Hello everyone and welcome. Today we are going to be learning the guitar solo from the song Reckless by Glenn Tipton. This song appears on the Turbo album released in 1986 by Judas Priest. And in my opinion is Glenn's one of his absolute best solos ever. I was astonished to see that no one has actually broken it down on YouTube or had an attempt at doing so. So first we'll have a look at the solo being played at the speed that Glenn plays it and then we will break it down piece by piece and step by step. I hope it's of use to you guys. Without further ado this is Reckless. Okay so let's begin. The great thing about this solo is that it almost tells a story and before I even start breaking it down I'd like to explain a little bit about what that is. Rob Halford has just finished telling us that we're blasting out of the atmosphere of blasting like a rocket through the stratosphere. And that is exactly what Glenn then proceeds to do on the guitar. He actually takes you on a journey from the ground up into the stratosphere before screaming back down at the end of the solo. And for me it's just it's got so much character and so much so much feel in this solo and my performance there at the beginning of the video is obviously a homage to it and achieving what Glenn really achieves in this is not easy. So let's begin. We begin I like to think in the cockpit of the jet fighter inside the hangar we're taxiing out onto the runway with this delicious bend seven to nine on the G string. Now I should point out this guitar is in standard tuning and the performance at the beginning of the video is standard tuning. The song itself is recorded in E flat so if you want to perfectly replicate what's on the CD you need to turn your whole guitar down half a step I probably should have mentioned that at the beginning but whatever. So section one let's bend seven to nine and come back down and it's a gentle step up then to nine ten seven nine and then seven nine ten sliding nine seven when they're going to bend eight to ten on the B string bend and release full step voice ten nine on the G ten ten twelve release on the G nine seven on the G before finally finishing on o five seven five all hammer and pull on the G let's hear it again very very slowly eight let's go one more time seven to nine voice ten nine ten twelve full and release nine seven o five seven o five seven five seven one more time just at speed okay in that section one we've now taxi down to the runway we're beginning to pick up speed we're going to we're about to drop down to the open A string for the second section and it begins with o two three hammered on and pulled off again and the pattern is the pattern is a little bit funky we'll do it slowly so it's o two three o two three and voice two on the D and then three two o two three on the A before we go too far into the second section it's worth it just to make it a short note here about the transition from section one to section two after you've gone o five seven five seven don't linger on that seven this is something Glenn does through a lot of his solos he interrupts himself he doesn't he doesn't let the ear stay there like he immediately snaps to that o two three a little before the the beat of the the bar so it's so just have a listen to the solo have a listen to listen to have the way Glenn does it you can actually see the link in the description below to to be able to hear the original performance so let's go back to this second movement o two three o two three even that the second movement kind of over right steps over the first one it's a little bit of free time we then go two on the D three two o two three three we then go hammering o two on the D two o on the G it's it's hard to make that do it all with your index finger and make it not ring you could go pluck two two twos on the D four hammering five two five on the D so let's hear it from the o two three again making terrible mistakes this week o two two o two two five two from that position with your pinky um all we want to do is snap our third finger up to the five on the G and it's five four o four point pluck the zero again and then four o five four o four over hammer four five oh seven oh nine seven and then we're going to begin sliding on that seven so let's just go from the five four oh again from the o two three and that's a pull-off and that's the end of section two and I love that wandering part with that A and that high speed it just sounds like it just sounds so busy it sounds like there's a landscape rushing past as we're in the jet plane we're taking off of the runway we're about to blast up into the atmosphere uh as you can now see is we moved to section three which is a bend uh on 17 on the G string on the no it's not it's 19 bending to 21 19 bending to 21 so it's the transition is and then bending 19 to 21 let it come down and then voice 17 and then 19 21 19 17 pull off 20 on the D sorry 19 on the D so 19 pulling off to 17 on the G voicing D uh straight voicing the 19 on the D and then I'm sliding 17 16 on the G 19 17 on the D so 19 17 19 17 16 sliding back and then voicing 17 17 on the D not very well explained but hopefully you guys can see what else goes and this is the most this next bit is the most gorgeous part of the solo where we're up into this we're truly in the stratosphere at this point where we're sliding after you've made that movement what is that 15 to 17 on the B you guys can see what I'm doing is that there 20 on the E and you can see along if you've not if you know the solo in your head I don't need to really tell you the sequence you can hear it now we're going 20 back to 17 and then it's 22 on the B pulling off and voicing the 20 on the B so slide from that 17 to the 18 on the B 18 and 20 that's 18 on the B 20 on the E and then 18 17 18 20 and then let that 22 on the B ring out it might just be one I like to do as many times I can when I'm in there and then you're reaching your index back down to connect with the 15 on the E and when you're playing it at speed it's so hard to replicate what Glenn's doing but there's so much liquidity between these notes there's no everything smooth and liquid so I like to try and maintain try and maintain that ring finger as I'm snapping down to hit the 15 on the E easier said than done and then once you once you've established yourself on that 15 of the E string it's uh it's it's between 15 and 20 on the E string so it's hammer and pull twice your voice the 15 twice 17 on the E so that's 15 and 20 on the E 17 on the B and then finally landing on 17 on the E then on 15 we do a quick sequence of notes I'm not sure if Glenn is actually doing semi quavers here or but it essentially sounds like this sliding that again um so where do we land there sorry uh so that's 15 17 15 on the B hammer that back up 15 70 do it twice so hammer 15 17 on the B and then do it again to release okay so so it's 15 I mean it's 17 on the G 17 on the B 15 on the B 17 G 16 on the G 17 on the D that's like let's hear it again just slowly so we now have this part where we're we're having slid down slid down the 17 on the D we now slide straight back up again with our ring finger on the top string 17 on the D and when that part I'm using 14 15 17 on the A and then 14 on the D 17 there just very quickly play 17 and uh 14 on the D again and then you need to quickly snap that index finger to 16 on the G and it's 7 you're hammering to 17 and then voicing 19 on the D so let's hear that again we're going to hear the section as it's done you then snap again it's like it's like a double movement he moves his whole hand he goes bang bang again so he's just gonna do the whole thing again but it's index finger are you've got to snap your index finger to the 18 on the E 19 on the E that's 19 20 22 on the B 19 E 22 20 then back up to 22 there section 4 again and then section 5 immediately snaps right back down at the bottom ring finger on the third fret of the top string arm muted and we're going to do this really running muddy kind of sounding thing as we start to build up to the final massive bending uh crescendo thing at the end when there's the you can picture the jet plane come screaming back down out of the stratosphere into oblivion of some kind so having just gone we now we know immediately voice that and it's the pattern of this the rhythm of it is which is three on the three and then oh one two three on the second string and then oh two three on the upstream oh one two sorry and then repeat that again from that same position with your finger except it's so first one is the second one is you hit the you hit the you hit that third fret three times and then run it up i think i've always i do two two open d two of the d two of the two on the d two of the zero two of the two we then go oh one two again two on the g oh one three on the b and we then go uh voice the open uh bottom string and then it's 4050 just pull off and what i actually do is i begin sliding off that five because once again we have to slide all help to finish at the end so let's just hear this i don't know if it's section six let's just hear it again nice and slowly and then the very last movement let's call it section seven or eight i don't know what i'm up to now is we're we're semi toning semi quavering even um uh the 22 on the bottom string down to 18 and 17 and it's just that pattern the blinding speed and then so that's 17 and 18 hammering and pulling voice the 16 and then bend that 16 at the end back up to the 17 and then of course blend doesn't rest there he just does this massive massive dive at the end so that last very cell section after the last section is after you slip from the five again so i just wrap my ring finger there over those three strings on the 17 sometimes i don't even i don't quite catch them all i only catch the top two um but now you've heard the um navel of the entire thing that's the entire solo from where to go in terms of my interpretation of it um so i hope it's been of use to you guys um what i would really love this is a second one of these videos that i've done i'm intentionally picking out um solos by mostly judas priests that have gone without any attention on youtube there's already spectacular videos out there for people who want to learn the really big hits like for example painkiller and stuff there's just no point me me breaking that down that's already been done by by people who have far more um capacity than i do to um to perform it properly for you at the beginning but also to break down the sections piece by piece so reckless that the previous video was hot for love both massive i'm a fan of a massive fan of both these solos and i'm happy to do more i would really though appreciate any feedback at all negative positive constructive hatred any of the above uh let me know what you think in the in the comments and i'll see if if there's enough uptake i'll continue to continue to do these um i really enjoy doing it um and yeah i hope it's a useful resource for you guys uh so enjoy and i will see you next time all the best


Alright guys, this is a 24 by 30 and I just feel so good about this one All right, let's get this here. We go. Okay aside from it falling apart. This looks pretty dope.


