Oh, I'm super excited for today. I have a team all the way across the world, well, not all of them. Ms. Norma here is in the States with me, but we got Emma, we got Rolando, and we got Alan, all on, and we're gonna be talking about Ironman and ketones in ways that we can implement it, utilizing the strategies that I've been building over the last eight years, that's helping people maximize performance with ketones. And so, State Team, this is gonna be really fun because the questions are gonna be individualized, but I think they'll be able to apply to a lot of people in their lives. So, I'm super excited to get started here. So, let's do this really quick. If you don't mind, just say your name and where you're from, so they know how cool this is to have a global conversation happening. Who comes first?  Okay, I'm Rolando, so Prado. I am from the Philippines basically, but I'm based in Dubai. I've been working here for the past 23 years. I am a civil engineer and profession and working as a contracts administrator for a project management team here in UAE. And I've been triathlete since 2011, and which I founded in 2013, the Filipino International Triathlete Club, which become a global group now. So, I did my first full Ironman way back 2018 and I was registered actually in 2020, but because of the COVID, it was postponed, and now it's my chance again to do it on the same place in Subic Philippines, June 11th, yeah. So, you're about a month out, just a little over a month, I would imagine you're gonna be traveling over there for a month now. Okay, awesome, that's good to know. Alan, how about you? My name's Alan, Alan Suarez. I also reside here in the United Arab Emirates. I'm also from the Philippines. I'm an occupational therapist, teaching children with special needs. I'm an endurance athlete as well, like Rolando, Marasoner, a triathlete. I started my journey as a student, like maybe roughly maybe four or five years ago. And I'm into a low-cup diet already for how many, for five years I think, if I'm not mistaken, and doing a strict, low-carb, going to slash carnival diet for good, that's it. Awesome, awesome. And then go ahead and Emma and Norma, go ahead and say hi for us, and we'll kick this thing off. Hey everyone, Norma Chaplin. Used to live overseas in Saudi Arabia, but back now here in Texas for the last couple of years, global ketone dealer helping athletes out with the use of ketones. I myself have used ketones when I did my half Ironman back in 2019, very proud that I did that, accomplished it, and got through the finish line to earn my medal. So, it's a good way to go. Yeah. Hi everyone, I'm Emma from England, but living in the UAE. I have a skincare and beauty business, and now I'm also doing the ketone business. And yeah, I'm just here to help everyone, inshallah. Awesome. Well, let's get started. All I appreciate y'all for being on, and letting me do this as a recording, I think a lot of people are getting value from this. And Rolando, let me ask you a question. Are you also low carb eating, keto eating, or are you not? Yes, actually, I've been in keto lifestyle since 2017. July, to be exact. So, this is important. If you're watching this right now, I, there's a book out there. It's Keto for Athletes. It's written by a really good friend, Dr. Jeff Bollack. He's somebody that's extraordinary researcher. I have that book. You have that book? Yeah. Jeff Bollack, yeah, definitely. Yeah, he's a good dude. Very well read. But the reason why I wanted to bring that up is he's proven that majority of endurance athletes will do perform better on a ketogenic diet. Yeah. With that said, this is before our product ever existed. So, that's when that book was written. And both these young athletes are gonna be, we're gonna be talking as if they were doing a ketogenic diet or a low carb variation diet, implementing ketones to maximize performance. Now, I do work with a lot of athletes. I'm talking more athletes that do not do a ketogenic diet, still utilizing ketones as a tool to maximize performance. And I just, this is my whole disclaimer if you're watching this right now and you're only six months out of a race or three months out of a race, I do not recommend going and switching to a ketogenic diet if you're that close out of the race because it takes time, even with our using our product, it still takes time to transition and understand your body's ability and maximizing the diet for performance. You're gonna have ups and downs when you're figuring out all that out. So, you don't ever wanna do that right before a race because it's a bad idea, but you can implement ketones before a race no matter what diet plan you're on. So, I just wanna give it as a disclaimer so nobody jumps on the keto diet and then see it says their performance sucked and said the diet didn't work. But the diet works really well, but it takes time to formulate it, it takes time to learn it and your body to adapt to it, especially while you're applying a lot of forces or you're doing a high, high amount of exercise because your body's gonna go through different phases. So, with that said and done, let's get this started. So, just to catch everybody up, Alan had been using proven products, our ketone products, enjoying them, recommended it to Rolando to use them. Rolando is only about a month out of training or out of competition. And he tried his very first pack and he goes, this feels good. Do you mind sharing really quick what happened on that very first one on your race? Actually, I said to inform Alan, I've been using a different product before, I don't know, I sent it to Emma and Emma doesn't, she doesn't hear about it. And I used it for during my bike, the last Saturday for Century Ride. And then I tried to use the ketones before I run for the transition to run off the bike. And usually I feel sluggered after a bike of Century. And when I use this, I feel quite great. And I said, was it because, psychologically, it was inputted to me by Alan or it was because of this? I really don't know. The common thing that I can share is like, because you've been to a local diet or ketogenic diet, you're really fat adapted. And then when you put in ketones to your body, the ketones helps you to provide the boost to burn those fats and then use those fats to fuel your run. That's what I understand because every time that I have a long run or a hard sessions, I usually take it like what Emma told me if you want a quick release and quick power, use this one like maybe 10 to 15 minutes before your hard session or your race and then you can feel the benefit of it and then use the one session as your supplement during the run. That's it. That's what I'm exactly doing. Well, I gotta tell you, Emma, you should be hosting the call, not me. I mean, Jesus, you just took all of this stuff. You have a lot more knowledge than me for this for sure. So I'm still learning, but in shallow one day, for sure. Yeah, so let me do this. Let me kind of paint an overall picture and then we can specify because I want you to make sure it's custom to you. The first question I have is do you, while you train or run, do you use any kind of glucose, any kind of food, are you eating throughout your race when you're doing the Ironman? No, when I did my first Ironman way back to 2018, I was full keto. Okay, full keto. You basically did it fasting so you didn't have anything throughout the race? No, wait a minute. During the race, actual race, because in the Philippines, I don't know if other event of Ironman is like that, but there's a certain pit stop in part of the bike leg where lots of food are there. I got tempted and I ate one bit of a hum and get my stomach spoiled, you know? Yeah. Did it update your stomach? Yes. It did. Yeah, so that hum. That's one of the things that we have to keep in mind. So when we're running that far and you're doing it fasting, ketones are gonna be really important. I'm gonna get to that in just a second, but when you're running that far and you're fasted, you gotta ask your body, you gotta ask yourself something. Where does your energy, I'm talking about caloric food energy, where is it coming from? And if it's not metabolizing fat fast enough, then we have to supply it somehow. The same time I wrote a protocol for some of the tour France riders and what happened was the digestive process, because when you eat, your blood wants to leave your muscles and spend more time in your GI tract or your nervous system is saying, hey, digest food, because that's a priority. So that's why absorbing food, food that absorbs really easily is good, or if you can minimize the amount of attention that goes to the GI tract. And that took a little practice and that's why our product was so powerful. So I do work with athletes that do do feeding throughout the entire race. I actually have some athletes that will use a small amount of glucose throughout the entire race and ketones because they found that it was more effective to them. And that's why when we're looking at endurance sports, some athletes can do really well fast it. There may be metabolizing fat at a high rate where, or some people, maybe their heart rate runs a little higher, or if it's a hilly and we have a lot of elevation, these are things that we consider because during the elevated portion of the race, you might notice your heart rate pipe pop a little bit. Well, at that time, if we know that we're three hours into the ride or into the race, and we know that we're gonna hit a hill and it's a 800 foot or, let's say a 50 or 60 meter, 700 or 100 meter climb, well, what we might wanna do is time some, a small amount of glucose for that person. So these are the things that we test through the training phase at all. But before we start testing anything, all we do is implement ketones, okay? So how that works is that before you get started, what you're thinking about is this. I don't have a piece of paper that I would write on right now, but so you think about this, there's a certain range that your ketone levels, when they're in, your body operates really, really well. And this range, what you're trying to do is stay in that range as best you can, okay? So if we took you in a laboratory, I would mimic your entire race with literally a blood, like with a needle in your arm, measuring your blood levels, right? But we don't get that environment. Sorry, Justin, when you say maintain in the level, you mean the intensity? I'm talking about our ketone levels. So there's a range of ketone levels you really wanna hit towards when you're on an optimal performance. Your intensity is gonna change the range because ketones are basically a food. So they're a fuel that your body's using. It's energy. They have caloric value to them. So one, we're ingesting them and we're absorbing them.  