My name is Seo Chang, I'm a CTO at Infineon. This talk, we're gonna talk about how WebAssembly powers our Flubia open source project. For agenda for this talk, we start with the overview of a Flubia project. And then we go into challenges we encounters while building a Flubia project that we are trying to solve, spoiler alert, we think that WebAssembly is a really powerful solution to our challenges. Lastly, we'll talk about the future directions. Flubia is open source event streaming platform. We open source in 2019. Flubia is retaining Rust and designed as a cloud-based platform from the ground up. We have, basically the platform does is it collects event from consumers and the producer and then it stores and process to the consumers and then connectors. We have, the producer can be retaining many language such as JavaScript and Python and Rust, of course. The connectors that we have can collect the data source from other database or a different variety of other platforms such as Kafka. The Plutfeo platform can persist those events and dispatch to consumer other data sinks. So why build a platform for the event streaming? Now, before we can talk about event streaming, we need to discuss the one of the most significant trend in the world right now. The, we defined the trend that matter to us is what we call building a real-time economy. This is where the business process and value chains are entirely digitized and connected. We have made progress in a lot of digitization, as you can see on aging devices, converting a paper process to a digital formats. The challenge is the second part, the connected. It is where the trillions of dollars will be made or lost. And the most important part of the connector is latency. For example, the Uber as a business wasn't possible until we figured out how to write the right request to other drivers in a real-time. It is no longer options to wait for hours or days to connect the data. Either you adopt to the real-time economy or perish. So what are the challenges of trying to connect this data? The biggest issue is existing data processing paradigm, we're using request and response model. In the model, you basically persist the data into some kind of storage devices or database and then you make request and response from the application. The most existing backend and microservices are done in this way. The problem with the request and response model is they are very inefficient. It takes minutes hours to process this data and get to the app. This paradigm is also known as a data at rest. And it assumes the natural state of data is at the rest, which makes very difficult to reduce the latency since it's hard to move things at rest. So how do we make progress? The better way to approach is to move to what you call approach goal data emotion, which assumes that instead of having a data at rest, let's make the data move always. This improves efficiency and also it maps to a lot of natural asynchronous processing. The best approach for data emotion is done to what you call stream processing. And one way to visualize this is just like flowing the stream of water where the data kind of represent the water and we have a processing steps that can transform data in any way that we need to do. The best part of the data stream process is a composable. You can filter or map or combine into other streams. You can split them and you can merge it and into many different shapes. And also it is very functional, which means that this is where a lot of developers find it easier to have mental constructs. So you are convinced that data motion and stream process is the best thing in the world. However, there's no free lunch. Moving data is going to be very expensive. Here's one map of visualizing the AWS transit cost. This is how AWS makes money from you and your CFO have a very interesting and digging into these numbers. Now anything beyond the BPC will cost you daily. Now it gets worse as you transfer to NAD gateway or NAB and two very different proxies. So it can be very expensive. And if you don't carefully model your cost on your micro services or the databases, it can be very different between successful project or your shutting down your business. Now let's typically look at other stream existing stream process, how they've done it. They typically have some kind of ingest streams that collects the data and put that into different processing such as filtering. Now the ingest stream can compress into smaller dataset but still is somewhat similar magnitude. Now the problem is that this network, the large network is going across the network. And those network processing as you can see on before it can be really expensive. And you have to be very considerate to architecture network such that it's very cost efficient and reduce latency. The next, there is a security problem. Whenever you are moving data across the network, it gives the potential for a network or the hackers and other entity to steal your data. The zero trust model assumes there's no basically secure or trusted network. You have to have a mind of that than your network is inherently insecure. And the more data you move and the faster it moves, the harder it is to secure those data. So how do we solve this problem? So basically solution is to actually reduce the data moment. And one way to do is that instead of moving the data, we reduce the data by moving a compute to near to the store as much as possible or to the source of data. And we leverage power compute to reduce the data to small as possible. And the most low, with the powerful most low, the computer and computer is getting faster while your network is not getting that much faster. So by doing that, we saving the bandwidth and reduce the latency at the same time, saving the cost and increase the reliability. And since data is a small, it's much easier to audit and enforce the security policies, okay? So now let's go back to this previous example and see how we solve this, the problems we encountered previously. So instead of sending stream data to another node, we can actually combine into a single node where we process the data and only send out a data that makes sense for the downstream stages. So in this example, we actually gained factor of 50 to one reduction in bandwidth. And I'm sure your CFO will love that. And if the network is go over to the AG devices, the savings, of course, increases. We call this a project called Smart Stream Processing, where instead of having a stream to be kind of dump pipe, we enhance by adding intelligence to do more to make this one network efficient. Now with the AG devices, the smart streaming can be even more powerful. So one of the biggest issue dealing with IoT devices which is large data volumes. IoT device doesn't usually have reliable or fast connections. It's not feasible to ship all the raw data to cloud for processing. It will be too expensive and takes too long. With the smart streaming, we can move data processing in the edges and move the only available data to cloud for the further analysis. Now to enable smart streaming, we need a compute infrastructure with following properties. First, it needs to be portable so we can move to support different CPUs such as on 32 or a powerful compute servers like Intel AMD. Next, it need to be efficient to minimize energy to run small devices. Third, it need to be able to send box such that it can be run in any environment. And the lastly, you need to support different languages. It's no longer sufficient to just support a single language or a single set of language-related families. Of course, you know the answer. We believe that the WASM or WebAssembly is truly what we call movable compute. The existing the compute platform is doesn't provide isolation and security guarantees that we require. Brutal machine is just basically too heavy and it doesn't provide probability. The containers are much better but it doesn't provide a true isolation because there's a lot of money spending on trying to lock up the containers. The other, the traditional approach of moving to the jar offers portability but very tight to Java virtual machine and it doesn't provide actually the true isolation. So WebAssembly technology is a game changer by providing true isolation with the portability. It is better tested because everyone is not running on every browser. With WebAssembly, now we have opportunity to move compute to anywhere and this is the new type of infrastructure that we can advantage to move everything to the data emotion. The bigger picture is that the portability and isolation provide to allow us to reshape our compute infrastructure and data stack by flattening into what we call unified stack. Instead of having to think of a separate compute and data stack, we can think of as just a unified stack. This stack can go from edges to cloud, can span a continuous, can span to different location or even to space and allows to disaggregate it's a lot of existing monolithic micro service or data stack and create a lot to compose different more flexible stacks for our needs. So now let's go into how Fluvial leverages WebAssembly. Fluvial combines streaming processing with the powerful WebAssembly modules, which we call smart module. And Fluvial use the smart module as a fundamental part of its platform. The Fluvial has the part of a platform is control plane which actually distribute this smart module into different parts of platform. It can move the smart module to the connector that we can transform a very different protocol into shapes necessary for further down into streams. It can also go into the main, the streaming process unit where you can actually transform the stream into or merge them. And lastly, it can also power our consumer which can be other edge devices. For example, IoT devices, it can be drone or can be autonomous vehicles. Now we go further into how Fluvial use WebAssembly to how compute the underlying streams. Smart module itself is very opinionated WebAssembly module optimized for streaming process. Now we want to have smart module to make to be easiest possible for developers to write. So we abstract out the smart modules to very simplest constructs. The green box is where the smart modules are in relation to the rest of WebAssembly modules. The blue on the left side is the store binding. This is where the smart module intersect with the data from the store. Now the store can be different types of implementation. It can be a file, it can be EBS or S3, or it can be a storage array. So regardless of the storage devices, the store binding basically abstract out into a unified API. And then we layer on top of that ROS API to of course to give us the API in terms of WebAssembly module. And then we have, we are working on different language bindings to expose that into different language such as assembly script or Python and other possible languages in the future. So this is example of writing this filter in Rust.  