are stored. So that's great. So we're gonna divide into a multiply, which is like kind of like a huge win.  So on top, on the blue line is binary search. On the bottom is interpolation search. The Y axis is the number of comparisons. And the X axis is the number of elements in your array. Often in graphs, more is better, but in this graph, less is more, which is better. So you'll see that while the binary search graph goes up into the right, the interpolation search graph stays like kind of straight and flat, which is a good thing. This tracks the difference between log, log event and log n, and this is what we expect. So how much time do I have left? Zero, okay, can I have like a 30 second extra? Cool, so this is a tangent and unrelated to the talk. So late last night at like 2.25 a.m.,  It's 2.30 a.m. I'm grueling gibberish, like what is buckets? And I found the best image ever, like something way more meaningful than the whole entirety of my talk. That's what I wanna leave you guys with. So this is it. Thank you so much. And thank you organizers, thank you very much, Han. And I wanna thank AppNexus for their sponsorship of this event. All right. Thank you.


Hey folks, I'm Pat Schloss and this is Code Club. In recent episodes, we've spent a lot of time developing a series of dumbbell charts based off of data that was procured by Ipsos looking at people's willingness to receive the COVID vaccine from August and October of 2020. Well, going forward, I want to transform this dumbbell chart that we've been working on into something called a slope chart. Today, I'll show you how we can make that slope chart using two different methods, one using geome segment and one using geom line. They both have their strengths and weaknesses, but in the end, we get the same figure. And also in the end, I think we'll find that geom line is the better approach for carrying the visualization forward into future episodes. As I mentioned, we have spent a lot of time poking and prodding at this dumbbell chart that was originally published by Ipsos and later released with more styling by chart R. We of course then re-implemented both versions using R and made our own kind of makeover version of that figure. One of the things that I highlighted regularly over those episodes was the difficulty of showing the flow of time in that dumbbell chart. An advantage of the dumbbell chart is that we could have each of the 15 countries on a separate line. Again, the challenge is indicating the flow of time. The chart R version added an arrow to again indicate that flow of time, but the challenge there was for countries like India and Canada where there was no change between August and October. It's difficult to see, was there only one point? Was there two points? Was there any change? What's going on? So that's a challenge. In the last version, what I did was I desaturated the royal blue color. So I used royal blue for October and desaturated to show an older time for August. What we're going to do in today's episode, as I mentioned, is start to work on what's called a slope chart. A slope chart is really a line chart with two points. We have two time points before and after putting time on the x-axis, right? And then we can connect the two points from the same country to indicate the slope. That slope allows you to see a change in angle. Angle is a pre-attentive attribute, which we've talked about regularly over the course of these episodes as well, things like color, shape, separation, or joining or grouping. These are all pre-attentive attributes that are your eye naturally notices and allows you to kind of instantly interpret what's going on. Well, again, an angle is a pre-attentive attribute. We also see angles in things like pie charts. The problem with an angle in a pie chart is that there's really no common basis of comparison. But if we make a slope chart, we can again have an angle and the same basis of comparison, again being that first point on the x-axis. So we will use angle as a pre-attentive attribute in creating these slope charts. One of the challenges of a slope chart, however, is when we have 15 different countries, we're going to have 15 different lines. And if it's important to you to know which country is which line, as we'll see, we'll run into problems. And so in future episodes, we'll kind of dive into different ways of dealing with, you know, how can we parse apart what line corresponds to which country. So again, in today's episode, we'll look at two different ways of generating a slope chart, the first using geome segment and the second using geome line. Here we are in our studio. I've got a stripped down version of the R code that we had from the last episode where we made that makeover file. If you want to get this code or any of the code that I developed in these episodes, know that down in the below in the description for all of these episodes are links to blog posts, where you can get the code that I'm starting with as well as the code that I end with. As always, we are loading the tidyverse. I've also left in some stuff here for future episodes for worrying about fonts. Again, we're not going to touch that for today. And that what we really are focusing on is this pipeline here to create the data frame called data. And then we'll output this to a TIFF file called August October 2020 slope. And let's go ahead and give this a run. And so if I do data, I now see that I have this data frame that has my country, August and October. So I have my two months, as well as the country. Now to generate a slope chart, we can work with the data just as it is without having to do any dplyr work to get the data into a better format. You'll recall that in the previous episodes, when we made those dumbbell charts, we needed to gather the data pivot longer, so that we had one column for the month. Well, I'll show you how we can make a slope chart without having to do that. So I'll start by taking my data data frame, and we'll pipe that into ggplot. And then for aesthetics, for GM segment, we need an x, an x and a y and a y end. And so for the x and x end, we're going to put the names of the months. So we'll do