So I'm John Johansson. We're going to talk about namespacing LSMs a little bit. So containers, they've got lots of use cases. We've covered this before. You can see them if you haven't. Some of them even involve LSMs. Snappy uses App Armor a little bit. System containers, the use case is, for example, running an Ubuntu container on top of Fedora and wanting Ubuntu to run just like it is at native with App Armor, or even doing the reverse with Fedora on Ubuntu, that kind of thing, right? Another one is Anabox or things like that with that are running Android in a container, right? So for SE Linux. So there's some different use cases, and if we can do this, this will open up even more. Of course, we all know that containers aren't really a thing on Linux. It's up to the container manager to define what they are. They're made up of a whole bunch of different components. Nothing new there. LSM, quick review. I'm sure probably everybody knows what it is. If not, it's just a set of hooks and data in this blob data in the kernel infrastructure that is leveraged by App Armor, SE Linux, Tomoyo, SMAC, a couple others in there. And then a whole bunch of out-of-tree ones they're trying to get in. Containers, when they use namespacing, it kind of looks like this. You're imagining, I've got a container here with App Armor, I've got a container here with SE Linux. LSMs really don't want that. They want something more like this. We've got SE Linux at the root or whatever on the host, and then the container can have something else. That's fine. We want to have a bound on the container. Like the host wants to apply policy. And the container, whatever container is running as a separate LSM, it can have a separate policy, but it can't get around the bound that the host is applying. You could do App Armor and App Armor, which we've actually been doing for years. We can discuss that a little bit in a minute. For the past, in the past, we've had the limit of a single LSM that got lifted a while ago to minor LSMs. And now, with Casey's stacking work, we have major LSMs, multiple LSMs. And now, you'll notice that this is different than what the container model I just showed was. We've got these LSMs all at the system level, all at the host. You have all of them when you put it in that that's what they are. They're there. And they apply to every task on the system. Now, this doesn't match completely with what we were talking about before, but it does work for some containers. Every LSM, so there's user space interfaces, right? That the LSM provides a few. But every LSM also provides its own. So App Armor has its own set of interfaces that are different than the SE Linux or SMAC to Moio interfaces. Everyone is unique. And then the LSM infrastructure provides some interfaces. You will notice that two of those are highlighted in yellow. Those ones are mistakes. Somewhat, they're common. So they're shared by SMAC, App Armor, and SE Linux. This is actually a big problem. Casey's going to talk more about that. He threw in that we've got, for his stacking work, there's this display LSM value that's part of the stacking. And then there's new interfaces as well. We're not really going to cover those. We're going to leave those to Casey. And you can also, with the stacking, see what LSMs are in place and running on the system. But those yellow ones, we'll get back to them. The yellow ones, if we virtualize them with the display LSM, it kind of starts looking like the model we saw before. We can have all three of these LSMs at the root of the system on the host. But using the display, the container is really only as long as it's old code and doesn't know what it's doing, it's only seeing the one LSM, whatever said is the display. This can actually work for new code as well, stacking aware. There just has to be some work in the LSM itself to do some things. We can talk about that a little more later. So let's boot with multiple LSMs. We're going to use the LSM equal to set different things. We're going to boot App Armor and SE Linux here. It's coming up on Ubuntu, and I'll just take a minute because I'm booting a full GUI for various reasons here. And not liking the demo gods. They always blow my demos away. This is a screen capture, right? So it should work. So you can see we've got the LSMs there, right? We booted up. We got App Armor, we got SE Linux in place, all well and good. Let's do it again. This time we're going to switch it. We're going to go SE Linux and then App Armor in the LSM stack. So it's coming up, maybe. It's freaking out a little bit. And you notice all that red there, right? We start getting failures. In fact, we'll get another one pop up there, and it never gets out of this. It won't boot. So why, right? This is one of the gotchas that we didn't catch when we were doing this originally. It, in fact, doesn't surface with a lot of the use cases we were doing, but it does surface with SE Linux first under Ubuntu. It doesn't affect Fedora. We'll get to there. So let's back up. Why does the order matter? So we're booting with App Armor policy. We're not booting with SE Linux. So SE Linux is enabled, but it's not loading any policy. The old code, it's not aware of the LSM stacking. So it's using the display LSM. Old code is using the shared interface, like we talked about, right? Display LSM set. The display LSM is the first LSM in the stack by default. So App Armor, in the first case, SE Linux in the second. There's the clue. Ubuntu is built with support for both SE Linux and App Armor enabled in all its user-based components. By default, D-Bus is built to support SE Linux and App Armor. So D-Bus, SE Linux, it goes and looks and says, I've got no policy. I'm not enforcing anything. That's OK. App Armor comes in and says, I've got policy. That's great. And I'm enforcing, OK. I get an SE Linux label. And that's a no-no. So it kills it. So that's why we failed to boot. So first gotcha, right? So those virtualizing those interfaces wasn't quite enough with the display LSM. App Armor has an A enabled that its library calls or some applications actually pass the library and do it directly. And what it does is it checks for the security FS mounted with App Armor in it so that it knows it's there. And it also checks that App Armor enabled kernel parameter, or most of them do. So what's happening is we're finding App Armor is enabled, but we don't see that the display LSM isn't App Armor. And we're talking old code here. We want to run old code. We can't change the ABI from the kernel to user space. So this has got to work. So what do we do? We change App Armor a little bit so the A enabled, the security parameter and App Armor enabled, it gets virtualized by the display LSM as well. So the old code that's checking this will see, hey, I'm not enabled if the display LSM is not set, that fixes this problem. Another gotcha. And this is all gotchas, by the way. Pretty much anyways. OK, Fedora host, SE Linux policy on boot, no App Armor policy on the system. So we're just going to boot. We're going to, then once we boot, we're going to create an App Armor policy namespace or just load some App Armor policy. This is what we get. SE Linux is denying App Armor. So what's going on? So this is the App Armor call. This is App Armor code, what it's doing and it's capable for the current username space. Cap Mac admin, we'll cover why in a second. But that loops back into the system. And it kind of looks like it loops back into the system and the LSM stack loops it back through. So SE Linux gets the capable call. And so what happens is SE Linux says, no, you can't manage my policy. It denies it rightly, right? So what do we have to do? We have to go back in. We change the App Armor code, it's really simple. We change it to a direct call to the system capability instead of looping back through capabilities of CAP capable.  The only reason it was done through NS capable before is long history is originally the LSMs were stacking, composing the capability modules themselves. With stacking that went away. And so instead of having it composed at a whole bunch of places, we composed it in one place in the capable hook. So then we just had to call capable. We'd compose back through. And we're good. Well, it bit us. So we can try a simple container. So we're going to do a charoute here. And a charoute is not really a container. And it should not be doing that. OK, so anyways, we'll just describe what's going on here or should be going on here. I'm not sure why it's dead. So a simple charoute, we set up a charoute, just bind mount, proc, and bin, and everything into a simple charoute directory that we set up. Charoute in and load some App Armor policy. So what happens is you have two shells open. One's in this charoute. One's outside. Run the command in the charoute. Policy gets applied. Great. Run the command outside the troupe. Policy gets applied. Not so great. Again, we go back to the original example demo of what the LSM stacking is doing. It's applied to the whole system, right? So we need more than just doing loading policy once we've charouted or set up a new namespace, whatever. So yeah, more than LSM stacking, right? So we're going to back up. We talked about how App Armor is being applied to the whole system, SE Linux applied to the whole system. Not just the charoute. In this case, if we're setting up a container, we want it to apply just to the charoute or the namespace, whatever we're setting up as our container. We needed a way to apply the LSM to just part of the system, right? A namespace, essentially. LSM stacking is not LSM namespacing, at least not yet. Maybe one day. Let's just get stacking at first. OK. So App Armor, however, needs to set up this policy namespace if we're going to do this. And then we're going to have, if it sets up its policy namespace, we're going to enter the policy namespace and then do the troupe, and everything's good, right? Like you'd expect. App Armor, for a long time now, has had policy namespaces and