Now the interesting part is that we're using the ROS's language constructs go procedure macro to basically annotate them to indicate that what kind of binding we want to perform. So in this case, of course, the filter. The next, this is the ROS API signature and it provides the filter and then it has only one single argument, the record. So the record is the basically the primitive, the basic constructs are the storage, the bindings. It can either return Julian to a false if it satisfies the criteria or it can return the exception. The result type is the ROS equivalent to indicate that it is exceptional course. Okay, and then, so this allows to provide the same API for same storage bindings. Okay, next, this is where we converts the binary records into a string. Because FlubiaStream can handle any arbitrary data, you need to cover it into a basic data type for processing. And then lastly, of course, it's a simple expression to indicate that if the string contains A or not. Now note that the user doesn't have to worry about how to encode and decode. It's basically, it's done through this wrapper that the procedure macro that generates all the glue routines. It's done by our smart modules framework. Now, let's go further go down into how actually binding the stores with the smart module. By default, the FlubiaStreams are stored in a pen only file system. They are immutable. The strings could be stored also in different file system depends on infrastructure. The regardless of implementation, the streams are considered as immutable and ordered. For file system implementation, these records are grouping of batches. So when we actually send these records to Flubia, smart modules, the entire the records, group records is really in a single batch. And in this case, the batch group starts a file offset 1,000 and to 5.3, 1,200. So in one single shot, you'll read those file contents and send over to those smart modules. So first, what it does is it copies the blocks of memory into Wasm memory block and then increments the last, the read position. Next, it, now the copying of binary block into Wasm is actually turned out to be quite interesting challenges. At the time when we were building this initial implementation, the Wasm, the reference type and the other spec was very working in very stage. And there was much of way to looking at the implementation and the documentation was very skimpy. So the approach was suggested by someone else that was encountering the same problem. So the way you do is you actually implement the ALOCK and DEALOCK in the Wasm and you invoke this ALOCK function to create a space in a Wasm memory space and then you copy those blocks into the Wasm memory space. Of course, when you are done, those blocks must be deallocated. And then after we copy this memory blocks into Wasm memory space, that we deserialize into Rust structure so the Rust program can perform filtering functions. Now, actually this is not normal filter function. This actually, the filter function is, it's actually part of a map filter function because what happened is is that the outer, the map filter take those filter results and copies the successful records that satisfy criteria. And this actually makes it easier to implement it. Another way to do is to pass this result through and forth back into host and do another processing. But this turned out to be much easier and that's also creates a unified pipeline. Next, okay, and then we copy after, we copy this filtering this records, we send back to the host's SPU and then we send back to the downstream consumers. The next binding is a map and it's very similar to record except it can transform from one shape to a different shape. And because we share the same logic as the filter map, it's essentially a same process. Now, those previous bindings are very similar. The next binding aggregate is different. With the aggregate, we maintain the interim state to pass back the state back to the smart module to do further processing. So with aggregation, you can implement things like sum, average, mean and max. This is a list about these current bindings that we implemented. We have things like array map which is placed the records into multiple different records. Now, we have implemented some basic use cases but there are so many more interesting use case there that we are working on in the future. The very good example is a join which is able to combine multiple streams based on some criteria. Other is windowing which allow to process records in basically time-based functions. Other interesting use case is a key value which allow to process the records in terms of key and values. This is very critical for a lot of microservices and business logic. And then there's a materialized build which allow to cash values for subsequent access. And then the transaction support which use combined with external process to build some long-term workflow. If you are interesting in supporting other store bindings or different ideas, please reach out, please participate in Flubia projects. Now, as you can see the current store binding is done in very simplistic manner. So we are looking into using the new capabilities of WebAssembly such as a reference type, WASI and of course the component model to link to process these records and the stream in much more efficient manner. To allow, this allows to build a sort of a zero cost stream processing and to efficiently process this data with the network more efficient way. So Flubia is still a young project but we think with the power of WASM we can make a stream process easier and can be used everywhere. Here's a list of project docs and where you can get it started. And contributions always welcome. That's it. Yes, we have a very, the question was, I guess, is there work like a CAFA? That's the reliable, yes. So currently we implement at least once and we are working toward to implementing exactly once in the future. Well, we think our streaming process allows to build a lot more use case than the CAFA does. And of course, being in Rust and allows for the WebAssembly, we can actually spread the stream process to edge devices where the CAFA doesn't. Because being in Rust, for example, our, the memory reduction is pretty much over one-tenth of a CAFA because with a Rust we don't have to have a garbage collection. So you don't need to do a lot maintain this extra overhead.


The federal government has released 15 billion error for the implementation of exit strategy and the immediate commencement of repatriation of the nine German refugees in the neighboring countries of Cameroon, Niger and Chad. The Vice President, Yemi Oshiba Jouhu, is the chairman of the Presidential Committee on Return of North East Displaced Persons directed or government agencies involved in the implementation of the work to harmonize items needed and apprises in all procurements to be undertaken on behalf of the Committee. Oshiba Jouhu also directed effective monitoring and evaluation of the implementation at a meeting he presided over yesterday at the Presidential Villa Abuja. At the meeting, presentations were made by the Boronau State Government, the military, the National Commission for Refugees, Migrants and Internally Displaced Persons and the National Emergency Management Agency. Specifically, the federal government has released 6 billion error to the Boronau State Government, 3 billion error to the Defense Headquarters, 2.5 billion error to NEMA and 3 billion error to the Refugee Commission for the Force Phase of the Work of the Presidential Committee. The presentations by the different government agencies' questions were raised about price differentiations between quotes and local market rates and also setting duplications of needed items. Prof. Oshiba Jouhu expressed serious concern about the price differentiations and duplication of needs then directed at the SOP Committee on Harmonization of the Needs and Prizes should correct the situation. Speaking to State House correspondents, after the meeting, Governor Zulim said the meeting is on the settlement of IDPs that are living in the Republic of Chad, Cameroon and Ej based on the recommendations of the chairman of this committee, the vice president that some of 15 billion error has been released to the committee. A few months ago, the president of the Federal Republic of Nigeria has established a committee for the repatriation, return and resettlement of IDPs that are living in the Republic of Chad, Cameroon and Ej to Nigeria. Based on the recommendation of the chairman of this committee, which is the vice president, the sum of 15 billion error has been released to the committee. We are here to discuss modernities of implementation. Who does what? So far, so good. A lot has been discussed, many items will be procured so that the repatriation exercise will take place with immediate effect. More than about 300,000 were repatriated, but under this phase, we are here to begin the process. Yes, this is the first phase of the repatriation exercise, which I will embark on very soon. Guidelines were provided to different, to respective agencies that are to handle this matter. Modernities means what should be given to the individuals in terms of food and non-food items, what type of houses should we build, what is the transportation medium, what is the minimum threshold required to return people from the neighboring countries to Nigeria. These are some of the issues that have been discussed according to international best practices.


Now the House of Representatives ad hoc committee is investigating the dispute between the super falcons and the Nigeria Football Federation and has summoned the president of the Federation over his failure to appear before the committee in Abuja. The decision was reached after the NFF president failed to appear at the hearing and instead sent his personal assistant together with the general secretary and other members of staff to represent him. The committee threw the chairman, honorable blessing honor, considered the action of the NFF president as deliberate and a total disregard for the parliament as a result of the decision to summon him in person to appear on Wednesday. We gave an opportunity for the president of NFF to appear before this other committee and I will say very briefly he is the one, someone enough. He came up with a next clue that is not as important as what we have, the allowance and the dues that is supposed to be paid to the female footballer, the super falcon. And he turned it down. What is more important? Is it for him to attend the FIFA Women's Convention or to appear before this committee? The other committee is not enchanting anyone but rather discharging her function as directed by the leadership of the House. To find about fresh news updates


