Hello, my sniffers. My name is Marlene McCohen and this is Cody, my African Gray and we want to welcome you to Storytime Sunday. I have some very interesting news for you guys and for you, Cody, today's Storytime Sunday is going to be about Cody. I think this is Cody's first Storytime Sunday. In fact, every time I have Cody join me for a Storytime Sunday, I think the story has been about my previous African Gray, George. Now, Cody really hasn't done anything significant in the small amount of time that I've had him in terms of a major dramatic story. However, he's done a lot of cute things and since you guys have been with me from the beginning of his rescue, I thought that it might be a fun idea to just give you a Cody update and go through what it's been like so far living with Cody and the things that he said because, you know, African Grays tend to talk and how I felt when I first heard him talking and what his personality has been like and who he loves in the family most.   I think he's happy about it though. For those of you new to my channel, let me explain. Cody is a rescue. I consider a rescue to be a bird that is in need of a home suddenly because even if he's not tortured or abused, a lot of the times these birds are locked in their cages for a very long time and I consider that to be a rescue because here we are giving Cody a new life. But one day when I first heard about Cody and I was on my way to go pick him up, I made a video about it and sent it out to the YouTube world and you guys have been following it since. If you haven't been, you can go to the playlist on my channel called The Cody Files and watch the progress that I had with Cody, the day that I got him and me bringing him home and surprising the family with the new bird and then finally deciding that we are going to keep Cody. Now that you're caught up, let me tell you what it's been like with Cody. The first thing I remember about Cody was what you guys have seen. He was kind of aggressive and a little bit on edge the first day. I coaxed him with some treats and some quality time. At first I thought he's really into men because when George arrived, he was so nice to George and interested in George and I come downstairs. You guys can see that in the video and George is petting him. So I'm like, I don't really think there's going to be so much hope for me and this bird being best buddies but I'm going to try because you know how I feel about African Greys. I think the second day that I had Cody, I wanted to get him out of the cage and he was in that territorial mode where he didn't really feel like coming out when he was in the cage. So I did what I did in the video, my parents first day home and I literally took a blanket and got him out because I knew that once he was out, everything would be different from there and it was to my surprise. Cody ended up on my shoulder that moment and of course I'm kind of like, okay, that's where you want to be.  I've seen you be nice to George. I've seen you let somebody pet you. So let's go downstairs and hang out and he was pretty happy the entire day. Well the next day I got him out and came out easily from the cage after that whole blanket scenario, which really wasn't that bad at all. We were having breakfast and he was on the stand and he said, love you.  I'm so excited. Now of course I knew he was probably saying that maybe not knowing what he's saying of course, probably not directed towards me. He's probably saying it because the family that he lived with before had a kid and they were probably saying that to their kid. Either way, it doesn't matter. I melted and Cody came over and I let him sit and have breakfast with me but he's not really into the table food surprisingly enough. He's pretty into his pellets and things like that. If you'll remember my African gray that died George was the love of my life and I really wanted to bond with this African gray. I really wanted Cody to love me and when I say wanted, I think what I really mean is needed. I think I needed his love. I really thought at this point that he was just going to be a guy's bird but I really wanted to try. Well that day we spent a lot of time together and I sat him on me when I watched movies and I decided that he was going to sleep in my bedroom which he had already been doing. I was in my bed and I thought let me try to just put him next to me. What was weird was on that third day I was giving Cody kisses and he was kissing me back and he was going like obnoxiously like kissing me like as if he hadn't seen me in so long. It was the weirdest thing. Now I will tell you guys that I did see Cody three years prior and I'm not saying Cody remembered me but I am insinuating something else and if you stay tuned next week I'm going to tell you the secret story of Cody and this is a story for only believers. This is not a story for non-believers so do not tune in next week unless you are ready to listen to something really amazing that I've been hesitating to tell you guys but I think in honor of the date of next week I'm going to tell you the secret story of Cody. Yeah I waited till the middle of the video to sneak that in to see who's paying attention but I think you guys will be really excited and I think this will be the most mind-blowing story that I have ever ever told you so make sure you tune in next week to hear the secret story of Cody but until then let's get back to Cody's behavior with me. Cody had been kissing me like crazy like really obsessively like somebody who hadn't seen me in a while and really wanted to just like show me how much they loved me and of course I love this I'm like can I have a kiss kiss and he's like and he also would go like this and I was like wow that's so weird like I don't think I've said that to him but that's something I said to George a lot I used to go you're so cute you're so cute and now he still says that it's so cute I love it back to me getting in bed that night and there's his cage and it's close to me and I want a bond and I'm not ready to sleep yet so I pull him out of the cage and I sit with him and I'm thinking he's just gonna sit on the bed well he came in for like a cuddle and here I am all excited I put the blanket over him and I start like cuddling him and he's literally like a jersey on me so rare for an African Gray now I'm not saying I haven't seen nice cuddly African Grays before cuddly we'll use that term loosely but you know what I mean the ones that don't mind being pet and cuddle and there he is falling asleep in my arms I was just amazed I couldn't believe it so that was it Cody was mine I was like this bird is not only my bird like he's not leaving this house but he's gonna be bonded to me right Cody yeah so from there I just hung out with Cody more and more and spent more time with him and being the fifth bird in the house it's a little bit different than when I had George and George was my one bird alone for a year the other birds have their schedule so now we have to take time to fit Cody's schedule in and start blending it but the other birds I have to continue to make sure to put their schedules first and then slowly start finding time to hang out with Cody and giving him his alone time with me and socialization with the rest of the family so Cody is going to develop I know already in terms of speaking a lot slower than let's say George would have so I know I gotta give him time but I'm waiting to see what kind of things he will say some of the first things that Cody said were Cody he would be like Cody then he would do the answering machine very interesting because that was the first thing I ever heard George do too and it's like who even hears the answering machine anymore but you know they hear it through the phone what he would do is like most of all the most exciting thing I think was just hearing an African gray in the house again it was like this is what the house should sound like for those of you who don't have an African gray it's kind of like constant chatter it's not really like the screams of a cockatoo he'll talk and sometimes mumble he also came speaking Hebrew which is kind of cute and funny and I know Hebrew so it was interesting just hearing a bird speak some Hebrew really in terms of speaking a lot he didn't say much now ever since having Cody here are the things that I have heard him say I've heard him say of course I love you love you Cody what else have you said it's so hard to remember when you're thinking about it it's so weird here's the story of when I first heard Cody say some other things I went away to Ireland as you guys know especially if you follow me on Instagram you definitely know that and you watched the whole process well who took care of the birds my sister did my sister is excellent with the birds she's here all day long she's studying to be a vet she's just amazing with the birds but we also have two dogs two dogs which are completely my sister's pack like this is my flock and the dogs are her pack and they follow her everywhere so after I went away I came back and Cody says when I'm ready to take the dogs outside he suddenly says good girl good girl and I'm like whoa where did you learn that and I realized he was watching my sister tell the dog good girl that's my dog Sandy she's a girl and Cody liked it so he picked it up and now every time the dog does something good Cody says good girl and Cody also says come here and come here buddy and good buddy he said good bird which was really really cute Cody obviously has something about picking up on things that my sister says when I go away because the next time I went away I don't know where I went I came back and I'm downstairs and I'm in that process of like you know getting them all ready and giving them breakfast and Cody is there on his stand and the dogs are lurking around and suddenly Cody says want to go outside and I'm like whoa that's like the longest sentence I've ever heard you say well maybe not the longest but kind of like the most complicated want to go outside and I realized he knows that it's time to let the dogs outside again he's copying my sister I'm like are you practicing things while I'm away funny thing I've never heard him say it since how come you don't say that Cody he's like that was the only moment that it fit you're such a genius so I'm hoping Cody's gonna be a genius often we hear him say something that sounds like my name but you know how I am I'm such a perfectionist that if I'm not 100% sure it's my name I'm like he hasn't said my name yet now here's how Cody is in the household Cody follows me everywhere at first I wasn't sure if Cody could fly a lot of you were commenting in the videos that he flies down well you know when birds don't have a lot of confidence flying the first place they're gonna fly is down and he really had no history of flying and keep in mind when I first met Cody three years ago this was not a bird that was ever out of the cage and I know it because I had to go there and show the guy how to take the bird out of the cage and I can't imagine that in the three years since I saw him they had taken him out of the cage much at all because when I went to approach the cage they were like really you're gonna take him out he's gonna bite and it's kind of amazing that he stepped up in that moment I still can't believe that the first moment I saw Cody he just stepped up on to me and let me take him I think they know I think birds just know that this is their moment they just know I mean they can behave however they want after that but they just sense that they're going to a better place I also think that if you visit a bird before you take them home they know that too sometimes I think that's why they bond with me a lot so in the household Cody loves me he's also very possessive over me when my dad came to visit I was so excited to introduce him to Cody because you guys know my dad loves birds except I didn't really know at this time that Cody was bonding with me in a way that he was very protective over our relationship because he was nice to George and seemingly nice to Jenna it seemed like he was a well socialized bird like he was becoming really easy for other people to hang out with well on this particular day I wanted to introduce the bird to my dad and Cody was upstairs the next thing