Your own ketones. So we wanna really hit that range. So initially when you're on a ketogenic diet or a low carb diet, what we're trying to do is keep it full. The better we can keep it full, the more that you feel, that's why you felt so good after your run is because we kept your tank full. You didn't just deplete it out. So when you're running on a ketogenic only diet and if you can't fill that tank back up, what happens is it's gonna deplete down, right? And then it takes time for it to catch back up and a little bit later, you feel good. Hour, hour and a half after your run, you're like, I feel pretty good. I can get going again.  What we're doing with supplementing is we're just gonna keep tank full the whole times. You can do it as much as you want and you don't see the drop with it, okay? So what we found is when I first wrote the very first protocol, we didn't have the products we have today. So you're lucky. You're lucky we have more variety. But what we found is this, I typically use before our workout or before our training is our powder. Which is, which is what, which is that? Yep. Yep, so about four, anyway, this is a prickly pear, but that one's getting a black cherry. Now, do you typically use caffeine in your training? Uh, not really. I prefer the one that I usually ordered, caffeine. Yeah, so that's a choice. Again, some people, some people like caffeine. We know that caffeine does increase performance, so I'm not against that. We just also know that there's a diuretic effects. So you have to make sure you stay extra hydrated, especially if you're running in the Philippines. Yeah, yeah. We gotta make sure we stay really hydrated with that.  These are all the same, just, they're just from flavor. So what you have there is perfect, okay? The reason why you do it 40 minutes is it's gonna, it requires a little slower absorption, okay? And you have to go pee, and we want to make sure you go pee before you race, kind of board.  I forget, I forget, you pee in your wetsuit. All right, so then what you're looking at is anywhere from 60 to 90 minutes into your race, you're gonna want to do ketones again, okay? At that point is just how you want them delivered. You can do, I do have people do this again. And what they do is we do a small bottle, like a, like a small water bottle, and we just, and we may even mix their electrolytes and this together, which tastes kind of heavy. And so, meaning it's just, it's pretty, it's a lot of, a lot in one. And then we drink that down over about 15, 20 minutes. You don't want a necessary pound of you can drink it down really over a few minutes. And this is every 60 to 90 minutes. What determines, what determines the time window of 60 to 90 minutes is primarily you. It's, it could be the phase of race, it could be your average heart rate, it could be you're a fast metabolizer, and you notice that you do better. My whole thing is I'd rather, I never want to wait too long, but I think overloading in the, having too much too soon is just as much not as good as waiting too long, if that makes any sense. So that timing window is kind of important. So 60 to 90 minutes is really the sweet spot. Is, across the board is what we found. Between, between, between over and lacking, which one is the better? Yeah, so some people might go, I would say, if you want to hit in the middle 75, every 75 minutes, go for it. But this is what I found about racers, especially in the, in the endurance sports, is sometimes it's not efficient. Sometimes you're in the middle of the water and you're not doing anything for that, that window. Right? So sometimes we have to, it's going to be a little later, a little earlier. So it depends on the, on the course that you're doing. So the window you're, I'm looking for and why there's a window in place is one is, I don't want it to go two or three hours because it's harder to restart something that's slowing down, right? You can over consume it, but you're just gonna, you're now, you have excess and that doesn't, it's gonna, it's not gonna serve you very much. So I like it really much trickle. It's almost like doing seven goo packs and one shot doesn't sit very well. Does that make sense? Even though you're gonna use it over time, doing more at one time isn't really, that's why you, they just spread out on the race. Ketones are really gonna be the same way. I don't really care which formula you use. And I'm gonna give you my formula tip here in a minute. I don't really care what formula you use. It is very much personal preference. I do find that this formula is, it's a faster uptake. So I have a guy that does 100 mile races. Well, he always has these in his little pouch and these are like his backup plan. So if he ends up stumbling or gets a hill that he can't, he's having a hard time with, he'll pop it in and just shoot it and then just go crush the hill. But it's a little bit shorter. So you're gonna uptake faster or you're also gonna utilize it faster. Why that matters is that you might find that if you do in those at 90 minutes, you might not feel the same finish, so same as you do. So you have to shorten. You might have to shorten a little bit. But it's race circumstantial, like meaning that is it a, what's your elevation of your races? Most try out, most Ironmans are relatively flat in general. They tend not to screw people with the hills too much. In Philippines, I think there's some hills. But meaning that when I, some of the other races I do, it's very climbing based, right? In general, it's typically not super, super hilly, right? You might have 3000 feet of elevation throughout the entire race, which is a factor, but maybe not as much. So just something to keep in mind. So it's a timing factor. That's why I like the 60 to 90 minutes. The good news is if you're ketogenic diet already, is that you have enough, you're gonna have backup because you're producing your own outfit. So you don't have to be so perfect. My non-keto dieters, it's more, we have to be more specific on their timing because they're gonna run out of both glucose and ketones. And we just don't ever wanna hit that the exact same time because they're gonna actually bonk. Less likely to bonk with this, but it's still possible. You're not gonna bonk with the ketogenic diet. You may just not peak. And we want you to peak. So what I recommend is what I had my guy do, and I don't know if you have access to this. This is what I had him do. And I like this. Unfortunately, I don't have this made up already. So we have to make our own. I actually have him take this. You guys, do you have these over there? What is that? I do have some of them in stock, but only a couple. I will be getting more soon. Really, all you need is the bottle, to be honest. You can just mimic the bottle. What I had him do is I had him drink half of them, halfway down. Is that the one that they just spray sometimes? No, this is a bottle. It's just a little bottle. Yeah, it's just a liquid. A little bottle. A little shot. One little shot. What I had him do, this is what he did. And he would carry three or four of these at a time. And then they would hit their stations. But he was literally running for 18 hours or a 19-hour run. They're long runs. You're using it for this? So what we do is I would actually have him make this up. I would then have him make one of these up in 12 ounces of water. And then I would have him make one of these up in 12 ounces of water. Okay. And then we mixed it and we made a three-part, if that makes any sense. So I mixed the keto, so each one of them, and what it did is it one uptake faster, the other one uptake a little slower. You combine them together? I combine them together. I see. And you can use more or less water that's all based off of your ability to hydrate how you're fishing your own hydration. I just like the size of the bottle because they were able to fit in his belt really well. Yeah, yeah. When I used this one, I was actually startled because I wasn't expecting that it can be like a beater or something. Yes, tart. Tart. Yeah, I was surprised. But then I feel something like, I thought it's gonna upset my stomach, but it did not. Yeah, these, so these formulas right here start absorbing in your mouth. So this will have to go through your GI tract. And the reason why I like to have it at a smaller dose throughout more time is because it minimizes any kind of, you know, is this will have to absorb through your small intestine. This one will also, but it also starts absorbing sooner than that. So this is a really good formula. The nice thing about this, it has the extra salt in it, potassium in it. So it helps with hydration also. So you kind of get an added effect and absorbs a little slower so we can, we get a little bit more of a tail end to it all. So. You mentioned about soap. Sorry to, sorry to, sorry to interrupt. Regarding those, those bottles because, you know, for us, average triathlete we're doing iron months. Most likely it will take us like, maybe in my own abilities, maybe 12 to 13 hours of, you know, maybe one and a half hour or two hours of swimming, six hours bike and then two hours of running. How many bottles that I need to produce, you know, for me to carry, especially during the run, because, you know, if you have it on your bike then how many solutions that we need to, you know, to reproduce. So just to make it like, to the end of the race. All right, so basically I would do, if your swim is that long, I would do right before your run, you can have another shot. So you can have your, you can have this 40, 45 minutes before your run. Are you going to swim? Sorry. And then I would have one of these right when you get in the water. All right. Right before the water. Right before you go.  