Hello and welcome to the 2019 red light therapy body panel review comparison showdown Let me just turn these lights off There was a lot of red light wasn't it? My name is Alex and I am from alexfegers.com and I'm here today sitting on the floor to present the overall winner and the awards for the 2019 red light therapy body panel showdown So if you haven't seen the other six seven videos in this series I highly recommend going back and watching them If you don't have the time and you want to cut straight to the chase and you just want to see what is the best panel In 2019 for your red for light therapy body needs Then just watch this video But again, I highly recommend going through that whole series because I cover a lot of data points a lot of measurements We talk about each panel in a lot more detail than I'm going to cover today I'm Speaking of which I have six panels behind me Probably the most common popular body panels on the market today By body panel, I mean these full-size panels not the handheld ones not the bearded lion body panels I have six panels here. Let's go through the one by one with the mito red mito max We have the red therapy red rush 720. We have the mito HQ mito Panel we have the platinum led therapy biomex 600 with the juice solo and then right behind me At the end there the tall one. We have the red light rising full stack so what I'm going to do today is I'm going to do a quick overview of How these panels featured or scored and each of These categories I tested them on what were the categories? We tested price including shipping we tested emf non-native emf levels We tested power output also known as a radiant. We tested flicker levels and sound levels. We tested Wavelength and Sorry, yeah, we tested wavelength and then we also tested warranty and Everything else and that's like your bells and whistles and features and I have a lot of data Seven pages with the data here. If you want to see all the results Hit over to Alex Vegas comm. I'll put a link below I'll put a link below to the blog article that you can see all the data points the measurements and You know the nitty gritty details again though I highly recommend going through and watching the whole series It was fun filming it and I know a lot of you have enjoyed the process and were excited to see who came Out at number one again though if you don't want to do that and just want to get straight into the Overall winners and I'll give a quick spiel about each panel. Then um, this is a video for you Be sure to give me a like as well below or subscribe if you want to know more about these panels One quick disclosure or disclaimer. I am affiliated with all of these panels Not just one all of them now I did that because I didn't want to have any Favorites and you know like I didn't want to provide bias results and give By sort of testing our results, you know, I wanted I wanted everyone to come in on a little playing field So yes, I'm I'm affiliated with all of them and I'd love you to buy any panel because I'll get a cutback if you do This video isn't about real life therapy. I don't want to talk about the benefits of it And you know whether it works or not I know it works the site shows it works I've written extensively about real life therapy my main article everything you need to know about real life therapy is at AlexFews.com put a link to that below I've also got an article the 36 benefits of real life therapy and that's looking at the site So again, this isn't about real life therapy if you don't believe in real life therapy Or you haven't tried it and you're like now it can't work then this isn't for you This is for people who understand how it works and oh not how it works because it's very complex understand that it works and Just want to find a panel that um Suits their budget and suits their needs and suits what they're looking for and this is what the reviews about okay, so Actually one last thing so I am affiliated with all these companies and all the companies have given me a code to share with you guys Now that code is simple It's Alex a lex and it applies to all six companies and will give you either a discount or a free gift now Some of the panels you'll get a 5% discount some of them you get a $25 discount So I'm gonna get a 10% discount one panel you don't get a discount at all and it's due instead You get a free gift supplements or a book, but whatever option you go with Be sure to use code Alex. You will get a discount or a freebie If you use that code, yes, you say we'll get a bonus I also get a cut if you don't want me to get a cut just pay full price and then um, we both lose So it's a win-win if you use it, but yeah, that's my disclosure all right, so Like I said a lot of testing has been done And I've got lots of results here I'm not going to go through them all because I've already done that in the arrow tool in the other videos instead what I'm gonna do is I'm gonna announce one two three four five six eight about eight winners All right for different categories, and then I'm gonna announce the overall top three. All right Actually, I'll do the whole six top six. Yeah, so let's go through the category winners first first up I should put a suit on for this. They would have been cool wouldn't have it here I'm sitting on the floor and the t-shirt The best panel for low flicker and the winner is the one behind me Red light rising full stack now. They we tested flicker and round full They only they were the only panel that had zero flicker I don't know what they're doing on the in the internals there with the electronics, but there was absolutely nothing. It was no refresh rate and Flickr percent was non-existent which you'd expect given there's no flicker rate all the other panels had a hundred hurt frequency Flickr frequency and the percentages ranged from 15 percent with the might of HQ, which is good right up to 74 75 percent for the red therapy, which is not ideal But this one we're like rising had zero percent So if you want a panel that has no flicker, that's what you go If you don't care about everything else, you just care about flicker. That's the one you want to go for I have an article on flicker over at AlexRiggs.com. I personally don't buy into the whole flicker thing given you or any by these Devices for 20 minutes a day. So congratulations red light rising for taking out the low flicker award Next up we have the low EMF award Now this one We have juve juve solo came out number one on the EMF testing. However Platinum LEDs Biomax 600 was very very very similar very very close In fact, I'm looking at the numbers and I'm like by the time you factor in the margin of error and all that They were pretty much identical, but The numbers do have juve coming out number top number one So that was testing electric field and magnetic field the lower the level the better All right, and my settings were programmed with the building biology institutes Standards electric field for both of these panels was zero non-existent, which was great Electric and the magnetic field for both of these panels Juve was 0.6 milli-gauge and the platinum was 0.7. So like I said very very similar if you go the worst performer for the magnetic was a red light rising at 2.0 milli-gauge and the worst performer for the electric field was red therapy at 80 volts per meter whereas these were zero flat 10 actually, but that's what baseline was so anyway congratulations, Juve for having the best for the EMF output though special mention to Platinum LED therapy because You you guys should share the champagne afterwards. It was very very close All right next up the next award is Best warranty So all these panels offer a warranty and they range from one year for the red light rising Up to three years for the platinum LED Biomax 600 so platinum led therapy You have won this award with your three year warranty period for your biomex 600. Congratulations Like I said realizing was bottomed. It was one year all the other panels were two years We have one two three more awards to go before we announce the overall winner Best for price so budget is an issue and you just want to get something that is uh The best you can get for your money Well, not necessarily the best you can get just the cheapest you can get The mitre red mitre max Sick mitre red mitre max came out the winner here and their price and by the way This is the price after the discount code elix was used So discount code elix for the mitre red range gives you a five percent discount. That means this panel costs 711 dollars u.s They also do free shipping. So if you live in the states free shipping 711 dollars using discount code elix will be this panel um second place And again, this is after discount was applied was a red therapy red rush 720 which was 700 And 79 dollars also with free shipping their discount code elix gives you a 25 dollar saving. It's not a percent saving um I won't go into the rest because again, I covered it in round one the most expensive So last place in this category was juve with 1195 so, you know, it's like 500 dollar difference between the mitre red They also do free shipping. However, they don't have a discount code. It's the free book code So um, congratulations mitre red. You come out with the best price or the lowest price Next up we have wavelengths Now again, I cover this in round five. So go back and watch that or check out the blog elixfingers.com Uh, all of these panels used 660 and 850. However, there were two panels Well, there was one panel that used More than the standard two lights two wavelengths and that was platinum led therapies 5x600 they use five uh five wavelengths Six, I don't know if I have the numbers here. Yeah, I do 630 660 810 830 and 850 80% of the power is going to the 660 and 850 Only 20% is going to those other frequencies. So congratulations Platinum LED you come out Winner for this category I've got a I cover in my blog the benefits of those other wavelengths. So check them out Check that out if you're curious. Um, otherwise, there's a lot of research around the 660 and 850 I do want to give a special mention in this category for two Red light rising This panel here the full stack only immense 660 and 850 at least the one I have when you order this You can get custom wavelengths. You pay. I think it's a hundred pound extra. I don't know 120 dollars or 130 us And you can specify what wavelengths you want. There's about five or six options So if there's a particular wavelength or two wavelengths that you want for your health problem or illness or whatever You you can do that with a red light rising none of the others do that So the special mention uh goes to red light rising, but the winner for this category goes to Platinum LED therapy One more award and then we do the overall winner And this is a bit of a special award. I live in New Zealand. My wife is australian I lived in Australia for seven years and I have a lot of friends and readers and followers from australia So I wanted to give them a special award Or not them a word but an award that will help them and that prize is the best panel for australian customers And the winner is mito hq mito panel Why have they won? Simple. They're australian company. They ship from australia In fact, they only ship to australia while good to that. So They do free shipping to australia and you don't have to pay Import duties because you're shipping from australia. All of these other panels ship from outside of australia, which means you have to pay shipping and Um, you're going to pay import duties and taxes. So all of a sudden that panel that you know, even with that discount code Oh, that's okay. You convert it to your local currency. You add the shipping cost. You pay the import duties They get very expensive This is then a pretty um appealing product Sure, it hasn't won All these categories and all that but I can tell you now Before we get into the overall winner and do the full six breakdown it um It's not too bad of a device. So If you're in australia, my bet would be go to this uh company the mito hq company discount code alex alex Actually gives you a 10 percent discount on this panel. So um Yeah, there we go and now We've all been waiting for the best overall body panel for 2019 Let's do the six the top six breakdown. So in sixth place last place we have Red therapy 42 points The lower the score the better In fifth place with 40 points we have The red light rising full stack in fourth place with 39 points We have the australian mito hq mito panel Now for the top three any guesses In third place with 37 points Mitre red mito max panel and now Two who's it going to be juf or platinum? juf has taken away a few awards. So it's platinum One has scored 32 points. The other has scored 25 points. Remember the lower the score the better That's a big gap the gap between second and third was five points the gap between third and fourth was two points So the gap between first and second seven points. So there is a clear winner here and that clear winner