its own ability to do some composing, bounding, stacking, whatever you want to call it. So App Armor policy namespaces are hierarchical. A task can have multiple confinements on it. So there's a system confinement on that task in the blue and some sub namespaces confinement on a task. And App Armor will compose those, too. So it's bound by the system. So the container, you don't just replace the App Armor namespace or the App Armor policy or host policy, whatever. You add to it. It's composing. This was, we've been doing this for a while on Ubuntu, so LXD can do App Armor and App Armor containers on. But it doesn't work with any other LSM because it's just in App Armor. To get there, every one of App Armor's interfaces are virtualized. Security FS entries. We use a special jump link, a magic jump link, whatever you want to call it, in Security FS to jump into the App Armor FS to support the policy namespace directory. And that will virtualize the directory structure for us. PROC FS files. So when a task goes and looks at the PROC files, they're actually virtualized by the namespace so you get different labels out of them. GetSockUpOption, so that's another interface. That has to be virtualized as well. And this is all App Armor doing it. It's not the LSM. Every LSM is going to have to do that currently. Even some of our kernel parameters have to be virtualized. Like, the enabled. In addition, for some, this was a feature development. Not necessarily what it was needed for. The container case, system containers anyway, is CreeU. You've heard about CreeU for SE Linux today, I believe. So we also had to add CreeU support. So we needed to hold on to the policy in a form that we could dump it back out. And App Armor actually transposes its policy, unpacks it, and does operations to make sure it's kernel-friendly and fast. So we actually have to hold on to the old policy and we can press it, store it. And then we can dump it back out to user space if CreeU wants it, and then they can reload it. The policy has to also be namespace-aware when we're doing this. When the container tries to do this, it sets it up correctly again for the proper namespaces. Obviously, we had to add interfaces for container managers to do this. We're not going into a lot of details. While we're at it, we're going to hit some more issues with getting these namespaces working. OK, system containers. Security FS. We talked a little bit about this. We had to virtualize our security FS files. Here's another problem. Even with we're virtualizing them, when you boot up an operating system image, it says, I'm going to mount security FS. Security FS is not multi-mount capable. So what happens is you try to boot the image, and it fails to boot. Great fun. So short term, we can have the container manager map security FS in. That's what we're having Alex do right now. And then the image has to be container-aware. It says, oh, I'm running in a container, so I will do this instead. I don't have to mount that.  We don't want that. Long term, we need to make these things multi-mount capable to make this work. But you can work with it as it is now, as long as your container manager sets things up right and your image is set up for it. What can you do? Setcomp and no new privs. This one is so much fun. So no new privs was added with setcomp. PR control and what it does is lets the task say, hey, I don't want to have any new privileges. So lock the system down. And the LSMs respect that, sort of, largely. But the problem is if the container manager is doing this and doesn't expect things, it doesn't know what's going on. You try to boot, say, an image with LSM policy. And then the LSM policy is trying to do some domain transitions, do some other stuff. Those aren't going to be allowed. So it tries to do something. They're locked out, and it fails. And this is real problematic. There's issues all over the place with this around the LSMs. We have to build it in policy that we are allowing overrides. But if you're running a host image, like in the system container case, or a system container, and you're booting an operating system, it doesn't think it's in a setcomp jail. It doesn't work to make the LSM policy aware of it because it can't be. So we go back to what Abram is doing with its namespaces, its stacking, internal stacking bounding. So we had to add the ability for App Armor to track what the confinement was when no new privs is set. So when that gets set on the system, it's not exactly when it's set, but we won't get into that implementation detail. It grabs that confinement, stores it off, so we know what it is. And now, when we go to make transitions in our policy, we can allow those transitions. And as long as those transitions are stacked against or bounded by the policy that was in place when no new privs was enforced, we can guarantee that no new privileges are being added, and we can allow those transitions for the LSM. So you boot your container, your system image, it works. It can do those changes. You've got the host OS that's locked down, its container image or confinement, and underneath them, the container is free to make changes. Any other LSM is gonna have to do something similar if it's respecting no new privs. Whether it's actually supported through the LSM infrastructure or not, that would be something would be nice, but at the moment, it's not. Anybody who wants to do that's gonna have to do that. Nesting of containers. So LXD, not just LXD, there's lots of cases for nesting of containers. So a case would be LXD containers, you boot an operating system, and then in that operating system, your virtual machine, whatever you want to call it, you say, I'm gonna use LXD and boot something else, right? There's one case. You're in a container, again, you've got your host, you're in your container running something, and you want to run an application container, a snappy docker or something else, where it's, again, using an LSM. So it doesn't actually have to be nesting system containers. It can be a system container with something else nested. We run into problems, again. Specifically, user namespaces. Go figure, right? Currently, there's no way to map capability requests to the policy namespace that App Armor has. No way to map a user namespace to the policy namespace, the capability requests that comes along with it, and no way to know when the user namespace is even created. Again, we're missing some hooks here. This is a solution that needs work, and we're working on it. But we can do something. We can associate root username space and the root policy namespace for App Armor that we have. And we can limit our stacking depth for host containers, containers doing this kind of thing right now, to two, right? So we know if the user namespace is equal to the root namespace, we're good, we can use the policy namespace, we can get that mapping that we need. If it's not, we're limiting our stack to two, and then we know it's the other. So then we can actually figure out where things are. Long-term, what we need to really fix this is we need some new LSM hooks, and we need to be able to associate policy to the username space. What we don't want, though, and this is general, not just App Armor, but for other LSMs as well, we don't want to actually tie our policy namespaces to the username space explicitly, whatever, like network namespaces are tied to the username space. We actually don't want that. We want more flexibility for the LSM namespace, whatever you want to call it. We have cases where we're using policy namespaces, App Armor is anyways, where you're not going to change the username space. So there's a lot there that we don't want. We need to come up with some infrastructure, and there's some patches and works, but they haven't been posted yet to propose ways to fix this. So with a little support from LXD, we can actually run Ubuntu container on Fedora. So little support being LXD, like I said, has to be aware of App Armor. It has to be able to set up the policy namespace. It's got to be able to set up the mappings that we already talked about. A second video, not showing. Okay, so we've showed this demo before, unfortunately. We can try, see. Can we get that to go? So we had a demo there of just simply launching an LXD container. You can see the App Armor policy at the host level and how it's confining and changing in the container. And then you can go in the container and look at its virtualized policy. It's a really simple demo. I will see if I can get that up for people to look at. Not sure why it's dead. Future. We do have some additional things to do. So moved to dynamic LSM stacking. So right now, for the namespacings that we have right now, App Armor is doing... I mean, it's using LSM stacking and it's multi-LSM, App Armor, LSE, Linux or anything else, is not possible without LSM stacking. It's all built on top of LSM stacking. But App Armor itself is doing the additional work of stacking the policy, tracking that, and doing the bounding. We could conceivably do this in the LSM infrastructure and convert some of that from App Armor into the LSM infrastructure. And so other LSMs could take advantage of it and not have to recreate that part of the work. There are some costs to doing that instead of doing pre-allocated vectors and some of the optimizations that the infrastructure is doing right now would have to do some dynamic mapping of some kind, link lists. There's different possibilities, and we would actually have to see whether the cost is worth doing or whether we force this on each LSM to support if they're going to. That's something we have to look into for the future still. There also would need to be some kind of interface agreed upon. Can any interface agreed upon is fun? Casey, you want to take that? Okay, so any questions? So I'm very sympathetic to the No New Pros problem. I think it took us three or four kernel releases before we sorted that out, and that's not in the stacking case. But when you were describing