x equals August, and then x and equals October, right? And so again, that's coming in the order that we want them from left to right on the x axis. And then for the y coordinate, so again, where it is on the y axis for the August, we'll then put August because that was the name of that column that month. And then y end, we'll put October. And then we give it our GM segment. So this gives us a slope chart, right? We've got August and we've got October. We have the percent on the y axis. Here it's saying August because that was the name of the y aesthetic. But really, it's the percentage. And so we can see those lines trailing down into the right. Of course, we don't know what each line corresponds to, except that we've looked at this data a lot. So I know like this big drop is China. And this horizontal line here is India. And down here, one of these lines, I think, is the United States. And this bottom one is France. But again, you should not expect your audience to memorize the lines. So we need to add color to this, right? So we can add color to this by adding another aesthetic. And I'll put in a line break here. So it's easier to see everything on one screen. And I'll do color equals country. And so here now we're going to map the value of the country to the color aesthetic. So yeah, now we have 15 lines and 15 different colors. And this is a bit of a disaster, right? It's really difficult for many of these lines to differentiate between the colors, right? So like there's this pink and this orange, and this pinkish purple and that pink, right? And I'd be really hard pressed to differentiate between those different colors, as well as this line for Canada. And I think this green for India is pretty similar, right? Or no, this is China. So it's just really hard and gets very confusing to understand what country corresponds to what line. Again, we'll talk about that in the future. I just want to point out that problem with the slope chart. I know that's there, but we'll come back to it in the future. But again, if the goal is to say there is an overall decrease in people's willingness to receive the COVID-19 vaccine, then this gets us really close, right? We can see that most of these lines are going down into the right between August and October. So that's a slope chart. And this is how we could make a slope chart using geome segment. Again, we give it X and X and we're going to name those months, Y and Y and those are the columns that we're plotting. And then the color we're mapping country to the color. So I'm going to save this by commenting it out for now. And what I'd rather do is use geom line, because I think that's going to set us up to be in a better position going forward in future episodes when we want to make modifications of our code to make it perhaps a little bit more appealing. So again, if we look at our data data frame, we see that we have our country and then August and October. And as I mentioned, when we're building out those dumbbell charts, one of the first things that we did was to pivot longer so that we had a column for country, a column for the month, and then a column for the percentage. That's what I want to do in today's episode to build out that geom line. So I'm going to add that to the end of this data pipeline, where we can pipe this into pivot longer. And we will pivot longer the calls of August and October. And we'll say names to month and values to equals percent. Now if we look at data, we see that we do have a tidy data frame with the country, the month and the percent as our three different columns. Now what we can do is we can take data and we can pipe that to ggplot. And we can say aes x on the x axis is going to be our month, or y is going to be percent. And then our color is going to be country, and then we'll do geom line. And we get an error message. Each group consists of only one observation. Do you need to adjust the group aesthetic? So that reminds me that we need to go ahead in here and put group equals country. And so now we should be in good shape. Here we have our slope chart that should look very familiar from the version we made with geome segment. So they're basically identical. There's a couple subtle differences you might notice in terms of the x axis and y axis labels. Here we have month instead of x and here we have percent instead of august. Also the labels on the x axis are all lowercase august and october because those are the columns. They were the column names, right? And they're the values then in the month column. Whereas before we specified the value in x and x and right so before we had august and october with the capital a and o to get us that nicer styling again don't get hung up on the text formatting or what text we do or don't have on this specific plot. In future episodes we will come back and we'll kind of build that out. So be sure you're subscribed so you know when that comes. But what I really wanted to focus on in this episode is the idea of a slope plot. And if you have paired data sure we can build that dumbbell chart where we have each observation in its own row. But if you're looking for overall trends like say decreasing intent to receive the COVID-19 vaccine that a slope chart can actually be really effective. And so we can see that most of the lines are going down from august to october and that way then you don't have to worry about what color is august and what color is october. Of course we still have that problem of what color is australia what color is the usa. But again we'll come back and we'll deal more with that in future episodes. So I hope you found this interesting as a different way to represent slope charts. Slope charts are something that my lab has used in our own scientific papers to you know compare before and after some type of intervention. And I think it has a lot of potential applications or again you have two time points for all of your observations. Keep practicing with this. See if you can spot slope charts out there in the wild. See if you can find dumbbell charts and think about how you might represent them as slope charts as well. Keep practicing and we'll see you next time for another episode of Code Club.