is platinum Biomex 600 that means juf came in second place. So juf solo second place 32 points Platinum led therapy biomex 625 points. So congratulations platinum led therapy. You have produced created a panel that has won the alexfugus.com red light therapy body panel award For the best panel best overall panel and that that factors in price shipping warranty power output flicker emf sound levels Wavelengths and everything else all the bells and whistles This is a great panel It is a panel. I am now using myself and so is my wife I have all these other panels in my house But this is the one that I now use and recommend um I'm getting great results with it the numbers my testing support Why I'm getting great results. It is a good panel If you are looking for a panel For your home, I highly recommend the platinum led panel Look at all the testing I've done and come up with your own Decision based on the metrics like every if you don't want to do that Yeah, check out platinum's panel because like I said, it is a good well-rounded very well priced panel juf also another good panel. However, their price point is so much higher 1200 dollars versus What were we doing down here? 854 dollars after discount code and this is 1200 dollars. So there's a massive price difference And if you're looking in both of these panels have modular Design capability so you can clip on more panels, which is what I'm working towards doing If you're looking at doing that, you know, like that three four inch of dollar price difference if you can four panels That's that's a lot of money. You know, you're spinning on the juf. So highly recommend the platinum Congratulations again to platinum led therapy um If you want any of these panels again use discount code elix a lex It will give you a saving you'll save 5% on the platinum led panel if You have any questions, please leave them below be sure to head over to elixvergus.com You can read the full review watch all the other videos and hit subscribe below and jump on my email list as well Because what i'm going to be doing hopefully this year. I'm going to do a low-powered Red light therapy panel review. So that's testing the true dark from or true light from davis brie the jimber red the rejuvenated rejuvenated and You know the grow lights from ellie barba. I'm going to do the same test for them I'm also going to test the target lights. So these are the handheld lights You know the red light rides in target light the juf go the port of war one and uh, whatever else I can find out there If there are panels you want me to test all products, please leave me a message below. I'm also going to test The small the small sort of mid-sized panels. So, you know that the half of one-third size panels Uh, great for a face or you know Knees or or for those that just can't afford these full body panels So if you want to see those roundup reviews, um, be sure to subscribe below jump on my instagram I'll put links below and also your head over to elixvergus.com if you've enjoyed this Give me a like share it with your friends tag a friend if they're looking at buying a panel If there's something you don't agree with let me know below I'm sure there's going to be something if you have any of these panels. I'd love to hear your your feedback and experience with them Um, again, though, I highly recommend watching the whole series because uh, I think you'll get a lot out of it Anyway, I'm signing out now. I hope you've enjoyed this and um, enjoy your red light therapy showing. Bye


The challenge of the Yukon King the swiftest and strongest of Eskimo lead dogs Blazes the trail through storm and snow for Sergeant Preston as he meets the challenge of the Yukon Sergeant Preston was typical of the small band of northwest mounted police who preserved law and order in the Yukon during the gold rush of 98. That was the year that brought over 50,000 men swarming into the Klondike region and the greed for gold led to frequent violence and bloodshed but in spite of the odds against them the force preserved a splendid record in maintaining the right the challenge of the north was answered and justice ruled triumphant the Yukon wilderness bristled with countless small settlements set up hurdly by men who came to the country to get rich quick placerville was such a town more righteous than many but it too had its share of lawlessness in the green parrot cafe men were crowded in the back room their voices raised in the center of the crowd stood fret alone a bewildered expression on his face what's the difference what he says we found the knife on him didn't we that's right he murdered banker mac just as sure as you're a foot high hey now wait a minute fellas we heard all we want him alone quiet you shut your mouth now glim all right we got to handle this thing fair and square like nothing fair and square about the way he knifed mac was there murders one thing we had much off here in placerville all the more reason why we got to take steps to make sure it don't happen again all the more reason we'll give fred the right to state his case playing for everybody to hear mind you know i ain't defending him none but well i say let him speak up i like in favor of it you ought to be strung up but if joe says let him speak then i agree with him i'm the owner of this cafe and it's my opinion time wasted the time talking and wasted what is of what hang him that's what i say sergeant presto when did you get in i got the news in the bartender when i came in i'm awfully glad you're here sergeant yeah so am i now maybe we'll get some real action on this you just get in sergeant yes i found the town nearby deserted everyone seems to be gathered in the cafe i'm mighty sorry about banker mac clem found him he rushed right over here with the news mac was knife sergeant and we discovered fred had the knife that seems to have been used well you can see for yourself sergeant we handle with careful so as not to disturb anything i might be animal blood but i don't look that way to me i've already seen mac i'd say he's been dead about 10 hours where were you last night fred i was right here right in this room playing cards with sam and mike that's what you was doing the early part of the evening what time did you leave here i don't remember what time it was where'd you go after you left i don't remember that listen he don't remember and i don't remember i tell you i came in here this morning and clema just brought in the news mike said that since the murder was done with a knife everybody ought to be searched that's how they got my knife everybody knows i always carry one that's your story friend well i know it's not such a good one but it's the truth i tell you yes you're right it isn't such a good one i'll have to arrest you on suspicion of murder meanwhile i want to do some investigating it was a few hours later mike andrew's restlessly pasted the floor of the office in the cafe leaning forward in his chair sam marshall's look of irritation was a contrast to the worried frown on the other man's face will you quit that walking up and down for the love of pete all right so i'll stop but you better start thinking of some way to stop Preston i tell you we don't have a thing to worry about but the whole town thinks fred's guilty sit down and take it easy now listen sam maybe you think i'm crazy but you ain't been up here as long as i have so what i'm making out everything's working just as i planned it i'm alone admitted he don't remember where he was everybody knows he was drinking and everybody knows he was burned up when mac told him he wouldn't lend him the money he wanted that's not what i'm talking about you don't know this mountie mounties are human all they want somebody to pin the crime on i'll let him hang fred then all you heard what he said he only arrested him on suspicion of murder he didn't arrest him for murder what's more he said he was going to do some investigating i'm telling you kreston's one man that's never been fooled forget it as a first time for everything this is perfect yeah but i've heard a lot of fellas talk the same way the ones that didn't swing are looking out from behind bars right now see on your account that i got into this thing you and that rich strikey yours you'll get every dollar out of it you put in mike there's no reason for us to have an argument over this i didn't mean anything you just leave all the details to me i took care of drug and fred didn't i oh i'm not arguing i'm just telling you that where mounties are concerned you have to be sure if i don't know and preston was doing town wait a minute wait a minute huh i got an idea it better be a good one look folks are mighty excited about this or maybe if we could persuade him like preston was delaying justice and that if uh well if if the people that take the law in their hands it might be a good way to prevent any more crime what do you mean ever see a lynch mob only yeah sure you think same maybe that's it maybe nothing that is it with malone strung up everybody will be satisfied and if the people do it nobody can go back on us yes sir that's it i'll give you a credit sam you sure know how to use your head that's a good thing one of us does you get busy stirring everybody up while sergeant preston's busy investigating we'll have our own private hanging the two men stirred up the townsmen and soon an angry crowd stormed the jail in placerville a small building that before it held miscellaneous indian and white prisoners for minor offenses in preston's absence the men overpowered the guard and soon marched fred all right we mean business fred but just keep stepping oh you're hanging the wrong man i tell you i didn't have anything to do with every party heard you arguing with them saying he'd be sorry he didn't stay here but i didn't mean no matter what you meant it's cool let's get this over with four-star snooze gotta get a rope to tie his hands looks like this is my only chance and i'm taking it out he's getting away after him come on preston here he is makes no difference what you men thought they're all responsible for the escape of a prisoner sergeant if there's anything we can do well there's nothing you can do now king and i'll set out the trail fred when we return the men who are behind the attempt to lynch him will answer to me on the trail north of placerville king ran ahead of sergeant preston's pack as the mountain sled covered the miles the heavy snow began to fall but the great dog never hesitated sweeping away from the trail the wind driven the snow into solid banks but the sled tracks covered a level evenly blanketed stretch skirting the frozen river suddenly the great dog king stops oh you husky oh what is it king turning back i wonder king somebody the snow fell on the mountain and on king's thick fur as he stood by his master planting himself in front of the man as if to protect him glancing to the nearest drift of snow he waited a moment and then raced toward it on the far side was an opening large enough for a man to pass through the inside of the drift had been hollowed out igloo fashion it was there fred malone had sought refuge what the king he's found me preston's trail me don't worry i won't try to escape how can i out here might as well go out that's funny seems like you want something you'll maybe try and tell preston he got in the court but preston must let him be here by now well i don't see him all right king you don't have to pull me i'm coming why is he leading me i say that's a dog team well i'll be it's preston and he's hurt he's been shot have to carry him you never mind