And then when you come out in your transition, you would have your second one and then you're looking at every, so if you're at, if you're every 60 minutes, you're looking at 12, 12 and you're doing a 12 hour Ironman, you're doing a 12 different one. So what, this is what a lot of people have to do is they don't want to carry all that. So what they do is they have somebody at one station, they do a trade-off. So they might carry four at once. You might stage it with your bike. Maybe put it in a big water bottle and then put it everything there. Yeah. You can definitely, you could definitely, you could definitely have it in a water bottle. So this is the difference between people that are keto and people that are not. So when people that are not keto and if they're really tank is low, I don't like to drip it back in. I want to give them a bolus. They give them a high amount and then get them off, get them up and then keep it in their system. So if you're watching this and you're not a keto person, like you're going to do this differently than if you're doing a keto. So now you just have to keep it in your system. So you could take one of these, dump it in a bottle of water and drink it over 30 minutes, 40 minutes, that'd be fine. You could technically keep it in your system and just keep it filling it up with your water all the time. We didn't do that mostly because when people are performing at that level, they actually don't drink water. It's like they kind of drink it at once and they wait, once in wait. It's not a very common thing to constantly sip it on water the whole time. For at least most of the athletes I work with. So we didn't feel like that was the right approach. We felt just doing a drink, throw, drink some water and go. And that's been the approach we've used pretty much since I started teaching this. Okay, like what you're saying, does it mean that with the 12 bottles or 12 solutions, we have also 12 like this? No, so I would do basically one full serving of ketones would be in one bottle. When you say one full serving of ketones and it's composed of what? I'm looking at, I can't disclose the exact grams. If you were to make up basically, here's the short answer. One half of this and one half of this went in here. Okay. You can leave some of this in here too, by the way. The one half and one half and the rest with water. It'd be very strong, but they can mix it in water and drink it or he just shot it. This is the most recent one I have done. He just took the whole thing down and then he would just drink his water. So he was a shot. I think I'm used to it, or I prefer it that way. Yeah, that's what he found to be the most effective. So it was pretty strict.  It's pretty concentrated. So we used the bottle size. He drank half down, right? And then we would take one half of these, one half of this, filled it up with water and just shake it up, put it in his belt. And he had like 16 total of all these, but his race was longer. And so he had 16 of these throughout his belt. And then it was just a shot and go, shot and go, shot and go. The nice thing about this is if you're starting to feel a little dip, you can give yourself a quick boost. But you also got to tail in because the ketone salts absorb slower. So it wasn't just a boost thing and then kind of settle. It was a boost and then stay up here. And what you want to do is always catch the boost before you start to settle down at all. That bottle that you're holding is also a product of your... It is, it's a product. You have to work perfectly for our shots that we did. There's other bottles out there and you can take any bottle like this. We just felt that worked really, really well. The other one, then the original protocol I wrote, they actually, we made Jell-O shots out of it. And now that formula was a little different. Yeah. I think that one with glucose, right? Well, some, no, and some, yes. We had a couple of guys that were hill climbers that weren't, we weren't seeing the same peak of performance off of their ketogenic diet. So we moved them away from a ketogenic diet. We did keto on off days to recover. But on days, we actually, we didn't do high carb necessarily, but we did strategic carbs. So, and then we use ketones and carbs together. So some people, we did a mixture of glucose, form of glucose and ketones. And then they would have that, and it was a timing thing once again, seven to 30 minutes before they would hit their hill, they would have one. And then they would- I saw already someone using that, but I think it's a different product. Yeah, one of the American pros, Sam Long is already doing it using it, but different product, keto shots. Like here's your keto shots. Yeah. Yeah.  That's why we keep seeing, that's why we keep seeing ours just outperforms everybody because it's giving you an ample amount without shutting down your own production. If you bring your ketone levels up too high, your body reacts to that, it doesn't like it. So you don't want to over, that's once again why I said, you don't want to over necessarily over boost, because it can actually slow down your own production.  And I'd rather you rely on both. Because you're safer that way. So basically those formula, during, you know, if you're doing the iron line, will be enough. So no solid something like no gels, or anything that we can combine with the. From my experience, with Ironman at least, marathons are different because marathons is, it relatively not very long when you think about it. So people can get it out. From the majority of people that I've worked with in the Ironman space, which I will be honest, I've done a lot of ultra and high durances and it's probably under 10 that I've worked with that at least a high level. So it's not a tremendous amount of Ironman, but relative to the endurance world, I've worked with a lot. I believe that strategically utilizing food will be to your advantage. For not only recovery of your race, but for performance of your race.  And I'm guessing that average marathons, what, 3,500 calories just to run it, right? So if we multiply that times three, we're already up to, I mean, you're 15,000, but a swim has gotta be a lot more demanding on caloric intake than running would be, I would assume. So you're looking at how many calories are your body using? How much can it actually utilize from your own fat tissue? Can it make all that up? Well, what if we could strategically apply nutrients to your body that your body can utilize as energy? I think we can get more out of the performance side. At the same time, the reason why you want ketones available is because it's a fast, easy available fuel. It is sustained fuel, meaning glucose gives you a high spike, but it's gonna have a bigger letdown, where ketones are gonna have that steady fuel source. That's why the Kinecti works well for endurance sports. But we're also just, what do we tap it into if we're just not getting enough, right? We don't have enough available to us. So I feel, and it doesn't have to be glucose either, we have some people that have ran Ironman's, we've done it where we've done it all on fat. And as long as they can digest fat efficiently in the right form, that doesn't give them the, what did you call the gut thing? The gut, let's call it gut rot, because that's where it gets tricky, right? But the longer you start going into endurance athletic, the more I think nutrient demand is gonna be a factor here, not only for performance, but for also recovery. You know, that's why people that are running in long, long distances, we see kidney challenges, you see lung challenges, we see heart challenges, because there's an oxidative stress, there's a lot of different factors, but you're also, your body's in a survival mode if they're not fueling in efficiently. And when I'm really working with people in the performance world, I like to have six months ever for you, Rolando, it's like, hey, we got a month, you don't wanna change anything. Start using the ketones. But you might find if it's, I mean, it doesn't have to be even glucose, but you could use things like a Yukon or Yukon. Yeah, yeah. I'm using that one. I did that one in my first Ironman. Yeah, so you can utilize that. Norma, you- I have one question. What about the Keto Pro in this, with the- Yeah, that's what I'm about to ask now, yeah. The difference with the Yukon is it's gonna just keep your blood sugar nice and stable, which is gonna be a little different because you're giving it basically drips of glucose throughout it. For endurance sports, I think it's great for anaerobic athletes, it could be a factor, but I think you're gonna get more out of having something a little bit more robust. But Keto Pro is great as long as, once again, the medium chain fatty acids in there, there is fat in Keto Pro. As long as you're able to digest them while on the run or the bike or the ride. I suspect you will do awesome with that product. The way it's formulated and the way it's done, it doesn't seem to have any real, any impact on the GTI track, like our original formula did. So we basically were able to modify that. The other challenge with the Keto Pro is it's gonna be heavier and mixing it gets more complicated because you're drinking something a little bit more dense on your system. So that comes down to you and your preference of when and how you do that. Maybe it's a transition out of the swim to the bike. You can, you're okay with having that because you kind of want it, most of us drink the Keto Pro with a little bit more water, but I tend to find that in these endurance sports, it's better if we can get in a smaller concentration, shoot it and then drink water as you need it throughout the race. I think that's a great idea, Norma. And I think that that extra calories will be beneficial for you. But at the same time, you know, you may be strategic in other ways in nutrition and food, but without testing it and really, you know, putting people through the testing of is food better or not better? It's gonna be individualized first off and then we need time to figure out what food, when and is it appropriate for you? Okay, Emma actually gave me these three Keto Glucose Keto Cream and then this black label and Keto Pro. Yep, yep. So is this the one you're saying that it could be an alternative as food? Yes, well, both the Keto Cream and the Keto Pro could be a substitute for food because they have medium chain fatty acids in it. The Keto Pro also has an amount of protein in it. And what I'm looking for is strict calories. Primarily calories and is your body able to break them down effectively? Just we'll find that you'll have a longer, you have a stronger finish to your runs and your races. On most athletes, I've had a few do them fast and have done great, but I think if we have enough time, I think there's a way to be strategic with food in there too. So I would only do two to three of those a day and they can replace some of your ketones because they have some ketones in them. So you could maybe swap one of these out for one of those.  