Well, here today, talking about screening saving lives and particularly a new program for colorectal cancer screening that the province is starting. So as of April 1st of next year, we're rolling out a new screening program which we hope will be and we believe will be a lifesaver for British Columbians who have colorectal cancer and they're not aware of it. If it's caught in its very early stages, there's over a 90% chance that it can be cured and that people will live and not be troubled with it again. So screening is really important. To seek out the disease before the science show is paramount to dropping the statistics of annual related deaths. We've heard that again and again and I can't state how true that really is. And a special message to all of those that are not yet 50 plus, I always say this to everyone that if you're in doubt, go check it out. Learn to have a colonversation with your doctor. It's important not just for 50 plus for everyone. I'm very pleased to be here today as a survivor of colon cancer and to support this program that's going to save lives in BC. As stated, there's around a thousand people that we lose every year in BC to colon cancer. We can bring that number way down with this program. I'm sure it's going to work and I'm happy to be here today. We have approximately 3,000 new cases of colon cancer diagnosed each year. We can very significantly cut down on the deaths from that if we pick it up early. If you're between 50 and 74, no, you're a prime candidate for this. If we pick up on the cancer early, we save lives and I hope that everyone gets the word out. We can save lives with early screening and I hope that everyone has the chance to go out and do that.


A coalition of civil societies known as the Oshun mastermind has described the protracted closure of court in the state as antithetical to the maintenance of law and order. They noted that the justice system as a very vital arm of government should not be politicized, saying the court's closure is an injury to innocent suspect languishing in correction of centers and police custody. Meanwhile, the Nigerian Bar Association or Shubbo chapter has resolved in its congress that lawyers in the state may stage a peaceful protest if the court are not reopened soon. While the internal policies of JUSUN is not our immediate concern, the continued closure of the courts due to strike action declared by the union is mindless and antithetical to the maintenance of law and order as well as true dispensers of justice in the state. It is further instructive that the Oshun state government has been acting non-talented about the continued closure of the courts. The NMPC, which is run by cabars in the early industry, has been denied the opportunity of now collecting funds for cruel sales, but they have to be the ones to issue receipts. I just want us to begin to picture it together. So they will issue receipts, CBL will collect the money. It is the receipts they issue that CBL will collect. So what you have done for those cabars is that you have opened another venue for them. That there will be so many un-recepted vessels that will leave our seas with our cruelty. Because the cabars that are feeding fat on non-remitters in NMPC will also be strategised to have the same way back their money. The congress resolved that the NBA leadership in the state should continue to intensify efforts and meet with the Jusun leadership, both the Jusun Kiatikawa Committee and the dissolved ESCO to see to the handling of this industrial action as soon as possible. The meeting for that resolved that we will also continue to engage the government to see that all the new demands of Jusun are addressed as soon as possible. Hello. Hope you enjoyed the news. Please do subscribe to our YouTube channel and don't forget to hit the notification button so you get notified about fresh news updates.


Okay, here we go, a bit of technical troubleshooting on the side of the screen. So, hello, you have just arrived. This is the future of our beta session by Frank Kalendic. Kalendic, yes. And so, Frank, there's not really much of an introduction with his involvement in the open source community for many years, just to briefly share that he's presented at many different conferences. He's been a member of the KDE community. And so, we're now focusing on the CEO of the next cloud based on journey. And Frank will really talk about the kind of data sharing and documents on the internet controlled by members. So, Frank, over to you. Thanks a lot. Yeah, I'm really happy to be here. I said it before last few days, one of my favorite conferences. I really like the energy here and the interest in so many young people who like to learn about free software and open source and how to get involved. Really, it's one of my favorite places here. It's really good to be here. So, as I said, I was introduced. The topic is the future is our data. A little bit about me. I was already introduced. Frank, I'm from Germany as you can hear my strong accent. I'm involved in free software for a long time and KDE and other projects. And as mentioned before, I'm probably invited here as the founder of own cloud and the successor next cloud. So, one thing I noticed here at a conference and this is not a surprise. It is for a lot of conferences that one of the big topics is of course the cloud. So, the cloud can mean different things with different ways to see it and also like cloud can be like cloud infrastructure or I don't know, Docker is sometimes this means the cloud and different ways to see the cloud. When I talk about a cloud, I mean more from the user perspective that we have like services, services service that are run or used by many users like Gmail or Facebook or Dropbox and many others. And they are running their computer systems, obviously their software, their data, their infrastructure, running somewhere else and use them as a user. So, this is what I mean with cloud here. And this becomes more and more popular, of course, as we all know. But there are also people who are a little bit more skeptical. We think this is maybe not a hundred percent great trend. And if you ask them why is that, one of the main things they bring up is always like security and privacy. So, I collected a few studies over the last few months who covered this. So, here's an interesting study that the number one thing that holds people and companies and organizations, governments back of adopting the cloud is security. Here's another one. This is security and also vendor login. Vendor login, of course, as you know, is one of the big things. If you ever used like let's say over 365, then it's really basically impossible to move out again and do something else.  And the same is for Google Suite and for all these other applications. So, the vendor login is a really big problem. This is another graphic that I found. There is again like here security compliance is number one concern. Then you have network latency and then you have like migrate things around from in-house to on-premise to off-premise. So, lots of concerns again all about the security of things. And then we have very interesting topics like that one. This is interesting. We wrote a blog post here a few months ago because a lot of people think, especially in governments and in companies, we think that well, we use the cloud but we use a local cloud. So, we use something like something that's hosted like in our country or like close where we trust. Okay, this is like an Amazon data center or it's a Google data center or it's a Salesforce data center and this is running like locally in my country and this means it's safe. So, it's basically no one has access to it only like the local government and we have access to it. Well, the thing is there's actually a lot of discussion going on at the moment, especially in the US if this is actually the case. And there is a Supreme Court case pending which is like will be ruled the next few months if this is really true or not. And it's actually likely that they decide that the US law enforcement thinks they have access to everything worldwide. Even if it's not running on their own country, it's running somewhere else. If it's operated by a US company, so it's actually a service run by Amazon or by Google or by Dropbox or Microsoft or many others. But if it's basically run by a US company, then the US legislation think they have access to it even if it's hosted like in Singapore or somewhere else. And it's of course a big concern because then all this whole data protection laws they are basically questionable if they're really still valid or not. And now it becomes really interesting because this is all heating up. When I came here just like a few two hours ago, I saw some news. So actually like two hours ago Trump signed in a new law which basically gave like exactly what I just said, gave like US legislation full access to all the cloud data hosted somewhere else. And I just created this slide like two minutes ago here before my talk because it is news from this morning. So this is really, we have to understand that everything we store in the cloud is basically something that can be seen and analyzed and used by other people. We can't consider this to be private or secure or anything. And you also have the Facebook scandal of course where you can see what can happen with the public, with the data you put there. So this all becomes really interesting. On the other hand of course the cloud is very useful. We all like it. It's very convenient. You have your cell phones and you can share with others and you can synchronize data around and it's very handy. So for me and the rest of the next cloud community it was also always the question, can we combine somehow the benefit of this infrastructure that's running under our control and the cloud features. And this is actually what we want to do with next cloud. So next cloud is something where a project where you want to provide the same features and same functionality that you know from Office 365 and Google Suite and Dropbox and all the other services. But you can actually run it on your own infrastructure. And with your own infrastructure it doesn't have to be like a box at home. You can do this. It runs like a small Raspberry Pi if you want to. But you can also run it like in your company, at your university and your government. So really under control. Of course you shouldn't use something like Amazon or Google Cloud because then again as I said before someone else has access to it. But if you choose an infrastructure like a local service provider for example, which is by the way also good for the local industry here. Just go to a local service provider. Put your data there. Maybe install next cloud and you have your own little private secure cloud which has all the features in this very secure. So this is what we tried to build. Okay, so what exactly is that? So when I started with this whole idea eight years ago, there was no real name for it. At the time I called it open source Dropbox, which of course is a terrible way of describing what I'm doing if I compare myself to a competitor. But in the meantime Gartner came up with this term enterprise file sync and share. And this is basically the name of what it is. The idea is that if you have your files in the middle and you can access your files from iOS and Android and Mac, Windows, Linux and the web interface and Web Dove and so on. You can synchronize them online offline. You can share them with others. You have a web interface versioning encryption also and so on. Basically functionality you know from Dropbox and OneDrive and iCloud and all the other services. So this is what we are doing. This is the web interface. A bit hard to see. It's basically a file manager. It's not super exciting. You have your files in the middle. You're here. You can filter. You can search. You have sub directors can drag and drop and so on. We