sergeant he'll be all right taking you to my deluxe cabin who shot you now don't you worry king we'll get him back on his feet might take a couple of days but he'll be all right how long have i been here fred two days sergeant how do you feel fine i uh when i first saw you out in the trail i thought you'd tried to kill me i owe you an apology if you were the man who fired that shot king would be growling at you this minute he warned me you see but i didn't realize the danger in time someone else wanted me dead yeah but who probably the same man who wanted bank or mac did that then you believe i didn't do it you're saving my life proves that to me fred listen to me we'll go back to town i'm still a little weak but i'll ride in the sled for the sake of appearances i'll have to put you in jail but with your help we'll bait the trap for a murderer news of sergeant preston's return to town with his prisoner in custody spread rapidly with it another story spread a story that did more to upset the easy complacency that had settled on sam marshall than the appearance of the malty whom the cafe owner believed was dead early darkness settled over placerville as sam and mike andrew's left the green parrot sure i told you he was dead i shot him all right but he's jinxed jinxed pretty healthy looking jinx you're as good as handling a gun as you are everything else you must have missed him he fell i tell you i saw it how we get into max the back door it's not a place by heart once i get to the desk it'll be easy i sure hope so cut through here right one good thing the place is dark i don't think he might have kept that ledger malone was talking about at the bank do you he kept all his personal business separate from the banks here maybe that idea of malone's was wrong i never knew mac kept a set of books for what he lent out privately mac was a banker once he put a dollar in anything he wrote it down fine time now to think of it he could have saved a lot of trouble if you'd have remembered that the other night i'd have remembered it who thought he used malone's knife and then planting it on him when we took him to the tent not you i should have kept my mouth shut about the map i should have been satisfied to let mac stake me out stake you out on what money you lost at my place gambling i could have gone to him and told him you could have but you didn't he knew you stole the map in the first place we're splitting the gold 50 50 and don't forget it once i get my hands on his ledger here it is a way like yeah this is it now nobody on no either one of us had any connection and where you are both of you press i've heard all i need to hang both of you that trick with fred's knife is an old one sam when he said he couldn't remember what had happened that night i suspected he must have been drugged today i questioned the men here in town and learned that you tour behind that attempt to lynch him and they almost did too there was one thing that baffled me about this whole business i couldn't understand the motive for the murder obviously it wasn't rob but i sure picked a good way to wipe out alone so mac staked you mike and you turned around and lost the money to sam and a dirty skunk mac wasn't the kind to make the same mistake twice oh you can drop that ledger now sam there's nothing in it what i put it there today myself what's that dog growled at me for get away from me hey he's gonna recognize you king never forgets mike he knew you fired at me on the trail you're crazy i never this is the one now boy i don't know what you're talking about well maybe if you look at him more closely king hey get him away call him off it was me i get it all right fella that's enough boy all right well sergeant i'm sure glad this is clear death yes fred thanks to you and king here another case is closed challenge of the ucon the copyrighted feature of the challenge of the ucon incorporated brought to you every week at the same time originated in the studios of wxyz detroit the characters and events in tonight's drama were fictitious bob height speaking this is the michigan radio network


I am recording and here we are with a punisher and the punisher is a stimulus that decreased that That punished I was punished right there.  Sorry.  Those are almost out of clinics they could be intervals, but we don't know yeah, right shit so a punisher is a stimulus change contingent on a behavior that Decreases the future probability of that behavior it could be either added a stimulus could be either added or a stimulus can be removed


Our next presenter is Skylar Tanner. Skylar is a partner and personal trainer at Efficient Exercise in Austin, Texas. Skylar has done over 30,000 personal training sessions. It's a lot of counting, man. That's a lot of counting. And one other interesting fact about Skylar is his favorite movie series is actually the Fast and the Furious. So if you ever see Skylar in any type of moving vehicle, or especially playing music at high volumes, then get away fast, because he's crazy. All right, welcome, Skylar. So I want you all to look around and just look at the collective level of health in this room, because you're not likely to see this again anytime soon. And it, well, Berkeley is kind of an exception, lots of walking. I'd also like to thank James and Jamie. Inadvertently, we're kind of the muscle militia this morning, James talking about our past as far as resistance training and trying to put this together with an idea of evolutionary fitness. And then, James talking about the public health implications of just not using our largest endocrine organ. What I'm gonna talk about is how we as researchers and human beings going forward can leverage this resistance training to maintain our most vital organ, our brain. And it's only our most vital organ, because as wonderful as the heart is, touching a little bit on what Jamie talked about, it's a bit of the Kim Kardashian of the human body. It gets far more attention than it generally warrants or deserves. It's a four chambered pump to quote one of my exercise physiology professors. We've made artificial versions. Good luck making artificial kidney anytime soon. So what I'm gonna talk about with this is how early works as far as the history of exercise science as it pertains to this dichotomy of cardiorespiratory training and resistance training. Then I'm gonna dig a little bit into the putative markers of the ways in which we attempt to measure our brain capacity and brain function, some of the interventions that have been done and then some future research directions and some practical suggestions. So what we have is, this is a quote from good old JFK back in the 1960s. I'll give you a moment to read it. But the main wonderful point here that he touches on is that the relationship between the soundness of the body and the activities of mind is subtle and complex. Much of that is not yet understood. And this is really, really true because even though historically exercise science, just for the sake of demonstration, so it's about a hundred years old, there's some evidence to suggest exercise science, kinesiology, which is a branch of exercise science or a component of it. In writings of 1500 BCE, very long time ago as it pertained to health. Kind of moving alongside the exercise science component is this public health science element and the two don't really even attempt to meet until the 1970s, late 1960s or the 1970s. 60 years as far as exercise science, so we start to see population studies where we're looking at the volume of exercise as it pertains to or physical activity because exercise and physical activity aren't the same thing. We look at physical activity as a measure of health and disease markers after the fact as a measure. Behavioral science, which is a little bit of the perversion of these population studies. And then when we talk about environment and policy, we're not talking about ecological, we're talking about a bit of the behavioral economist idea of how can we create an environment that results in more spontaneous movement and hopefully better health outcomes. So this is a bit of the drunkard's walk of research as to why we end up with a lot of cardio-respiratory activity focused. It's because that's where we could see in early exercise science. It's the drunkard's problem. Why is the drunk looking under the light for his keys even though he dropped them two blocks back in the dark? It's because that's where he can see. So what happens in early exercise science within the past 100 years is you could put a person in place. You could stick a mask on them and in this case Harvard Fatigue Lab 1938, you had the Douglas bag on the left. It's that cylinder there. And then researchers would go in and actually measure the difference between sedentary expired O2 and CO2 versus metabolically active exercise levels of CO2 expired O2 expired. And we had an understanding of base metabolism so we can determine the effects of endurance type activities on these outcomes and health. We didn't really look at muscle. Muscle historically was this, you get muscle bound, you get slow.  And who could blame them?  Fun fact, fun fact. Right here, that's Jack LaLaine. Jack LaLaine way back when. He died at 96 of pneumonia and not that, I'd say that's a pretty good way to go if you're a 96 year old guy because that kills like 12 million or a three million 12 year olds every year. So that's a pretty tough old man right there. And he sort of lived what we talked about. A good amount of resistance training, sort of seasonally appropriate whole foods type diet. And every year would try to do something ridiculous towing boats in the harbor of San Francisco with his hands cuffed together and things of that nature throughout his old age. So that's kind of that base historic context. We don't really start looking at some of resistance training as it pertains to brain structure and function until we start to look at the loss or the prevalence of Alzheimer's in increasing in America and really around the world in general. So early work in resistance training as it pertains to middle age and older, not just athletes, comes after in the 1980s after we start to focus on exercises that pertains to health and a public health sphere. So there's this idea that these adaptations were thought to be due to practice, a practice effect, an innervation effect, a neural effect rather than changes in muscle mass. So it's a bit of what Jamie was talking about with you have this muscle and the nerves are, they're big dummies when it comes to the nerves and people were just getting better at contracting the tissue they had. But it was thought that they didn't have the ability to add muscle tissue. Researchers at Tufts University in the USDA's Human Nutrition and Performance Laboratory blew that out of the water. They showed that muscle mass gains readily occur and quickly occur in individuals deep into their 90s. And on top of that, they showed improvements in HDL, quantity they saw improvements in balance because that fast twitch element is the first line of the fence in balance. We think of balance as this sort of amorphous thing like here's my balance, you know, and it's not. It's a rate of reaction from the nervous system with your proprioceptive, the sensitivity of your proprioceptors and the ability to create enough force to right you. And that comes from fast twitch fibers. And that's why in the literature resistance training and strength in general most strongly correlates with balance in older individuals.  