The bike is one of the easier places for us to put things in place for most of the athletes, depending on the track, of course, but it's easier to go one-handed. Harder to do that in the water. What about this black label? What is this for? Just more ketones. That's my favorite drink. So it just has more ketones in it. So because of what we're doing, it's not relevant because I'm giving you ketones throughout the entire thing. So we don't need, in my day-to-day life, I use that, but in performance life, I mean, you're having six or seven packs in a race or eight packs in a race anyway, so it doesn't really matter. Okay. What about, because I told you, right, when I used this for the first time, I was about, my program is supposed to be running only for around 30 to 40 minutes, and then I end up running more than an hour because I didn't notice that I feeling great. I was feeling great, that's why. And then I only stopped when I feel like some, my muscles cramp, my leg muscles cramping. So does it mean that I need more, I need to take in a salt tub or something? Yeah, so the, this formula doesn't have sodium in it. This formula does. They absorbed it only. So this hydration is gonna matter here, but now you maybe just went and pushed your body further because it could go further. So it could have been your body saying, stop running because it stopped going so hard because it's like, you kind of, you can see what your body should be doing. So just watch that. But this hydration in your electrolytes is gonna be really important with this. Now we have an electrolyte with Pruvit. That electrolyte was designed for this formula. So if you're using this formula, you'd have to still add, you can add our current electrolytes, but you'd have to add some sodium to it too, because you wouldn't have the same. So salt tablets are usually what most people use is to supplement enough sodium in their depletion. So there are two kinds of this one. There's a green one and then the orange. Yeah, they're the same, just different flavors. Ah, okay. I think the one that's different Rolanda is the one that's caffeinated and one's caffeinated. Yeah, we have some caffeine and caffeine free. Usually the colorful one's caffeine, the more white one is non-caffeinated. So the other one has caffeine, the other one doesn't have. Yeah, okay. And you can be strategic through that too. Depends on, once again, a preference. What we find is most people do a little better with the caffeine just because of the performance effect of caffeine. So that's once again, it's individually based. But the real simple answer is every 60 to 90 minutes. If you want to be strategic with Keto Pro, I would test it on your, and the way to test Keto Pro would be on a training day.  And then that's how you can test it. To see how your body responded. You'll feel it. Yeah. I will do it. You'll feel like I'm digesting right, or I feel like maybe a little bit in the GI then I would tell you, let's find another source. It shouldn't be a problem. For our bikers out in Europe, they, what we found is it was only like a minute or two they noticed their belly was a little bit like processing and then they were back at it. So it wasn't enough to deter them at all. They saw amazing returns. I will be able to test it this coming Saturday. I will have 160 kilometers build up, right? So I will try this one. Yeah. So about 40 minutes before drink it down and then do a shot right before you go. Do one of these things right before you go and then just stay hydrated and 160 mile ride or run? Right. 160 kilometers, right? Okay. So what do you? 100 miles. 100 miles. What do you, what does it take you to do that? How fast? Ah, no, it's a group ride. So it will be, I mean, chilled ride. So it will be averaged 30 to 32, 35 kilometers per hour only. Maybe roughly 25 hours. I'm not mistaken, 25 hours, yeah. So I would, didn't test it. I would do that, do this before you go. Maybe you do 60 minutes in, have one of these and then, or 60 minutes in and then finish it with one of these and then you're going to blow everybody out of the water. You're going to feel like nobody's even in the same race as you. Okay, am I, you just gave me one. Yeah. I should know it more. I'm here for you to try them, I wasn't sure, but I have stock, don't worry. Save it, okay. How cool is this? We have, you guys are all in the EAU, you're from the Philippines and the UK, Houston and here in California, how fun. So a few things, what I'd recommend though is make sure, up to your race, you really die on then your ketogenic diet. Make sure you're at no point caloric deficit, meaning making sure you're eating enough food. And so that's just super, super important. I find that it's sometimes easy to go too low or you start, people start talking about fasting and all this other stuff. And you guys aren't doing what humans naturally do. You're doing something very different than what we naturally do. Exactly, yeah. Don't try to be natural or normal, if that makes any sense. You have to be extraordinary because you're pushing your body to extraordinary limits. Being not normal is normal for us. There you go, good. And so, and then as for recovery, Keto Pro will be huge for your recovery. So I would have a couple of those a day. I would have probably three ketones a day for your, you know, at least for five, six days after and then you go to one to two a day after that. But this is probably one of the biggest groundbreaking products for recovery of anything. So that's really, really, really valuable as a recovery tool as it is for performance tool. I think it's more valuable as a, and even though it's the number one test of performance tool that researchers have found, I think it's more value as a recovery tool because if you wanna do this long-term, it's about recovery. It's about recovering from the stress that you put your body through. And because we know cortisol and stress hormones go up during these races. So we gotta get all that back under control as quickly as possible. And yeah, and so I think you're gonna find that that's gonna have a huge reward on you getting ready for your next race earlier and feeling more recovered faster. That's great. Well, Antlin, any other questions for you? So far, everything's clear for me because what Rilanda's going to do is the same thing that I'm going to do in the near future. Well, the good thing right now, I still have a lot of time to prepare. We're in, for him, he's going to do it next month. So we'll see what's gonna happen. But I'm really optimistic also what the ketones can do because I ran a marathon in under four hours while fasting and then just using the ketones. That's awesome. Was that your best time? Yeah, it was, it was 3.38, 3 hours and 3.38. Cool. So I'm a big fan of testing everything. That's why if you have enough time, be strategic and try to do it with ketones and glucose as small amount.  But he was basing it off of an only a diet, right? He didn't have access to our product at that time. So they never, they never did a dual fuel one. What if you can have access to both? What would happen then? But do it through a testing. Because the thing is, is you can go, I can give you a hundred grams of carbs strategically before your race, a little bit before you ran and then throughout your race. By the time you get done with your race, you'd be in ketosis. Mm. Mm. That's the tricky part, the tricky, yeah. So you can be strategic with it. And what if you did that and you took 20 more minutes off your run? Well, I'm just, I'm just, quite... I want you to think about and just test it. Test it with like smaller stuff, not the whole thing necessarily and don't test it on race date, but test it out and always test it two or three times and go, wow, that really worked well. And maybe you find it's 70 grams of carbs. Maybe you find it's a slower carb or maybe you find it's a faster absorbing carb, right? You might, it might be different for everybody. So that's something just to keep in mind. Okay. Orlando, you're gonna say something? No, no, no, it's okay. Because I was thinking, I was, you know, when I'm trying to incorporate any like glucose in my system, as I told you in my experience, when I took that small portion, which is not part of my plan, and it upsets my stomach. So I'm scared if I... Yeah. And that's something you'd want to test on, you know, light days or other days, but what's the form? Also your body hasn't been using it for a long time. So it's just like, if you haven't had cow's milk in a while and you drink cow's milk, you're gonna be like, oh, it doesn't work. Your body's been a little used to not... I never expect, because it's just one slice, you know? It's just one slice I took it off from the tent. Right, right. Yeah, so just look at the forms. And I just, I want to encourage people to be open minded about all this because there's a lot of athletes out there that aren't using this yet, because they think it's a keto diet thing. And it's not. It's designed, it was designed in replacing the diet. So you didn't have to do the diet. So it's a tool you can utilize with it. Some of our athletes we find that it does great with ketogenic diet and using ketones. And some of them we find that it's exactly the opposite. We get a better performance utilizing both fuel sources. Definitely more true to the anaerobic side of things. But in the aerobic side, I can see the same thing happen, especially in our longer bouts of exercise. So when you get past three hours, your hormonal system, things are changing in your body because you've pushing it really far. So sometimes there's just other variables in place. And I just ask people to test it, don't decide. Be open minded to all things because you might find that you might just take off an extra hour or two. And you might not. So that's why I just took people to be open. Okay. Cool? Yeah. Awesome. Any other questions, Emma, Norma? No, I just want to say thank you for enlightening us with this information. When I did mine a few years back, all I had was the black label. I wish I would have had this. Now it kind of makes me want to go and try it again. Because I said I wouldn't do it, I get another one. But I might just go attempt another one now. My wife won't let me. So she said I'm retired. So after a few joint replacements, we're tapping out. You go, I'll look for you all. Don't retire. I'm older than you. So I will not retire. No, you don't have to. I will defer to other activities for myself. Well, it's great meeting you. Best of luck. Keep us posted. Please follow me on social and tag me in your race. I'd love to share that out to the world. My wife is part Filipino and we haven't made it back there yet. Her family came from Manila in 1944, 42 or something like that. So it was pretty, it's anyway, we didn't go back there for a long time and we just haven't, we haven't made it a priority. We need to. Okay. Awesome. Thank you. Thank you so much for your time. We do appreciate it. Thank you.