Hello, everybody. Welcome back to another episode of Dr. Jill Live. As you know, you can find me on YouTube. Please do stop by there and subscribe so you get advanced notice of all the upcoming episodes. Or if you prefer audio in your car on your walk, wherever you're going, like I do, you can listen on iTunes or Stitcher or Spotify anywhere you listen to podcasts, it's all there. But wherever you listen, please, please do subscribe, follow and make sure you leave a review, because more reviews we get to reach more listeners. So today, I have a delightful friend and amazing colleague. And we're going to talk about the gut and all things gut brain connection. Also want to mention she was on a previous episode, I think it was episode 21. Way back in the days. It's like, I think it was early in COVID actually, but we connected. So you might want to catch that episode. Episode 21 is with Lauren Lax today. Let me introduce you, Lauren, and then we will jump right in. So Dr. Lauren is a former TV news journalist trying functional medicine and gut health expert. Her work is inspired by her 25 years of clinical and personal experience, overcoming 12, quote, incurable diseases. I know how that goes. The diets doctors and Dr. Google couldn't solve. Dr. Lauren's life to death story has been featured on CBS ABC. Good morning, America and USA Today. And you can find more about her work by reading her latest book, The Total Gut Reset, which is also the title of our episode today.  Lauren, so good to see you here and welcome back. It's always fun to talk to a colleague but also friend because we often share prayer requests outside of this, which is so fun to have that kind of friendship. But I'd love to start with story. So I want to start with your kind of like, how did you get here?  Tell us a little bit about your background and kind of what you're passionate about. 100% Well, yes, I was on the path to becoming the next Katie Kirk on the Today Show before the big man upstairs had different plans with just kind of the journey I had been on. And my journey really begins back at 10 years old fourth grade recess. And all I wanted to do was fit in. I had a frizzy hair and a pink scrunchie my mom made me wear and that day at fourth grade recess, the popular girls invited me to join their gossip circle.  And then the topic of weight comes up.  So fat. And then turning to each of us. What do you weigh? And one by one, we had to go around the gossip circle and report to our drill sergeant. And at a healthy 80 pounds at 10 years old, I was by no means a fat kid. But when the circle got to me, I gulped and I lied. And I said, I don't know. And I'd never forget going home and standing in the pantry that day and turning over my favorite Doritos snack pack, and learning a whole new language, which was fat grams and calories. And I aged 10, my life path took a sharp turn. And little did I realize it's been the next 20 plus years of my life on a roller coaster of diets, dogmas, Dr. Google searches and doctors offices, all in search for feeling good in my own skin for multiple things. So I was diagnosed with anorexia around that age. My habits started and quickly were discovered by my parents and pediatricians. And from there, it became kind of an all out war between like my goals for just feeling good in my own skin and what the world and the culture told me to do. And then the doctors and just the conventional healthcare system as well. And really little did I realize I would go ahead to head with that like just conventional thinking at such a young age. But really my many years in hospitals and treatment centers, I spent a four years accumulated of my life over the course of that eating disorder journey inside hospitals and treatment centers on feeding tube and heart rate monitors and IV fluids and being fed the Pop Tarts pizza and Prozac, because that's the conventional medical systems treatment for eating disorders. And still is kind of today as well, just kind of like we see with a move more eat less for people that are overweight, just symptom based treatment or take a pill for an ill lifestyle induced disease. So at a young age, my wheels began to turn of like, you know, this is not the path to feeling well or being well. That early journey came to a head from the eating disorder at age 23 when I found myself about to enter my second year of grad school. I was actually studying to become a doctor of occupational therapy, roundabout ways of getting places. But I'll never forget stepping on the scale and seeing a number I had not seen since I was that 10 year old girl, actually one pound less 79 pounds. Only this time I was 23 and a full fledged adult. And my journey really like kind of like started and stopped there. And I'll never forget praying God help me make a change today. It wasn't like my parents standing over me telling me what to do or doctors saying like, I was a full fledged adult again, I was making my own decisions and just like this is what my life has come to. And so as I prayed like God help me make a change today yelled that out loud on my way to the gym at the YMCA. And when I got to the gym, not one but nine other strangers walked up and there are nine gym goers I now call my YMCA angels and stepped in spoke up and said they wanted to help and really not knowing anything about my backstory. They just saw a girl slaving away on her Stairmaster and in the gym eight hours a day and subsisting on very little and just withering away. And within the next 48 hours I found myself in the CCU with a heart rate in the near 20s and doctors saying I may not make it. And it was in that moment something inside me clicked. And it was that download was the answer is not out there. It's in here and like really in my gut. And the Holy Spirit is a big part of my story as well. And I heard a download from the Lord is just Lauren, I've got this but buckle up your seatbelt. It's going to be a ride and it wasn't another just six weeks day at a time in a hospital or few months at a treatment center. I spent another year in treatment really refeeding back to health but not in a very