have desktop and mobile clients on the left. It's really hard to see. On the left you see our iOS client. It basically can manage your files. The same is available for Android of course. Looks exactly the same. On the right you have the desktop syncing client. This is a settings dialogue. You usually don't see it. It sits in the assist tray. Minimize and it synchronizes folders around. So you can say hey this folder here from my important work documents. I want to synchronize them to this server. I'm running at home. And this other folder I want to synchronize to my server that's run by my university for example. So it's really flexible. It's more powerful than the other competitors clients. Here you can see that we also have in the web interface have the sidebar here where you can also do comments and tagging and activities and versioning of files. So it's also a little bit more than just copying files around. You can really interact with other people who also have access to my files because I shared them with them. Every picture we synchronize. For example if you do auto upload from your mobile phone every picture you take can be uploaded to your next cloud instance. It automatically generates these photo galleries here where you can obviously see your photos. But interesting is here on the top you have the sharing dialogue. You can say sharing I want to share this photo gallery and then you can select people. You can select people from your own server that you interacted with or you can also search people and you can also find people on other servers. So we have a very sophisticated technology where you can actually find people on other instances via federated sharing and you can share with them. It's quite nice. And if you also if you find a person there's also this small menu here where you can say hey I want to chat with this person I want to email this person I want to a video call with this person but a little bit more about this later. Another thing you can do is collaborative editing because it's very very popular. So if you synchronize a Word document or Excel or PowerPoint OpenOffice or LibreOffice then you can share this document with others and if you both click on the file then you get this nice editor here where you then can edit your document together. So very similar to obviously 365 or Google Docs but completely open source and completely running on your own server. And the same is possible for Excel files. Here's a complicated Excel file with some calculations and diagrams and this is all working. Very powerful and the reason is that a full LibreOffice is running in the background. So we use a full LibreOffice on the server side to render this and this is very important to render like complex Microsoft Office documents and that's the reason it's fully compatible. We can do authentication, Active Directory, LDAP, SAML, OAuth, two-factor authentication with Google Authenticator or with SMS so it's very secure. We have this here which we call an App Store. It's not really a store because everything is open source and for free but it's a place where the community can publish extensions and we have over 100 of those extensions for all kinds of use cases. Here's like one where you can draw like diagrams in your next cloud you can arrange the menu and there's a markdown editor and many many more so it's very flexible plug-in system for all kinds of extensions. Now I want to talk a little bit more about some key features that are really interesting because what I showed you so far is also something that other software can do but what I have here is something that's very unique for next cloud. The first is a concept that we call a data access engine. So this means that if you have some storage somewhere else if you have a Dropbox account, a Google account, an FTP server, a SharePoint, a Samba Share, something you can all mount this into your next cloud if you want. It's very powerful in a company or in a university or in a government where you might have a Windows file server or a Samba server or a SharePoint server or an FTP or whatever already and you can basically mount this all together and use next cloud to aggregate your data to basically have one place where you have access to all your data and this becomes really powerful because we also have a full text search. You can then use next cloud to search your files over all data silos at the back end. Another thing we can do, we have very advanced groupware integrated nowadays so we have a full calendar and contacts and email integrated so this is a screenshot of the calendar, this is the web interface but you can also access it from Android and iOS and Linux and Windows of course we have an Outlook connector and a Thunderbird connector so it's a really fully working groupware here. This is the screenshot of the web interface of the email client and these are our plugins. As I said we are fully compatible with Outlook and Thunderbird and it works natively on iOS and Android and Linux and so on. Another interesting thing is a second Outlook plugin that we have for handling attachments that's very popular in companies where you open your Outlook and you want to send a big attachment to someone but you can't because the attachment is too big but if you have our plugin installed then you press send then the first thing that happens is this attachment is uploaded to your next cloud account a sharing link is generated put into the mail and then the mail is sent out so this is really popular. Another feature we have is the Federation concept which means if you have different next cloud servers let's say this is a next cloud server I'm running at home this is another next cloud server which is from a service provider here this is a university, another next cloud server is a company and there are different users connected to this different next cloud service we can still have shared folders between different servers. That's a very interesting concept.  So it's a Federation which becomes this really interesting. Next concept I want to show you is global scale. So now I want to have to explain a little bit more what next cloud really is because next cloud is two things. First of all we are an open source community. We are really completely open self-governed open source community with according to our statistics over 500 people contributed to the last release so it's a really active community it's not really a theoretical community but really over 500 people will actively work on next cloud but there's also a next cloud company where we offer services for bigger organizations and companies and service providers and governments and universities who want to have support and branding and other things and these companies that come to us as a company and say hey can you help us running this next cloud instance. A next cloud runs as I mentioned before from very small it really runs on Raspberry Pi for two or three users not a problem but there are also organizations coming to us and say hey I want to run next cloud for 20 million users. So in fact the biggest installation we have at the moment is for 20 million users. So for 20 million users you don't really want to have them in one database and one storage even with a clustered application server setup it doesn't really scale that well. So if we introduce this global scale architecture which basically makes it possible that you can have a next cloud instance distributed over different hosting centers over different continents. So that's a really powerful concept especially because we can enforce data locality. You can say that the data of this user shouldn't leave this country or all documents that are tagged with this VIP tag or something should always be encrypted in this other data center. So it becomes really also powerful to enforce data protection laws. Next thing I want to mention is a feature that we launched earlier this year. This was the number one feature request since the very beginning of OnCloud and NextCloud can we please have clients at encryption or end-to-end encryption for sharing of files. And it actually took a few years to come up with the right idea how to do the key management and everything in the right way but we finally beginning of this year launched full end-to-end encrypted file sync and share also with sharing. So you can also share with other people and they're still end-to-end encrypted. Then another thing we launched earlier this year very exciting in my opinion is that file sync and share is nice. You can synchronize and share your files but if I share my files with someone and I can edit it together as I showed you earlier we also want to communicate. We also want to have a video call and a chat to discuss what we are doing with this document here together. And this is why we introduced a new product called NextCloud Talk and this audio video calling and chat and screen sharing. And the interesting thing here again this is again 100% open source and it's 100% self-hosted. So you can enable this small plug-in for your NextCloud server and then it basically turns your NextCloud server into a communication tool. It becomes like your own phone system in a way because we also have a SIP gateway where you can actually then call in have a conference call all running open source on your own server. And we have mobile apps, we have it here. Mobile apps for iOS and for Android native you can also like see all your contacts, click on them and then the phone of this other person rings. So a similar experience you know from FaceTime and Hangout and so on but it never goes through a central server. It always communicates, always goes through your local server. So this is in my opinion the only solutions at the moment which is 100% open source and federated and self-hosted and gives you the same experience than what you get with all this other fancy video and chat applications you have on your mobile nowadays. And of course you also have a web interface where you can have video calls and audio calls with other people. This is how the chat can be integrated into the actual web interface so if you have a shared folder and you want to work together with people on documenting this folder you can also have a chat channel here and this is XMPP compatible so you can also use your XMPP mobile chat to participate and chat with the people here and we also have a group chat which is very popular like a Slack competitor. Again, sorry if I'm repeating myself but it's the main thing it's open source and self-hosted running on your own server. So that's a full Slack competitor but running under your control. With your user accounts and your passwords and your code that you can audit and so on. Okay so how can I run all of that? People come to our website and say where can I register? Where can I create an account? Well you can't because we don't run anything. We only provide the software. We give you the software so that you can put the software somewhere and then have your own service. We don't run the service. We don't have any service. But how can I run it? Obviously it needs some kind of operating system. In the past we tried to support Windows. Windows on the server side which didn't work that well. I'm not a big fan of Windows servers. So nowadays we support Linux and BSDs. So everything that's Redhead, Suzu, Ubuntu, Debian or whatever it's totally fine. Databases, MySQL, MariaDB, Postgres, Oracle that's also SQLite for very small installation or for testing if you want to but something like Postgres or MySQL, MariaDB is like recommended. There are Docker containers done by us and by the community which are totally preconfigured virtual machines for different operating systems. There's something in OpenShift, Kubernetes so it's a lot of different ways to deploy it however you want. It's really flexible. From a storage side we can use any kind of storage that exists on your server like an NFS mounted storage