you know my mom comes down with Cody on her hands which is just like shocking enough and I was like whoa way to steal the show all our heads turn we had family visiting because it was around the Christmas break time so everyone's there we're all looking at my mom and we're like whoa what are you doing with Cody she's like I just asked him to step up and he came and I'm like okay that's exciting I take Cody before he bites her or anything that I'm not prepared for because I want her experience to be really good because you know she's not as forgiving as the rest of us are with the birds but she loves them anyway I want to introduce him to my dad it's not going exactly the way I planned and my dad's like it's okay let him relax you know one day I'm sitting next to my dad watching a movie that my dad liked and apparently I was too close to my dad because this is the moment when Cody decided to flight train himself meaning he's on the stands about 10 feet away he hasn't displayed many acts of flight previously he's seemingly afraid to fly he has flown a little bit he's always flown down and definitely whenever I said Cody come here he didn't really make any attempts to come fly to me well Cody decided this was gonna be his big moment and little did I know maybe I was a little too close to my dad for Cody's comfort I'm always like jumping on my dad and hugging my dad and kissing my dad and all this like I'm like daddy oh my god you know you're so cute and like just giving him all this attention literally like share in clueless that's what my mom says it seems like anyway Cody flies over and he lands right here on the couch and I'm very proud I'm like look at you you've come to me you're such an amazing bird he starts doing this weird shuffle like he's got his eye on my dad the way Jersey keeps her eye on Jenna and any guy that looks like they're involved with Jenna and it's cute this shuffle so I'm like how sweet there's two little like feet or like this and he goes like this and then he stands like an inch closer to my dad and I'm like that's so cute look at him dad he likes you you know but the shuffle looks kind of suspicious and I'm aware of it and then I get a little too close to my dad and Cody just goes in and bites his lip and I feel so terrible because I feel like I should have known but how could I have known this bird hasn't really bit anyone since this bird hasn't displayed any enormous bond towards me that he wants to attack everybody else this is the moment that I'm learning so he charges at my dad and I'm like oh my god now I don't know if this is like an isolated event or if this is going to continue to happen but with birds you have to treat it like it could always happen again the next day there we are me and my dad again we're kind of like in a family chat like each couch has somebody Cody flies over again I'm very proud he hasn't flown next to my father so this is okay and he lands in a spot kind of like opposite my dad where he had watched my dad and then he comes on to me comes up my shoulder steps off of me and starts doing that weird shuffle thing close to my dad and I'm like dad just stay away I don't want to mirror you I don't know if the bird's gonna lunch so I say to dad do me a favor take your hat so you're at a distance from the bird and show it to the bird well Cody just lunged at it and I was like oh my god Cody is really really you know he has that side and he is planning on taking it out on my dad so now I know two things not to act too cuddly around my dad in front of Cody and also not to bring Cody around my dad too close I mean of course I'm gonna keep him out and on the stands and hanging out but I don't want any dangerous situations also I gotta keep in mind who else might he not like I just gotta be very careful remember he's still new right Cody did you do these things I get lost in their eyes I really do so that was how he behaved towards my dad in the meantime Cody starts to get so attached to me that he flies after me everywhere he's become very experienced at flight he loves to fly and he's easily flight trained he's not afraid to fly to me at all wherever I am he's excellent at landing he's such a smooth flyer that it feels sometimes like Picasso just landed on my shoulder it doesn't feel like a large awkward bird is landing on me literally feels like like so nice and I love when he lands on me and of course it's very flattering so I'm like you flew to mommy this is what Cody does once he wakes up in the morning the moment I go to certain spots in the house he flies after me he also flies after me if I pretend to run away so if he's on the stand and I go Cody look I'm leaving and I run he flies after me like crazy he thinks I'm gonna leave him and he has this intense fear I swear he has this fear that I'm not gonna be around and it scares him if Cody flies to me Picasso gets really jealous and flies to me too so usually I have like two helicopters flying at me and if they by any chance come across each other right when they're about to land they'll all do circles in the kitchen and then I just know what's gonna happen Cody's gonna land on the couch and Picasso is going to be the one that lands on me because Picasso is extremely skilled at flying so that's kind of what it's like living with Cody. Cody has recently appeared in my dreams every night I dream about Cody but the dream is not about Cody the dreams are just regular dreams where I'm getting into a car and Cody's following me I'm getting into a room and Cody's following me really Cody is just following me everywhere in my dreams because that's pretty much what he does in real life and the hard thing about is it's so flattering I'm just like yeah you're following me but I'm not like yeah stand on top of my head because how is Cody with my sister well I thought Cody and my sister were pretty good together they had done some real bonding they hung out in her room together a lot as you saw in some of the videos but the other day Cody and Jenna and Jersey and I and the dogs were in her bedroom hanging out and you know how you get on those YouTube modes where you just keep watching video after video well my sister Jenna decides to show me an owl video I love owls they're so cute and one owl video leads to another owl video leads to another owl video and this bird is there but he's not getting 100 attention my sister and I are laughing we're on the bed too so you know kind of like I'm leaning over and it seems like we're just laughing hanging out together kind of like a recreation of me and my dad well Cody starts getting really upset I can tell like he starts doing that shuffle you could tell that he doesn't really want my sister to approach me well then my sister says let's get an owl and Cody goes to bite her he was not excited mind you we're not getting an owl don't worry about it I mean I would love an owl don't get me wrong but really I don't need any more birds and let alone an owl so it's just cute they're just so cute in videos like I want an elf owl I don't know anyway they're so cute well Cody he knew what we were saying and he does not want to be shoved over while another pet comes in so he was very upset about that weren't you Cody were you upset were you upset about the owl yeah but he wasn't too happy about the owl but we soon learned he was even more unhappy about me and my sister laughing and hanging out he snipped at her and when he snipped at her we knew that this might be a dangerous situation because he probably is becoming really protective over me so we know it's that or the owl well we joke that it's the owl but really he did not want her next to me but we still tease him about it we claim that Cody is jealous of the idea of us getting an owl Cody do you want me to get an owl I said do you want an owl there's another thing he says what I'm telling you he's not excited about this owl don't pull my clip out did you hear that he was like what I will not accept no owl in this house don't worry nobody's bringing an owl to the house how about a toucan do you want a toucan so there's a couple of Cody stories I feel like I've been leaving Cody out for so long with the Cody stories that I wanted to tell you a few and what it's been like and give you a Cody update in short he's having a really good time here he follows me around everywhere and I just love it and oh yeah he's getting bullied by Picasso Picasso is not having it Picasso was the baby and Picasso knows that Cody is really loved so Cody has a hard time in that area because the other birds don't let him understand and don't want him in their environment but he's doing pretty well befriending humans he'll let guests hold him but of course not pet him but you know how African greys are anyway about being pet they're not going to let any random person pet them and they're not like cockatoos where they want a lot of like cuddles and love so he will let guests pick him up and hold him but you know I'll make sure I get it back after like five ten seconds just in case he's really smart he's learning to speak oh he started to say go potty except I'm not sure he knows exactly when to say it or what it's for we're still working on that the other day he landed on my head and said go potty thank god he didn't right Cody he's sweet he lets me pick him up in all different fun ways which is really cute and he's just an overall really cute fun bird and it's so great to have an African gray in the house again and on that note you guys have got to tune in next story time Sunday for the big story I have been waiting a long time to tell you guys this well that's not true the truth is I have been debating for a long time if I should tell you guys this story but next week is the moment so come join and hear the magical story of Cody bring a cup of tea or a cup of coffee and tune into this one because you are going to be amazed and non-believers do not show up to this story because it's going to be pretty amazing or just join in and have fun anyway guys thank you so much for coming to Storytime Sunday Cody and I want to wish you a brilliant week filled with lots of exciting things we also would love for you guys to follow us on Instagram at Marlene McCohen I use Instagram like snapchat so you'll see stories of the birds all day long and my household and the dogs and the birds especially the birds because I love filming the birds so please come visit us on Instagram but more importantly join me on Parrot Station is our Facebook group for people who love birds come introduce your bird say hi enjoy watching the other birds and if you need any help or parrot advice we have so many great people on there so please come and join Parrot Station we love to have you and of course please subscribe because subscribers are very exciting to us so exciting that Cody decided to sit on my head for this we love subscribers because it means that that many of you care about your birds and love your birds and want to improve the life of your birdies so if I could change the life of even just one bird having better food or more time out that is what I'm here to do so thank you guys so much for tuning in we love you say bye Cody bye say bye Cody I'm obsessed


We're moving on to our next subcategory, which for doing the honor to do the honors for the same invite on stage Dina de Souza from Pocket and Arnold Fernandez also colleague from Pocket. Best integrated media campaign social cause is what we are going to be awarding tonight. Could we have the shortlisted nominees please? So there you saw the long shortlist. Our solutions private limited congratulations for winning the bronze medal. Pradhan Mantri Kaushal Vikas Yojana call for skill development. Long shortlist they're very very difficult task for the jury to arrive at the best. That gentleman in the checkered shirt. The gentleman there. Your photographs were flashed there. You were not there. Do you have the ABP live app? Can we see it? You might as well just take home besides the trophy and iPad as well. You wanted it. Where is it? Okay. All right. I'm not taking home any iPad. Our next winner in this subcategory. Let's find out who the medal winner is. India Dettal Banega Swatch India congratulations for being awarded the silver trophy in this subcategory. Best integrated media campaign social cause.