healthy way. But something inside me had changed and I said life is going to be different on the other side and at 100% wise like became just completely remissed from that eating disorder in that mindset that I had for so long and just freedom from that. And a little did I know on the back end of that journey like I had another journey I'd go through. And so the next 10 years I would actually be diagnosed with these 12 incurable illnesses. I put that in quotes because they're now in remission 100% but just from all those years that both diets and treatment had destroyed my gut. So both diet culture and conventional health care and I really form this like fire in my belly to figure out there has to be another way outside of both of these worlds that are promising health for people. And the diagnosis I was given was anything from like five different autoimmune diseases, hypothyroidism being worked at for cancer and brain tumors and strokes and then mass activation syndrome, mold illness, Lyme disease, co-infections like really the list goes on. There's not a disease I did not touch on I guess paper. But like it really was I had to heal from the inside out. So that journey and that roller coaster became my underground medical school. So they say of just like learning how to heal from the inside out and that's what developed my love for the gut and the gut brain connection because that runs the show of our body. Your gut is connected to everything, both head, heart and health are all three of those things. And so it's both figurative and literal. And then the brain like just that directly right there. So everything that we intercept in our in our outer world, builders from there to the gut and then vice versa obviously. So that's where I began to find so much healing and led me to where today I'm healed to others and working with others and I'm launching this company Total Gut Reset which is really a compilation of both my lived experience of all those years. I'm about 35. I feel like I'm 25 because I am anti-aging. And then as well as just my clinical and personal experience working with patients the past 10 years now. Wow. What a compelling story.  It's intriguing. I know that our listeners, if they didn't relate to one point, they related to another because what you're describing is a human experience, right? And especially for young women, I had a lot of similar stuff. I talk about my book and I had I didn't know I was celiac undiagnosed. I was synced deficient. I was hypocaloric. I had swelling, I had puffy face and I was thinking I was fat, right? And I had the same kind of pathway more like a couple years of bulimic behavior. But it wasn't about the eating disorder. It was about mindset, right? And it was also about our health from the inside out from the gut level because my gut was so ill that it was affecting me physically. And I really understand that. And I know a lot of either mothers listening, grandmothers listening, patients listening, young girls listening or others can relate. And if there's ever more pressure, it's this next generation is even more with our filters and our toxic load. And this is only becoming a bigger issue because people on the outside are trying to fix this surface, this mask, right? And it's the inside where we heal. And so I love that you go there. And I want to talk about mindset because part of what you described is when you were on the you know, the gym and you had the angels intervening at the fitness center. What I heard in your story was this understanding at some deep level at some point, which was probably God's spirit in your life, right? That was like, this is an outside job. And you said that, right? I mean, let's talk about that because that leads on to what we're going to talk about today. And really what I also believe is some of the key healings. We can't if we hate ourselves, or we don't love the body that God has given us, we will get disease and will often manifest in auto immunity or other things. And so it's so important. Let's talk a little bit about that. And that and tell us about how did that feel to go from, I mean, honestly, I don't know what we don't want to project, but I'm guessing you kind of hated your body in the beginning, right? Because that's what we do when we have those kinds of disorders. And then we have to switch and shift. Tell us about that. Because that's Yeah, I often tell my clients like this ease in our life can show up as disease in the body. So this is being just the again, uneasiness, stress and balance. And like a lot of that is intercepted through the brain. The HBAT axis is taking everything in in our fight or flight world. And so it could be external stress that is manifested and definitely like just the psychosocial emotional stressors that we are vibing at on a daily basis. And 95% of our brain and our thoughts are actually subconscious thinking. And so anything that we're consciously aware of is like the tip of the iceberg. And so like, if I am in a place of like not feeling good enough, like that was my story for so long, that was really just entrenched in my inner most being. And so what continued to drive a lot of the eating disorder. And then also just like the later residual of all the other health issues was just that that full embodied belief that I'm not good enough. And like from, you know, the enemy's greatest lies as well. And so that I think can really just manifest and I want to say like about eating disorders, but at any symptom, actually there is a map to a specific type of stressor. So with eating disorders, with gut issues, a lot of times that's related to an indigestible conflict in our life, our body and our symptoms are metaphors for what's happening in our, in our mind, in our world, in the stresses that we're encountering. So obviously fourth grade recess, little girl tells me I'm fat, that's pretty indigestible something I didn't can swallow figuratively again and break down on like that is like pinging the ouch, that hurt. And I never process that at that time. And these can be like the seemingly littlest of things, but it can also be a building story. And that I'm not good enough didn't just happen at that fourth grade recess. It was very interesting, my like early life of wanting to be a people pleaser being the first born, golden child and feeling like I needed to perform growing up in a society where there was a lot of expectation and like upper middle class kind of school, etc.  