but also natively object stores like S3 and Swift. Again 100% open source which means that the server core is HGPL. The clients are GPL and this is also done by an active community as I said which is really important. I don't really like those open source projects that are open source but you can't really participate. The only thing you can do is you get a new tar file like once a year and then hey, here it is, this is open source. I'll show you technically this open source but I really like the community and the collaboration aspect of open source so this is also what we have here. If you want to run it in your company and your enterprise then you can do this too. You don't need to talk to us. It's downloaded, installed, use it and it has many advantages over other solutions. You can have a vendor login. You can just take it and use it forever. You don't have to pay anything. You have the right to change and distribute it. You have the security, you can audit it. You can participate in the community if you want and it has really clear licenses. So a lot of people say sometimes that hey, this whole GPL thing that is not really clear what it means to our companies is really secure. I still hear this from time to time. I heard it like a year ago from a big American bank who have a policy that they don't trust GPL somehow. I don't know. That's okay, then use something else. But for the rest of the world I think more and more people understand that GPL actually gives you nice security because if you don't use free software licenses like GPL and you use some license agreement from Oracle or SAP or something, well, this is really hard to understand what it actually means and that changes all the time. So your lawyers have a lot of work to do like reviewing all these terms of services and contracts and understand what it really means if it affects your business or not. GPL is actually very well understood and proven. So this gives you a lot of security. So how to get involved? Because we are an open source community. Everybody can contribute how to get involved. Everything we do is in the open on GitHub. So the source code is there. All the bugs, the feature request, the pull request, the open development, the roadmap planning, everything is there. And we don't have the different processes of the things that people who are paid to do next cloud, they're not special. They are all the same. So the process is always the same. You open a pull request and then everybody can do this, by the way. You don't need to have any special permission or something. You open a pull request with a change you propose. And then two other core people have to approve that. They have to say, yes, looks good. And this can be someone like doing full-time or another student from somewhere doesn't matter. But someone who is involved has to say, yes, looks good. And then all our automatic tests that we do, we do a lot of automatic tests and unit testing and acceptance testing and so on. They all have to be green. They all have to be successful. And if this is all good, then it's merged. So everybody can do this. So it's really possible to really get involved really easily. And you don't have to be like a hardcore coder. You can also do translations or design fixes or other things. So you have a lot of opportunities to get involved. And we do our conference once a year in Berlin. So if you want to come, you want to get involved. You also offer travel support. So we can help you getting there. We do hackathon several times a year. And we do lots of meet-up all over the place. I'm not sure if there's a meet-up in Singapore yet. There are several meet-ups all over the place. If there's no meet-up in Singapore yet, maybe, yeah, we should do one. So it is a good opportunity to get in contact with other people here. OK, so another summary from my perspective is something that is basically started as some kind of file server then moved into file swing and share. But nowadays it's a full collaboration software. So it's really about communicating and collaborating together and chatting and emailing and sharing calendars and sharing files and so on. So basically, yeah, it's a full collaboration suite. You can say that it is something like an alternative to Dropbox and to Google Suite and to Over365 with the main differences that is self-hosted, 100% open source and distributed and federated. So this is what we try to achieve as at the beginning of the talk I think it's really important to do this in a distributed and federated way so that we can all make sure that our data is stored in a safe way and we control the destiny of our digital future here. So thanks a lot. I don't know if there's still time for... Good, no need for Dropbox anymore. Any questions? Yes, over here, please. Thank you very much. Very interesting talk. So I have two questions. First of all, if I'm using Gmail for very long time what kind of user experience issues I will have? Let's say I get used to some Gmail features and lots of my Gmail and colleagues are a bit used to it. If I go to them and say, hey guys, there is next call they will think, oh yeah, but it doesn't have this and that. So is it really hard from a USUI perspective? Yeah, Gmail is... There you picked the toughest job here because that's of course a bit difficult because first of all with Gmail you have some kind of login because it's the email address, right? It's like the domain and you can't transfer this to another server so you will definitely lose your email address if you want to move from Gmail to something else using next cloud. That's the first challenge. Yeah, but I have my own domain. Oh, awesome, very good. Very good, yes, okay. You can do that, exactly. And then what you have to do is you have to have some kind of Linux server and all Linux distributions nowadays come with all the SMTP and IMAP mail servers that you need to fully replace Gmail and next cloud is then the front end for that. So next cloud, we don't have a... We're not really a full mail server. We are the front end top of a mail server which is not a problem because as I said many Linux distribution that comes with five different IMAP servers and whatever. And you can do this. I wouldn't claim that in the email area we have all the features of Gmail. So Gmail has all these extensions and things. We don't have everything here unfortunately yet but I mean all the basic stuff is working and we have encryption for example and support encrypted emails and other things but it's... I wouldn't say that we have all the features of Gmail yet but we are hopefully getting there. And then the second question is all after this one is how common is it for users of next cloud to cross the next cloud on the cloud? If you mean with public cloud something like AWS or Azure or something that's... A lot of people do it but it's not super common. Most go to a service provider like Linode or there's some others where you get like I don't know a little bit of resources for really little money and they're hosted there or they're hosted on some root server or if they get some space from the university or something like that. I don't think a lot of people actually deploy it on Amazon. You could, it's possible with one click but yeah it's not... If you do this then you can use something else anyways. There's not a lot of benefit. Yeah as you say next cloud has an encryption and it should be more problem to host it. That's true, that's true. Thank you very much. Thank you Frank for the presentation. You had one slide called the Federation so what I'm wondering is all these home clouds are connected but is there a user management over this cloud? So let's say user from next cloud A is that also available from another next cloud? Yeah this is complex and a lot of different options. So if you install the next cloud and use another next cloud then don't know each other obviously. There's no way, I mean you can share if you know the user ID of this other person so we use something called a federated sharing ID or the Federation ID which is username, ad host name so it looks similar to an email address. That's the username and an ad sign and then you have the URL of this other server and if you type this in the server sends a sharing request to the other server and hey that's this person wants to share and they can accept or not and then the connection is established but you have to know this ID similar as you have to know an email address. So this is the trivial version. Of course what we really want to have is a full auto-completion of users like you have with Facebook and Google and the others and you can achieve this in different ways. Option number one is you use a shared directory so if this all is run by the same organization or by an organization that trusts each other you can use the same LDAP or Active Directory and then you can auto-complete people on different servers. First option. Second option is we have a concept called trusted servers so if I as the admin of my server add your server as a trusted server and you do the same then our servers know each other and they trust each other and they can exchange address books which then means I can auto-complete people on your server and you users can also find my users on my server with auto-completion. The second option and third option is we have an optional component called a lookup server where you can host somewhere else and then people can decide to publish their identity on this lookup server and then be found by others. You can think about it as a GPG key server where you can do GPG without a key server you have to exchange your keys manually or you decide to publish your public identity on this central server and then other people can find you and this is sometimes used if you have a group of universities and they want to collaborate and then people can say yes I want to be found and by this username and by this picture and this email address or whatever click its publish and lookup server and others can find you with auto-complete then. Thank you and the second question which was new to me is actually the Thunderbird plugin so what is it able to do? Decide sending big files. Yeah there are actually two plugins first is like the sending of big files as you mentioned for the attachment and the second is the integration of the calendar and contacts. It's a quick question It's a bit of a silly question but I assume the migration from you should have a data on say and as your cloud you want to migrate your data without experiencing much downtime Is the migration in Turkey a menu is there a similar situation is that impossible? Migrating from where? From say a cloud service to the next cloud service. Okay. Like Dropbox or OneDrive or something. If your data in our case lots of data is on Amazon and there is a website that feeds the data from there so when you migrate you don't want much downtime. Yeah you have lots of different options I mean the good thing about this kind of services are there are many files so files you can just move over that's super easy. Challenges of course if you have shares with others you don't want to lose this shares with others who don't migrate at least not at the same time. That's a bit more tricky. A lot of organizations who do this kind of migrations they use this this data access engine concept that I showed earlier where you then can say look from now on access to let's say Dropbox is blocked in our company but you can actually mount your existing Dropbox into your next cloud as a sub folder and then you basically you use next cloud and you have your files and over time you can drag and drop move them over but you still have your old Dropbox account in there and you also have your Dropbox shares in this folder in your next cloud so this could be a migration step and a lot of people do it like that. Yeah. Thank you very much. Thank you very much. Great presentation. Thanks a lot.