it, I was curious. So it sounds like you basically, if you have a process, it spawns off another nested App Armor, namespace instance, whatnot, and that process is running under No New Pros. It sounds like you take a snapshot of that policy and do your calculations? Yes. Well, I guess what I'm wondering is, are you concerned, because this is something I'm trying to figure out for SC Linux, but what happens if you were to change the host policy, then is the nested App Armor policy still going to be operating under that snapshot that you took which might not be valid anymore? No. So what happens, and it's kind of ugly, so we grab the confinement labeling that is in place when No New Pros gets invoked, and we store that off, and we also actually carry along the new confinement that is changing. So what it's supposed to be without that. When we go through, we dynamically compose those when you create a new task, or a new exact or change confinement. It doesn't have to be done for every task. You can just inherit the composed one. And then that composed one, okay, we're doing the bounding, so we have to walk everything in that. So then when we go to change confinement, what we do is we start with the, we start with the broken apart, so label, and we compute what we need for, sorry, for the new confinement. And while we're doing that, we also are measuring if the No New Priv saved confinement needs to change. If policy allows that change, then we have this direct mapping about which components change. And we update the No New Priv, locked No New Priv, and we'd save that new one off. And so now we get the new composition of the changed host policy because it was allowed. And it's locked down as if it's No New Priv under that change because policy is still No New Priv. You don't pull that away from the task. And then you get the whole new composition of the two. It's ugly, but I couldn't come up with another way to do it. So I also have a question about the No New Priv thing. Just to clarify, did I understand it correctly that the problem is that you're trying to spawn a container and the process that's trying to spawn a container is already subject to No New Privs? Or is that different? Potentially. That's not particularly necessarily the case. The problem is, there's several ways you could set it up. It could be that it's already in No New Privs. Ideally, your container manager wouldn't apply that to late. The problem is, you set up a new container. Say you don't set up No New Privs first. It's almost your last thing you're going to set. So you're not confined by No New Privs when you set up your container. You set up a new policy in the container. So your task has an app armor namespace and it has some policy in that namespace that it's taking. Let's just say it's unconfined even, right? So now when you start your container running, that task starts running and it has No New Privs applied to it. It hits an exec and it says, okay, I want to change, I want to do this exec and the LSM rules app armor policy says, when you run this program, this exec, I'm going to change the policy for this application to some other label, some other profile, whatever you want to call it. But No New Privs is going to block that. And the image, the system image that you're running in the container isn't aware that it's No New Privs. It's running like it's on the host. But you said the container manager is No New Privs and you're not setting No New Privs? No, the container managers, let's say the container manager is not No New Privs. Let's say we're doing this seenly. And the container manager is the worst case and the container that it's setting up is set to No New Privs right before it starts running the container. So we don't have to deal with trying to figure out what the confinement is when we're setting this container up. Oh, so why do you set No New Privs on a container? Some container managers are setting No New Privs because they're setting sec comp policy. Now, not everybody's doing that. But when you're creating a username space, you can set the sec comp policy without setting any pros. Who says you're using a username space? Okay, that answers the question. Thanks. Right. So containers are this amorphous blob, right? You have all these different types of container managers. Not everybody's using username spaces. Docker, for example. So yeah, No New Privs is a real pain. More questions? If not, let's thank John.


Hey everybody, Dr. O here. This video is going to be all about electrolytes. I get a lot of really good questions about how to use electrolytes as part of your intermittent fasting program.  You all know that by now. I want you to feel great on your fasting journey, just like I do. And electrolytes are a key part of that process. So let's cover everything you need to know to figure out if you need electrolytes, which ones you need, and how much you need. Now it's going to be hard, really impossible, for me to prescribe a good dose for you, since everyone is different and unique. But I'll share my personal electrolyte recipe, I call it my potion, and then help you find a good place to start. Please reach out and let me know if you use electrolytes as part of your fasting plan and how much you use. What I want to see is, I want to see if we can, as a community, if we can figure out like an average amount that helps the typical person if it's different from mine. I have to be clear, this is not medical advice or an exact prescription, right? But this should get you pointed in the right direction. So first frequently asked question, I'm going to answer quite a few of them here. Why do I need electrolytes? The simple answer is they're the solution to most of the problems that can occur during a fast. Are you tired? Try adding electrolytes. Do you have brain fog? Try adding electrolytes. Muscle cramps? Try adding electrolytes. Headache? Hungry? Poor workout performance? Try adding electrolytes. Are you seeing a trend here? I hate to sound like a broken record, but 90% of my responses to people who are struggling with fasting involve making sure they are properly hydrated with water and electrolytes. It's the fasting equivalent of rebooting your computer and how that fixes about 90% of your issues. We're going to focus on the key electrolytes that are needed during fasting here. Sodium is the top priority by far, so a lot of people do fine just by adding some salt to their water. But I do believe that potassium and magnesium help most people have a better fasting experience as well. We won't focus on chloride, even though it's super important, because as long as you're getting your sodium from salt, which is sodium chloride, you don't need to worry about it. So here's an image from OpenStacks Anatomy and Physiology, one of the textbooks I teach from. Electrolytes are critically important for hydration because they help water do its job. Sodium and chloride are outside of your cells, and pull water one way. Sodium and magnesium are inside your cells and pull water the other way. This is why the balance of these electrolytes is the key. This is also why drinking a bunch of water without getting enough electrolytes can actually make things worse by diluting things like sodium. So why do most people supplement with electrolytes while fasting? The shorter answer is because we aren't eating. Right? Normally, we get a steady supply of these electrolytes from our food. When fasting, you're no longer getting your electrolytes from food. So the longer you fast, the more your body has to dip into your electrolyte stores. As soon as your electrolyte levels start to drop, you will start to feel some symptoms. So what are some of those symptoms of electrolyte deficiency? So here you see them.  Right? Now you see why electrolytes are the answer to so many of the problems that can occur during a fast. Electrolyte deficiency is not the only thing that can cause these problems. Right? Obviously there could be some other underlying condition or you could still be struggling to get fat adapted or your blood sugar could be too low. There are other things to consider, but these are all symptoms of electrolyte deficiency. You'll notice that these symptoms sound very familiar to the keto flu if you've ever gone on a low-carb diet. That's because fasting, well really fasting is a ketogenic diet, right? But fasting and low-carb diets both lead to similar fluid and electrolyte losses because they both lower insulin levels, which is a great thing, but this is also why it's extra important to add electrolytes if you fast and are keto, like myself. So do I have to use electrolytes? Clearly the answer is no because some people don't. The decision to take electrolytes should be based on whether you experience any of the symptoms that I just mentioned. If it ain't broke, don't fix it. That's always my policy. If you feel great while you're fasting, you may not need to add any electrolytes at all, keyword there being great, but I've worked with hundreds of people and talked to thousands more who use intermittent fasting and the vast majority of them do better when they add electrolytes. So what's my personal electrolyte recipe? Right? I want to share my personal plan here so you can see it all in one place, but then I'm going to explain how I chose the amounts that I use. I also offer tips so you can decide what amount seems right for you. Seems right for you. For example, keep in mind, I'm six foot two. I'm very physically active. I prefer longer fasting windows and I have perfect blood pressure, right? So your results may vary, your needs may vary, excuse me. So I want to just see it all here in one place in case you want to copy it, but I will show you how I ended up with these amounts moving forward and I'll teach you how to figure out your own plan at the end. All right, so you see there's my sodium, potassium, and magnesium intakes. I won't read you them here now because I'll explain them separately, but if you want to copy them down, there