Welcome to Sheboygan County Government. Working for you, my name's Adam Payne, County Administrator and co-host of this program with Chairman Tom Wagner. And as you know, every month we're pleased to bring a special guest to talk about the roles and responsibilities of their department. And today, very pleased to have Ryan O'Rourke with us. Welcome, Ryan. Thank you. Ryan is our family court commissioner. I believe this is your first TVA program. Is it not? It's been about a year now. A little over. So let's get right into it. Let's start by sharing a little bit about yourself, your background and when you became family court commissioner. Sure. I've lived in Wisconsin pretty much my whole life. I graduated from law school from UW Madison in about 2001 and went to work as an assistant district attorney. I worked here for Joe DeCecco for a number of years and then moved to Manitowoc and took a job with the county as assistant corporation counsel there. I spent about eight years there doing mostly child protection work and then I came back here and was hired as court commissioner when Rebecca Persick took the bench. We're both Madtown graduates a few years apart, but Badger fans, we're talking a little bit about that off the air. So as family court commissioner, set the stage a little bit. What are the roles and responsibilities? Sure. Our main role is to lighten the load on the circuit court judges. We deal with a lot of the daily grind to lessen their load, anything from family court to criminal court to ordinance and traffic tickets. And we also serve a role as the family court services office. So we provide mediation services and educational services for family court to help families in the middle of divorce and all the difficulties and transition that that requires. And I've said family court twice, though it's broader than that. It's court commissioner and some of our viewers might be wondering, well, what's the difference between a court commissioner versus a circuit court judge, federal court judge? I mean, how would you distinguish your role and compare to a circuit court judge? Sure. Well, a circuit court judge deals with law on the state level. They're generalists, so to speak, and that they deal with a very broad range of law as opposed to municipal judges will deal with very specific things, usually traffic and ordinance at the city level. Circuit court judges are tasked with everything from personal injury law to contract law to criminal law to family law. They have to be able to handle it all and they are really the heart of the judicial system. And that most people's experience, if they have an experience with a court, will be with the circuit court. And we are basically an arm of that court in that we help them process cases efficiently and judiciously and try and take some of the load off of the judges by doing some of the more, I don't want to say routine, because they're not all routine, but more common tasks that the legislature has been comfortable delegating to non-elected judicial offices like ours. Well, you follow a tremendous track record, as you know, because Terry Burke, who I used to work with when he was our court commissioner, starting 18 years ago, became the circuit court judge and recently retired. And then Rebecca Persick, who was court commissioner before you, recently was elected circuit court judge. So we have big aspirations for you, Ryan. I know that the circuit court judges really appreciate the role that you have and the important role that you and your staff do to support their work. Yet, of our 19 departments, you're one of the smallest. Touch on that a little bit. How many staff do you have? What's your annual budget? Give folks a little flavor for that. Sure. Our staff is three people, including myself. We have an assistant court commissioner and then one paralegal that she really serves a multi-dual role. She's an office manager, a receptionist, and an paralegal all rolled into one. I supervise both of them and then I answer to a combination of you and the circuit court judges. It's a pretty simple structure because we're not that big of an office. Our budget is mainly personnel expenses. We have some additional revenue that we take in from various court charges that we charge the public for certain services and then the rest of our budget is really taken up by the mediation program. The budget, I think, I'd be guessing here, the budget amount is in the annual report that can be found on the website. I know it's under $500,000. It's certainly less than that. I know your focus is less on the budget and more on the people that you're providing critical services to. As long as we're under budget, I'm happy. And so are we. That has been the track record. You just recently became court commissioner. You mentioned that you have your law degree. You've practiced. How does one become a court commissioner? What are the credentials you'll need, the skillset you need to become a court commissioner? Well, first you have to have the law degree. Normally court commissioners are lawyers who have been practicing law for at least, I would say, an extended period of time. I think the minimum requirement for this position was three years, but generally you'll see more experienced lawyers in that role. A lot of times there'll be lawyers who think the Circuit Court judges have a broad base of experience in different areas of law because you're going to have to handle different types of law. You can't really be a specialist. As such, a lot of times those court commissioners will either come from a general practitioner standpoint as a private attorney or they'll come from county attorneys because county attorneys tend to deal with the broader aspects of the law, the broader process, the broader process to the types of topics they touch on. And then I think you just have to have established a solid reputation with the judges you practice in front of for being prepared and knowing what you're talking about because ultimately they're usually the ones who decide who the court commissioner is going to be. That's for certain. As you share it though, there's a shared supervision between myself and the judges. I really defer that to the judges because things aren't going well. They make the change and fortunately you've just hit the ground running and I know they've really appreciated your role in the leadership and the good job you're doing. We appreciate that as well. Final question before I turn it over. It's been about a year. What have you found to be one of the more challenging or rewarding aspects of the job? It's hard to answer from a reward standpoint practicing as a trial attorney where you finish a case and you've either achieved the result that you think is right or a result that you think is wrong. Being a court commissioner is more about following the legal procedures being an umpire so to speak. You're not an advocate and you can't always necessarily reach the result that you think is best. Sometimes you're bound by the law and the evidence that's been presented and you simply have to reach the result that's right under the rules. What's most interesting I think I would phrase it rather than rewarding is for me personally the mental health cases are interesting child protection cases are interesting. The criminal law is interesting to me but it's interesting to me because that's my background. That's what I've practiced and initially that's what I had a passion for going into the law as far as difficult or challenging really for me it's the administrative end of it sometimes and finding time as to get out of the courtroom and actually run the office side of it and the economic side of it and finding the balance between those two when the focus is really on maintaining the court calendar and finding time to allow people to get into court on a timely basis so that their concerns can be dealt with. And I found the same thing with Judge Rebecca Pursek and Judge Terry Burke that just as you that was not their key area of interest or concern it was more being sure that you were doing a good job serving the public and rendering the best decisions that you could so appreciate it. Tom over to you. Thank you and you talked about some of this but what types of cases are you responsible for? Sure it runs there's a long list I'd start with small claims Commissioner Schabel Susan Schabel who's the assistant that I mentioned earlier she handles small claims from the first appearance through to the end trial I handle any number of things let's start with criminal cases we do initial appearances from the jail every day and hold bond hearings in family cases we handle paternity hearings we handle stipulated divorces from we do the final hearings on stipulated divorces where people are in agreement on the terms of the divorce we also do the initial temporary orders say for example while a divorce is pending someone needs a child support order or they can't agree on who's going to reside in the house or how they're going to handle visitation of the children we put in place those temporary orders while the divorce is pending we also handle traffic tickets the initial plea hearings that's every Wednesday I'm drawing a blank there's a number of other things we do I mentioned it early we handle mental health hearings the initial hearings at the hospitals potentially every morning we don't have them every morning but there's always a chance adult protective services cases where you're dealing with guardianships and protective placements for vulnerable adults or potentially vulnerable children as well we handle initial plea hearings for child and needed protection in services cases and juvenile delinquency cases we also do injunctions that's a significant portion of our caseload in situations where a person is seeking protection from another individual either because of harassment or domestic abuse we hold the we make the decision on the temporary restraining order to hold the final hearing for those injunctions there's a number of other minor things we do but I would say that takes up the majority of our time I neglected to mention we also authorized search warrants when the law enforcement in the district attorney's office are requesting a search warrant it's our office that reviews it and approves it or just or rejects it which means you're on call day or night 24-7 so it helped me with this so it sounds like there there are cases that you will start and see from start to finish and then there are cases you will start but you will hand it off to the judiciary is that fair to say? that is fair to say most of the cases we will do some of the initial hearings and then the circuit court judge will take over but the only things we handle from start to finish are the small claims and the injunctions and potentially the divorce and the parties are agreed upon are agreed to the result although I'll say this everything we do is subject to review by a circuit court judge so if a party is unhappy with the result they can request a new hearing from the judge that doesn't happen as often as you think but there is certainly that avenue if they disagree with the decision we make interesting so about how many cases do you handle sure and that's for the same reason you just brought up that's somewhat difficult question to answer because we handle parts of cases for the most part and again we have an annual report on the county's website where you could get the exact numbers I counted it up beforehand in the number of hearings that we held when you're not counting small claims in criminal cases is over a thousand but then you have to add in all the small claims hearings and all the traffic tickets that we do because we don't keep exact numbers on those and then we don't keep the exact number for the number of initial appearances and bail hearings that we do for people held in custody and we do that every day and it can range from one or two to 15 so I would say the number of hearings we hold is probably around two, three thousand but cases start to finish would be a different answer interesting what cases do you find the most routine and what do you think are the most interesting that you have to deal with well I didn't talk about these but we also do what are called supplemental hearings where the party already has a judgment against an individual and they haven't been able to collect that judgment so they can bring the person into court and collect their financial information to find out if there's a way to collect those are about as routine as it gets and I have to say that's not the most stimulating activity I've ever had but probably important to the person who is interested sure sure it's just our role and it doesn't that involve the most interesting would again be the mental health cases for me and the child protection cases because the reason I went into those and had a passion for them I went from criminal law to that because I found those more rewarding in the fact that you can actually achieve a real positive result potentially rather than trying to address something after it's already gone wrong in the criminal justice system with child protection and mental health you can try and get at the root of the problem more and solve the problem before it becomes a bigger issue and hopefully actually make a difference in the long term so it sounds like when you talk about a lot of these things it sounds like the whole office was created to make the system more efficient it would be my guess is that fair to say? Yeah I think that's fair to say the goal is to make the justice system run faster to get people who need to be in the court in a timely manner and to free up the judges so that they can focus on some of the more serious and complicated cases that they aren't dealing with the daily grind and much of the routine procedural stuff that's the same every time you don't really need a brilliant circuit court judge to handle you can dump it on the