Supplements. Uh, you hear about them all the time in the health and fitness space. It's where you probably see most of the information being pointed to. You see a lot of ads in today's episode. We're going to talk about the best supplements you can take for a lot of different goals. In fact, we rank them and we categorize them. And you know us.  We're going to be honest. So today's episode, we're going to talk all about supplements. All right. So I think we should open and start by talking about how supplements are a complete waste of time. If you're not looking at your exercise and activity, your diet and your sleep, if you don't, if those things suck, then you're essentially taking a thimble of water and throwing on a house fire. It's not going to do anything. You're, you're, you're not helping yourself. The only, the only challenge I, the only way I would challenge that is, and I, cause I a hundred percent agree. In fact, I remember first talking about the Honda, putting a spoiler on a Honda Civic, right? It's kind of the similar analogy. Yeah. But where I do think it could make a big, big difference is if you have a deficiency, that's, that's different. So we'll get there for sure. Yeah. So there is, there is that part, right? Like, and I think that matters. And my, my views on supplements in general have completely changed in during my journey in the fitness space for as long as I've been in it. And, you know, of course, as a young kid, I was overly excited about it. And then realized how little it had to do with our results and then completely dismissed it. And then the more I got into understanding, like, micronutrients and how a lot of these foods and things that we, many people are commonly deficient in relate to different operating systems in your body that could result in some of the bigger rocks being improved. I now realize looking back, like, OK, there's obviously a place for supplements, both on the, you know, performance and cutting edge. And, like, after you've checked all the main boxes, and then there's also a place for it where you are deficient, where I think it could really make a difference. Yeah. I think that the, the, the, if you look at the space, it's a little, it's actually a lot distorted because the space, it's like any space or like any market is driven by profits. It has to be. Otherwise, it wouldn't exist. But the problem with that is the most profitable segments of the market are going to get the most attention and information that's going to be put out. Right. So if there's something that is profitable, people who move into our space who have to, who want to communicate around health and fitness, there's a strong incentive to communicate more or distorted information in the sense that it's going to make it look like supplements are more important than they are because they're so profitable. So they're going to overhype it. Yes, because it's, it's, it's hard to profit or make a living in the fitness and health space without selling products, without selling supplements.  Like they're really important, but they're not in the context of, of the whole picture. Of course, nutrient deficiencies are a totally different thing. We'll get there, but if you don't have a nutrient deficiency, then they don't make up any, especially if you're not exercising, eating right and getting good sleep, it's like a waste of, it's a waste of time. But I can see why people are confused. I mean, as a kid, when I was a kid, we didn't have the internet or at least we didn't have the internet like we do now. So if I wanted information on fitness or muscle building or fat loss, I went to the magazines and it was, you know, flex magazine and muscle and fitness and Ironman and muscle mag and all those magazines. And those magazines, I mean, they made money through selling magazines, but they made way more money selling ad space and supplements. So when I went through and read it, I was under the impression that supplements were a big, big game changer. Yeah. And I spent a lot of money on supplements and a lot of time taking different supplements and my expectations were always really high. And I was always disappointed with supplements. Well, I think too, like a lot of these companies found out like certain hacks of getting people's attention, especially with the transformation pictures. And it was like there was nothing attached to the work or what they were eating nutritionally or anything else that they're doing in their everyday life. It was like, I started taking this and look at this dramatic transformation. And then it was just like, that was the end of the conversation. And so it's easy for you to just be like, wow, look how powerful that supplement is in terms of like what my goal is and how I can get there. This was one of the things that connected us. Yeah. When we first, well, before we started the podcast, the business at all, part of my personal motivation of turning on the social media platforms that I did to build a potential business or brand was actually to call this out that this has been, this has been the way to make money and fitness for a very long time. It is get famous, whether that be through, you know, bodybuilding, television, magazines, now social media. Once you garner enough attention, then you partner with a supplement company or you create your own supplement line or affiliate with several different supplement companies and you pedal that and you make commission off of that. That has been the way to make a lot of money in the industry. And yet I recalled all the years and hundreds and hundreds of people that I train and could not, not one client that I ever train that, oh, because I put them on these supplements, they had this transformation. So when I started to document my transformation process, part of what I was constantly communicating was that I'm not taking any supplements. I don't need any supplements to do this, to get in this incredible shape and neither do most of you. And when we all first got together, it was one of the things that we all found most in common was that we were really turned off by this was the formula. And it wasn't that we were dismissing that these things have some value or that there are certain conditions. It's just that that was the prevalent message in the space was take supplements and look like this counterbalance in terms of how we saw it because it was way oversold, way overhyped. It's also the most dishonest part of the of the industry. I mean, I remember learning and I learned this from an industry insider when I was in my 20s. I learned that they would go to bodybuilders in peak shape. So ripped, shredded, pumped, and they would take a picture of them. And then they would tell the bodybuilder to get out of shape and then they would take a picture of them.  And they paid them a lot of money to do this. And then they would make that the before picture.  And then that would be the before picture.  I remember learning that and being so well, so upset because I got so fooled. I mean, I bought, I remember it was offered to me. It was offered to me that specifically, right? Yeah, it was offered to me. It's $5,000 was offered to me. I don't even remember the company. It was a company I hadn't heard of before. But these supplement companies would hang out at these bodybuilding events. And, you know, if you were a winner or even top five, because I think when I got approached, I think it took third that time, you know, and they'll solicit these competitors. Now, luckily I entered that space in my 30s. I had already built business and have been successful. And so I wasn't in a place to need. But, you know, $5,000 is a decent chunk of money for basically just having to take some pictures and then actually get fat, right? So that's how it worked is like, hey, we would love to offer you $5,000 to represent our supplement company. We have these powders, fat loss pills, all these things like that. We would schedule the photo shoot. We would take care of everything. The only thing we actually want you to do is actually put on body fat, and then we're going to take photos afterwards and that we will use that as it, as it's your before picture, since you've already done the hard work to get in there. And they sell that to you and it's really tempting. And if, if I, if I was 20 and I needed money at the time and I guess I didn't have as much integrity, I'd probably be really tempted, especially if I really needed it.  It's not a great way to make money. No, right. And compete and put yourself on stage and stuff. That's right.   The first muscle building magazines, the first fitness magazines were literally put out at first as a way to sell bodybuilding competitions and then as well as a way to sell supplements. Weeder, not the first supplement company, but the first supplement company really realized it as a brand. He used his muscle and fitness and later flex magazine as a way to sell their products. And this is what created the industry. And then I remember when it's, I mean, I could, I'm a huge fan or should I say I really like spectating and watching this side of the industry. And I remember all the evolutions, you know, went from there to, you know, Bill Phillips figuring out how to really, how to make a supplement company, a hundred million dollar supplement company. And then he kind of wrote the book and then they got massive and then supplement companies just exploded and they crushed the market and they, they did. They supported and created the market. And so people have these really false expectations, although now I think a lot of people are more privy to the false advertising and the lies, but they're still effective. Before and afters are still very effective, even if they look too good to be true, because it seems like it's, it's proof that something's working. I've, I've spent so much money on supplements as a kid. Hard earned money.  They'd sent me a box of like 15 pill, you know, bottles. I thought, oh, this is going to work because I'm taking so many supplements and I got diarrhea. I didn't do anything else to me, you know, as a result of science images on it. Yeah, you know, and so I tried them all. But you know, that, you know, that being said, there are supplements that can have an impact, can move the needle. But I do want to be clear. They don't compare to good exercise programming. They don't compare to a good diet or good sleep. They do something, not all of them. Most of them do nothing. Some of them do something, but they don't compare to those things. I want to be very clear before we get on to the types of supplements that we have found in our experience and the ones that are most supported by science to be the most effective. Today's program giveaway is the Maps Super Bundle. I think that's like four or five workout programs that you can get for free. Here's how you can win. Leave a comment below this video in the first 24 hours that we drop it. Subscribe to this channel, turn on notifications. If you do those things and then if you win, we'll let you know in the comments section. We're also running a sale this month.  If you're interested in either one, just click on the link at the top of the description below. All right, here comes the show. Now, what we did is we actually categorized supplements because we're going to go down in order of importance and value. And so there are three categories. And the first one is the best supplements for nutrient deficiencies. The second category is just the best for overall fitness, performance, muscle building, fat loss. And then the third category is like weird supplements that actually have been shown to have some effect. Okay. But those are in order of efficaciousness. Okay. So Adam, you mentioned nutrient deficiencies. This is a big one. If you have a, if you're lacking a key nutrient, your body cannot opt, it cannot operate optimally. And if it gets bad enough, you can actually cause big health problems. So this is why this is a big deal. If you don't have any nutrient deficiencies, what we're about to say, we'll do nothing for you. But if you have a nutrient deficiency and you supplement with the right nutrient, it's life changing. Well, and the reason why it is is because, and I'm looking at the list that you made right now, and it's because these can directly impact some of the big rocks. Yes. Hydration, sleep, recovery, like hormones. Yeah, hormones. A lot of these play a major role in your results. And if you're deficient in that, having, supplementing so that your body is optimally running, then helps something that your, your body naturally is supposed to do, which actually supersedes any of these performance supplements. Think of it this way. If you have a nutrient... Supporting all the work. Correct. Think of it this way. If you have a nutrient deficiency, you're sick. That's really the best way to describe it. So if you have a genuine nutrient deficiency, your body is sick. So exercise, diet, sleep, the best workout programming.  