they are. All right. The best place to start is with sodium, right? So sodium I get, I aim for a minimum of 1600 to 2000 milligrams of sodium per day, which is from four to five grams of Redmond's sea salt, real salt. But I typically get three to 4,000 milligrams of sodium per day, and I split it into three or more doses. So you might be thinking, wow, that's a lot, right? Why so much? Well, first of all, remember I'm not eating, right? If I was eating, I'd be consuming this much sodium in a day anyways. But fasting provokes an increase in sodium loss through your urine, right? It's called the natrioresis of fasting. This is great news if you have excess fluid in your body. This is bad news if it leads to dehydration, right? So unfortunately, drinking plain water dilutes your blood sodium levels and can make the problem even worse. But remember, true hydration is water plus electrolytes. So you need more sodium than the other electrolytes because you're losing more of it in your urine. All right, so here's a typical day for me. I take, this is the nutrition facts label from the Redmond real salt that I use. So I take a half teaspoon of Redmond real salt with two big glasses of water, first thing in the morning, right? That's about 1000 milligrams of sodium to start off my day. I just put the salt in my mouth and I swallow it down with the water. This is a pro tip if you don't like how salty salt is, right? You barely taste it this way. If you put it in your water, you taste it with every drink. If you do it this way, you can just kind of get it over with. Then I add another one half to one teaspoon into a shaker bottle that I'll drink the rest of my day. That's going to give me another 1000 to 2000 milligrams of sodium. I'll also add more sodium as needed, depending on how hard I train, how much I sweat, etc. So this means that a typical day will be close to 3000 or 4000 milligrams of sodium. It will be even higher though during the summer, since I train in my garage and it can get really hot out there. This is where I feel the best. That's how I determine these numbers. I also do this every day, not just on my fasting days. My massive weight loss and my health improvements have actually made low blood pressure a bigger concern than high blood pressure. So I make sure to keep the salt flowing, but you'll need to decide what works best for you. Alright, now next we have potassium. So for potassium, you'll see that I use 175 milligrams of potassium twice per day for a total of 350 milligrams. And I get it from what's called potassium gluconate powder. But why do I add potassium? The main reason is that one of potassium's jobs is to balance sodium's effect on your blood pressure. I also used to experience muscle cramps. I'd get it in my calves, my toes, all over the place, until I started adding potassium on my fasting days. This small amount made a huge difference. No more cramps. Can't remember the last time I had one. So here's the powder that I use from Now Foods. So potassium gluconate, pure powder. I add this potassium gluconate powder to the same shaker bottle that I mixed my salt in. I typically drink half the bottle around 10 and the other half around two. So I actually drink most of my fluids early in the day, so I don't have to get up to pee at night, just if I'm being honest. That's why it's pretty early. So why so little potassium? This is a question I've been asked in my course at least three or four times. Why do I only get 350 milligrams of potassium per day? Even though health organizations recommend getting 3,000 to 4,700 milligrams per day, you're gonna see that most electrolyte supplements actually have small amounts of potassium. Elementi, when you know a famous example, has 200 milligrams. There are two main reasons for this. Potassium supplements can cause heart concerns if they make your blood potassium levels rise too quickly. So here in the United States, the FDA limits the amount of potassium that you can put in a multivitamin or like a potassium pill to 100 milligrams. They are airing on the side of caution because too much potassium can hurt some people. I'm the same way. I also prefer to air on the side of caution when I make recommendations that thousands of people will see. There's no room for nuance on a video like this. But this is actually not why I personally take 350 milligrams per day. I have found that higher doses lead to gastrointestinal issues in lots of people, including me. I get loose stools if I take too high of a dose. I've made that mistake multiple times. My gut is limiting my intake more than my brain. So some people can definitely consume way more potassium than I do while fasting. Right here are two keto electrolyte supplements with 1000 milligrams per serving, the keto chow daily minerals, and Dr. Berg's electrolyte powder. I can't use either of these personally because of the potassium level. I don't see any issue if you wanna creep your dosage up as long as you're healthy and can tolerate it. Just be careful and work with your doctor if you have any issues or questions. We'll come back later to like who needs to be extra careful with electrolytes. So now we're looking at magnesium. Magnesium is a crucial mineral with over 300 functions in the human body. It's needed for energy production, DNA repair, and sleep, just to name a few. So I think between 400 and 600 milligrams seems to be optimal for most people. Now you'll see here that I get 544 milligrams of magnesium per day from two different forms. I take 400 milligrams of magnesium in the form of magnesium glycinate, or you see here it's from magnesium bisglycinate powder. I take that once per day, about 50 to 60 minutes before bed, and then I get 144 milligrams of magnesium from magnesium L3 and 8, split into two doses. So let's talk about these a little bit more. So why magnesium glycinate? Well, magnesium glycinate has the magnesium bound to the amino acid glycine, which improves intestinal absorption. So you're gonna absorb more of it. This leads to less GI issues compared to other forms of magnesium, like magnesium citrate. There's a reason they use magnesium as a bowel prep to clear out your bowels before a colonoscopy.  So this form keeps me from having gut problems, even though I'm consuming 544 milligrams of magnesium per day. This is also a great form to use to help with relaxation and sleep, which is one of my main goals. But then why the magteen, which is the magnesium L3 and 8? Well, magnesium L3 and 8 crosses the blood brain barrier better than any other form of magnesium that I've ever seen. So it's the best form if you're looking for cognitive benefits. So I want all the above. I want stress reduction. I want sleep.  So I take both forms. So by the way though, while we're talking about supplements, let me know if you want me to talk more, make more videos about supplements. I have about 30 videos about supplements in my sleep course as well. And I'll do more if these are helping. All right, so why do I take more magnesium than potassium then? The reason I take more magnesium than potassium is number one, I tolerate it better. I already told you too much potassium causes problems for me. Number two, more importantly, I really take magnesium to help me sleep more than as a fasting electrolyte. I think it helps fasting, but I really use it for the sleep promoting benefits. So here again is my plan. It took a lot of trial and error to figure out what works for me. I've used way more and way less of each one of these and here's where I settled at. Sadly, it's gonna take some trial and error for you as well to figure out the right recipe and the right dosages for yourself. Well, let me kind of give you some ideas about how you can do that. But before that, one more important note. I do this every day, not just on my fasting days. Another common question I get. I do this for two reasons. Number one, I wanna restock my electrolytes just like every other nutrient after a fast. This helps me recover from my last fast and prepare for my next one. And number two, my electrolyte needs are higher on my eating days because of my training. So I have electrolyte needs on my fasting days and my eating days because of heavy training. Another question. What are my favorite electrolyte formulations? So as you can see, I don't mind mixing my own concoctions most days. My son Oliver and I call it daddy's potion, but sometimes it's easier to leave it to the pros. Here are a few products that I trust and I use on a regular basis to help me meet my electrolyte needs. I will never recommend anything to you that I don't use myself, that's a promise. So here we see element or LMNT, right? This is something I use quite often when I'm busy at work or I'm traveling. Each of their packets has about, or has 1,000 milligrams of sodium, 200 milligrams of potassium, yes, and 60 milligrams of magnesium. I would use two packets per day, two on my fasting days because I'm fasting, two on my eating days because I'm training. I still take my magnesium supplements on days when I use element, just so you know. I use the raw, unflavored version for my fasting windows, but I really like the flavored ones as a little treat during my eating window. Here's another really good one. The keto chow fasting drops are great as well. I keep a bottle on my desk, in my car, and in my bag. Well, let me, here you go. Actually, right here, just seeing I'm not lying. Can you tell that I take electrolytes seriously? I add a squirt to my water any time I need a little boost. I first started using these fasting drops years ago when I dabbled in extended fasting, like three to seven day fasts. A single serving has 89 milligrams of sodium, 15 milligrams of magnesium, and nine milligrams of potassium. So this is a great option if you like taking a small amount of electrolytes throughout the day. Here's a little different one. This is called keto start. It's an exogenous ketone supplement called a ketone salt. I use it when I want to boost my