Hi everyone, I'm Joe for jaspyscasebrakes.com coming at you with 2017 Panini Daunress Optic Football Fat Pack Break number 36 with a shot at seven mixer spots being given away here So that's a different dice roll at the very end and for tonight only we're giving away $75 a break credit, which is pretty cool So that's how it'll shake out right here when I re-randomize everybody's names after we do this pack break Top seven will get mixer spots in the eighth person the first at times person right here. That's not in the mixer $95 a break credit There the teams right there all teams are in so as always we're gonna do the break first so good luck to all those folks there Thank you for getting in seven times four and a three one two and seven and final time After seven we've got James down to Gary. It's not for that. It's for the break All right four and a three seven times for the teams and Seven and final time after seven we've got the Niners down to the chiefs. There you go. So she this is 2017 So I believe my homes is a rookie in 2017 so there you go There's the first half of the list right here and there you go Gary chiefs There's a mo homes like rated rookie card in here something like that It'll be pretty cool You still have a shot at the break credit or a mixer spots Mixer coming up after this if you're watching them if you're watching live If you're watching the replay of this, it'll be in a separate video. All right. Yeah, among others Yeah, 2017 class what Karim Han Alvin Khmer Got me some others too. All right, TWC trade window closed. No trades generally and stuff There's the Final official print out. It's just it's not down there. What's what's that? rated rookie Brian Hill Falcons That'll be for Jacob K. I have myself up on somebody else, but There you go. That's it. There you have it Now let's see who wins those final mixer spots and the money. Let's grab everybody's names right here Put them into this list right here. Let's roll it. Let's randomize it three and a four seven times again one two Three and a seventh and final time. Good luck seven All right, so from Adam down to Patrick and everybody in between. Thank you for giving this a shot We'll get him next time and congrats to Tice. You've got the break credit 75 dollars break credit Jacob Jacob Aaron James Asa Adam and Thomas You'll be in the mixer which is coming up right after this. There's another giveaway in there, too Could you win giveaways with a giveaway spot? Yes, you can't I'd be pretty awesome Giveaways with the giveaway spot All right, so next to each person's name.  So, you know, it's from the fat pack break So congrats once again to these seven right here and we've got Drennan with the $75 break credit. There you go. I'm gonna send that to you. Check your email if you don't see it Check your spam folder That's it break Done another break coming up. I'm Joe for Jasper's case breaks calm. We'll see you next time


got ourselves a combination of good base running and terrible defense and it's brought to you by manscaped it's a close play a close shave no nicks that's what happened for our dude miggy row in this at bat he pokes that one to right it was first and third one runs gonna sore gritchick just kind of throws it in to no one so the runners advance miggy's now in a rundown and he wants to stay in a rundown as long as he can so the runner can go home and score and he gets tagged out and then wait he's up and he's running and the ump says out so they don't make a play on him anymore but miggy is saying no no no no no I wasn't out and he's a safe safe safe safe safe safe safe challenge it challenge it he never touched me safe you're wrong umpire respectfully you're wrong Donnie says okay hold up hold up hold up hold up I trust your miggy Miami's challenging the outcall of the runner being tagged between second and first Miami's challenging the outcall great great job getting all those words out look at this so he thinks he tagged him and never touched him you gotta know if you touched a guy or not and miggy's just laying there getting painted and doesn't throw it can still tag him and miggy just runs man he's like oh oh I see what happens that's embarrassing but black says hey this isn't this isn't real right I mean we didn't just we didn't just do all of that now Don manly's touching up baseball feeling it as to review the call is overturned so hell of a job by CB Buckner just every word just emphasize there's this one umpire in the league so shy on Mike cracks me up CB the runner is safe born to speak to a crowd but blacks like what are you guys talking about he's like well what happened was you guys had a bad throw and then he didn't touch him I don't know what to tell you it was really bad kind of good by miggy kind of just really bad by your guys and that's what happened I don't really understand it you got to kind of know if you touch him or not did you feel anything do you got anything do you want anything down there if not manscaped hit him up they're dedicated to helping you level up your body grooming they got the lawnmower 4.0 they got the nose trimmer they got the boxers honesty I wear they're the boxers I wear they're the only boxers I wear they're very comfortable I like them 20% off with free shipping at manscape.com use our code John boy code John boy for 20% off plus free shipping


The Blue Beetles Wheatling down upon the underworld to smash ganglin' Comes the mysterious, all-powerful character Who is a problem to the police but a crusader for law In reality, Dan Garrett, a rookie patrolman Loved by everyone but suspected by none of being the Blue Beetle As the Blue Beetle, he hides behind a strange mask And a suit of impenetrable blue chain armor Flexible as silk but stronger than steel Today's transcribed episode of the Fox Feature, The Blue Beetle Is the second part of the story entitled The Dancing Ghosts of Rocky Hills In the previous episode, The Blue Beetle Through the personal column of the Chronicle Receives a call for aid from the new heiress At haunted gray crags manor at Rocky Hills Rumor has it that on moonlit nights Ghostly figures dance in the ballroom of gray crags manor The heiress, a young girl, Rosalie Greenhold And her maiden aunt are closely guarded by two persons A man called Spider, who serves as coachman And a man with a club foot Who claims to have been gatekeeper For the late owner, Nathaniel Greenhold Entering the manor at midnight The Blue Beetle talks secretly with Rosalie Greenhold As the episode ended, The Blue Beetle Was investigating the Dancing Ghosts phenomenon When a trapped door suddenly opened in front of him And he was catapulted into a deep dungeon As our story opens today, a Mr. Jasper Attorney for the estate is talking with Blackie From the police suspect of being a desperate criminal Oh, look, Blackie, suppose you let me handle this situation After all, I'm the attorney for old man Greenhold's estate And sole executor of the will Mr. Jasper, the girl, she'll have the cops on our necks I can handle her But something's got to be done to keep her quiet After all, she got a message through to the Blue Beetle And he's lying at the bottom of the pit Where pirates used to throw their victims But is he dead? All the chances are his necks broken thanks to the spider But suppose he ain't dead, or injured Well, he's securely locked in, double locks and an iron door Well, I'll feel better if I went out and had a look for myself Well, that's all right, but do it undercover a darkness What about the girl? I'll fake a message from the Blue Beetle And see that she gets it She'll think he escaped and is coming back That'll keep her quiet for a few days Until you can move your plates and presses to some other location They've been there long enough, the place is getting hot Someone's going to get wise to those phony ghosts And start investigating That's right But by the terms of Nathaniel Greenhold's will His niece, Rosalie, must live at the manor until she's 21 And if she don't Then the whole estate, including a fortune in stocks and bonds Goes to charity With you as executor of the estate It'll be slim pickings for charity I see we understand each other You've shared your counterfeiting profits with me I'll share the estate with you You get your counterfeiting equipment away from there And we'll put on a haunted house campaign That will scare Rosalie Greenhold and her old maid aunt Clear out of the state Just one key left to try None of the others will fit There, that's got it Lucky I landed on my feet in this pit And the blue beetles free of his prison Hope no one heard me I'd like to catch whoever's running this show off guard There's a door I'll try that A stone stairway And a light at the top of it Well, here goes I see, Blank, he's taking an awful chance Keeping this place as headquarters Yeah, it was okay for turning out this kind of dough Until that dame came to live here Them dancers upstairs throwing shatters on a window Sure scared folks away from this place Here, file these bills in the suitcase with the others Okay, I'll take it It's probably clubbed for down the gate Hello? Yes, spider's here Just a minute, that's for you, spider No Hello What? Blackie says dismantled the press Yes, yes Good, yes, yes Okay Yes, I got you Huh? Deliver the fake dory knee to the laundry and hastings When I take the girl in a rant for a drive in the morning That's how it's done Goodbye Well, the blue beetle will spoil that little game But first I'll have a look upstairs And see what makes the ghosts dance I took your aunt's place on the drive this morning Because I wanted to have a talk with you, Rosalie What about? I don't think you trust me, my dear Why should I? I'm not permitted to have friends at the manor Nor to visit outside places alone Those were your uncle's orders, Rosalie After all, he wanted to protect you From fortune hunting men and social parasites Who might take advantage of your trusting nature When you came into your fortune But what about all those strange goings on at the manor? Wait, last night something terrible happened What about last night? What happened? I shouldn't have said anything Is there something you've been keeping from me, Rosalie? After all, your uncle trusted me Why shouldn't you? Well, last night, the blue beetle The blue beetle? Why now, that's very interesting Because I clipped this out of the paper this morning You may be the Rosalie this was addressed to Now, here, read it To Rosalie Had strange experience last night with ghosts But I'm safe now Advise you leave manor as soon as possible Sign the blue beetle Oh, I knew I was right That terrible place, I won't stay there another night Well, here we are at the laundry, Mr. Jasper Shall I take the bag of wash in, sir? Yes, I'll take it in But be sure to get a receipt, spider Yes, sir Just a moment there I'd like to have a look at that bag What's the idea of this? Who are you?  