It's going to be very, very tough. And the worse the nutrient deficiency, the bigger the impact when you fill that deficiency. So before you, before you start, I'm looking at your list right now, and I actually don't see something on here. And I'm just curious to why you didn't. Maybe you just missed it, or I want to know why you didn't put it on here, is Omega-3s. Yeah, Omega-3s typically aren't a deficiency, although people do see benefits from taking them. If you... I'm trying to list the most common deficiencies, but Omega-3s do have some value. So actually we can add those to the end of the list. I just thought that I wasn't sure there was a purpose for it. It's just not the most commonly like where you test. And I don't think there's like a classic, what would be considered deficiency with Omega-3s. And it's not as common as the ones that I listed. The ones I listed are like widely recognized as one. Yeah, I don't disagree with anything with you. I think those are all... When I think back to clients, like these are the big five, I would say. These are the ones that you'll find at least a significant minority. Some of these, a majority of people, will have a deficiency. And so the first one kind of covers the bases. That means that if you don't have a huge nutrient deficiency, this should be enough. Now, if you have a huge nutrient deficiency, you want to target that specific nutrient. But a good multivitamin covers kind of all the bases. Fills the gaps. Yeah, so if your nutrient deficiencies are at borderline or slightly below, so you have these like really big outward symptoms, a good multivitamin will cover those, for the most part, will cover those nutrient deficiencies. So multivitamin can be quite valuable to many people, especially if you don't eat a super balanced diet that's high in nutrient-dead foods like meat and eggs and fruits and vegetables. Then this becomes a little bit more valuable. It also becomes more valuable if you're dieting or you're in a calorie deficit.  So a 3,000 calorie diet that has a certain amount of nutrients versus the same exact foods, but you're only eating 2,000 calories. You've reduced 1,000 calories, but you also cut out a third of the nutrients that you normally get. So the lower your calories, typically the more likely to have nutrient deficiencies, all things being equal. So multivitamin fills the gaps and tends to make a difference. And the studies in the past were kind of murky on this because there's like a self-selection bias. People who tend to take multivitamin tend to work out, tend to eat better, but we have better studies now that show that multivitamins definitely can make a difference for most people. Now in your experience, is there a type of person that you've noticed the biggest difference in these or there are certain questions that you would ask somebody that would lead you to be like, oh, we should probably do this or is it a blanket, you know, most people should just take it. The more restricted your diet is, the more likely you would need a multivitamin. So like if you were following like a carnivore or a ketogenic diet or vegan diet. So if you're a less diverse diet, more than likely, you should probably definitely be a lot more. Yeah, because the nutrients, you know, you're gonna have more of certain nutrients and certain types of foods and more of other nutrients and other types of foods. Vegans classically have a high rate of nutrient deficiencies. And then if you had a very high processed food type of diet, because processed foods are typically high in calories, high in things that make the food palatable, but very low in nutrients. Now the problem with that though is it aren't a lot of processed foods fortified with a bunch of- They try to in a lot of them to make up the difference, but I mean, it's not the greatest types of or versions. When you get nutrients from food, you absorb them more than you would if you get them from supplements or from fortified processed foods. They're just more absorbable. So there are, like you could take, for example, iron and meat or liver is gonna be much, it's gonna be assimilated much better than an iron pill, for example. Well, I've even noticed with certain clients too that weren't following a very specific type of a diet, but they just have like the same food, the same thing all the time. And they're not rotating vegetables or not rotating meats. So this kind of fills the gaps with people like that that kind of fall into that same kind of pattern. Now the most common single nutrient deficiency is the TOSA, but it's probably vitamin D, vitamin D3. Over magnesium? Over magnesium. It's one of the higher nutrient deficiencies that people will have. And it's interesting, the worst of deficiency, the bigger the side effects, I mean, this one can cause depression, anxiety, joint pain, low testosterone. You know who just- There's a hormone effect to it. And in fact, some people refer to vitamin D3 as a hormone. You know who just discovered they had a deficiency? My dad. Now my dad, the reason why he didn't understand, realizes he's outside all the time. Now, my dad is dark, so the sun doesn't convert vitamin D as easily as it would in, let's say, Justin, for example, or Doug. And he's not outside as much as he probably should be or his ancestors evolved to be, because we're from Mediterranean and- I have theories around that. Sure. Because this is something that I figured out that I was massively deficient in. So massively that I was supplementing with it and I still came tested back low in it, which that blew my mind. And I looked scratching my head like, that's so weird to me. But the biggest difference I can say in my life today as a adult versus when I was a young, as a young kid, I lived outside. Always. Always. I was in the sun 24-7 all the time. And then when I turned 20, I started working bell-to-bell job in these big buildings where I have nothing but fluorescent lights and I was maybe on the weekends occasionally out in the sun doing some things like that. But I would say like a complete, like if you could say 80% of my child who was in the sun, 20% was in closed doors, that did a complete flip. I went to like 80% of my life indoors, maybe at best 20%. So I have this theory that my body adapted to the little high levels of getting vitamin D naturally, like through the sun and stuff. And then it went, then I went later in my life and completely neglected it. And so it caused it greater. The darker your skin is naturally, the more sun exposure you get to create the same amount of vitamin D. So you'll see vitamin D deficiencies will be higher in people with darker skin. Oh, interesting. Because we evolved, I say weeks, I'm dark too. We evolved being outside all the time. So like my dad, my dad literally every day, he's outside for at least a couple of hours. So we can handle higher levels versus like someone like Justin, like just a little bit of sun. You'll get more vitamin D. He's gonna take up all of it because- His body's gonna convert more. So like I said, my dad, I mean, we're Sicilian and when we did our genetic testing, like people are, some of our ancestors came from the Middle East. And so, you know, so if we don't get like all day sun, then this is something we need to supplement with. Now, you know what his symptoms were? He had anxiety and joint pain. And now he's older. So he thought he was just getting older. Went to the doctor for a checkup. They're vitamin D's low. Took vitamin D, within a week, joint pain's gone. He's like, I can't believe it made that big of a difference. People who live historically, people who lived in cold, darker climates. Yeah, northern Europeans. Northern Europeans, they would consume, naturally consume foods. I don't even think they realized it was just old wisdom that contained high levels of vitamin D, like cod liver. Cod liver, it contains a high levels of really a bioavailable vitamin D. And this is what they would consume in the winter to prevent winter illness or whatever they were called. What was the deficiency, like the extreme version of the deficiency? Was it rickets? Yeah, okay, that's what I thought. So vitamin D3, some estimates 30%, some as high as 70% of the population, probably too low vitamin D. We're just indoors all the time. Okay, so that's why I was curious because the next one is magnesium. Magnesium also. And magnesium is 60%. I've read that before because that was, I mean, I remember when I was so blown away by, again, it's so funny this out, this is literally how skeptical I am of supplements. It's like, I take a supplement, I like feel like, oh my God, this is game changer for me. I still question it and I gotta dive into like, what is it that is making me feel this way? Lo and behold, I have a major deficiency in magnesium and it's not that the hello Ned was freaking making me so, you know, like this a miracle supplement for sleep. It's that I was so deficient in it, it's high in magnesium and the right kind that's like, and that made the biggest difference in my sleep. Lack of magnesium can cause sleep issues, anxiety, weakness, fatigue, this one's very common. Now, one of the reasons why magnesium deficiencies are common is the foods that we have lower levels of magnesium than they used to because of the way that we grow food. The soil, right? Yeah, the soil is far less dense. Yeah, less mineral dense. Yeah, because what we've learned, we figured out how to replace the components in soil that allow it to grow food, but we don't replace everything. So it's like, you know, just put this in there, now we can grow plants, but now the plants and foods have lower levels of magnesium. So this is a common one and supplementing with magnesium, by the way, not all magnesium is created equal. Magnesium glycinate is typically more bioavailable. Magnesium three and eight seems to be better for the brain. And then there's like magnesium citrinate, which you don't really absorb very well, but acts more like a laxative. So in some people we use it in that way. So not all forms are the same, but this is one of the more common nutrient deficiencies. I should have known better because this is the same with like plants. I've told you guys before what made me so fascinated with marijuana was that in plants, it's NPK, right? So your nitrogen, phosphorus in N, what's K? So potassium? Potassium, yes, thank you. Are the three main like macronutrients? So it's like very similar to like proteins, carbs and fats for the human body. And then your ones that like if the plant is deficient, a lot of times it'll show itself in its leaf coloring or the way it's withering or curling. Magnesium is like one of the number one things that it's deficient in and you supplement it. There's so many parallels to like feeding a plant, a balanced diet of NPK like that, just like it is protein carbs. And if you're not, all these other levels are thrown off and the plant expresses it. It's just that it's so obvious in a plant where sometimes for us it's not as obvious for people to pick up on it. Yeah, that's wild. So this next one isn't really an issue if you eat the standard American diet, you don't work out. This is probably not an issue for your people because you probably get plenty of sodium in your processed food diet. But among people who are fitness and health oriented, who avoid heavily processed foods, who eat whole natural foods, who sweat regularly because they work out or people who work outside a lot, construction workers and roofers and who also are health conscious, who sweat quite a bit. Sodium makes a big deal in most people when they bump their sodium intake, if they eat a whole natural food diet and they work out a lot. Like this is so big that I know eight out of 10 people that I recommend this to are gonna come back to me and report that they saw a big difference. Well, this is huge in our community. Like so if you're listening to this podcast, I actually think this is one of the big ones. That's why I put it there.  