ketone levels before a tough workout to improve my performance and my recovery. But while I'm doing that, it also gives me 1,065 milligrams of sodium, 45 milligrams of magnesium, 200 milligrams of potassium, and 960 milligrams of calcium. So really, it just kills two birds with one stone. If I'm gonna use a keto start during the day, I use less of my potion or other electrolyte products. What about calcium though? So speaking of calcium, why don't I add calcium into the mix on my fasting days? I've gotten this question a few times as well. It's best to get calcium from food if possible. And most calcium supplements are actually supposed to be taken with food. So I focus on meeting my calcium needs during my eating window, not my fasting windows. But I also don't see an issue with supplementing if it's important to you, right? Go for it, give it a try. But how much sodium, potassium, and magnesium should I take? So now it's your turn. This is the most popular question I get about electrolytes. Unfortunately, there is no one-size-fits-all answer. You'll need to find your own optimal dosage based on how you feel. If the dosage is not right, right? Either if you're taking too little or too much, you will know it. So what's the best way to find your electrolyte sweet spot? Start small and build up, right? You're less likely to make mistakes that way. Maybe start with just adding a little bit of salt to your water, then increase it gradually based on how you feel. This is where a low-dose product like Ketochaus fasting drops can come in handy as well. If the dosage is too low, you're still gonna have symptoms, right? Hopefully you're starting to feel better, but you're not all the way there. That's okay, take a little more. But if you take too much, now you're gonna have other issues to deal with, like vomiting or diarrhea potentially. So that's how you kind of deal with sodium. You work your way up slowly, but you can do the same thing with magnesium and potassium. Start with small amounts and slowly ramp up until you feel just right. Here are some general questions to ask yourself when you're thinking about your electrolyte needs. How long do you fast? How much do you sweat? Do you exercise or have an active life? Do you eat or drink a lot of electrolytes in your eating window? How do you feel during your fasts? And then do you have any medical conditions or take any medications that will impact your electrolytes? All right, so someone that fasts 16 hours a day does an exercise, eats a nutrient-dense diet and feels amazing while they fast will probably not need any electrolytes at all. Someone like me, though, that fasts 36 hours at a time, trains hard, eats keto and feels better with electrolytes, may need to supplement with as many electrolytes as they can tolerate. But here's my advice to you, though. When in doubt, use them unless you have a specific reason not to. Another one, who needs to be careful with electrolyte supplements, right? We always have to err on the side of caution. Groups that need to be especially careful are people on any medication that will impact potassium levels. The elderly, diabetics, people with underlying heart issues, high blood pressure or people with kidney disease. It goes without saying, if you're on any medication or you have any kind of medical condition, you should discuss electrolyte supplementation with your doctor before attempting it. So we're just about done here, but what are signs that you're taking too much? Right, so diarrhea, stomach pain, nausea, vomiting, swollen ankles or fingers, bloating, these are symptoms that you're taking too much, but these symptoms are potentially dangerous. So if you're experiencing any of these in a serious way, break your fast and consult your doctor. I want you to be healthy. Another really important question, one of the most common ones I get is will electrolytes break my fast? Will blank break my fast? Talking about something with electrolytes in it. Electrolytes will not break your fast as long as you are smart about where you get them. I've shown you where I get all of my electrolytes. These are all examples of safe ways to supplement as long as you're using the raw, unflavored LMNT during your fasting window and the keto start exogenous ketones, they will break a fast in my opinion because they have calories and they have sweetener. But there are definitely wrong ways to get electrolytes. Look for electrolytes that don't have calories, sugar or protein. For example, people ask about Gatorade. Gatorade's a bad choice because of the sugar or lots of people have asked me about coconut water. Coconut water will break a fast. It has about 10 grams of sugar in it. It's also way too low in sodium to be helpful. That's a definite no-go during a fast for me. You'll also want to avoid any products that have sweeteners or additives if you're fasting clean. Your safest bet is always pure electrolytes with no added fluff. Another good question, do I have to use electrolytes forever? I think for most people the answer's probably no. I've personally stuck with adding electrolytes almost every day for the last two and a half years. I actually don't remember the last day I didn't. You may not need to, but I feel better when I do, and it hasn't caused any issues.  But a lot of people do fine if they cut back on electrolytes after your body adapts to fasting. That extra sodium dumping and potassium dumping is pretty bad in the beginning, but then it does get better over time. What are signs that you might be severely deficient in electrolytes? So let's end on a serious note here. Take these types of symptoms very seriously. These are medical emergencies, treat them as such.  I'm not sure what you can do about the last one though. I don't want you to get there though. So if you're having any of these other symptoms, treat them like a medical emergency. But I'm not trying to scare you here, right?  These types of issues are caused by severe electrolyte deficiencies, usually underlying health problems, kidney disease, et cetera, or medication. A healthy person fasting from 16 to 36 hours, or a person that's being smart about electrolytes while fasting for longer periods, like I used to do three to seven days, has almost zero risk of these types of issues. So here's Angus Barberi, he's from Scotland. He fasted for 382 days in 1965 and 1966. He made it with nothing but electrolytes and supplements. So you should be able to make it just fine for 16 to 36 hours. All right, I hope this video helped. Reach out if you have any questions, I am here to help. Have a wonderful day, be blessed.


Now we're going to go over editing with audacity, which is an open source software. So it's free. Nobody owns it You can download it for Windows and for Mac and so I'm just going to open it here and You can see right Okay, so I'm just going to go over the the the anatomy of the interface. So here's the menu bar along the top Here's the playback controls Here is tools for editing and viewing and you can see here Here's the the volume or the level meter for Input so you can actually record directly into audacity using a USB microphone like this one, which you can loan from the lab Here's the volume meter or level meter for recordings again the scale the units of measurement is decibels Okay, and then this right here is called the timeline and What I'm going to do and then at the bottom here You can set the project rate that that determines like the quality and also the file size And here's the timers that show you points within the track. So let's let's go ahead and just for demonstration I'll just go to oh, yeah, the menu the font menu is important. You open using that and also the effect menus Is really really useful. So we're going to import audio. So I've already gone ahead and Recorded something today this morning Where is it? this one Okay, and so it's good to take a little bit to look at how the playback works So right here if I click anywhere on the timeline the The device will play from that. So my favorite book is the catcher in the rye My JD Salinger. Yeah, so the blue the blue line here indicates the peak level. So maybe it's a bit high I want ideally you want the blue marker and maybe around the minus between the minus six decibels and minus six decibels And so here are the sound waves the amplitude or the height of the sound wave represents the volume Again, like I said, you click anywhere in the timeline to play from that spot just laughing But also crying the pause button it freezes the playhead at that spot. If I click The pause button again, it will unfreeze the very end the climax now the play button It doesn't really work the way that you might so if I click the play button what happened is it will play From wherever the bookmark is and by default the bookmark is at the beginning So watch when I press play see our place from here And I press stop The playhead disappears. Okay, so again Pause and unpause freezes the play hat at its current position play will make will play from wherever the bookmark is Okay, and so this little part here. I call the track head So you can see it's the file name of the track and extends the entire length And from here you can click and drag the track along the timeline. So this is again, this is the track head I call it. I don't know if that's the real name, but I call it that. I'm gonna call this part the track body So if I click anywhere on the track body see it sets the bookmark to that location Okay, if I want to select the entire track, I can either single-click the track head Right, or I can double-click the track body okay, and Here is the track specific Panel so I can mute the entire thing right away Or if I have multiple tracks within this project and I press solo it will mute every other track right and here is the Couple of scales I'm going too fast. Anybody have any questions? Okay, and so here is the the gain Positive or negative again, this represents the change to the volume Not the volume itself. So