So there's a lot of seeds that can be planted. It's not just one instance either. And a lot of times the onset of an illness or an imbalance is going to mirror like, or like the length of that illness may mirror the onset of it. So it's slow building, whereas like maybe an acute cold or flu that last a week, like that's a stink conflict related to. So that may have been like the weather is changing. It's winter.  Like that stinks. Or it could be just like something like at work, a tough little email or tobacco that you were navigating that like could onset it, but I have been able to understand how the brain is mapped for different conditions based on stressors. And it really just like through my own lived experience to and workshop being each of those individual thing has really made so much sense and also helped with healing because with awareness comes more healing. Yeah, that's one thing we you and I love to text back and forth is the learning we're doing. And really, it does start for my journey to its understanding ourselves at a deeper and deeper level, it often leads to transformation. And that's what you're describing. Now, two things that come to mind I talk about in the book, and I think are common to so many men and women is I'm not worthy. I'm not enough or I'm not lovable. Those those are universal things that people often struggle with. Tell us from your perspective with your background in NLP and some of these things, where do those come from? How can we overcome? How might they manifest in disease? So the wariness, the loving ourselves? Tell us a little bit about those framework because those seem to be super common. Yeah, I mean, I think they are part of the human needs like Tony Robbins calls them like the six like human needs, which would be like worth and such like nificance connection and love is another one, the need for control and like our peace in our life, the need for variety, the need for like just joy to and just like ease and kind of like that's his framework is that he'll come from. I call him like got hungers, but I think they are part of the human experience because just like we do live in a world where this world is not our home as well. And so those pinings for like whether it is significance and worth or purpose or love and connection. We saw that a ton during COVID. I think it's so interesting that during COVID, we were locked down for like, you know, four or eight weeks in some places and people got way sick after being locked down. And it's just like how that lack of love and connection was really taken from us and where that disease was escalated as well as like the stories we were feeding ourselves during that time and the awareness there. So but yeah, I mean, I think it is definitely rooted like even that worth back in the Garden of Eden to and just the need for like purpose and meaning and wanting to be something greater. And so I think it is just embedded in us with awareness, though, like comes power. Yes. Hey, everybody, I just stopped by to let you know that my new book, Unexpected Finding Resilience through Functional Medicine, Science and Faith is now available for order wherever you purchase books. In this book, I share my own journey of overcoming life-threatening illness and the tools and tips and tricks and hope and resilience I found along the way. This book includes practical advice for things like cancer and Crohn's disease and other autoimmune conditions, infections like Lyme or Epstein Barr and mold and biotoxin related illness. What I really hope is that as you read this book, you find transformational wisdom for health and healing. If you want to get your own copy, stop by readunexpected.com. There you can also collect your free bonuses. So grab your copy today and begin your own transformational journey through functional medicine in finding resilience. Yes. And these aren't bad things because being loved, loving and return is such a core of who we are and what we are put on this earth to do and then worth and value. We all have intrinsic value. So so let's let's turn a little to the gut specific because we have the physiological gut, the gut issues you and I have both experience. But then the gut brain connection, do you want to frame that a little and tell us a little bit about like how you approach the gut with the gut reset program? Yeah, definitely. Well, I kind of view how I always say health is an inside job. And so like if you fix the inside, the outside is really going to improve. So we're talking a lot, we were talking a lot about mindset, but also physiologically, just because that the gut is the mothership. It's kind of if you've ever seen my big fact Greek wedding, Windex they use on everything. And I think there's really nothing that your gut does not touch. You have more microbes than you do cells in your body.  Your metabolism is greatly affected. And so I love the studies where they take the mice, the germ free mice, and they put bacteria from an overweight subject and from a lean subject into these mice and they gain weight or lose weight depending on which bacteria they get. No change in diet or exercise at all. And and then from just like your hormones as well, like your largest endocrine producing organ or hormone producing organ endocrine organ itself. And so a lot of our hormone balancing, a lot of our active T three, which would be thyroid hormones produced there, HPA T axis being greatly like cortisol inflammation is going to affect both what's happening in the gut and the gut's also going to affect the HPA T axis, which would be your cortisol producing system. Yeah. And so there's just so many layers there. And like, yeah, the mothership is really what I like a great way to frame it. What are some practical lifestyle tips? Obviously, we can talk about probiotics and those kinds of things interventions. But