And there's some merging evidence that resistance trainings affect on blood markers on HDL is not more, but improving the quality of the HDL as an antioxidant. So the number doesn't change, but the quality of the HDL changes. This is still merging stuff, but it's very exciting. And so this is from a book called Bending the Aging Curve. And it talks about muscle wasting within activity over time.  And if you started training in your middle age, that element would slowly right the ship. So if you reach 90, if you kind of draw the line, if you reach 90 and you start training in middle age, you had the muscle tissue of about a 65 year old. And that's pretty good. And it's theorized, although those slides that Jamie showed are evidence of this amongst those triathletes, if you could train over a course of a lifetime, by the time you got to 90, you're probably at about the muscle mass of an untrained 50 year old. The problem with this is it's a perfect world, it's a Lake Wobegon, everybody is in fact above average. But what happens is in middle age, you'll injure yourself. This is from Douglas Padden Jones, who's a researcher at UT Medical Branch. And he talks about how people will incur these injuries in middle age and they won't recover all the way up to what was their previous baseline. One of the things I'd like to point out to people is when it stops hurting, you're only halfway recovered. You are not in fact all the way recovered. And so they will then get kind of almost there and then incur another injury. They're older, they're less adaptable, they lose more muscle mass. And this endlessly repeats if you're lucky all the way to 90. So these are very easily visible things nowadays. That's part of the reason why it took muscle mass and muscle tissue as a research subject so long to come along is it's harder to measure. You could measure the metabolic bioproducts I showed you back in the 1930s of endurance type activities. But you can't measure changes in muscle mass unless you're using a needle biopsy and that doesn't get used until the early 1960s. So there's a slag time. And then when you're trying to secure research dollars you have to show the likelihood or the possibility of these things of an intervention you're proposing based on previous research. And so you just need time and people who are getting research dollars and doing small experiments to eventually propagate into these larger experiments. So what this ends up looking like is this book Spark which is a fantastic book by the way. This was published in 2008 and I believe am I correct in he's spoken at AHS before? Is John Raddy has spoken at AHS? Anyone know? No, nobody knows. It seems like I'm dogging on him but he only makes one reference to resistance training in the book. And that is to say that there are small studies that show mood and anxiety improvements with resistance training in middle age and older individuals, which is a measure that we look at when we talk about cognitive functioning. But nothing else. And he's right because at the time, I mean six years ago there wasn't a ton of data. There were some animal studies and there were some early kind of exploratory studies. So all the stuff I'm gonna show you today is come in the last six years. It's been very, very exciting. And frankly it's, I'm surprised it hasn't started happening sooner because if you look at this Alzheimer disease rate over nearly a 20 year period, and this is CDC data, you see this 398% increase in the death by diagnosed Alzheimer's disease. Alzheimer's is a form of dementia. And to put that in perspective, yes, the United States has grown significantly. The 65 and older population has grown about 28% in the same period of time. Whereas the total United States population has grown about 24%. So it's disproportionately higher. Could that be because of improved diagnoses? Maybe, maybe. But you would think that it would be a smaller number. And what happened is this is a bit of the effect of the boomers, which is there's also evidence to suggest, and this comes out of the study in the journal of the AMA, Internal Medicine, which is boomers will live longer than their parents. But the onset of debilitating disease is happening sooner. Thanks, pharmaceuticals. So that's what, it's just gonna plod you along as this sort of amorphous troll in the wheelchair.  So why is this important? So why am I talking brain? Well, mild cognitive impairment is an early, early indicator of later dementia. 30 to 50% of mild cognitive impairment cases will turn into dementia. Now that doesn't sound like a lot, but you have to also look at the studies that have been done. They're typically 10-year periods and they all conclude the older you are, the more likely this is to happen. And that the younger you are in this 10-year period, so if you go from 50 to 60, your mild cognitive impairment doesn't turn to full-blown Alzheimer's or any other form of dementia. Well, give it time, right? There's a time scale involved here. So you can get ahead, if we could get ahead of it somehow and reverse the mild cognitive impairment, we reduce that risk even lower for possible dementia or this wonderful statistic right here. Let's move on to the putative markers and assessments. So I'd like to point out that there's a difference between measuring things in the blood and then measuring how a human actually interacts in the real world. So putative markers are the blood markers and we'll start with those because you start with the animal studies and then you move to the human studies. Vascular endothelial growth factor, it's this wonderful protein that is secreted in the periphery by muscle tissue that has been pushed into a hypoxic environment. So going to fatigue or very close to fatigue, something that James was speaking about earlier, you end up having this VEGF in the interstitial that moves in the central circulation and it ends up affecting the brain. And in animal studies and in human studies, this correlates with maintenance of gray matter volume, hippocampal volume, and that generally correlates with cognitive function and I'll get to all those correlations here in a few minutes. But when you look at it, when we talk about this, this is kind of a nice easy layout of why that's important. So exercise antidepressants in an enriched environment, which when we talk about little rat studies is, are they in an empty cage or are they in a cage with the shiny wheel and wonderful little obstacles to climb on and generally an environment that promotes, going back to that behavioral model that the behavioral economists are talking about, promotes spontaneous physical activity. That's an enriched environment in laboratory terms, increases this vascular endothelial growth factor, which leads to an increase in endothelial cell and neural stem cell proliferation. This results in neurogenesis, which is the creation of new nervous system tissue. Something that up until very recently, they thought was just didn't happen and we've seen that you can in fact grow new neural tissue in the brain and elsewhere in middle age and above, middle age and above. It happens quite readily with a sufficient amount of intensity. Now, chronic stress and aging as you see here results in a reduction in VEGF and then a reduction in this neural stem cell proliferation, the exact opposite of what we want. The next is another protein that everybody seems to maybe be a little bit more familiar with this brain-derived neurotrophic factor, BDNF. It is the one that is most cited in the endurance type studies. It's the one that is most often looked at as far as its ability to increase this interaction at the neural junctions, where the action potential and the crosstalk between neurons and other portions of the brain are occurring. When this goes up, that is seen to improve in these animal models.  And then beyond that though, it correlates with other things like reductions in BDNF or associated with obesity and type 2 diabetes and cardiovascular disease. Never mind the cognitive impairment dimension, depression that are part of this neurocognitive, neurocognitive things I'm discussing today. So very, very important. And it seems it's in the endurance studies, it's the prime measure or often the prime measure because it readily, it's the one that gets driven up highest. But it's not the only one. VEGF is one. And then on top of that, our old friend, insulin-like growth factor. Now, the paleoprimal community, ancestral health community, has a real ridiculous love for growth hormone. Growth hormone's a hyperactive child. It goes up no matter what you do. Starve a little bit, growth hormone goes up. Feed, growth hormone goes up. Exercise, growth hormone goes up. Don't exercise, growth hormone goes up. What you care about is IGF-1 because IGF-1 is the enforcer of growth hormone. It is what actually carries out what growth hormone wants to do in the body. It is the long arm of growth hormone. And insulin-like growth factor we've known for a really long time is what resistance training drives up readily. It pushes it up very aggressively. And because it's intensity, it's intensity derivative. If you have a high enough intensity, IGF-1 will go up. Lower intensities, it just doesn't happen. So in the neuroscience literature, these are called angioneurins, which means they help to increase the proliferation of the creation of new blood vessels in the brain, which is also very important, and it also increases in nervous system tissue.  But the important points are in the bottom. So this BDNF is a survival factor during neurodevelopment. It's also associated with neuroprotection, neurogenesis. VEGF leads to angiogenesis. IGF-1, angiogenesis, neuroprotection. And then this third guy, or this fourth guy, the TEGF-beta-1, he doesn't really matter. No amount of evidence I could find in resistance training studies looks at this at all. It's totally a secondary marker, but in the case of, it's still classified as angioneurin in this data. So human studies are incredibly cutting edge in this stuff. Like I said in that 2008 book, you gotta think about the publishing tale. He probably finished writing his book in 2007 before it got published. So the earliest studies with humans, 2007, showed increases in vascular and ethereal growth factor and brain drain of neurotrophic factor in middle-aged and older humans, acute and chronically due to resistance training. And IGF-1 seems to potentiate this process, and I'll talk about this a little bit later. But it doesn't matter the age, the rate of response in older individuals is similar to younger individuals assuming there was enough intensity, assuming you worked hard enough. The result was very, very similar. So these are the nice markers, right?  So what? Why, so what? Why does that matter? And this is an important point because what you really want is that to somehow correlate with our ability to interact with one another and maintain our mental faculties throughout aging. So there are studies that have demonstrated that plasma BDNF are indicative of slow white matter volume reductions with aging, but have nothing to do whatsoever with cognitive performance. They just don't correlate very strongly. And I'll cover that a little bit later when I talk about FMRI studies. So what we have to use is things that are called neurophysiological assessments. So these are cognitive functions that are used like the strupe test or these digit forward, digit backwards. And we're all gonna do the strupe test here in just a second. These are used to measure executive functioning, how well we can discern information, how well we can utilize the environmental inputs and actually make sense of it all. And this is important too, because it directly associates with, to some degree, the hippocampal volume of our brain. So the hippocampus is a bit like the librarian of the brain. It sort of shuttles things in the short and long-term storage and then can reliably call it back when you want it. And if you don't, if your executive function is ports generally correlates with this reduction in hippocampal volume. So what I want you to do, we're not gonna do every row, but I want you to sit there and as quickly as you can state the color of the boxes. You don't have to yell it out, but just, I'll give you a second, just quickly go box one.  