if the gain is at zero that means the volume is at its original Volume the baseline that doesn't mean that the volume is zero And then here you probably should ideally you wouldn't need to use it But you can adjust like the whether left side or right side if it's in a stereo mode You can there's a couple ways to do it. Let's just play it through here. So my favorite book is The catcher in the rye my JD Salinger. I first read this so there's a couple ways the easy cheap the cheap ways you could just oops you could Actually, I can't do it here. Okay, everybody you could you could do gain You could change the gain. Let's say let's set it to minus six and let's play it down is The catcher in the rye my JD Salinger. That's probably the easiest way to do it. I First read this book Years ago in high school So I would have been around the same age as the main character Over the the course of the story note that you have to stop if you want to make stop the track If you want to make any changes, but let's say instead of zero what you another thing to do is You can select the entire track So either single-click the track head or like I said double track double-click the track body And let's go to the effect menu and then look for Noise reduction Okay, oh wait, never mind wrong effect Where is it normalize normalize And then See the options normalize the peak amplitude. Let's say minus six decimals Then I can preview So it's good like don't just rely on yours. You line your eyes like watch the The level meter because that's absolute. It's not based on your perception of the volume. It's So yeah, let's see here. Okay. So yeah, we'll go with that Then let's try playing my favorite book is The Catcher in the Rye by JD Salinger He gives me be too low now first read this book Years ago in high school So I would have been around the same age as the main character over the the course of the story Okay, let me let me do that again. So so I'm gonna Select the whole track by clicking the track head and then go to the effect menu. Let's go to normalize Instead of minus six decibels. Let's just set to minus three So it means that like the peak will the peak will be at minus three decibels, okay another useful trick is Let's say there's background noise and you want to filter that out Good one thing to do is remember how I say it's good to have like five to ten seconds at the beginning and end of your track Of just nothing.  So think about as a sample. You're getting a sample And so you click noise profile and then I kind of it's not really intuitive because when you click click Noise profile the dialogue window disappears. But the next thing you're supposed to do is Select the portion the entire portion that you want to treat. Okay, so in this case we want to treat the entire track So again single click the track head or double click the track body to select the entire track Then you go back to the effect menu Noise reduction and then from here you would do it so you can preview if you want Yeah, you can you can get them. I mean we don't have any at this time We don't have any win because windshields. We don't have any windshields for this device, but like for example That's what this lapel mic does and the The red box there's a windshield for those. Yeah, that's a different type of mic. It's not a recorder. It's a mic What's what else let's say here I first read this book Years ago in high school So I would have been around the same age as the main character over the course of the story Okay, another thing to do is maybe you want to Remove or move sections of the track. So let's see here. So here. Let me just play out So my favorite book is The catcher in the rye by JD Salinger. I First read this book Years ago in high school. So I would have been around the same age as the main character over the the course of the story Okay, so let's see how you notice how here toward the beginning of the track I say what my favorite book is maybe during the editing process I think it's a better story to move that to the end. So there's a little bit of suspense, right? So I'm talking about My favorite book and then you're like, okay, what book is it and then then bang at the end So maybe that's a you decide that's a more compelling story. So maybe what we want to move that clip to the end So where where is that? Oops first read this book so my favorite book is The catcher in the rye. Okay, so let's say Again, if you want to create a split you just single click on the track body to put the bookmark there And then right click Anywhere on the track and you want to go to split clip. You can also use the keyboard shortcut So on Mac, it's command I windows control I Okay, and then I'm going to split here What a bookmark here, right? So single click on the track body and then right click to split the clip and let's say this right here I don't I don't really want it, right? So I could do two things I could select that entire portion again single click the track head or double click the track body to select it and What I could do is using the toolbar so this tool is selection tool That's the main thing you'll be using you probably don't need to do use the other tools unless you're more advanced Let's see this tool right here Where is it this one right here? mute It's kind of I don't know if you can see it Silence audio selection so you could do that or maybe just select it in this press do delete or back under keyboard And then you notice right here. There's this gap in the track So I don't want like five seconds of nothing. So I'm gonna have to drag everything over Again, we single click the track head or actually no, we don't we move the cursor to the track head that makes the Grab icon appear so we can again move it along timeline Again, actually again, I wanted this to be toward the end because this is the part where I say what my favorite book is So I'm gonna just click and drag to the end here a lot Why am I not able to Okay, oh Hey, yeah, and then oh good. Yeah, thanks So what I did was I wasn't able to manually drag it. It was you you right click on the the Yeah, cut it and then You right click in the space Not on the not on the track itself, but in the space within the track mar And then oh wait, hold on Cut Okay, you have to click to set the bookmark there and that's where oh There's not enough room so I have to drag the track over there. Yeah Okay, I Didn't know that thanks. Yeah, I don't really use a density, but it is fairly popular. So let's do that Okay Paste Okay All right, and you notice how you can drag the track beyond the start Right, but you can also just make sure you just line up with the Yeah Okay, so what did we go over we looked at Making universal reversal change the volume using this little gain scale. That's probably the quickest way another thing we looked at is using the effect menu specifically the normalized function We also looked at What else noise reduction again from the effect menu and yeah, so it's at 330. So we're an hour if you need to go That's really it only thing you might want to do is using fade in fade out so again, if you want to fade in and fade out you can Highlight a selection on the track body and Again, so if you want a more abrupt fade the selection will be narrower But if you want a more gradual fade either fade in or out you want the selection to be a bit longer So maybe let's start here. That's good. So effect menu and then fade in Okay, and then let's do it for the end here. Let's try here the catcher in the rye Okay, yeah Now if you want to add music, okay, let's say I already picked a song so you're going to import. Oh Yeah, so I forgot to mention so before you go if you want to save this project you go to file Say project say project and you notice how you see this dollar window say project is for undacity project Not an audio file for an audio file that will open in other apps use export So this final file format is proprietary and you can only open it in undacity the project file So let's save it to the desktop But if I want to export this I just go to file export and Then I can pick a standard standalone audio format So let's do that as the edited Okay, go to okay, and let's say I want to add music Or like another track you just again stay within the project and go to import audio And we'll pick this song from Indie rock band explosions in the sky anybody heard of them No And you see it's it's pretty loud, so I'm gonna play here just I Cried it wasn't anything particularly tragic. Here's more of a happy sadness, but the song is too loud Again, I can just reduce the volume. So let's maybe I Think we set this to normalize at to peak at minus three decibels Was it so maybe I would select this entire track So I'm gonna sing I'm gonna click single click on the track head go to the effect menu Where is it normalized? So minus three is it saved the previous setting. So maybe I don't know minus 12 I Minus Let's try preview Okay, maybe I need to be lower. So maybe I'm just double. Let's try 24 again, this is kind of more Or an art in a science. So maybe Not minus 16. Let's try that Preview, okay. Let's yeah, let's give that a go So see how the amplitude changed, right? So maybe let's just give it up in high school. So I would have been I first read this book Years ago in high school. So I would have been around the same age as the main character over the course of the story Okay, I think maybe it's too low You know, I just press control Zed or use the edit menu to undo or redo things Let's try again single click Trackhead to pick the whole track effect Let's see here normalize Maybe just go back to minus 12 That could fly Okay, and maybe you see how there's the beginning of track. There's kind of this dead air So maybe I want to clip it off So we single click on the track body to set the bookmark there again, right click anywhere to split the kit and Then let's just delete this And then this here And then let's do a little fade in Oops, sure, that's good. And then again, we have our selection