If I'm talking to a friend of the family or some family members that are not into health fitness, I'm not even worried about this because of how much sodium is loaded in processed food. But if you're a health conscious person and you would consider yourself somebody who eats mostly whole foods, this is actually like one of the first go-to things that I end up recommending that ends up making a huge difference. And a lot of that has to do with how much we demonized salt for so long that if you are a health conscious person, one of the things you right away do is like, oh, I should also reduce my salt.  If you went from processed foods, eating whole foods, and then you're also trying not to salt your food, you're almost certainly low. Yeah, you pretty much just eliminate it out of your diet. And that's just gonna cause a whole another host of problems for you. Yeah, even if you salt your food, it's probably, still not a lot. No, it's probably still not that much. Especially in comparison to processed. It's not even in the same universe. That's right. If you eat low carb, you need even more.  In fact, the whole keto flu is probably most likely due to an electrolyte imbalance. So people like all of a sudden drop their carbs. Like, oh, I feel like garbage for a week. I gotta adjust. Just throw some sodium and some water. Electrolyte powder would do it. Element is a company we work with. They have a good product. And you'll probably feel better within the next 10 minutes. It's pretty profound. By the way, symptoms of not having enough sodium, muscle cramps, fatigue, low grade, constant headaches. Yeah, like bad, like you don't get good pumps or you feel flat in the gym and just reduced athletic performance. All right, this next one is also quite common. It's especially common in vegans. And that's the B vitamins general, but B12 in particular. Low B12, your energy's gone. And you can develop anemia. You can actually have good iron levels, but B12 is so low that you're anemic and feel like death. I've worked with people like this where they, everything looked good. Everything, like their diet, everything was fine. Then they went, and by the way, you can have a B12 deficiency because you have gut problems, you're not absorbing enough B12 in your diet. I had a client once who got a shot of B12 and she's like, within 15 minutes, I felt like a completely different person, so. I think this one highlights, again, what we've talked about many times, which is just how many people under consume protein. I think that- Yeah, you'll get that in your meeting. That was the correlation that I found with this, was that if I had a client who thought they ate, because they had one meal or they had four ounces of meat in the day of, they just were not getting enough B vitamins. And so it's obviously found a lot in red meat. And so if you don't hit your protein intake consistently, this is also one of the most, and of course, if you're vegan, right? Vegan is number one. If I had a vegan client, that we almost always would probably have to supplement with this for sure. And then even if I just had like a normal client who was under consuming protein, especially like red meats, this was also a super common. I always had my vegan clients take B vitamins and sometimes iron, oftentimes iron and vitamin D always because the vitamin D form you'll get in vegan sources is not D three, it's called D two. And it's not nearly as bioavailable or as useful. The iron you get from plant sources, same thing. And then B vitamins are pretty much non-existent. So I would always, when I get a vegan client, I'd have them take these supplements. And I would say probably 70% of them noticed a pretty profound difference. The next category are the best overall supplements for fitness that aren't necessarily filling nutrient deficiencies. Now, no shocker to us, but maybe to you, there's only two. This is a short list. There's only two in this category. I like this though, because this, I mean, this is so true to like, when I think back to the two things I have used the most or spent the most money on in my entire career, these are the two, right here. So the first one, which I will label the king of all supplements because besides again, nutrient deficiency filling supplements, because it's the one that has the most studies. It's the one that has been shown to be safe unequivocally across the board. It's also the one that contributes to not just muscle gain and fat loss and athletic performance. Cognitive. But now we know, now we see that it's good for the brain, it's good for the heart, it's good for the liver. It may actually be anti-cancer there's some studies now that are suggesting that. I feel like they're gonna keep finding things about it. This is a longevity supplement, not just a fitness supplement. And I went from saying, hey, creatine's a great supplement, take it or not to, everybody should probably take it. So creatine, king of all supplements, creatine monohydrate, that's the form that you take, five grams a day. This one for me was a game changer when I first took it, not because creatine blew my mind with the muscle gains, but because it did something. Like I took so many things before it. There's a first supplement I felt. That's it. That's 100% what happened to me. I took so many supplements, they didn't notice anything. And then I took this, I remember I bought, it was EAS sold it. And it was expensive by the way. It was like a 20 day supply for $45. It was back in 1995, I wanna say. So like now you could buy a fowl, like you could buy a huge tub of it for that much. The irony of this is these two are like some of the cheapest supplements that you can buy. And so to that point on both of these, and this is what happens in this space is if it is universally the best and every supplement company knows it's the best, well then it becomes highly competitive. So then what do they do? They try and market it in a way or change something about it. Our version is better. That's right. They'll change one thing about it, like how it's made or processed or what is added to it. Cytrate or yeah. Yes. And then what they have to do is then put a lot of energy and effort into talking about the thing that's different about theirs to convince you to spend the extra $3 to $5 per bottle on it than going somewhere where it'd be less expensive. There is no version of creatine better than creatine monohydrate. That's the one that's studied. And so what you run the risk of by going with other forms of creatine is actually getting a worse form or one that might have some negative effects because of what it's attached to or how they made it. Creatine monohydrate, that's it, period. End of story. That's the creatine you want to buy. It's also the least expensive. But yeah, I remember taking it and my strength after a week I added five to 10 pounds on my lifts. You know, I was a 16 year old, no, I may be even younger, 15 or 16 year old kid and it blew my mind. Yeah, I can't get that last rep, no problem. It definitely was mind blowing that it worked. So that's at the top. Now second, also very valuable protein powder. Now why is protein powder valuable? Because it's hard to hit protein targets. We know if you eat about a gram of protein per pound of target body weight, you're going to get better results than if you eat less than that. It's hard to do it with all natural food. Like protein is hard to eat because it's satiating, it's hard to get and prepare.  It's not like fat and carbs, which are easy to eat. Protein is hard to hit. Hands down, it's the most mis-macronutrient ever that I've seen consistently across the board in all clients. In fact, you could argue that this could go in the other category because if you are somebody who is deficient in protein chronically, like under eating like that, supplementing for that is a big deal. I mean, how many times have you had clients like that that were only female clients eating 20 to 30 grams in a day and they had hair loss or they have an issue? Like, I mean, just there is definitely a case to be made that this could also fall in the category of deficiencies on some people. So this one definitely is right up there with creatine as like the ultimate, you know, best for fitness, but then also an area where a lot of people tend to miss. Now that being said, you've heard it on here many times from us, I'm always using this like, like creatine, like you take every day no matter what, right? But with protein, my goal is to get it through whole foods and then I keep the bars or shakes as a thing to check in with myself at the end of the day and go, oh man, I've already ate everything. I'm pretty full. I don't wanna, or I don't, it's eight o'clock at night. I wanna go make another big meal in the kitchen and I'm shy, 40 grams of protein for my day to hit my bare minimum of what I need to. I'm gonna use my shake. That's how I'm using it. It's an insurance policy. That's how I look at protein. It's my, just, it's my in case bottle. And when I track my whole day, I end the day and I go, oh, I'm off by 30 or 40 grams. By the way, I don't like people taking more than let's say a serving or two, depending how much protein. If you eat a lot of protein, you're a big guy, you might need two servings of protein, but I don't like people taking a lot of servings of protein powder because you miss out on the satiety benefits, the nutrient benefits, and some of the digestive benefits of eating whole natural foods. Nothing beats whole natural foods. If you can eat your protein target with whole natural foods, then don't worry about protein powder. I just know, through training people, that's a hard thing to do. And unless you're a fitness fanatically, pay attention, you're probably not eating enough protein, in which case protein powders make a big difference. Yeah, it's gonna take a little bit of work, too, to kind of, there's various versions of protein that you'll be able to digest effectively and assimilate, so there's no specific one we're recommending because everybody has individual needs and they're gonna receive it differently, so there's vegan sources, there's, there's whey, there's all these other different sources in collagen and whatnot, so you just have to kind of work your way through that if it works best for your body. I'm so glad you said that, Justin. The number one thing to consider with a protein powder in the context of you actually hitting your protein targets is digestibility. You're gonna see a lot of companies advertise their protein powder as the most bioavailable, the highest in branched amino acids or essential amino acids, the most anabolic.  You have plenty of amino acids from, because you're eating so much protein, it doesn't matter, and if you use protein the way we say it, which is to hit your target, then its digestibility is what you need to consider and it doesn't matter. None of the other, nothing matters in terms of the source, except for the fact that I digest this the best and that makes me the feel the best. All right, last category. I saved this one for last, because these are the least important. They're the fun ones. Like how you labeled it. Yeah, these are the best weird supplements for fitness. I said the weird because they're exotic or they're herbs or there's some kind of plant extract. Now I included the compounds in here that have the best data or the best experience, okay? I said or because studies aren't perfect and I am gonna anticipate that some of the ones that I listed in here that might not have tons of studies, they have some but not tons, will eventually have the studies to support them. Really it's only one category that's like that. So these are the ones with the best data and or the best track work record in terms of experience. Now the first one though that you're gonna list off which is Ashwagandha is across the board been researched. Great data. Some of the best data as far as like it being been. Ashwagandha is great for helping the body deal with stress. Okay, well, what's important with that? Do I just feel relaxed? Well, yeah, but that's not really it. It literally enhances the adaptation process.  