Not a problem at all. The next slide I'm gonna reiterate. Say the color, not the word. What's gonna happen is you'll read the word.  And this is an incongruent stimuli. You will want to read the word and you will have to take a moment to differentiate between what the meaning of the word is and what the color of the word is. A lot of these tests are what that, you've seen Lumosity advertised all over the place. So what they've done is they've taken these assessments and turned them into games with the assumption that if you get better at the games and you're getting, then you're actually improving your functional capacities, neurocognitive function. And it correlates really, really, works great in determining if one's function is improving in the real world as we age. So those are the tests that we're really looking at in human trials. Interventions and outcomes. Up until about 2012, there had been isolated studies where resistance training had been done for determining improvements in cognitive function. Plenty of cardiorespiratory studies on improvements in cognitive function. But never the two shall meet in a direct comparison. But in 2012, researchers in British Columbia actually did a cardiorespiratory versus resistance training comparison. That's my grandma with my son earlier this year. Now, she's 86. She's had a couple of TIAs, which are these mini strokes. And she's so funny about it all. She'll lean in, she'll be like, I've got a bit of a memory problem. If I repeat something, don't, I'm not offended if you tell me that I did that already. And then she talks about these community dwelling women, because she's a community dwelling woman. She lives in an adult resort, which she thinks it's hilarious, she'll tell us. They call it an adult resort. They left out a word. They should call it your last resort.  You think, hey, their family came to get them? No, they died. Word for word on what my grandma said. So she thinks it's all very surreal and kind of crazy. But so 86 community dwelling women, aged 70 to 80 years, twice weekly resistance training, about a half hour pop, versus twice weekly cardio respiratory training. After six months, the resistance training group matched or exceeded the aerobic, or the cardio group, results in a number of tests including the primary measure of the strupe task. Now, the one in which they did not improve nearly as much was the six minute walk test, which is a sort of a field test of function. Well, yeah, they weren't walking on a treadmill. There's a skill component in anything you do. If you practice walking on a treadmill, you're gonna get really good at walking. And so they didn't improve as much in that, but they did improve nonetheless. So this is the tip of the spear. In addition to, if you have a group of individuals who are otherwise sedentary and they're not going to participate in too much activity, wouldn't you choose the activity that has the largest number of upsides? Right? If we, going back to that hard thing, we're so obsessed with this, that doesn't matter how great your heart is if you can't get up out of your chair. But that's what we end up with, with the stretchy bands of purple color and sort of laying over in the seat like a halfway dead person, when really what we want is to be able to somehow direct our lives physically and mentally for as long as possible. And if you have a family and you have a job and you have a career, you have responsibilities, then you are going to pick the task that gives you the greatest upside for the lowest amount of input. And that's resistance training, as is being demonstrated again and again and again in the most recent studies. So we have to talk about in the future, though, what are some other measures that are coming out that we can use to determine if a resistance training study in older individuals is going to be beneficial? So one of the things I mentioned earlier, I talked about FMRI, but only very briefly. And the reason being is that, here's an example of a before on the left and after in a resistance training study, this increase in the activation, these blotchy patterns of red indicate an improved amount of cognitive functioning and voluntary control after resistance training trial. The problem with functional MRI is that as fine as it is, it's not fine enough. There's a study done, a 12 month resistance training program in 70 to 80 year old women. As measured by Stroop task, they had a 12 and a half percent improvement in function, but it's measured by FMRI volume, gray matter volume, I know a white matter volume in the study. They lost half a percent of volume. So what gives? If you're looking for a volumetric measure, then clearly resistance training is terrible. The problem with that is that it's not a fine enough measure to determine things like fluid shift, protein changes. So what you're probably seeing is just a noise. You're seeing the difference in noise on that given day. And really what I would like to see, and it's just cost prohibitive, you'd have to take an FMRI every day. It's a bit like a blood marker, right? Let's take your cholesterol, right? Take your cholesterol. Okay, take your cholesterol a year later. Is it different? Probably.  The problem is that it's a bit like trying to determine the plot of a movie from a frame of the movie, right? All right, here it is, tell me about it. But that's what we attempt to do. We look at one isolated measure and then attempt to extrapolate a huge story from it. When throughout that year, they could have had more mass, more less mass because of just this fluid shifts. And you see this in Alzheimer medication studies too in pharmaceuticals. Huge improvement in function, loss in brain volume. As these get more and more sensitive and it becomes less cost prohibitive, and that's largely been the problem with resistance training studies is you need sensitive measures, or measures that are like, we're gonna take a core sample of your thigh with that giant needle. You don't get as many people on board for that. And since the no IRB board so far is gonna let us do brain biopsies of living humans, yet any really low level research universities wanna try this, I'm sure you can recruit some people. This is what we have to kind of run on as an MRI. And so as it gets better and better and the Tesla coils become even greater and it can see into the future because of its sensitivity, we can then rely on it a little bit more, but it just more informs a little bit of the conclusions in the real world. This is interesting though, MRA, Magnetic Resonance Angiogram. Now, angiography, if we're gonna, what it measures is the, you can see these are all, the arteries going up into the brain coming off of the heart there at the bottom, and you can see some of the veins as well. But what it's looking at is the amount and the tortosity, which is the straightness, the superhighway likeness of these vascular structures. So you want as straight as possible. You don't want, you want it to look like the 101 at its most giant is flowing this point. You don't want it to look like a back country road going back and forth like this because the amount of blood that can be summoned to the area is reduced as a result of that. And there's a study that's been done. I'm gonna cardiospiratory study that they did this image and then they did a questionnaire. And it's like, okay, well, do you do high intensity or low intensity or low volume, high volume of cardio work? And based on that answer, yes or no, those who said yes, they had these beautiful, beautiful vascular structures and those who said no, didn't. Okay, well that just tells us did the vascular structures precipitate into more activity or did the activity precipitate into better vascular structures? We don't know. And this type of research needs to be done in order to determine what exactly is going on there. Is it the activity or is it the actual structures that precipitate the activity? And so there's some animal studies that elucidate some of what I talked about earlier. You heard me say I'm gonna get back to IGF-1. I'm gonna get back to VEGF. Animal studies have actually done resistance training studies in rats. And what they do is they will hang some weight from the tail. Typically 50 to 100% of the rats body weight. They will do laps up and down a ladder.  And then they'll compare that to rats that have just done sprints in a wheel. And what happens is that those rats that did the cutter respiratory focused work, they end up having a significant amount of BDNF increase. The rats that did the resistance training had a significant amount of IGF-1 increase. But when you tore those brains out of their little tiny skulls and you looked at the size of the hippocampus and the amount of the brain volume, nears makes no difference, they were the same. And this is where I bring it back around to an ancestral perspective. The human body is complex. It is also incredibly redundant. Any attempt to attempt to find a singular answer is a fool's errand, number one. And number two, your body is very good at determining an outcome through multiple avenues. So the IGF-1 that resistance training produces acts as in fact a lever. It acts as a force-multiplying mechanism for the amount of BDNF and VEGF that it produces. It doesn't produce as much as cardiorespiratory endurance type activities. But without the IGF-1, they can block IGF in the periphery. You don't see the increases in these animal models in the size of the hippocampus or the maintenance of gray matter and brain volume in general. So what resistance training does is the IGF takes a little bit of BDNF that it produces and a little bit of VEGF that it produces or moderate amount, it's not tiny, it's not insignificant. And it force-multiplies that. When the IGF-1 is gone, then they become paltry amounts. So if your measure is it has to be this much BDNF because that's what the cardio study says, that totally leaves out the fact that we're incredibly redundant and other molecules can leverage the effect of some of these markers that we look at, that we traditionally look at. So IGF-1 is tough stuff. It also makes any other change that we have by any other marker much, much better off. So what's the prescription, right? So we've talked about this a little bit of a sufficient intensity. Man, I'm gonna burst everybody's bubble and say no, that's exactly what I'm gonna say. It's all about the intensity, but it doesn't have to be complicated. A paper published in the past couple of years discussed uncomplicated resistance training for public health. You don't need to have a conjugate drop set phase of the moon kind of training program that's auto-regulating your auto-regulation based on your astrology sign. I'm a Pisces, so I have to do undulating periodization with plastic coated weights and a Fran on top of a Julie on Tuesday. Right, if you're a super