Yes, the blue beetle He phoned me an hour ago Mr. Jasper, what does this mean? Well, somebody must have switched suitcases on us This is a frame up No, is that so? Well, I'd say you two are in a tough spot I demand to see your warrant, sheriff I stand on my constitutional rights As a practicing attorney, my advice to you is Get a good lawyer What puts on the phone, Blackie? Okay Hello? What? The ghost is dancing up at Grey Craig's But it's only midday Where's Spider? All right, phone up to Slim and tell him to stop the dancers What? What's that?  The cops ain't got nothing on me Perhaps not But I'm sure they'll want you to demonstrate Those mechanical dancing dolls upstairs That threw ghostly shadows On the windows of the old ballroom Sorry, I can't stay for the final curtain But I'll read about it in tomorrow's papers The blue beetle's job is done The dancing ghost of Rocky Hills Will dance no more at Grey Craigs Manor And so another gang of criminals Was rounded up And brought to justice by the blue beetle But Officer Manigun couldn't make the arrest Because of being laid up with poison ivy The moral of this story is Deception can never win for long Truth will always triumph in the end Also, as Officer Manigun would say Stay away from poison ivy What new adventures await the blue beetle In his unceasing crusade against crime This question will be answered In the next transcribed episode Of the blue beetle The beetle is a copyrighted box feature Appearing in Mystery Men Comics magazine And the blue beetle magazine The blue beetle is on the air Twice a week on this same station Consult the broadcast schedule In your local newspapers And don't forget to listen in to The blue beetle


So just to remind us, since we talked about the themes and you know which ones the countries are, but I remind you that we're going to collect quantitative data with almost 3,500 people. So it's important to remember that this is an individual survey, not a household survey. So we're going back and forth on this. But while there are some components relative to the household, it's very much a targeted survey for individuals only. So the design process is the following as it's still very much ongoing. So the work package developed their framework and gave me some guidance. And I came up with a preliminary, very much preliminary draft, which was already very long. It was, there was some back and forth and some amendments made to this draft, but then we convened the survey design panel. So in each country, we invited a group of experts to become part of this design panel. So these were municipal actors, academics, representatives of NGOs, CSOs, and wherever possible, also representative of the displaced. So these panels have happened now in three out of four countries. Journal is actually scheduled for tomorrow. That was really interesting. So we shared the survey with all of them, invited them to provide written feedback and then convened them for a half-day workshop where we went through the tool in detail in all the different sections, you know, and discuss indicators, conceptual understandings of certain things. And also, you know, which questions could be cut, which questions we're missing when it comes to, you know, quantifying things like well-being and self-reliance. We will, by soon, I begin starting, I believe starting next week, hold survey design focus groups with displaced persons in all of these countries in urban and sometimes in camp context where we ask them, you know, when you think of self-reliance, when you think of well-being, what does that mean to you? What do you think is really crucial for getting there? So it's not just us coming with our frameworks and imposing those on these people that are in a way that is also a way for them to co-design the survey. And then we go back to the drawing board, integrate all this feedback and hopefully have a tool that translates conceptual understandings of well-being indicators for measurement, examines the building blocks of self-reliance, and yeah, it pulls all of this together in a way that will allow us to have a harmonized tool that is basically the same for all contexts. So we can draw cross-country comparisons, but also has country-specific modules, choices, and options where necessary. So taking all the input from word packages one and two, we obviously end up with a very, very big tool, right? So we're asking necessarily we need to have profiles. We ask about basic information about the respondent and their health, when we ask about the displacement journey for the displaced. Physical and natural and bodily well-being is basically surveys, if you will, on health, on housing, on assets, social capital and well-being.  The livelihoods, strategies, and economic well-being section is very large because we're not just interested in a snapshot of their livelihoods at the moment, but we'd like to understand these, you know, while also taking into account their previous skills and previous lives, lived experiences, right, how has what they've done in the past and the skills they have acquired in the past influenced their trajectory in their current place of displacement. But we don't just want to know what they do. We also want to know how that influences their well-being. How do they like it? Do they think they're being paid fairly? Can we say that they have decent work? But of course, when we look at their livelihoods strategies, we can't just look at work, right, because we also need to understand, you know, what else might input into their financial well-being, such as remittances, aid, receipt. So it's another big chapter, of course, to capture. And finally, we also want to understand now that we know them so well, right? We also want to understand what their aspirations are. Are they going to stay put or do they have intentions to re-migrate? What are their preferences between a camp and an urban setting? What do they actually know about each other? And how are these choices made? They are choices, you know, when it comes to settling in a camp or an urban environment. So, again, I'd be very happy to share with all of you the draft tool as it stands. But this is really all I wanted to say about sort of the themes we're addressing. The tool at the stand right now, we've sort of run through it. It's longer than that. It takes longer than 90 minutes. It will need to be cut. But we'll need to figure out where we can cut while still getting at these very important aspects that were just described by our colleagues. So the challenges we have, of course, if we, you know, if we think of this as aggression, but you're not outcome and independent variables, we also need to quantify somehow with that tool. We need to quantify well-being. I don't think it's been done in this context before. We, of course, need to quantify self-reliance. And then, of course, we need to tackle the issue of sampling. How do we sample them? So we want to sample 380 displaced in urban and 380 displaced in camp environments. So in camps, it should be pretty straightforward. But how do we sample them in urban environments? So I'd love to talk to the people here about how they might have achieved this in the past in a replicable fashion across different contexts. So we want to sample the first half randomly. And the second half, they will target people who have a work-related source of income. This is an order for us to actually have a sample that, you know, large enough to draw some solid conclusions on livelihoods for WorkPackage 2. So we're just trying to figure out how to do this. We were thinking of doing a satellite-based sort of random walk geographic sampling with random starting points. But that might not work if the displaced population is hidden or too rarified to find. So something we'd love to discuss with you. In terms of timelines, the survey design panels this month focus groups next month. And we're hoping to finalize the tool in late November and start piloting in Afghanistan and Kenya in December and then begin the data connection in those two countries with Jordan and Ethiopia happening in a second wave in early 2021.