effect menu fade in And then Let's click on the Music track so it aligns at the bookmark lines with the end of the the speech track split clip and Let's get rid of the rest and then we're gonna fade out. So let's pick Selection click and drag effect Effect menu will fade out Okay, now let's let's give a play. I first read this book Years ago in high school. So I would have been around the same age as the main character over the course of the story I remember just being kind of surprised by the the conversational tone of the writing and just kind of the funny and memorable situations that the main character gets himself into and just Laughing but also crying at the very end the climax of the story I won't spoil it, but just a relationship that the community character has with certain family member kind of mirrors my own situation and just I Cried he wasn't anything particularly tragic. He was more of a happy sadness, but I remember just really balling at the end but over the course of the story kind of looking back just besides amusement and Sadness happy sadness. I would say like just reassurance, you know Just sharing the same kind of worldview and outlook as the main character at that point in my life is just really reassuring and I've read it several times. I used to read it like On your z from front to back is kind of a tradition of mine. I haven't read it in years But I really don't need to just because it's it's so ingrained in my memory So my favorite book is the catcher in the rye Yeah Cool, let's save it. I would tinker with some more, but that's just for demonstration purposes Save project and like I said Let's say I want to license that song so I go to that band's website Explosions I'm gonna do it right now Explosions in the sky. Anybody heard of the band? No So I go to the website Yeah, and then Explosions in this explosions in the sky. So you actually see here. There's a license thing. Where is it license request form? I'm just gonna fill it out right now digit your cue York University Production company and a yeah, so anybody have any questions That's pretty much all the content I can think of Distributor and a Are we a charitable organization? No, we're not we're not a profit, but not a charitable organization email Wait, why is it making me say email? York you dot ca phone Bit.ly So does anybody so you mentioned that he'll have the a Podcast assignment coming up to do any of you have anything like that? Yeah, so I'll put the wrong discord if you're on discord, but I can email to you What I'm gonna try to do is like combine this audio recording with this Screen recording as well, but worst-case scenario. I'll just give you the slides. Oh Yeah, and of course there's a References at the end like a good librarian. We have the cider sources and so forth And yeah, yeah, cool Yeah So I will email to you


Suspense and the producer of CBS radio's outstanding theatre of thrills, the master of mystery and adventure, William M. Robeson. Each year, thousands of short stories roll out from a multitude of typewriters and march across the pages of our magazines and books toward well-deserved oblivion. Few are memorable, few are still or classic. They pass the time and are forgotten even before the paper in which they are written is reduced to black and dash. But occasionally a story is written that is a true classic, an unforgettable tale. Listen to such a one now. Listen as Vincent Price stars in Ambrose Beers' weird and wonderful story of the Civil War occurrence at Al Creek Bridge, which begins in just a moment. The following message is from American telephone and telegraph. Come on! Have a nice trip! Don't forget to phone! Getting away at last, it's a great feeling as looking forward to a carefree weekend or vacation, especially if you've planned ahead by long distance. Now, let's see. You did phone about the cabin. Right. What about the Johnson? I called them too. They're expecting us. Oh, good. Well, I guess that takes care of everything. Yes, a little vacation planning ahead of time by long distance does a lot toward making a holiday carefree in front. Right now is a good time to call. The long distance rates are lowest. Remember, whenever, wherever you go this summer, go first by long distance. And now, a current at Owl Creek Bridge, starring Mr. Vincent Price, a tale well calculated to keep you in suspense. A man stood upon a railroad bridge in northern Alabama, looking down through the ties at the swift water 20 feet below. The man's hands were behind his back. The wrists bound with a cord. A rope closely encircled his neck. It was attached to a stout cross timber above his head. By hand, I might throw off this noose and dive into the creek. If I swam under water, I would be safe from their bullets. If my wind held out, I could make the southern bank take to the woods and get away home. Payton Farquhar, Alabama planter, stood at the end of a plank. A captain of the Union Army and a sergeant stood at the other end. When they step aside, the plank will tip upward. And Payton Farquhar, Confederate spy, will slip between the ties to hang until dead above the muddy water of Owl Creek. The captain steps aside, draws his sword, flourishes it to a carry. The men on the bank smartly spread their legs, thrust hands forward over their rifle barrels. The sergeant, on the end of the plank, takes one step to the left. The plank tips forward, and Payton Farquhar drops between the timbers of Owl Creek Bridge. It takes longer to ten it. As you drop down what you lose consciousness, you are as one already dead. Then you awaken sharply in pain to feel, not to think, just to feel. The cutting pressure on your throat, the agonies of pulsating fire shooting from your neck downward, to feel the fullness, the congestion, the head bursting with suffocation. Distance may be our louts, but your self-healing is a flash. Remotely you sense clearly wet, green darkness. The rope is broken. You've fallen into the sleep. They can't pick you. They're not given. Again, they'll try once more. They come to the surface. You must breathe quickly.  And now it's deep. You dive deeply, but above the ring in your ears you hear the volleys of the rifle. What's the surface? You meet Shan and get some metal singularly flattened. The distorted and spent bullets oscillating slowly downward past you. One catch is in your collar, and it feels uncomfortably warm.  It was only night before last when the soldier had ridden up the driveway as you and your wife sat under the magnolia trees in the cool twilight. Good evening, sir. Good evening, Corporal. Won't you dismount? I wonder if I might trouble you for a glass of water. Well, of course I... Don't disturb yourself, please, and I'll go for a drink. You're most kind, ma'am. If you indicate the will... Go on, fans. You just set a spell with my husband. You look as if you could do with some ruckus. Yes, ma'am. Reckon I could. I'll be back in a jitter. Thank you, ma'am. Well, Corporal, whose command are you with, huh? It's going to tell of us, sir. 13th, North Carolina. Yeah, we get their little news down here. How are things going at the front? Not good, sir. The Bamiankis are getting ready for another advance. They're repairing the railroad. Got it in shape, almost the Owl Creek Bridge. And they got outposts there. Once they can run trains beyond the bridge, there's nothing to stop them between here and Atlanta. Well, then why hasn't the bridge been destroyed? The military couldn't get near it. A civilian might. Owl Creek Bridge, huh? Well, that's not far from here, is it? Less than 20 miles. That bridge is important. Sure is. What if it were destroyed? Hold up the Yankees for several weeks. Suppose a man, a civilian like myself, should have used the ticket post. What could he accomplish? Well, I was there a week ago, just before we had to pull out. Look, there's a heap of driftwood come down in last winter's flood caught on the trestle at this end. Looks mighty dry and tender to me. I see. A fellow with enough gumption might get through and set fire to it. It ought to burn like coal. Yes, yes, it should. Here's your water, Corporal. Right out of the springhouse. Thank you kindly, ma'am. Ah, it's cool and nice. I think I'd better hit the leather. I got a lot of ride in the head of me tonight. Well, good luck to you, Corporal, and thank you for the information. You'd be taking a chance, sir, but you couldn't do a greater service for your country. I remember that, Corporal. Bye, ma'am. Bye, sir. Many thanks. Yes, sir! You break the surface of Bowel Creek for a second time, and now you are much further downstream, and further away from Union soldiers on the bridge, reloading their guns, the ramrods flashin' in the morning sun. Something seems to grab you in your twirl, round and round, spinning like a water log pop.  The water, the banks, the distant bridge, the soldiers become indistinct blurs of your helpers.  There he is, boys. I got him, Sergeant. Mr. Peyton-Forkwell, we've been expecting you. How did you know my name? We got ways. But look here. I'm a civilian. I was just... Take a breath. Thank you, maker. We didn't shoot you in the back. We don't do things like that up north. Well, everything fair and square. I'd bring him along, then. Here he is, Captain. I don't schedule. Good work, Sergeant. Is this a man, Lieutenant? That's him. Why, you...  That's right, Mr. Farquhar. But not of the 13th North Carolina Volunteers. Mr. Farquhar, this is Lieutenant Salton Starr, officer of Fifth Massachusetts Regulatory. You've trapped me. You deliberately led me into a trap. I'm a civilian, a planter. And also a southern patriot, caught in the act of sabotage. You can't prove it. We don't have to. But why have you done this? Why have you deliberately trapped me? It's so much easier to eliminate civilian resistance by luring it into the open. You felt the debate too bad. Now, look here. It is my constitutional right. Which constitution? Constitution of the United States of America or Jeff Davis? You insubstantial... I don't remember your manners, sir. I demand a trial. You've just had it. Put the guard over on Sergeant. Yes, sir. We'll hang him in the morning. Your Columbia pornograph dealer is proud to present the new Sound of Pleasure, Stereo One by Columbia, number one in the wonderful world of sound. 