athlete and you have an Olympic medal or a paycheck on the line, these tiny, tiny percentages of possible improvement, this cutting edge of sport signs, matters very much. Or from my colleague Keith Norris, if for some reason matters very much. But for everybody who wants to use this, whose dogma and purpose is not to be an athlete, to be athletic, there's a difference. It's a bit like the book title, Born to Run. No, you are born with the ability to run. You don't have to use it unless you want to. It'd probably be a good idea that you can. And so from a health perspective, here's what you do. Six to 12 exercises, two to three sets per exercise. Now, that can be different exercises. So if you don't want to do 14 sets of bicep curls, nobody does. You just pick different exercises. Maybe it's a row and a pull over and a pull down, one set to fatigue each. Typically we want to see 70 to 80% of one repetition maximum. This correlates roughly with an eight to 12 repetition max. In these studies, the women, little ladies were going to technical failure, means they could not lift the weight again in good form. They would have to use a lot of body English in order to accomplish that. And that is the intensity component, that high, high effort. You want to progress this over time, but it's not as nearly as important as the attempt to work very hard. You'll see acute changes. Do a training study, measure the blood before and after and improvement. You'll even see changes do a stoop test before and after. And not after immediately, because you want to blunt that learning effect to some degree, hours after on the same day and they'll have a better stoop performance. But at least four weeks of training is required to see more permanent results insofar as these changes in structure and function and it doesn't take a lot of time. Like I said, two to three days per week. You can, I mean that, if it's taking you an hour, you're doing it wrong. It doesn't, because the intensity is important and intensity by necessity requires a lower duration. So that is all I have. Any questions? You can't have any more questions. Okay. Okay. Downsides from too much IGF-1? Oh yeah, I mean, here's the problem is, if we're Merca, the problem with Merca is that if a little is good, infinite must be better, right? Like a tiny bit of unfermented soy, great. But then when it's soy suppositories with your soy milk and your soy sunscreen, then you get, then you, then your dude becoming a lady because of all of that phytoestrogen, right? So the downsides, yeah, there are downsides and but resistance training does not drive IGF-1 and two ranges that are considered problematic. It's attempting to keep it with the normal to high normal ranges, right? It's like testosterone. Testosterone doesn't become a problem until it gets pushed to supermaximal ranges. Then since it's androgynously or extragynously provided, then your testicle shrink, right? That's, but until that point, everything functions in normal because it's a normal range, thanks. That was a really, really amazing presentation. So thank you.  Is that because there's a threshold effect because it seems like that prescription was relatively mild and I would have expected a more continuous kind of function, not like nothing. And then, yeah, you got something. So when you look at a dose response relationship of exercise in general, you can get a very high percentage of the effect from your earliest inputs. So for example, if you look at the CDC data on all-cause mortality, it's the first 45 minutes of physical activity a week that it's the sharpest decline in all-cause mortality. And after that, it gets flatter and flatter and flatter. This is a bit of what I touched on at the end of having enough of an intensity and making sure that it's part of your life. What tends to happen, those people will confuse physical activity and exercise, they're not the same thing. Exercise is directed and it has an appropriate measure that you're attempting to improve over time. I talk about exercise as a foundation in which you can build whatever house on it you want. But the poorer the foundation, the less opportunities you have for that house that you're building. And then on top of that, exercise directed, measured exercise precipitates increases in physical activity. And it does this because in a literature, and this comes out of health education, which is really interesting, not exercise physiology, the stronger people feel, the better they feel, the more they do at these activities. The more they do these activities, the better they feel about doing those activities and it snowballs and it snowballs. But enough exercise is more about sufficient frequency, which isn't all that much, sufficient intensity, which is higher than most people are willing to push themselves, even though it's not that high. And time, like not getting caught up in the details of having a good workout or a bad workout this week, some of that auto regulation effect, if you were here for James's talk much earlier, we talked about, if you go in, not feeling so great, you know, take a day, come back tomorrow. Your body doesn't operate on the strict calculus of it's been 72 hours, but you've otherwise been active, you're gonna lose all that muscle mass. It's gone. It's much, it's a signaling agent, right? Resistance training is signaling that all these things are important. It's a dose-response relationship. So enough is intensely. The more intensely you do something, the less frequently you do it. But what that precipitates is a lot more physical activity throughout the rest of the week. Most people get it backwards.  They're fat because they work out or don't work out. No, no, they don't work out because they're fat. They don't feel good. There's no amount of intrinsic reward for that movement. And so that's, we tend to flip that. We gotta move a lot at a low pace. Well, but you move a lot at a low pace when you're fit because you can't stand still. And just to follow up, how do you determine intensity? So without having, which is a great question we had earlier, traditionally labs will give in on a six to 20 scale, which they just lopped off the zeros because it roughly correlated with like 60 beats per minute. I know what scale that is. But with resistance training, it's getting to the point where you can no longer lift a weight in good form. And since I gave that range just 70, 80%, this correlates roughly with eight to 12 repetitions. Uncomplicated and then come back and when you can get to the top of that range, knock it down and attempt to gradually increase that weight over a long period of time. Muscles are very, very plastic, but building new muscle tissue out of the blue, de novo takes time. Thank you. I'm wondering if there's any evidence that doing something like training with kettlebells and doing a smaller number of exercises could achieve the same thing as the number of exercises and what you described above. Correct, correct.  Tons of study. This is my research review for my graduate program. It's like 20 pages long. So I took the, trying to take the cream of it all. They had individuals, women who are community dwelling, doing calisthenic exercises that saw a trend association between BDNF, for example. So they're doing, it's still resistance training and at their level, it's here. If you're really out of shape, chair push-ups are on the podium. This is high intensity. Eventually you progress to more complicated progressions. Simultaneously, they had others where they were force feeding them like 20 eccentric contractions, three days a week. And it was just, it would kill just most mere mortals, which is hilarious that they were doing it with sort of sedentary middle to late stage individuals. And they had effects, but this was kind of the fat of it. The point is, is it's a, it's resistance, it's progressed. You would have to go to heavier kettlebells, right? You can't be stuck with that 35 pound bell for 200 repetitions. Because that's cardio. It's what some of the people, the Brett Contrerases of the world talk about with like heavy ass kettlebells. You get up to 100, 150, 200 pounds, but then you introduce an element of, an element of instability, whipping this thing around and then injury risk. So then what it is, is okay, you could probably do a bit of cross training. Some pure concentrated resistance training and then your physical activity would be all that kettlebell stuff you'd rather be doing. And then you won't get caught up in the ups and the downs on a weekly basis. I should be progressing more. It's like you can focus on the process, process oriented progression, rather than measured outcome oriented progression. Thank you. If I could hit you with one more IGF-1 question. Go right ahead. Yeah, some studies seem to indicate that as IGF-1 goes up, longevity goes down and cancer risk goes up. And some particularly notable studies on centenarians and super centenarians having very low IGF. And these were basically folks who engaged throughout their life in a lot of really low intensity activity, like walking and gardening and so forth. So which seems to fly in the face of, high intensity strength training and interval training. What are your thoughts on that aspect of it? So I'm not encouraging an interval training, just in case you got that from that, no. But what that is, is you're talking about moving something from a low normal range in a medically documented situation. All these individuals had mild cognitive decline and problem mild cognitive decline. The other thing that you have to take into account with these blue zones, these long lived individuals or centenarians and super centenarians is you have a graveyard effect that you cannot observe. Or the founder effect is another term for this. You don't know what it is that's innate about them. And so you start measuring everything. And the problem is that you can lead to erroneous conclusions that it's just the low IGF-1. It's a bit like there's a lake in Northern Italy that was largely isolated from the rest of the population for hundreds of years. And when researchers finally got in there and found that the heart disease was almost zero, it was paradoxical because their HDL levels were also almost zero. What's the deal? Well, they had a genetic mutation that basically eliminated through the narrow breeding of the area, the heart disease risk through an entirely other process. It is a apoprotein B, I wanna say. Don't quote me on that though. And so what happens is if you go in with looking at just IGF-1 and you don't have the ability, as I kinda talked about, the ability to measure these other things, then you're only gonna look at that one thing. I don't, this is not driving it to super maximal levels. It's normalizing levels that are otherwise depressed in these elderly individuals. Yeah, apparently the secret recipe seemed to be low IGF-1, low insulin and low CRP. They all seem to have that in common. Yeah, inflammatory markers being reduced are definitely the case. But again, IGF-1 is the long arm of growth hormone. It is what facilitates all the good things that growth hormone does. So if it's excessively depressed, then growth hormone is not capable of doing everything that it does. So you don't think it necessarily saw its growth of cancer cells then? I think that's outside of my realm of expertise. Yeah, I'm talking about the brain, dude. Okay. Well, thank you very much. Let's give Skyler a hand.


Hi, I'm Natalie Shea and you're watching the Blackstar Acoustic Core Sessions and this is my song Naked.