It's interesting in our work with public architecture we have, we're interacting with an array of funders, an array of people that have never dealt with architecture and design before and they think of shelter as a basic human need but the concept of architecture and design as a basic human need like probably never crosses their mind. There are far far more basic things, health, education, housing and so on but the thing that we try to communicate and the challenge that us as a design community is up against is that we need to better articulate how design can improve those truly basic human needs. It's still a secondary thing whether we like it or not. Well I'm not sure that profession has failed unless you go back to the very beginning. I mean architecture was set up from the moment that became a licensed profession. It was set up to be elite. It was set up to be privileged and it was always about serving a client as opposed to serving the public and there's some purists who want to preserve that. I think it's to the detriment of the profession. I think that there is the capacity to do both but for the most part our professions never attempted to do the other thing. There's tiny little examples of that and our practice is humbling among those examples and there's a few other ones but for the most part this is a professional service industry and it is focused on people that come to us for help rather than architects being proactive and identifying problems and seeking to solve those problems and yet again we do see some growing examples of that. We have a long history that we need to try to recraft and I don't think that there's any need to apologize for that history at this point. I think that there's a lot we can learn from that history and there's some things we've done very very well as a profession but overall if we want this profession to have meaning in this new economy in this new world it needs to really change the typical designer-client relationship and really reconceive what the client is and I believe that the broader client of the public really has value increasing value. Well there's precedence for that with the WPA and other initiatives of that sort the list is pretty short but government clearly values design it just might be at a different standard than the rest of us would like you know clearly there's the Obama administration their campaign website even the new White House website value design I think that there's that there's an opportunity for that. The National Endowment for the Arts has a big role to play when it comes to advancing art and design as part of our our national identity but and there are also precedents for fields entire fields like public health and even the private medical profession receiving government funding because they've demonstrated the value of their services and the legal profession as well there's there are multiple legal service providers that are funded in the same way that our community design centers across this country very well could be funded if we could construct a case and if we could get that case heard. Now some of that funding is obviously shifting but but there's certainly government needs that architects architecture firms or private architecture firms as well as these community design centers have the ability to fill it's just a matter of again making that case and having that case heard. There's obviously the perception that architects design houses that they work with blueprints that they draw with a t-square that kind of thing there's we've limited as a profession we've limited ourselves to a very narrow piece of the building lifecycle and so architects aren't typically thought of in terms of the very early design strategy or the the master planning they're also not thought about you know the post-occupancy of a building and I think that there's there's tons of potential there for design to make a difference for a dollar to be made for any number of things that could really be of value both internal to the profession and external you know as the public sees us. It's interesting when people begin to talk about the changes that they want to see in the profession they start with the schools I think that's largely because there's a quantifiable number of those schools and those schools are actually regulated to some extent there are tens of thousands of firms and there's very very little regulation of those firms for better or worse and yet we rely on those firms to educate recent graduates toward licensure to do that kind of training and you know there are real limits when it comes to the the post-graduate training of architects and that's how we see so few relatively speaking getting licensed these days and I think that you know the profession as it's currently defined by the AIA and the other regulatory groups is is small and shrinking and that's a real problem because it's not as matters. Well I think there's a great deal to look forward to there's always going to be something to be proud of relative to a profession or any any community of the sort you know until the recent market crash there was a great deal to celebrate about what architects had done with the relative excess that was afforded to them in terms of capital for projects new you know capital actual physical buildings that that were conceived during this time period but now we're going to have a chance to see what the design community can do with less and what we can do with this added capacity that we have to potentially take on projects that were otherwise ignored by developers by public policy and so on and so some of them might remain just ideas conceptual designs but some will inevitably be advanced to construction and make significant contributions where they're least expected and the the biggest challenge that we're going to have is to really reconceive what architecture and design is or what they are all about and you know I think that we're up to the challenge.


We had the idea that if we're going to do something about carbon dioxide, we wanted to make it profitable for businesses to capture and do something useful with that carbon dioxide. So we began looking at different types of technologies that already existed to do that, and we looked at innovations that weren't being commercialized. And in the process we found this great concept by NASA during the 60s and 70s, where they were looking at the possibility of going on long space journeys to Mars or planets beyond that, where astronauts would be on a flight for a year or more. And in those cases, one has to figure out how to utilize and recycle all of the resources on board that spacecraft. And so one of the things that they had to figure out was how to recycle carbon. And one of their ideas included using microbes as a way of recycling that carbon dioxide, creating a closed looped carbon cycle on board the spacecraft. So similarly, we use microbes to make things like protein, and microbes are an integral part of our food production system already. Microbes are used to make yogurt, to make beer, to make cheese, and we are taking it to the next level. We're using microbes to make protein. So Earth is our spaceship, and our spaceship has a crew that's growing to the tune of 10 billion people by 2050. And so we have to figure out how to sustain life on Earth. We have to do things in a more sustainable way. We have to address our carbon problem. We have to produce food in a way that is scalable and nutritious, but doesn't negatively harm the planet. And I think one of the benefits of this prize is that they are encouraging and accelerating companies that have solutions to help us sustain life on our spaceship.


So defo, mae'n rhan sy'n ish, mae'n dweud o'i standon i'r enghwm eich cwm.  No, not by that. With them going straight into that start, and of course people are saying it, we get him back, so we'll play against Palace and so will he, and you're like, A, no, they won't. And B, they shouldn't have had anything, we've won back to back games. And I think as good a players as we hope they're going to be. I think everybody should have to aim that start in place and build up to that. I've said it from day one, that one of the things that has encouraged me this season is the fact that we didn't start the season with every single new player in the team. I'm not going to say it's been an evolution because it's only been six or seven games, hasn't it? But we haven't had, you know, we started the season with Leighton Baines, and then Luca Dean has allowed maybe to just sit on the bench and watch a couple of Premier League games at ground level and see the pace and introduce to them and play a league cup game. I'm not expecting that of him. And then he gets in the team he does very well. You know, Zuma, okay, he's a little bit more straight into the team for him because it needs it to be, but he's gone in with Charleston. Yeah, but he still sat out, didn't he? Yeah, yeah, with Charleston, okay, he was introduced straight away, but he was a Premier League player, so that's okay. But now he's been dripped in, then he gets his first start and he plays very, very well. So we haven't had to rely on those new signings, and I think that's important. That's important, not just for them, but for other players. It's important for players like Michael Keane, who it's dangled in front of him. We just signed two new centre-offs. We just signed two new centre-offs. Mason Holgate, like, giving them number two shares. That's the challenge. Can you come up to the challenge? And he has. So that's the next thing. Now these players will come back. And I think it's because we're not used to it as a club and not used to having a decent squad. I don't think it's fundamentally how we process how a team is set up. Other teams in the, you know, who are like the top six, maybe excluding Spares, maybe, but they are at a point now where their fans fully understand that it's not going to be the same team week-in and week-out. When they buy a player, they don't necessarily say, well, where's he going to play? Well, who's he going to get ahead of? So I take one, for instance, and this is not going to be your, it's not your favourite person in the world. So Liverpool brought in Shaquiri, right? No, I know you don't particularly like Shaquiri as a player, and I understand that. So Shaquiri, you wouldn't have Shaquiri, but Liverpool did have Shaquiri. Now, where I remember when they were getting him, and I said to you exactly why, I thought it was a good sign. Because he is that player back in Star Games, the game before the Champions League game, or the game after the Champions League game. And he had something, and he has got something, and he is a good player, but he's not a consistent player. But he pushes other players, there's about levels, isn't he? And sometimes with a squad, you need to have players for different occasions as we spoke about, but you need to have players that are going to push other players. So, Zymer and, you know, be looking over his shoulder now. Michael Keane will be looking over his shoulder now. Tom Davies will be looking over his shoulder now. Looking and thinking, Gomez is coming back. Now, of course, it's different for us, because we won't see, we won't see on Jake, we won't see on Jake Gomez till he kicks up ball for us. They'll be training with it every day.   But, at the same time, if they do play in your position, then you have to raise your game. So, for some, like, if Andre Gomez comes into training and he looks Boston, that's the challenge, isn't it? Tom Davies straight away has got up his levels. And I think for him, especially this season, I think that's where the manager has probably challenged him and said, Tom, you can have the position. Go and take it, take that position. It's up to him where he takes it. And I think that's where these players coming in now are going to push this squad. And we're going to see who's up to it. I mean, of course, the manager has to have a certain level. And I'm not sure the last couple of managers have had that level. And I think that's where they've gone wrong, where you've got to have that level. I always say, Pochettino, I always look at him and think that level he said to those players when they came in. Who's up for this? Cain was up for it. I'll have a bit of that. Delhi Ali was up for it.  Andres Tarnton was like, no. I don't fancy this. I want the easy way.


Joe McDave, Dan Lundgren, Dave Martin, and Ben Glyde. To make that movie and play the part of George Gip. Of course, the goal was, or the role, was a young actor's dream. It had a great entrance, an action middle, and a death scene right out of the opera. But my generation, well, we actually knew the legend as it happened. We saw it unfold. And we felt it was saying something important. George Gip weighed five pounds less than I weigh right now. He walked like a dog in a slouch, and almost a wimp. He looked like a football player, only when he was on the field. But they were close, and he was totally able to use his winnings from those games to buy food for desperate families and to help other students make their way to Notre Dame. And the reason he does such a thing ever first felt the aid of the sore throat that would lead to the illness. You see, there was no mirror in the drugs in those days. The promise of young life was there. But the point is, George Gip, couldn't forget a friend. I've always thought that it was no mirror coincidence the legend of George Gip and the development of Armistice and Courage, and all the other things we call character. The goodness and love of life of this generation. He did Germany, and there was almost nothing against it. Notre Dame team, talking with them. Not only deregulation, but design and technology has made our heroines more efficient. That's all I've ever wanted to know. We have a range of Ukrainian investments through the time our working people and business leaders have hunkered down on the care of the worst of lower education. The heavy investment in every economy through the early part of the technique is paying off now in a big way. The President of the United States wants to open the government to know that all of those who say the problem is too big can't be helped. That's the character of ours. A few years ago, when we said about the government, there was recognition as non-signal defeats at the beginning of Ukraine and victory in Ukraine. And I hope that each of you who have joined us can say that drugs hurt, drugs kill, that each of us must just say no to drugs and drug users. And most of all, we're giving America what America deserves. You're very best. And that means a drug-free generation. And may I challenge you? Why not? Why not make your generation the one that said one sense for all, no more drugs in the United States of America? Ready to our schools? We've learned what's always been known here in today, a value in the essential part of educational excellence. Throughout the nation, parents and teachers are gaining greater control over local hurricanes, emphasizing the precincts, making their children's education a priority in all of our lives, and their right to do so than in all of the other epic circles you can find. You.