That's what's triggering those changes. And so Ashwagandha enhances the adaptation process. It's been used for thousands of years in Ayurvedic medicine. So it has a long track record and we now have studies to show that it does in fact do those things. It does help boost strength. It does help with fat loss and it does raise testosterone in men with low testosterone. Now this would be considered the number one adaptogen on the market, correct? But with the most data for sure. And explain the, you've done it before but just for people that might be listening to this episode for the first time, I love your dimmer switch example of like trying to explain what an adaptogen is doing in our body. Yeah, so adaptogens, your body's ability to deal with stress really has to be balanced in order for your body to adapt really well. And so adaptogens allow your body to handle more stress and adapt better to the stress. Meaning if you're not getting the best sleep and you're working really hard and you're working out, taking Ashwagandha will improve your body's ability to deal with all that. So rather than having to cut your workouts in half and really look at your stress levels, you can take Ashwagandha and it could make the difference between whether or not you get stronger or whether or not you're overtrained or fried as a result. I recommend Ashwagandha. I used to recommend it to moms and dads of new kids who were just getting poor sleep. And I'd say, all right, here try this and see how it works. You also had me taking it when I was years ago trying to naturally kick up my testosterone levels. Like where is it playing a role with something like that? They're not quite sure how it works, but it's traditionally was using Ayurvedic medicine for libido in men. And they know why it works or how it does that. So if you have low testosterone, Ashwagandha will reliably raise your testosterone about 20%. It's not this huge, crazy, oh my God, I tripled my testosterone boost. And I don't think that's where the muscle gains come from, it's not a big enough boost. And I think for somebody who is a young teenager who's trying to build muscle, that's not the way you sell this. It's to a guy like me who was 40 or close to at the time and is low testosterone, that person would feel the difference. Now to the young person, I would give Ashwagandha like this. I would say, this is gonna allow you to train harder. It's gonna allow you to get away with more practices. Burning the candle at both ends. That's right.  You always know, you know this, right?  Ashwagandha, it's like, it's gonna basically allow you to recover faster and adapt better to that stress. All right, this next one, this is the only one. It's got, there's studies that support it, but they're not the best studies and there's not a ton of them yet. I say yet because my experience with both myself and every single person who I've ever had try this and in combination with old Soviet studies, supports the use of turquasterone or ectosterone, which essentially are compounds that contain what are called ectosteroids. These are plant hormones or insect hormones, but they get them from plants, but insects contain these as a hormone and the Soviet studies were remarkable. Now there's quite, lots of people like to question these Soviet studies, but based on my experience, I think they're legit. They actually compared ectosterone to five or 10 milligrams a day of dynamol. For those people who don't know what that is, dynamol is an anabolic steroid. It's five to 10 milligrams a day is not a huge dose. Bodybuilders go way higher than that, okay? But you give the average person 10 milligrams a day of dynamol, they're gonna feel it. They're gonna gain five to seven pounds of muscle. Their strength's gonna go up maybe 15, 20 pounds on some big lifts. They're gonna get a little leaner. So the average person will notice this. Bodybuilders in the 50s, 40s and 50s would take about five to 10 milligrams of dynamol. So if you wanna look at what genetically gifted bodybuilders who took a little bit of dynamol look like, look at pictures of people like Larry Scott, the first Mr. Olympia. So he's a genetically gifted bodybuilder because they all are, plus he took about 10 milligrams a day of D-Ball. So that's what they look like. Tecrosterone and ectosterone in the Soviet studies performed, outperformed them. They actually, the people in the studies- Outperformed spideroids. Built a little bit more muscle and strength. And- At the lower dose though, right? That's what you're- Five to 10 milligrams of D-Ball dynamol. I mean, bodybuilders don't take that much. They only take more than that, I should say. But they only, so I'm trying to remember. I think, just I messed around with D-Ball. Probably 25 milligrams. Yeah, 25. On top of other stuff. Oh yeah, of course. Nobody just does these days. But I mean, for the audience that has no idea what that feels like, like 25 to 50 milligrams of D-Ball was crazy. Yeah. Like I- Yeah, within three, two weeks- I actually came off of D-Ball because I was embarrassed of how big my shoulders are. That's a real, that's a true story. Like this was me in my 20s. I wasn't openly discussing or telling people that I was taking steroids. And it was blowing my shoulders up so fast. I was like, every, and every shoulder workout, I remember like stacking on like a lot of weight. And I remember I got to a point, I'll never forget I was standing like this. And I saw my own reflection and it looked like I had basketballs on my shoulders. And I was like, embarrassed. I was like, oh my God, everybody's gonna know. I'm gonna just give you like a- Yeah, everybody's gonna know. I wouldn't have been embarrassed. Cool, let's keep going. I mean, of course, there's a party that's cool, but it was that obvious that, I was going to have to tell people I'm taking steroids because they're going to ask because it was like this such a- Now for people listening right now, there's a big difference between five to 10 milligrams of D-Ball and 25 milligrams. I mean, that's five times the difference. Yeah, so, but like I said, it's still something people would feel. And like I said, bodybuilders in 40s, 50s, this is what they took. Olympic athletes in the 40s took this to compete in the 50s to compete with the Soviets. This is a window, right? Yeah, of effectiveness. Yes, so I'll get there, right? So, but the studies show that it's as effective. I've used ectosterone and turquesterone on and off for, I don't know, 10 years.  I get stronger, I build more muscle. It'll put about seven pounds of lean body mass on me.  You sleep hard. You get really weird, vivid dreams, which is a strange side effect. Libido tends to go up on it. But the window effect is about 45 to 60 days. After that, it stops doing anything. And I don't know how it affects women necessarily because they're starting to think that it, the way that it works is through the estrogen receptor, which is strange. Which can't be good. Well, I mean, so here's the deal. It improves cholesterol profile. It's been shown to be good for the liver. It boosts the immune system. So it's actually like a good for you supplement as well, which they showed in the Soviet study, but they also show now. Interesting. Here's the problem. Good luck finding real turquesterone and ectosterone. A lot of supplement companies out there saying they have it. It's expensive, it's hard to get. But if you find the real stuff, you know, in fact, I found some real stuff and we'll see you later on if we end up working with this company. So I'm not gonna mention them yet because I haven't vetted them completely. But I had the editors take it. And I'm like, let's see if this is real. I told them. That's actually you to guinea pig then. He's like, I'm not sure if it's real or vetted yet. So I give it to my employees. Hold on, let me be clear. Do you think you're gonna take it either? I had all of us taking it. I'm like, let's see what happened. Well, sure enough, they'll hit PRs. Everybody hit PRs. Everybody noticed their appetite go up. Everybody knows they slept better. So it's legit stuff. It's more on the hardcore end, but there's a window.  Next one. Next one is Cordyceps. Cordyceps is weird because this is a fungus that takes over insects and acts like it makes some zombies. The Chinese have used Cordyceps for a long time. It does improve stamina and endurance. Studies will show this. It's also anti-cancer, antioxidant, and it's healthy for you. But when it comes to stamina and endurance, you feel this for sure. I don't notice it as much with strength training unless I'm doing short rest supersets. When I did Jiu Jitsu, this was crazy. It was like, I'd take it. And within a week, I was like, my stamina was like significantly better. Well, isn't there a famous story of the women's Olympic swim team? Oh, the Chinese swim team? Who knows if this is really what happened.  Maybe they were taking some other stuff. Oh, I thought they tried to ban them because they were taking that. No, Cordyceps is legal. It's still legal. So you could take it. Yeah, no, I know it's still legal, but I thought that that- They were making a deal about it. Yeah, they were making a deal about it because it makes- The Chinese coaches said it was Cordyceps. But who knows? It might have been just them being like, yeah, it's not some undetectable hormone that we just invented. Doesn't this also have some benefits with your tolerance for like sauna and heat too? Yes, yes. Now that I noticed, and that's other people have noticed, I don't know if there's any data to support this. That may be where the stamina comes from. The fact that you don't overheat as much. I'm wondering if that's where it comes from. Because I noticed I can go in the sauna forever when I'm on Cordyceps. There's some crazy studies about that core temperature studies that remember that you put the glove that was like cooled down like in between bouts and your recovery time was like in half. Yeah, pretty crazy. Lastly, this is a famous, another famous Soviet herb, era herb, they actually gave this to their soldiers. And there's some crazy studies on rhodiola. They'll take mice, rats, let them swim until they drown. So basically like max exertion, I know messed up, right? But rhodiola significantly increases the amount of time animals can swim until they drown. In athletes, this improves stamina, endurance. It's got some mild stimulatory effects. It's also acts as an adaptogen. Some people, if they use the recommended dose, start to feel a little bogged down or overheated, that happens to me. But if I use a lower than normal dose, this definitely makes a big impact. What was, I remember we talked about that study a long time ago. If you remember, I wanna hear what it was because I remember it was like a crazy amount. Like it was, again, you correct me if I'm wrong here. But it was like the mice were thrown in a bucket with no rhodiola, basically after a couple of minutes they drowned, the ones that were given it was like 10 times longer or something.  It wasn't like, oh, they 30 seconds longer and then they drowned. It was like they were able to sustain. That's why the Soviets studied this because they're like, if we go in this long drawn out, remember the Soviets, this was after World War II it was a crazy war and they said, oh, our soldiers can survive longer in cold weather, no food, no sleep, and just being out there with needing crazy stamina. That's why they invested so much time and money in rhodiola. Rhodiola's got a lot of studies that support it and it actually works. I personally use rhodiola as a way to come off caffeine.  Is that in red juice? Correct, that also has quarter steps. The Organified Red Juice has both but rhodiola for me helps me with caffeine withdrawal. Otherwise it's terrible because I notice it gives me a little bit energy, a little bit of stimulant effect and I don't feel like I'm brain dead because my caffeine intake is down to zero. So there you have it. Those are the best supplements in each of the categories that we listed. If you like our show and you want more free stuff from us, we have a lot, go to mindpumpfree.com, check out all of our fitness guides. We have guides that can help you with all kinds of fitness goals, everything from building muscle to burning body fat to improving longevity. You can also find all of us on social media. Justin is on Instagram at Mind Pump Justin. I'm on Instagram at Mind Pump DeStefano and Adam is on Instagram at Mind Pump Adam.