old commissioner I don't know if you mentioned it but I know you marry people by the time and where do you marry them and do you marry them at different sites or is it just all in one spot I'd be curious of that Normally it's at the courthouse a wedding in the court room we do them every Friday at 3 o'clock and we usually have about 4 or 5 time slots and people don't have to get married there they can request a judge or a circuit court commissioner marry them somewhere else normally those are the judges who travel and then the judicial official usually charges for that for their own time, for the travel and appearance we don't charge for my time if you do it at the courthouse we do charge well, we'll get to that but yeah, typically they're at the courthouse you charge, that's what I was going to ask is there a charge for getting married you kind of said there is and there isn't sure there's always the charge for getting the marriage license but that's handled by the county court so there's that expense and then if you get married at the courthouse there's a rental charge for the use of the courtroom for that time period and it's a flat $40 fee and it's a quarter hour time frame then usually the ceremony doesn't take that time so we let people mill around and take pictures and what not as long as they don't go up on the bench and then again if they're getting married offsite there's a potential charge for the actual judge's time to travel there and whatever I don't know exactly what the judge has typically charged it's got to be one of the most reasonable ways of getting married that exist my daughter's going to be married in 2018 and I'm thinking this might be a far more cost effective approach for us to consider well you mentioned Judge Burke earlier and he actually married me and my wife oh did he really? so you've been on the other side of the I have, not at the courtroom but he traveled for us well I've known people who got married in a situation going on and they might have an event even a church event or something like that but because of some unique situation people I've known they're going in the service or something like that they want an official and then they follow up six months later with another you do get a lot of that you get a wide gamut of how serious people take the ceremony as well the people who are just doing it to make it official and they're going to have the big event later on and then you have other people who this is this is the event for them so they go a little more all out to each his own right? you also mediate divorces as I understand it so talk about that a little bit? sure it's not just divorces we mediate any family law case I mean you could have parents of a child that were never married it could be a paternity action or something of that nature anytime there is or child placement or child custody the matter can be referred to mediation people can come in and request mediation on their own without a court order being involved as long as there is a court case in existence or judge may refer a case to mediation and the purpose of mediation is to try and help parties resolve the dispute in a way that's acceptable to both of them I always encourage people when I talk to them about mediation in the courtroom that they should really take it seriously and take advantage of it because it's really the last chance they have to have some control over the outcome otherwise the judge is going to be and the guardian of light are going to be making the decisions for you what happens is we have some professional counselors in the community who are on contract with us to serve as mediators we run the administration of the program and we take in the referrals and the requests and then we process it out and assign it to a mediator the mediator takes it from there meets with the parties tries to reach an agreement these are people who are trained and experienced in working out custody and placement disputes and then if an agreement's reached we get a legal document back that the judge reviews and either signs or rejects and if mediation's not successful we inform the judge and they can have their day in court at that point if you joined us late we're talking to court commissioner Ryan O'Rourke about the roles and responsibility of the court commissioner's office and it's a heavy topic whenever we do an interview like this particularly with someone in your role or working at health and human services or our sheriff's department individuals that are just working with people day in and day out and helping solve problems the weight of those issues and opportunities I find remarkable we all go about our lives with things that happen at home or with our own kids or family members or we know close friends that are dealing with challenging issues but every day to come to work and work on you know examples that you've just shared day in and day out case after case I can't tip my hat to you enough and people who do this kind of work so thank you first and foremost Ryan for your public service and the question I have is when you have the kind of weight and the roles and responsibilities that you've described how do you keep a good balance how do you not take that home with you at night and you know make sure that you're able to have a positive balance and focus that's a wonderful question I think you see a lot of people not necessarily my line of work now but what I used to do, struggle with that as prosecutors or child protection attorneys or what not you deal with a lot of day to day that's not very pretty and you don't see a lot of positive and it's over and over and over again it's starting to be recognized and you see educational sessions about secondary trauma and how to deal with it for me really it changed when I had my own kids and they were a conduit for me to get reconnected to the community in positive ways through whether it's their school or through their activities you start to see outside of work some of the more positive aspects and get those reinforced for you that you had going in but you kind of lost along the way and I think everybody deals with it in their own way there's healthy ways to deal with it on healthy ways and you got to find something that I think keeps you connected to the positive then I've often heard people say my kids help keep me grounded it's a different world when you walk into that door and get to spend time with your loved ones well that's great and again thank you for your service we don't serve in your capacity so only you know just how challenging it is but boy it's got to be challenging work the court system big picture what do you see as some of the or perhaps one or two of the key challenges facing the court system as a whole as you look into your crystal ball five, ten years from now I think the biggest thing past and going forward and this is a complaint I think you hear a lot not just from the court system but other forms of government on the levels below federal and state is on funded mandates I think there's a tendency at the state and federal level to pass laws that are on their surface great wonderful ideas and then not figure out a way to pay for them and that puts pressure then on the court system to try and find a way to accomplish this with the same amount of resources and then it tends to take away from other areas of focus or reduce the amount of attention you can give other issues and you just see that pressure continue and continue and continue and one of the examples of it that from my previous life that I know about and you read about in paper from time to time is that the pressure of district attorney's offices there's new laws, higher penalties new things to prosecute but no one wants to pay for the prosecutors and that's just one example but that's kind of the systemic court-wide issue I think that's the biggest one District Attorney Joe DeCecco is recently our guest and we had a wonderful conversation with him in his years of public service and I think he hit it right on the head and I'm sure that is one of the key fundamental challenges of the important work they do that the case law just keeps going up the demands on state laws that need to be implemented or followed go up and yet the resources aren't there to follow and that impacts service and frankly if you heard Ryan say it on funded mandates he citizens expect government at all levels to work together provide efficient effective services and we all expect that there's a reality that when one level of government and because counties are the right hand of the state level when one level of government has a demand or an expectation passes a law for a new program or service the law that has to be followed you know that's finding good but if the resources don't come along with it to implement that what happens is it falls on the shoulders of people like chairman Tom Wagner and the county board then to implement that and at the same time when you have demands from the citizen to hold the line on property taxes or reduce them it really creates a pickle so I think you hit the nail right on the head it's not only a challenge for the court system but for all of the programs and services we implement we only have a couple of minutes remaining and I wanted to end with a little bit of discussion I've heard you raise this before and your predecessors before that you know you're in a role I think you said earlier in an empire and being fair and rendering decisions and occasionally you have clients or people that come to the office or your department looking for advice looking for counsel and that's not your role talk about that a little bit please well we've tried to we actually revamped our window so to speak at our office to put some resources out as to give people handouts that they can if I need to do this what do I do I think there's a difference between legal advice and pointing people in the right direction as to how to start the process to accomplish a general task and it's a fine line to walk me personally because I'm the judicial official I try and avoid direct contact with the public about cases even if it's a general question because you have the various ethical restraints that you can't talk to people about their cases I can't talk to the father of the children about his concerns without the mother present that it's not ethical to taint the judicial official in advance of a hearing but that's our paralegal Dana does a wonderful job of screening those issues and trying to straddle the line between what is giving people advice on what they should do giving people information as to how they can go about trying to accomplish a hearing or get a court date or what type of paperwork they maybe need to start looking at to accomplish what they want to and it's a tricky line to walk so what would be your advice to any of our viewers someone that is currently interacting with your office or may in the future if they need a starting point if they need some information you say you have some brochures what have you do they contact your assistant and they can point them in the right direction how do you want that they can come and talk to Dana our courtroom is set up kind of weird you have to actually go through the courtroom to get to our offices but unless there's a cold hearing sign on the door you can walk right in and then through the door is a big window in the glass and you can talk to her you can also access various resources on the state court website I think it's wikourts.gov or some form of that address a general google search should allow you to find it or you can go to the court court's office that's a wonderful resource too again they have the same restrictions we do they can't give you advice but they have a lot of information that can help point people in the right direction wikourts office does a tremendous job billy largi and her staff are wonderful Ryan outstanding overview of important roles and responsibility of the court commissioner's office thank you so much for joining us today thank you and thank you for joining us today next month another very important department heads going to be here Tom eggabreck from our health and human services department and he's going to be talking about the roles and responsibilities now that department and the new drug court was established and will be funded as part of the proposed 2017 budget. So until then, thanks for joining us and we'll see you next month.


What's up everyone it's your girl Kenzie here from Layton Sports Cards and I'm ripping a couple personals for Travis E. We've got two 2022 Panini Mosaic Choice baseball boxes. All right Travis, thanks as always for hopping in. Let's see a Nebula. One time for the one time. The way today's going, uh, it's very possible. All right, good luck here. We have Silver Nate Lau, Rookie Mosaic of Camilo de Val, Giants, our Choice Exclusive, a Trevor Story for the Red Sox, not a number. Jeremy Penya, nice one there, Astros, you know Travis on the Choice Exclusive, a Shainbaugh's Rookie Mosaic and a Rookie of Jake Meyers on the Mosaic. First auto up, we've got red of Mason Thompson for the Nationals. Nationals on the red, not number. And second one for your first box here, Travis. We have a Reed Dettmers for the Angels. It's a red color match on that one. Nationals is kind of an off color match too. Reed Dettmers. All right, second box here Travis. Good luck. We have a Silver Rookie of Luis Freyus, B-Bax, Urius on the Mosaic, our Choice Exclusive, a Lance McCollers, Astros, a lot of Astros going out of here, and a Ronald Acunha Jr. Rookie Mosaic of O'Neill Cruz and a Mike Bowman for the Orioles. Autos, we've got 51 of 88s on the reds auto, a River San Martin, San Martin on the red and yellow fusion. And last but not least here for you Travis, we have for the Rangers on the red, an AJ Alexi. Rangers. Now we'll do it for your two boxes of Mosaic Choice. Thanks as always again Travis and we'll get these cards right out to you.