what tell us how like sleep and mindset, some of the other things affect our gut. So top down in the bottom up direction. But what about these things that actually affect our gut function? Yeah, definitely. So I think there are I mean, fundamentals of health help. It's like an olive branch to the guy. And so the reason why diets even work in diet culture for a time, we know 95% of diets end up failing people. But it's because of what it's happening in the gut. So like if one say adopts a carnivore diet, I was just like Keto Khan this past weekend, a lot of carnivore keto being talked about, it's modulating the gut microbiome. And so like diet can be an influential piece and like your gut healing your gut. And which was once productive can become counterproductive to without the balance and the gut. So the gut and your body as a whole ultimately does fires homeostasis. And we definitely live in a toxic world where we're inundated with like lack of homeostasis. So sometimes what it seems like maybe extreme or just like cleansing, etc. or diets of some sort, therapeutically can be really productive and helpful. And so but I would say diet is the number one modifier of the gut, aside from like a fecal microbial transplant, at least for a time. And most people are doing that right now. And then from a diet like granular perspective, it really goes mean balance protein fat and fiber being essentials there. And the least inflammatory versions of those as possible. It is interesting from a mindset perspective when we do factor in diet, though, too, because I do believe 80 20 balance is so essential from a diet perspective, it's kind of like the hygiene hypothesis, like the cleaner we are the sicker we become. So a lot of my patients that come to me are eating so pristine, or eating like five to 10 foods. And yet they're still sick and still not feeling well and still feeling waste just around food.  And like, there is something to the mind and our peace of mind or like the blue zone studies as well are great. Yeah, community is a huge piece of the puzzle. But that's just one factor diet, as I'm mentioning balance, there's a multiple other things. I can. So I actually love just stopping there real quickly because I have a lot of patients who are in even my history with Crohn's I went on a very restrictive diet to heal from that. But let's talk briefly because so many of the foods like say we do go on a low pod med diet for SIBO right. This is a great example because what you're doing is you're taking all the foods that feed your microbiome.  It's very effective I use that.  And even for me with my history of Crohn's and eating super clean, I have continued to try to add foods versus take them away. And years ago, 20 years ago, it's been a long time since I've been doing functional medicine. I would put you on elimination diets and it's super helpful. Like you said, the studies I quote when I'm teaching about gut health is one day of the mice switching from a high fat westernized diet to a plant based diet or vice versa. The microbiome changes in 24 hours. So it's profound the effect of the by the food on the microbiome and on the immune system. And that's what we're seeing. But that long term can be and it can also be so restrictive for you even mindset or going out to eat with friends or whatever. Now I'm all for a super clean diet. I still to this day let me be clear. I really, really, really clean. I don't touch gluten. I don't touch to carry. I really avoid sugar. So that'll always be and I have no problem with that. But as many of you listeners have had these, you know, where you're so sensitive or you have mass activation, what we want to do is heal that mindset, heal that immune system. Speaking of that, I think this is a great next topic because mass activation gut very connected because we have so much histamine mass cells in our gut. And the thought that came to mind that I'd like to talk about is fear and safety. Right.  There is a limbic response, right. And the same with being afraid of foods where you get into this box where you have four food groups that you can eat, not groups, but food, you know, period. And part of that is if you don't feel safe in your body or you feel like the environment is a threat, even subconsciously, it will affect your reactivity to foods and muscle issues. Let's talk about that because that's this mind body connection. And I feel like the more I can help patients feel safe, the more they'll heal their guts. Yeah, 100%. Like so the fear response overtly is going to shut down your digestion and then release that like made a made a histamine because fear, anxiety, like that goes together with the histamine release as well as cortisol. And it's kind of like if you're running from a bear in the wild, the last thing your body is going to want to do is digest that chicken breast. And so that fight or fight response is huge as well. So like it does start here in the mind. And one of my favorite studies is the milkshake study where they give two groups of milkshake and they say just like enjoy it. One of them is an indulgent shake, a 600 calorie milkshake. The other one is a sense of shake, a 140 calorie milkshake. In actuality, they gave them the exact same milkshake, 300 calorie milkshake. And they wanted to see what happened to their metabolic response. And the people that have the indulgent shake actually were more satisfied. They felt very nourished and they're like earned it, we enjoyed it. It's a one time great. Glad we got to do the study and enjoyed that. The people with the diet shake on the other hand, had an three times increase in their hunger hormone. And they just felt more deprived and like they kind of earned it as well. They earned their calories so they could have more and they wanted more. And again, no change in actual milkshake that they were served. And so that in and of itself going into our meals and the way we approach food, especially when we are labeled and we've like come to this conclusion a lot of times on our own because we've been doing all the searching and realized, man, I do have massive activations in Rome and then you start