So I'm going to start out today by talking for a few minutes about vitamins A, D, and K, and where we get them in food. And probably for a lot of you that will be reviewed, but I think it's good not only to get everyone on the same page, but also to start out that way so that we stay from the get-go grounded in what are the practical realities of how we can use this information as people who are interested in diet and lifestyle. So vitamin A comes depending on how you use the word, it can come in two forms. The form of vitamin A that we need in our bodies for all of the functions that I'm talking about today is called retinol. It's only found in animal foods. And by far and away the best source of vitamin A is liver. That's because all other animals like we do store the main vitamin A storage in our liver. And that's true for fish as well. So the livers of fish are rich in vitamin A and one way to get vitamin A is to consume cauliflower oil. There are smaller amounts that are found in butter and egg yolks and other animal fats as well. But if you think about butter and egg yolks these are the fats that are really important to the reproduction of animals.  So the egg has to contain a very rich supply of nutrients that's going to support that entire development. And if you think about milk products, milk products are really the only food on the planet that's actually designed to be a food in the sense that the mother cow or whatever species it is is making that milk specifically to nourish a young calf through development. And for the same reason, this is much more reliably going to have vitamin A as well. Now that of course all depends on the diet of the animal. So if you have animals that are raised on pasture and have greater access to vitamin A precursors in their own diets they will also be richer in vitamin A. We all are familiar with carotenoids from carrots. In general red, orange, yellow and green vegetables are very rich in carotenoids that can be about 10% of the carotenoids that are known can be converted into retinol. In general if the plant is any of those colors that's a reliable source that it contains pro vitamin A carotenoids. However the ability to use carotenoids as sources of vitamin A is highly variable and it's not really reliable because as you can see on the screen there are a large number of not only circumstantial health related factors or factors related to how you use the food but also factors like genetics that are pretty much out of our control. So if you look at the different types of foods they all have different matrices and that affects our ability to convert carotenoids to retinol. And so that range tends to be three to 25%. If you take something like vegetables it's gonna be closer to 3%. If you take something like red palm oil it's gonna be closer to 25%. And if you take fruits it's gonna be somewhere in between. Now we can control the bioavailability for example by cooking those fruits and vegetables or by pureeing them and that will allow a greater conversion of those carotenoids to retinol. However there's a bunch of things that are more or less beyond our control or are very difficult to control. So if you look in the bottom few bullet points you can see that dietary fiber, parasites, toxic metals, oxidative stress and deficiencies of iron, zinc or protein or hypothyroidism can all decrease the conversion. And then conversely you can increase the conversion with dietary fat, vitamin E or a deficiency of vitamin A. And this last point is what many people refer to when they say that carotenoids are the preferred form of vitamin A because you only make as much into retinol as you need. And that's true because if you're deficient in vitamin A your body's gonna say, oh, we need a lot more vitamin A let's make more of this enzyme that makes that conversion.  And if you look at, it's not that relevant to us most of us but if you look in for example the developing world you actually see a profile of protein, energy, zinc and gastrointestinal parasites that makes it very difficult to obtain vitamin A from those foods. And then finally, the genetics is the factor that's totally beyond our control. Our knowledge of this has been increasing rapidly over the last few years but what we see so far is that if you take for example people with European ancestry about half of those people will have their ability to convert carotenoids to retinol cut in half compared to the other half. And within that half, the majority of them being about one third of the total have that ability cut fourfold. So you take half of people with European ancestry and you give them a certain amount of carotenoids and they'll make a certain amount. And then you take a third of people with European ancestry that same amount of carotenoids they'll make four times less. So that's a huge difference that's well beyond our control. And the groups that are discovering these polymorphisms are always publishing new data about new polymorphisms.  And of course regardless of your genetics they're operating in the context of all these other things. So in my opinion it makes the most sense to at least get basic adequacy of retinol and then also eat a diet that's rich in red, yellow, orange and green vegetables. But if you are trying to get all of your vitamin A from colorful vegetables then it's kind of a lottery. You may be getting that and you may not be. Vitamin D is we all know we make from sunshine. It's also in cod liver oil, fatty fish and smaller amounts in butter and egg yolks. I would say the data is not very rigorous at this point but there are some cases where farmers have been sending in pastured egg yolks to I believe the magazine was called Mother Earth News that did some analyses of pastured egg yolks and the amount of vitamin D that's in the egg yolks actually makes them competitive with fatty fish. So if these foods at the bottom are from animals that are raised on pasture it may be the case that that term smaller is less significant and they're actually competitive with these other foods. If you look at vitamin K we can break it into two forms, vitamin K one and vitamin K two. Vitamin K two is further broken down into many sub forms and it's not necessary to go into great detail about the sub forms but it will come up as relevant when I talk about the mechanisms by which fat-soluble vitamins affect sex hormones. So I will talk about it a little bit here and if you take leafy greens as an example because vitamin K one plays an essential role in photosynthesis, the greener the plant the more the K one and then animals will eat that vitamin K one and they'll convert a portion of it to vitamin K two and so you can again connect this to animals raised on pasture. If cows are eating grass they're getting a lot more K one in the diet than if they're eating corn for example. Now the conversion to vitamin K two is also like carotenoids it's highly variable and somewhat unreliable. I would be really surprised if there was a lot of genetic variation in cows because cows tend to rely almost exclusively on plants for this. I don't know if there is but if you look at humans and you look at rodents and you look at birds you see an enormous variation in the ability to convert vitamin K one to vitamin K two. So this introduces kind of a confounding because I'll talk about the importance of getting K two specifically but it's sort of like vitamin A like you may sort of win that lottery and maybe you're a good converter of K one to K two so maybe you can get by with mostly leafy greens supporting those systems but based on what we've seen you probably can't and I'll go into a little bit more detail about why I'm saying that later. But vitamin K two is also made by bacteria and that means it also comes up in fermented foods and it also is produced in the intestines. Now it's really unclear whether the microbiome in humans actually contributes to nutritional vitamin K two supply. I would say the evidence on the whole is that it does not and that's partly because when the bacteria make it they make it inside their own membranes and you would actually have to digest and destroy those bacteria to release it and then absorb it and they're also doing that mostly in the colon beyond where we would absorb vitamin K in the diet so I really doubt that that's relevant.  When we take a food and then we ferment it with bacteria and then we eat it that's kind of an analogy there. Anyway that will add vitamin K two and then the fermented food will be rich in vitamin K two and sort of the grand example of that is natto which is a food in eastern Japan that the most people in here probably wouldn't want to eat more than a little tiny bit of if that because of its gooey texture and it's a very strong taste and smell but it is the highest known source of vitamin K two that there is. But if you look at what most people are eating most people are getting their vitamin K two from egg yolks and cheese and cheese is a really interesting example because it synthesizes all of this information. So when the cow eats vitamin K one in the grass some of that vitamin K one gets into the milk. Some of it is converted to vitamin K two and the K two goes into the milk. Then we take that milk and we ferment it into cheese and the bacteria make more vitamin K two and then the cheese winds up having that all that diversity of vitamin K forms. Now egg yolks just happen to be rich in it and people eat a lot of eggs and so that's why they're important and you won't see that. In eggs you will see that the vitamin K two is basically exclusively a form called MK four, menaquin on four and that's really important because that represents the fact that all animals including humans to the extent we convert K one to K two we convert it exclusively as MK four. Whereas if you look at fermented foods you'll see a lot of other different types of vitamin K two and the predominant one is generally MK seven that you're seeing in those fermented foods. And if you look at supplements in the market you'll see MK four, you'll see MK seven and so on and so forth. And the reason that this is interesting is because there's some pretty convincing evidence that although what we most understand about vitamin K those forms all overlap in their function to a certain degree. There are some specific functions of vitamin K that are only emerging now that seem to be exclusively dependent on MK four and that would explain why animals including us when we turn K one to K two exclusively make MK four. And in fact it's not just K one but we could also consume MK seven and convert a portion of it to MK four. We could consume any of the other meniquinones that are in fermented foods and convert a portion of it to MK four. So basically any vitamin K can be converted to MK four and MK four is the only form of vitamin K that humans will synthesize. It's the only form of vitamin K that chickens will synthesize and on down the line. So we'll come back to vitamin K related mechanisms and it'll become clearer momentarily why that's important. So there are actually a number of different mechanisms that can be involved here. And one thing that's known and that's been known for a long time is that the active hormonal forms of vitamin A and D which are retinoic acid and calcitriol both of those independently will act on gonadal cells to increase sex hormone output. And that's known from inducing deficiencies in animals and repleting those deficiencies and it's known from just taking gonadal cells and dropping the active hormonal forms of those vitamins on them and seeing what happens. Now, it's my guess that these mechanisms are not relevant to most of us in this room.  