So you have probably seen a message that the lecture is recorded. It will be only, so in terms of video, it will be only the lecture itself, sort of thing that I'm actually sharing. And if you ask a question, your voice will be recorded and we will add the lecture to so maybe aware of that. Nonetheless, I would still encourage you very much to ask questions. So if anything pops out that you want to know, just raise your hand and ask the question. So this lecture is an introductory lecture. It will be relatively short, I think about 15 minutes because right after we will do some exercises with containers just to get a feeling of starting a container from an image and playing around with it for a little bit. And after these exercises, we will have a little break. And after the break, we will have a longer exercise that goes into the topic more deeply. So an introduction. What are containers?  And a virtualized environment is an isolated file system that is accessible from a host computer, meaning that there is a file system there that can work on its own and is completely isolated from the host, meaning for example, your computer running Windows or whatever. And it's completely isolated from that. So it does not rely on the installations that are already there on your computer, but forms is an environment by itself. Containers should not be confused with a virtual machine. So if maybe you have heard of virtual machines before, they are very popular ways of, for example, having a certain piece of hardware. And on that piece of hardware have multiple different operating systems on it. So that's very often used. If you, for example, buy a big server and you don't want to use the entire server for one specific purpose, but you want to have, for example, two different operating systems running on that server. And that's where you usually use a virtual machine for. You can imagine that a virtual machine brings the entire operating system, that it's relatively heavy. A difference between a virtual machine and a container is that a container is also a virtualized environment, but instead of bringing the entire operating system, it only carries the essential information to perform a task. So while a virtual machine, the applications within a virtual machine can be very broad, it just brings the entire operating system. A container is usually developed for very specific tasks. And therefore they are relatively small. While virtual machines are usually very big. In information technology terms, containers share the kernel with the host operating system, so they don't bring the entire kernel. So in that way, it only takes the essential information to perform the task while virtual machines bring the entire operating system. So why are these containers so popular? Oh, you probably have heard of containers before. You find them nowadays everywhere and a lot of different applications. For example, also in development of computer software. And the main reason for that is that dependency issues are a general problem. So if you are using a computer, if you are developing scripts, programs, usually at some point you run into issues with dependencies, meaning that some version of a dependent software might be installed on your computer, but you need a different version for your particular script to run. And then if you are shipping scripts to, for example, other computer, other operating systems, then all of a sudden your script does not work anymore. So in the interaction between development and operations, so that short for or short DevOps is short for that, development operations that their containers are very frequently used because then you develop in a container, but you can actually also run your code in a container during operation and during testing and actually also during really hosting a program, for example. Well, these containers, because they carry on with this essential information, they are very lightweight. So for example, you can the Ubuntu container, basically having most of the functionality of a Ubuntu operating system is only 500 megabytes and they pretty much have the entire operating system at your hands. And another very important advantage is that you can develop containers pretty much everywhere. You can develop containers on your Windows computer, on a Linux computer, or on a Mac computer. So the only thing you need to install is container software. Most of the times that is Docker and just start developing containers. And once you have your container developed, you just have to ship it to another computer, also running container software, and you can actually run that container. And it will have exactly the same functionality as it had when you were developing it on your Windows computer. Another and last very important advantage of containers is that the environment they are running in is shared, meaning that containers, you can run multiple containers at the same time, quite easily, and it will not require a lot of your hardware. But maybe even more importantly, these containers, they can communicate through a virtual network, meaning that you can have containers with very specific purposes. For example, hosting a database and hosting a website, you can let them communicate. And that is very, very interesting functionality. For this course, we will not focus on that. So we will not build any virtualized networks because it's a little bit too advanced to learn in a single day, but it's important to realize and to know that it's actually possible. So if you are talking about containers, there are two very important concepts that you will be using all the time. One important concept is the image. And an image you can kind of compare to a recipe for a certain dish. So an image is read-only. It can be stored on the longer term and it can be used as a base, meaning that, for example, if you have a recipe for potatoes in the oven, you can use that as a base and build further upon that. For example, building further by adding herbs or some vegetables, for example. And that's actually also the thing you can do with an image. So the image stores the information of a container and a container can then be compared to the actual dish. So a container is based on the image. So the image kind of describes how a container should look like. It is short-lived because you only use it as a runtime. And you usually only do minor adjustments.  You're not going to cook it again, for example. And the same happens for a container. So usually within a container, when your container is running, you don't do very major adjustments. You just use it for its actual purpose. In the terms of a dish, that would be eating it in terms of a container. That would be actually running a certain square, for example. So that's kind of how images and containers relate to each other. So and it's quite important not to mix them up. So an image is basically a recipe and a container is basically a dish. A recipe can be stored in a long term and serves as a template. A container is something that is relatively short-lived and actually does the job. So if you talk about containers, very often people talk about docker. So even some people use it interchangeably. Some people even say, I built a docker. Well, that's actually not entirely correct because you have these two different concepts of images and containers. Docker is the most popular container software and it is that for a reason. One reason for that is that it is entirely free to use and there's a lot of very nice functionalities. And also an important reason is that you can run it on all three major systems. So on Mac and Windows, it even has a general user interface. I don't think on Linux it doesn't, but you can develop very nicely on all three of the operating systems. Meaning that pretty much everybody with the computer can run docker and therefore can work with containers. Because of that, it is very great for container development, but also because of all this functionality. For example, this very extensive dockerfell, which we will be talking about later on, very nicely can describe how to build an image. And also because we have this nice interface and command line interface, it is great for container development. Fourth of all, because it's so popular, it also has a very large repository of base images and base images are images that can serve as a base on which you can build further upon. So it's basically a very large list of all kinds of recipes that you can use in order to build further upon. And actually, if you are building images that can later on serve as a container, you always start with a base image. You can build images from scratch, but in practice, there are not a lot of people that do that. So usually they always start with one of the base images and they can be based on lots of different things. So for example, if you're mainly working with Python, for example, there's a nice base image for Python. There are R-based images. They're just plain operating system images like Ubuntu and many, many more. And all the images that are on Darkahob can serve as a base in order to build further upon. And of course, that's super powerful. Okay. I have a question for you. And this is an actual quiz question that can be right or wrong. I'll go to VFACT again. So the question is, which statement is true? And they are related, of course, to the topics we just discussed. As we have entered, we'll stop. Okay. So almost none of you have answered the first two statements. So the first statement is the concept of containers property of Docker. So Docker is the only software that can be used to develop containers. This is not true because there is a lot of different container software. One of them, one of the alternatives is, for example, singularity. There's a lot of functionality with singularity that is very similar to Docker. And there are also other container software. If you have many different tasks, it's best to use a single container. No, you actually want to build a container for specific purposes. So if you would have, for example, virtual machine, you can use that for many different tasks that run on that particular operating system with a container. You want to develop it for something very specific. Then the latter two, the last two. Actually, it is kind of a trick question. If you are a little bit more advanced with containers, and then you will actually know that both of them are true. So the last one is actually the one I was aiming for. An image contains the information for generating a container. So the image would be the recipe. And out of a recipe, out of an image, you can generate a container that is actually running the runtime of an image. So the last one is kind of the correct one. The third one is actually also true. And that's where the analogy between recipe and dish ends. From a container, you can actually make an image again. And we will actually do that in the exercises, but it is not good practice. We'll go back to the lecture. So by the way, if you have any questions, just let me know. Just raise your hand and we will discuss it. Last slide of this short lecture, and then we will play around a little bit with containers. So I often get the question, what is the difference between a conda and docker? So or actually between a dependency manager like conda, or for example, pip and a container like docker, like you are using with docker. Well, so it is actually, people often use them for kind of the same purpose. And that purpose would be isolation. So you isolate a certain set of dependencies from another set of dependencies in order to be able to run your favorite script. However, the level of isolation is different. So with a dependency manager, your dependencies are still installed on your computer. So they are still installed locally. Well, with a container, you actually bring most of the, most of the different operating system. And therefore the dependency is entirely isolated also on the operating system level from your computer. And this makes containers usually more reproducible, meaning that if you are using a dependency manager on one computer might give different results on a different computer, although those differences might be slight. And even maybe a more important reason, one description that you can give to a dependency manager, for example, the Konda environment YAML, might be able to install successfully on one computer, but might not be able to install successfully on a different computer. Well, if you have container software running, containers will always ship. So if a container runs on one computer and does a job successfully, then it will also run on another computer. So that's the main difference between a dependency manager and a container. So a dependency manager still has dependencies installed on your own computer. Well, a container isolates the entire operating system. And actually, dependency managers are often used in side containers. So of course, dependency managers are still, are in general super useful. And especially if you combine containers with dependency managers, they are even more useful because, for example, what you can do is use a Konda base image, have an environment YAML locally stored, and use it environment YAML to install all the dependencies inside the container and ship all your dependencies together in that Konda container. There's a question of Anya. Yes, does this make the environment created by dependency managers smaller than the default container environment in size? Yes, so it depends a little bit. Yeah, no, I think it's almost always the case. Yeah, that if you install it on your local computer, there are some dependencies already there on your local computer, for example, that are reused of a container, you always ship some extra files with it that are necessary for the operating system to run. Yeah, thanks. Okay, then it's time to get our hands dirty. Some exercises, it's not much. It starts really from the basics, they're relatively basic. So the exercise is to run your first or at least your first container of today, probably, from a Ubuntu image and see what kind of power that gives you inside that container, meaning that inside that container you will be root and you can change a lot of things to that container and, well, get it to work for your purpose. There's a question of Mani. Yeah, I have one question. Suppose we have one virus infected scripts that we want to run it, so what is the best solution for running this malicious script? You just have to run it in a Docker environment or in a condo or in a virtual machine. So you mean like a script that's harmful? Yes, it's a malicious script and we don't want to infect the whole system. We just want to first investigate how it looks like. So what do you suggest? We just want to run it into the container or we can run it on which one is safer or which one is machine? I think they would be both safe in a way or safe. I think running malicious scripts is always, well, might always be a bit unsafe. So if you run a script inside a container and you don't mount any local directory, so you can mount directories from your computer to a container, meaning that there is interaction between your computer and the container, meaning that can actually write files to a directory on your computer. Then a container will be entirely isolated from the host and, in principle, nothing should happen. But I would be very cautious, that's for sure. What about the virtual machine? In principle, the same happens for a virtual machine. However, so the virtual machine will be isolated from the host it's running on. So from the hardware it's running on. So in principle, nothing should happen to the host. But I can imagine that malicious software can also actually give damage to the hardware itself. Maybe over on the CPU or whatever. And then still a virtual machine can do that. Then also a local container can do that. Welcome. Okay, so then what I would suggest is to go to the website. So let me just quickly show it. Maybe you have already found it. So what I'm going to assume is that you have read the pre-chorus preparations and that you have installed both Docker and you have an account on Docker hop. If you haven't done already so, please do it as soon as possible. I cannot provide too many assistance with installing Docker because it can be very assistant dependent where the issues are. If you do not manage to install Docker for this course, you can always use play with Docker. You would need a Docker hop account for it. But there is some kind of environment where you can use Docker and play around with it, pull some images and do actually, by far, most of the exercises we have in this course. So for the exercises, go to course material. And then for these exercises, you go to introduction to containers. You also find the PDFs of the presentations over here and some exercises.  So what I suggest is we take until 10.30 for that, but we also include the break. So at 10.30, you should have finished the exercises and also had the break because then we will continue with, well, we will discuss the exercise first and then we will continue with the lecture.