getting inundated with like low oxalates, low histamine, low everything, alpha, gal syndrome, et cetera. And so then fear sets in. And so if we even think about it, you would react. And so I think something that really helped me begin to get over that was to assume a new identity. And I can say, like with just like 100% confidence that I've been able to introduce every single food that I wanted to that I had not been able to have before, or like when I was going through that. And when I say that I wanted to, like I have a very deep seated like I would say trauma with like gluten and dairy just from the eating disorder days of being served prop tarts and being horse fed these milkshake, like ice cream resource shakes that I just haven't really wanted to go there. But I think my body could handle it if I really mentally like use that muscle just how I have like if I go to Italy, eat really like try the gluten bread there, which is more pristine than our toxin bread here. But all that to say is something I'll do with my clients is like a topping exercise and like find two to three affirmation statements like when I was like struggling with the mold, it was like, I'm strong, I'm resilient, the mold can't hurt me. And I would tap right here on my third eye, which is like where your pituitary gland is and where the stress is being like really released. And so doing that around food, like I'm strong, I'm resilient, like the almond milk can't hurt me or whatever the food is. And so that way you begin to assume a new identity and then really getting good visualization kind of like the Michael Phelps style where his secret to success as a 20 plus Olympic athlete or gold medal Olympic athlete was visualization seeing himself at the end of that race like standing on the podium waving to his fans, feeling himself in the water. And so you can do visualization with who it is you want to show up as in health and healing with food and just like envisioning it and then really beginning a new belief because our body is going to respond to what we're telling it. So if we're showing up to a meal and very just quietly like, I can do this, but there's like that deep sea that I believe still like it may be more challenging. And so and then on the like side end or like alongside what I'll do to help support clients kind of like floaties is like I'll put in the supplemental support that feel like a like a life vest for them. So like whether it's an MC stabilizer or some natural and it has to mean who knows placebo effects are real like they can take that with that or digestive enzymes if tolerated. And so kind of just putting in the reinforcements and then focusing a lot more on building up versus breaking down is what I do. And so like if we can build up your good gut bug army and not like leaky gut symptomology that's often present as well as like your drainage lymphatic like I focus a ton more on support versus like detox kill detox kill because we want that good gut bug army. Then the oral tolerance increases and you're able to digest more foods as well. Love that. And what I love that you talked about is identity, you know, habits. So any habit we want to change whether it's eating more, more foods or, you know, getting up every morning to do a gentle meditation or exercise when we change our identity around that, like you said, I just wanted to reiterate that because I think it's so powerful for those of you out there looking at a way to change your movie frustrated with yourself or first of all be kind to yourself because you're doing the best you can. But second of all, when you start to change, I am a healthy person or I have a healthy gut and you become that. Like you said, and when you're tapping, you actually start to make choices because that's your identity. For example, I don't eat gluten. I have celiac. And so there's never a choice or question. There's never any mental anguish over should I have that bread or should I not? I just know I'm gluten free. I don't eat gluten. That's my identity. Same with smoking. I don't smoke. I'm a non smoker and again, no judgment, but that's who I am. And so when that cigarette, which I don't think I've ever been offered a cigarette, but when something like that would come across me, I'd be like, no, I don't smoke, right?  Well, then when that bread comes along, you're like, oh, am I going to eat it? Am I going to not? And you struggle internally?  And there's a whole roller coaster. So I really love that you talked about identity, because I think that's been a key for me in living life. Well, as this is, for example, I am a cancer survivor, technically, I say technically, because what sometimes nowadays people will say, you know, ask about the cancer and I have to almost pause because when I got cancer 25 21 years ago, I literally was like, I didn't identify with it. I didn't become it. And I never really identified with being a cancer survivor or having had cancer. And not that I was in denial, I was full fledged participating. But what that's led to is like this kind of dissociation with like, oh, yeah, I did have cancer, but it never was me, it wasn't my identity. And I think that's part of the healing, right? Oh, 100%. I would say like in both of my journeys, the crux point was deciding that I was well, like, I'm going to be well now. And I'm healed and like both for the mold and those 12 incurable illnesses. And then for the eating disorder, have had specific pivotal moments with that. So that is 100%. Correct. Love, love. So in our last few minutes, mold, audience loves to hear about mold, because a lot of you out there are suffering or have suffered or know someone who suffered and it's nasty. I always say it was way easier to have cancer than to have mold related illness because cancer is obvious. I had no hair, you know, people understood mold related illnesses so difficult. And there's also a sabotage to our insight and understanding our overwhelming our Olympic system. So not only is it overwhelming physically, people don't understand, but it's also sabotaging our ability to kind of be in the real, you know, situation and deal with it logically because our