But I'll mention briefly that if you take the animal experiments of the vitamin D deficiency, most of the evidence indicates that you have to make the animals hypocalcemic to compromise their sex hormone production through that specific mechanism. Hypocalcemic is a profound deficiency of vitamin D. If you take someone with early rickets, their serum calcium levels will be within the reference range but towards the bottom of it. They will have to progress to severe rickets before serum calcium drops below the bottom of the reference range. So when we're talking about these experiments, we're talking about animals that were made really, really, really deficient in vitamin D. Vitamin A, I'll show you momentarily a study that demonstrates how this is very compelling when you have someone who's deficient and when we view that study, you'll see why you probably have to be really deficient for that mechanism to be important. Before doing that, I want to review a few of the other important mechanisms. So I alluded to the fact earlier that Mediquinone 4 has some specific physiological roles in our metabolism and one of those is to increase the expression of the enzyme CIP11A, which is the enzyme that converts cholesterol to pregnenolone. And that is the first step that's involved in the committed synthesis of all the steroid hormones, including the sex hormones. And so this can be relevant, clearly relevant to producing enough hormones and probably relevant to contributing to the right balance of hormones as well, because, let me skip that thought. Okay. Moving on, there's one other mechanism that's important.  So if I were to ignore everything that everyone else had ever said about osteocalcin until Gerard Carcenty's lab started discovering what I'm showing you on this slide over the last decade or so, the story looks like this. Actually, his story starts over here and I'm adding this part. Okay, so what I would add to this story is that vitamins A and D synergistically cooperate to increase the expression of a protein called osteocalcin that's primarily made by bone cells and thus the name osteo. And it binds to the extracellular matrix in bone, which is mostly calcium, thus the term osteocalcin. And if you take cells and you just put a little bit of A on them, you just get a tiny bit of osteocalcin, same thing if you put a lot of A. If you just put a little bit of D, same thing. But if you put A and D together, you get a massive increase in osteocalcin. So this is a synergistic response. The osteocalcin that you get from the combination is far greater than what you get from adding the effect of A alone to the effect of D alone. Now, if you don't have vitamin K, you won't carboxylate, which we could often think of as an activation process. You won't carboxylate that osteocalcin. And carboxylation in this particular case is what it allows it to bind to the bone matrix. Once it's in the bone matrix, during the process of bone resorption, it gets released and it gets D carboxylated to form under carboxylated osteocalcin. And under carboxylated osteocalcin acts on the testes in males to produce testosterone. And it acts on various tissues in the pancreas to increase insulin production and other tissues, especially adipose tissue, to increase insulin sensitivity. And so although you get higher insulin levels, you are extraordinarily sensitive to that insulin and you have an overall strong improvement in the metabolic profile. Now, I will say that you can make a strong case that this is relevant to a lot of us in this room. And that's because if you look at the general population, you'll find a lot of under carboxylated osteocalcin in their blood. And you'll also be able to correlate that, for example in men, the amount of under carboxylated osteocalcin correlates with testosterone levels. And in women, it correlates with adiponectin levels, which are part of what creates this insulin sensitivity response. And so that makes it seem really relevant. Now, I will back up and I'll explain why this story is a little bit dirtier, but actually this is the dirt on top of the old story. So the old story was that osteocalcin needed to be activated by vitamin K and that was good for the bones. And how it was good for the bones was sort of vague because if you took mice and you deleted their osteocalcin gene, their bones didn't look that bad. So this was sort of a puzzle for a really long time. And there were always these studies coming out that were using this as a marker of vitamin K adequacy. So if people had higher under carboxylated osteocalcin, we would say, hey, wait a second. No, we wouldn't say, hey, wait a second. We would just jump right in and say, oh, they must not have adequate vitamin K reaching the bone because vitamin K isn't carboxylating it. This really, now there's truth to that story because if you don't have vitamin K there, the osteocalcin will just spill out into the blood without being carboxylated. But that's far from the whole story because the under carboxylated osteocalcin when it's released during bone resorption is good and is necessary for all these positive metabolic effects. And in fact, one of the most recent studies found that under carboxylated osteocalcin is actually a critical part of the adaptive response to endurance exercise. So there's a lot coming out about why we actually need this in the blood and it really muddies the waters of trying to use that in the blood to say that person doesn't have enough vitamin K. But here's the deal. If this is supposed to come out of the bone during bone resorption to provoke these responses, it's gotta be in the bone first. And if you are not making enough A and D, you're not gonna have enough osteocalcin. If you don't have vitamin K, it's not gonna go where it's supposed to go. And it's not gonna get released at the right time to create that response to the right thing. So I would argue that this is a mechanism that's probably relevant. It's gonna be really hard to do studies about how it's relevant because you can interpret under carboxylated osteocalcin in opposite ways when you see it in the blood. But it implies that you have to have all these things together. And if you just put D in, you're probably not gonna get a robust response. Or if you just put A in, you're probably not gonna get a robust response. And I did some research in my laboratory that I haven't published yet, but I found that vitamin D alone could increase under carboxylated osteocalcin, but only when it was a massive dose that causes hypercalcemia. So you're not just gonna take 3,000 IU a day or 4,000 or even 5,000 probably and actually get this response. But maybe you would if you combined that with A and K to get the coordinated mechanism. All right, so let's shift gears now and look at a few human studies. This study is the most compelling study I've ever seen on vitamin A and testosterone in humans. And what they did was they took boys who were not undergoing puberty and they gave them either testosterone or oxandrolone, which is a synthetic testosterone-like molecule that provides a similar response. And what I'm showing you here is the proportion of the sample who had their testicles increased to the size that we would say that puberty had been induced. So if you look at six months, every column is zero except the columns where they provided vitamin A and iron, which is called nutrition. And if you look at 12 months, everything is 100% that received any kind of treatment except the control is still at zero. So vitamin A and iron not only are as effective as testosterone replacement therapy and inducing puberty, but it works faster. So on the one hand, this is absolutely remarkable because that means that in most cases where people are being treated with anabolic hormones, you may be able to just fix their nutrition. On the other hand, look at the dose that they're using. This was 6,000 IU per week of vitamin A. If that is what's providing that response in that study, then it's probably totally irrelevant to most of us in this room because that means you're only gonna get that benefit if you're not already consuming a lot more vitamin A than that. And most people who are nutritionally adequate are consuming a lot more vitamin A than that because even the RDA for most of us is gonna be around 3,000 IU per day, which is a lot more than 6,000 IU per week. So this is an incredible response in what looks like it's probably a very deficient population. Vitamin D, we know observationally that if you look at men, as 250 HD increases, so does testosterone. And it peaks at about 35 nanograms per milliliter. And then it kinda starts to go down after that. And as you see this increasing gray area, that's the variation. And so it gets more variable and we don't have as many people up here, so the increase in gray area indicates lower statistical precision. But if you look here, it looks like the main benefit that you get is 35 nanograms per milliliter. Keep in mind that the numbers on the x-axis are nanomoles per liter, so I converted it down here. Now there's also evidence that from one small trial that vitamin D alone will increase testosterone in males who have poor vitamin D status and poor testosterone status. This is really complicated, so I'm gonna draw your attention to a couple things that are on here. And one of that is that their 250 HD is increasing from 13 nanograms per milliliter to 35 nanograms per milliliter. 