been asking you a lot about Gary Sanchez and his offense lately. What did you like about calling on him in that spot? I liked the matchup and felt like it was Gary's spot. And I liked the matchup there. I thought he was having a good at bat. And then he gets the two strikes and still laid off some pitches that he should have and put a couple of decent swings on balls and then got to one up in the zone and did what he can do with it. How badly did he need that? Yeah, look, anytime it's been a struggle and we've all kind of been there. You want to get some results. You want to come through in a big spot in the worst kind of way. And sometimes you've got to back off a little bit and just really focus on having good at bats and winning pitches. And he went up there tonight and had a great at bat and was able to finish it off. So I'm excited for him. He means so much to this team. I know how much he cares. And so I am happy for him to really take the air out of one. What impressed you most about Savy Garcia? Probably his command. You know, you can tell his fastball was playing. You know, whether he's 89, 91, 93 with a fastball, whatever it is, it just stays on that plane and guys don't get real good swings at it. But he was in the strike zone a ton tonight. Obviously, you saw the good curve ball that he had going too and I thought he did a good job of mixing in his change-up and his slider just enough. I thought him and Cratsy were on a good page together and he was really good. It was fun to watch him, again, go through a really good line up there and have the weapons to do it. For a guy making his major league debut at 21 years old, he seemed pretty calm. What do you think it is about his makeup that allows him to be that way? That's what we've seen from him. My first time getting to know him and meet him was spring training this year. And he's always that way. Whether he struggles in a day or an outing or whether he's pitching great, nothing really seems to phase him. He was having fun tonight the whole time. He'd walk in after an inning like it was no big deal, kind of smiling, making some jokes with Cratsy. And it was fun to watch him compete. James Wagner, go ahead. Hey, Aaron, what in particular was Gary struggling with at the plate? There are times when you see a ball over the plate that you may fly out to the warning track. And what looked different in that home run? Yeah, I mean, I'd have to go back and see the pitch, but it looked like a pitch above or at the top of the strike zone, a good fast ball at Smith, as maybe even above the strike zone. And that's a pitch he struggled with, you know, chasing a little bit above the zone there. Or when he does get off a good swing, putting it on the net or fouling it straight back there. It's almost like he, I don't know if he choked up a little bit or whatever, but he really shortened up. And to get to that ball that he got to, a good fast ball up where he did, you've got to be short. And he was that. You know, I think going back, I think he struggled with his timing. And when you do that, you tend to expand the strike zone and leave the strike zone for bad breaking pitches. And that at bat there, he was really good. Thank you.


Hi everyone, Sean with jaspyscasebreaks.com here doing 2019-2020 upper deck clear cut hockey 15 box case break pick your team number eight Where we're giving away two free series one boxes I think it's yeah 1920 upper deck series one hobby boxes where If you had two or more teams this break get entered to win So winner take all no max entries by two teams get one entry by four teams get two entries by six teams Get three entries etc. Top two names each get one box of 1920 upper-deck series one hobby ship sealed There you go So here is our list of customers and their respective teams will do the giveaway We'll do the box giveaway at the end That randomizer as I wrote my note Do that and Here's our case So final list here from Joshua and the Ducks down to Shawn and the Jets So here is our case 15 boxes per inner. Thank you, Barry our boxes. So Haven't done this in like a week or so Each one of them just has these over seals, right? Good luck everybody Let's just see some really nice stuff in here Brendan Gallagher Rookie Gens black diamond autograph for the Canadians and Edward Howe. Oh, these are awesome. I Like I like all the different inserts. They have in here Miko Koybu Rookie for the wild Little acetate cup insert Minnesota wild Steven Kendrick Morgan Frost one out of ten upper deck high gloss acetate very nice for the Flyers Chris Cataloni, they had a terrible game tonight lost nine to nothing But that's nice rookie and it's out of ten We got a redemption which means we have a young guns canvas in here, right? rookie debuts canvas Kale McCar For the avalanche shawmatic and the redemption Bobby or There you go Clear cuts bass set Bobby or is Bruins. There's no way it's anything else, correct? They not have it on here. Let's do Cardboard I don't have access to it if Joe's listening. I'm not sure who does handle that anymore But I don't one of them should Joe would know who has access to it if I'm sure he does probably it is Boston, right? Yeah It wasn't on the yeah Bobby or legends auto Boston Bruins, so That is Karen steel There you go. See there you go caring congrats nice Bobby or legends autograph there no numbering but Friggin Bobby or that was a nice little box there kill Macarro rookie debut canvas and peccarine For the Nashville Predators drill Taylor Kirby doc Embedded endorsements rookie 97 out of 99 for the Blackhawks Jay Goans taro heros rookie for the Red Wings Edward Howe Nicholas hag for the Knights Jared hurt Embedded endorsements Mark Stone 10 out of 25 also for the Knights and Jared her Emile Bemstrom upper-deck canvas signature 38 out of 52 For the blue jackets Jared her I like how these are hand numbered and this one's actually one of my favorite sets from this year black amber New set in clearly you can see it's still acetate You can see my finger back there, but it's still a dark to see black amber rookies Ross miss Osblund For the Buffalo Sabres Joshua cherry Sammy Niku For the Jets Last spot mojo shawmatic Alexander Volkov for the Tampa Bay Lightning Wade Preston We get one big one to end it with in these last two. I'd like that Eric Branstrom Embedded endorsements rookie five out of 99 for the Ottawa Senators Steven Kendrick and last box Same the best for last boom Ross miss Sondine Palladium acetate. I love the fact that it's completely clear For the Toronto Maple Leafs J goings nice way to end it there And there you go guys that was the case that was 2019 2020 upper-deck clearly cut or clear cut hockey 15 box case break pick your team number eight from jasky's case breaks calm. I'm Sean jasky's case breaks calm Thanks for hanging out. We'll see you next time. Oh Giveaway, I just want to go turn it off. We have a giveaway two boxes of 1920 series one hockey if you had You're entered into the giveaway if you had two or more teams So to figure out how many people are entered gonna copy the customer list over to a new sheet alphabetize So Danny with four gets two entries Edward gets one Frank gets one poppy not cut gerrall gets one Jared Jason Jay Joshua Karen Sean with two and Steven and Wade There you go, so Wade back up to Danny. We've got 14 entries so top two Wade back up to Danny top two after a One and a six seven times Good luck guys Seventh and final time congratulations Joshua cherry and Sean Maddock last spot mojo sneaking in there you two got 2019 2020 series one hobby boxes seven times on the randomizer seven times on the dice and there you go top two 1920 upper deck series one hobby shipped seal to you guys. So there you go. Thank you very much guys and that was the break 2020 upper deck clear cut hockey 15 box case break pick your team number eight from jasky's case breaks calm I'm Sean jasky's case breaks calm. Thanks for hanging out. We'll see you next time