brain is affected. So obviously, mold can affect the gut. And you and I have both had experiences. You want to talk just a little bit about what you've learned with mold related illness and the gut or just in general tips and suffering from mold. Oh, man, that's I love mold, the topic of mold, because it is so pervasive nowadays. And so obviously, like the fungal overgrowth and the gut and like disruption of the gut microbiome as a whole can be caused from toxicity. And a lot of times like we deliver gallbladder is part of your gut, it's part of your digestive system. And those are the pathways that a lot of times get most clogged that we're like really targeting when we are detoxing from mold or thinking like even sauna from all like we want to push pathogens through or toxins through rather. Interestingly, though, as well, like kind of back to the gut brain is like some people tend to have certain symptoms of mold more than others. So I did have a lot of ideas.  Like we know there's like mold touches everything and not everything for every one at the same time. So like why is that? And that's kind of where the like the whack-a-mole of piecing together like what specific symptoms are maybe your top three and understanding like what is the gut brain connection there. And when I am thinking gut brain, we hear a lot about the limbic system and how the limbic system part of the brain is processing stressors and memories and storing and paralleling. So if I like smell mold, even if I'm not in living in mold anymore, it can retrigger like that fear response that I felt like in my very first house where so I may experience the same symptoms even if it's just like in my or if I think about it, I used to like go into new homes and like to be testing or to go look at a new home to live in before even walking in. Sometimes I was already reacting because there was that fear response like I don't want to be in that situation again. And so that's the limbic system and how that's working. And so like for gut symptomology, I mentioned earlier, like a lot of times that can be related to indigestible conflicts. And so like what in my life was like a pervasive or like hanging healing with an indigestible conflict and prior to getting most sick with mold, I know 100 percent I've lived in mold a lot of my life and other seasons. But for whatever reason, this season of my life that I got most sick, it had been a series of stressors and indigestible conflicts both within a work context and like a roommate situation context. And I was working, I think like 12 hour days, like very long, not sleeping very much, maybe four hours and kind of like just go mode. And so there was a lot of stress happening. But kind of like you can workshop your specific symptoms again, dependent on what are the most pervasive ones. And that really helped me greatly is understanding how much like stress had been related to the preceding onset from that gut brain connection. Your immune system is also in your gut, as we mentioned. So a lot of times with mast cell being paralleled with mold, like I would say nine times out of 10, they're like linked if not 100 percent of the time that is connected in there. And so like that, again, being like, OK, immune system is in my gut, mold is something I'm perceiving. I'm living in as a toxin. And so there's a lot of layers there. But and the gut does impact again, every other system in your body. But if you have overgut, sometimes I would explore like what was the indigestible conflicts going on in my life prior to the mold onset or around that time as well. Gosh, I love that framework of the mind and indigestible complex so that we can think beyond just the physical organs because our brain and our framework and some of the subconscious massively affects us. Oh, Dr. Loren, I could keep talking to you for a long time. This is so fun. But let's talk first of all, what would be your big takeaway? I just recently talked to someone and said future generations, you know, because we know how we survived our childhood and some of the things we struggled with, I think the younger generations have it even more difficult, our toxic loads increasing. There's so much upheaval and uncertainty and all of that. What would be, you know, gut related, health related, brain related, you pick it. What would be a takeaway you would give to our listeners? Yeah, I would just like lean into knowing when given the right tools, your body always innately wants to heal itself. And so like, you know, break a bone, slap a cast on it, six, eight weeks of heals, even if you're eating McDonald's or catch a cold or flu, a little R&R, Gilmore Girls reruns, bone broth, like does the body good, like the body is really wired to heal itself. And so even amidst just recognizing the inundation that we are in a toxic world and our food system, medical system isn't all we've got our best interests of health at heart, like to really rest in the fact that like when given the right tool of my body still innately is wired to heal. And so those right tools being like fundamental foundations of like balanced diet that we talked about really great gut health and the layers that that includes like, you know, sleep, exercise connection with people like five gut love habits that I talked about in my program. Those are all like just really great core basics. I always go back to the foundations and even for myself whenever I'm feeling out of balance. Yeah, I love that we landed there because so critical with the foundational and like he said sleep and food, clean, I would say clean air clean water, clean food, basic, basic stuff. It doesn't take an expensive supplemental program. It starts with the six so so poor. And Dr. Lorne where can everybody find you or follow you tell us more about? Yeah, I'm I'm Dr. Lauren everywhere. So just D.R. L.A. You are why and not in and Dr. Lauren dot com is my mothership website and then total gut reset dot com will be going live in September. Awesome. Very cool. Thank you as always for your time for your expertise for your story and your compassion. It's so fun to talk to you today. Thank you for having me on so fun.