35 should sound familiar from the previous slide. PTH is the signal of the body's perception that the body is deficient in vitamin D and calcium. It went down from 39 to 34, so this was in the range that suppresses PTH. And so I would look at this and I would say, okay, maybe if you're very deficient in vitamin D, that works. Now the problem with this is that after this study was done, there were 12 other studies where people went back to trials of vitamin D. Yeah, I did that on purpose, yeah, thanks though. There were 12 other studies where people went back to the data from previous RCTs with vitamin D supplementation and they found that there were no effects in any of the 12 trials. So I tried to look at this and I said, okay, wait a second, probably they weren't as deficient in vitamin D. Looked at some of them, no, that's not the case. I said, okay, wait a second, maybe they didn't have low testosterone. No, that's not the case. So this is disconcerting because one of the things that you would expect from a pool of small studies is that if there's no effect, some of the studies are gonna show that there is one. And that's because if we say that, when we talk about statistical significance, we say that if a p-value is 0.05 or less, it's significant. What that means is that in less than 5% of the cases, we would expect to see that result if there isn't one. That means that if we ran 100 trials, we should see five trials where we did see that result when there really isn't one. So if there's one trial that shows an effect and there's 12 that shows there and does not, the collective evidence, unless you can find something very unique about that one trial, suggests that there's no effect. But this gets even worse. So look at the total testosterone in the first red box. The reference range for total testosterone is nine to 58. And you can see there that it went up from 11 to 13. So these guys were at the total bottom of the reference range and they moved up in a statistically significant manner to the total bottom of the reference range. So even if that's statistically significant, how clinically significant is it? And if you look at their free testosterone, which is generally thought to be the index of bioavailability, there's no statistical difference, but it's slightly higher in the placebo group. Now, I went through and I looked, okay, what about in females? And there's a significant body of literature, again, showing observational studies that aren't borne out in clinical trials. But I did find this one study that was very recent. And this was women with polycystic ovarian syndrome, 54 women, and they gave them 400 IU vitamin D, 1,000 milligrams calcium and 180 micrograms of vitamin K2. This was in the MK7 form, which like I said before, a portion of could be theoretically converted into MK4. And what you can see is that if you look at free testosterone and DHEA sulfate, which are androgens that are too high in this case, I can't see these numbers very well, but they are decreasing from 3.7 to 1.6, 1.9 to 1.1. They're basically being cut in half. That looks like a meaningful improvement in the high androgens in women with polycystic ovarian syndrome. Now, is this because they use the combination instead of one nutrient? Or is it just that the vitamin K2 is the only factor that matters here? Or is this an anomaly? And if we did 20 other studies and would find they all have no result? I don't know the answer to that question, but it looks hopeful, not only because this is the only study where they're actually putting vitamin K into the mix and actually using a mix, but also because we could worry, well, if fat-slable vitamins increase sex hormones, does that mean that it's gonna make polycystic ovarian syndrome worse since some of the sex hormones are too high? And this suggests that when you're dealing with nutrition, what you're dealing with is not to try to manipulate something up or down, but provide the body with the raw materials it needs to regulate itself. And I think that's what we should be trying to do. So I would conclude that the principle that fat-slable vitamins help increase and optimize sex hormones has very strong mechanistic support. But there's no human trial that's provided definitive evidence that a particular dose of a single vitamin in a particular context will do that in humans. And context is too variable and too important to expect any such RCT to ever do that. The likelihood that fat-slable vitamins will help in any context depends on number one, what is the specific inadequacy? Number two, are the relevant synergists present? So if you take someone who is deficient in vitamin D and not K, why would you expect K to work and not D? But if you take someone who has the opposite profile, why would you not expect the total opposite of that result to happen? So yes, I think we can get good RCTs if we're able to hypothesize and take specific samples that we say fit a context where a specific treatment will help. But if we just take random samples of people and throw vitamins at them in different combinations, I think we should get really confusing results because that shouldn't be the approach that should work if we just think about what's happening in the body with common sense. So I would say we can all try to get some midday unprotected sun exposure, not enough to burn, use fatty fish, egg yolks, preferably pastured, get calcium from dairy products, bones, leafy greens. I don't think we need a lot of data or RCTs to do that. For vitamin A, I think we should all try to eat liver once a week or maybe take clout of oil daily if you can't do that and eat a lot of colorful vegetables. I don't think we need a lot of data or blood tests to do that. For vitamin K, I think if we combine leafy greens and animal fats and fermented foods to get the diversity of vitamin K forms, especially egg yolks and aged cheese, which are the easiest ways to get it or natto, which is the most potent way to get it. I don't think we need a lot of data or blood tests or RCTs to do that. And we should keep in mind that we always want to obtain the fat soluble vitamins with a fat-inclusive meal because it's needed for their absorption. For going beyond that, I would say that I'm a big advocate of measuring PTH for vitamin D status. I don't have time to go into it now, but there's a lot of diversity in individual vitamin D needs. And the parathyroid gland is reacting to the body's own perception that vitamin D is deficient. So I think if you keep it below 30, which is the lower half of the reference range or at least around 30, that's a good idea. I would keep serum retinol towards the middle of the reference range rather than within it. I think that's a pretty good idea. I don't like any vitamin K tests that are available, but if you follow my work at chrismasterjohnphd.com or the Daily Lipid podcast and your favorite podcast app or on Facebook, Twitter, Instagram, or Snapchat, whatever your favorite, I will let you know when I approve of an available vitamin K test. With that, I'll open it up for five minutes of questions. Hi, Chris, that was really terrific. I'm from San Francisco and we've, where it's really foggy a lot of the year, then it's cold and people generally tend to not go out in the sun a lot and wear covers up. And we've started measuring 25 vitamin D levels.  So do you think that there's a geographic or a seasonal variability to what you're seeing or does anybody know the answer to that? Well, I think it's very well known that there are seasonal and geographic correlates of vitamin D status. One of the questions become how strong are those compared to the local pollution and the local weather patterns? And probably the latter is more significant as your case seems to illustrate. But we used to say that, you know, if you're at this latitude, it's available at this time and et cetera, et cetera. And then we started modeling like ozone and things like that. And we said, oh, actually you can get zero vitamin D synthesis at the equator sometimes. And when we take Inuit and we watch them go out side in March, all of a sudden their 250 HD increases. So maybe you can get it up there. So I really think that it has, I mean, especially in urban environments, I think the local environment is a lot more potent. So like if you're walking around in Manhattan, I don't really care what season it is.  So yeah, I think that's definitely true. And if you have someone who's below 10 nanograms per milliliter, you know, maybe that's in the range where just vitamin D is gonna help. But I think that if you start with the idea that what you wanna do is a comprehensive diet and lifestyle analysis to try to find what the weakest links are, you will find the vitamin D in that sense. And you may find that in those many cases that is what you wanna work on. Yeah. Hi, Erin, I'm Kate Shanahan. I think we've met before. Thank you so much for that fascinating data stream that I downloaded from the talk. I'm glad it's in the morning when caffeine is still working. I'm dying. I thought my upload speed was working. I'm dying to know why you didn't mention anything about vitamin E, especially since, at least according to the West Indie Price Foundation, it's like the fertility vitamin. And that's the gonad. Yeah, that's a good point. So it was, so actually vitamin E is named after its role in fertility. So it comes from the Greek words, literally it means an alcohol, all that allows you to bear from the Greek word tokos and ferro to carry, so to carry and bear a child to birth. But I don't think anyone in 2016 would really say that it should be called the fertility vitamin because the reason it was named that was because when they gave animals severe deficiencies of vitamin E, they became infertile and that was the clearest link that it had. But then everything after that in the 20th century laid down the fact that actually it's the antioxidant vitamin and what it's really doing is protecting against oxidative stress. And so I think it's possible that there are people who have infertility because they're low in vitamin E. If that's the case, it's because they have oxidative stress going on and not because vitamin E plays a direct role in increasing sex hormones. More likely than not, people are gonna have relatively maybe suboptimal status of vitamin E combined with a whole host of other factors that are increasing the reactive oxygen species burden that's gonna contribute to long-term degenerative disease. Certainly I would pay attention to looking at that in infertility, but I don't think that vitamin E really follows into the same category of having these direct effects on sex hormones and that's why it didn't include it. So it's not so much like a DNA activator the way D is and doesn't affect enzymes the way K is. It's really just an antioxidant in the membranes as far as we know. I mean, it's complicated. So there's a school of thought of people who look at all these studies showing that vitamin E deficiency changes all these genes and then there's the school of thought who point out that's because oxidative stress causes gene expression changes and you actually haven't shown anything other than that vitamin E is an antioxidant. I kind of fall more into the latter camp as do most people who have like, I won't go into it. I kind of fall into the latter camp, yeah. For people who... For that came right out of the animal and either, I don't know, if you know the animal has no parasites, eat it raw or lightly cook it or something like that. So I eat liverwurst that has a blend of different organ meats with beef and makes the taste very mild and it's really easy to just take out of my fridge and eat it without doing anything to it. Other people cut up liver and freeze it to make liver pills and they eat that. Other people take desiccated liver. I think any of those things are beneficial but it really comes down to what is the form, what is the form of eating liver that you will actually do on a daily basis and consistently getting organ meats in some form and is more important than the specific way in which you do that. Okay. I have another question. So for people who... We have one minute in fairness if we could take the next one and then you and I can speak afterwards, yeah. Hey, Chris. Thank you. Hey, gotta be quick. What is... Do you know if there is any specific genetic tests that one would look at if you were mentioning carotenoid to retinol conversion and also vitamin K1 to vitamin K2 conversion? Yeah. I don't think, to be honest, I don't think even that vitamin K experts don't have a very clear idea about... I mean, we're learning now...