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Open your eyes, you're lying on the southern bank of the stream out of the sight of your enemies. Say it, you leap to your feet and run into the woods south towards home. It's nearly noon now, and for a half hour you've been plunging through a swamp waist-deep in green ooze.  The speed of buzzing in your ears drill deep into your hands and your swollen neck. You can't go on any longer.  You reach toward a palmetto root for support in it. It sliders from your grasp and slides softly into the water. Water moccasin. Fear finds you at last. Terror which stood aloof when you fled the executioner's bullets now embraces you with clammy unction. Water moccasin. Now each branch and root seems to ride under your glance. The swamp is undulating with certain death.  You'll ride your back flogging you with a swift lash of fear. Jeff Rowe's gonna have mouth-fog while spitters are spittling jig time. Now you just drink this A.P. mouth-fog while... Oh thank you, thank you. Jeff Rowe. Y'all some mouth-fog while... What are you doing here? I lived here. You lived? Where am I? What happened?  Jeff Rowe, I heard I... I thought you were dead. Who, me? Dead? Of course you thought Jeff Rowe was dead. You knew he had consumption when you sold him. You knew he couldn't last long and he wasn't earning his keeps. His wife and his daughter had carried on some at first, but after a while they calmed down and last you heard Jeff Rowe was dead. You thought I was dead, mouth-fog while... Well sir, don't you know what then happened to me? I'm free. I'm free at last. Yes sir, I'm free. And I suspect pretty soon my woman and my little girl are going to come along and join me. How is there mouth-fog while? Is they where? Oh yes, yes, yes indeed there. They both find Jeff Rowe. I don't know how to say this, but I really was sorry about having to tell you. But there wasn't anything else I could... Oh I understand mouth-fog while. Just no mind. I didn't forgive you long ago. Don't the Lord tell us to forgive those whose trespasses against us? Don't the Lord promise us we shall be free? Don't you worry none about it mouth-fog while. Hey, hey now! Quiet that mouth-fog! Quiet, take it! I must have to raise it back in the breast. Oh, there ain't no hog at all. Look, mouth-fog while. Why, where's the soldier? There's one of our soldiers too caught for look-like. Jeff Rowe, Jeff Rowe, you've got to hide me. Well, why does I got to hide you mouth-fog while? So that's for many questions, you insolent... Mouth-fog while you forget, so I'm freezing on. Oh yes. Yes, well, then it's an old friend, Jeff, so please just hide me and don't tell that soldier anything. Why, Jeff, I reckon I can do that old friend mouth-fog while. Here, you get out under this bed here and I'll put the covers over the side facing. There. Hey there, Uncle.  If Jeff Rowe knew this gray-clad corporal was really a union lieutenant, he'd guarantee his freedom by turning you in. That's of course... That's of course he's planning to dispose of you himself. Yes, that's it. He's going to do you in himself. You live longer. Y'all can come on out now, Mouth-fog. Thank you. Lord, I declare I don't understand none of this. You says not to tell him you're here and he says not to tell you he's been here. Now, what's this all about, Mouth-fog? Nothing, Jeff, from nothing. I owe the man some money and I'm not ready to pay it yet. Oh, I see. I wouldn't know nothing about that.  Money and me's always been crazy. Jeff, what are you going to do with that knife? What? Oh, I was just sticking to split up some of them catfish I got in my dugout. It looked like you could do with a little food, Mouth-fog. No, no, no, thank you, Jeff. I want to get home by sundown. If you just tell me of which way I should go. Well, I don't rightly know, Mouth-fog. But I reckon from the way the sun's reclining, it would be down the road that way. Quite a fur-a-feet down. Yes, it should be about right. I've never been back, you know. Never tried to go back since I've been free. Yes, I know. I reckon it won't be long till my woman and my little one comes here to me. Of course. If you get back, Mouth-fog, if you see them, you tell them I'm here waiting for them. Yes, I'll do that, Jeff. Oh, I'll do that. Car owners, here's news about a revolutionary new product by the makers of famous K-Site. It's new K-Site 3C, a heavy-duty crankcase concentrate for use in all engines. Added to your motor oil, K-Site 3C with Vareman quickly stops hydraulic valve lister noises, cushions and soothes the engine. It cleans your engine and keeps it clean. K-Site 3C gives protection against acid, rust and corrosion, too. Add to the oil every 2,000 miles and you'll have a tough oil that won't thin out, oil that cushions the load on every working part. Cut down friction, wear and noise. With K-Site 3C in the crankcase, gas and oil mileage increases and your engine has more pep and power. Remember, you get results with K-Site 3C or double your money back. Get it at your service station, garage or car dealer now. Only a dollar and fifty cents. And now. Sorry, Mr. Vincent Price. Act free of a current that I will preach bridge. Get away from there fast. The shells of the back road crunching under your muddy boots. That grinning savage standing in the doorway of the shack, the knife in his hand. At each moment until the road bends and cuts off the cabin from view, your fear has come after you.  But he's still spending there grinning foolishly and waving as you turn the bend. How long have you been running down this endless road? Stop now.  Now, now, the darkness is only the black of a sudden summer storm. That lightning flash clearly shows the white road ahead in the black silhouettes of trees along the side. And the flash of lightning directly overhead.  Begin your running. The rain has turned to hail.  Found your swollen bruised neck, hammer on your countless cuts. Again the lightning. And on the other side of the road, the gray-clad corporal sits the stride of his horse, waiting for you. No, no, you can't get me now. No! This bolt of lightning strikes a tree ahead of you.  Knife raised in the air. No, no, Jeffro, Jeffro, forgive me, forgive me! And now you see dangling from each tree along the road, a noose winging in the wind. Wherever you turn, wherever you look, a noose waiting for you. A noose which wriggles like a water moccasin. No, no! Stand on the green lawn of your plantation before the high column entrance. The storm is over. The clouds are black and menacing all around the horizon, but through a break in the sky overhead glorious sunlight streams down, bathing your garden in your house in heavenly light. You are home. Now you hear a rustling of crinoline and down from the wide portico steps your beloved wife. She runs across the lawn on the outskirts.  For this moment you've endured the agonies of this day. And were those agonies multiplied a thousand times, they would be small price for the benefit of this blessed the sanctuary of these arms, the security of these wings.  Rope stretched tight, sang like a bowstring. Peyton Farquhar was dead. His body with a broken neck swung gently from side to side beneath the timbers of Owl Creek Bridge. In place starred in William M. Robeson's production of A Current That Owl Creek Bridge. Adapted for radio by Mr. Robeson from a story by Ambrose Beers. In a moment the names of our supporting players and a word about next week's story of suspense. If you're the happy driver of the Chevy or a Pontiac Oldsmobiles, you ignore a fabulous Cadillac. Here is something you ought to know to keep your car on the go. It's garden makin' it, garden makin' it the best kind of service for the best kind of cars. GM train mechanics, the most modern equipment too. Using factory approved parts to keep your car as good as you. See your General Motors dealer and get garden makin' it the best kind of service for the best kind of cars. Right now your dealer is offering performance service specials. The things that should be done before a vacation motor trip. This is the time for engine tune up, tire rotation, front end adjustment and a complete lubrication the garden maintenance way. See your General Motors dealer and get the best kind of service for the best kind of cars. Supporting Mr. Vincent Price in tonight's story were Kathy Lewis, Barney Phillips, Sam Pierce, Roy Glenn, Norm Alden and Sam Edwards. Listen. Listen again next week when we return with this Marsha Hunt starring in Night Man. Another tale well calculated to keep you in to suspense. The latest news follows, then have gun will travel on CBS Radio.


Live from the Moscone Convention Center in San Francisco, California, it's the queue at Oracle Open World 2014. Brought to you by headline sponsor Cisco Systems with support from NetApp. And now here are your hosts, John Furrier and Jeff Frick. Okay, welcome back everyone. Here live at Oracle Open World 2014, this is the Cube, our flagship program to go out for the advance and start to see the noise. I'm John Furrier with Jeff Frick, wrapping up day one. Jeff, an exciting long day, wall-to-wall covers, a Cisco booth where we are live. Cube one is here, Cube two is at the Cube Logic, I'm sure they're calling theirs Cube one and ours Cube two. It's at Studio C and Studio Cube, John. There's no one and two, there's no real, these are numbers. Cube. Gold and silver or gold and platinum, whatever you want to call them. We have two live broadcasting stations going up on the net right now as we speak. The Cube Logic says we're in the Cisco booth. We're breaking it down. We had a great guest. We started there with Kim Stevenson and a slew of great guests. Rocking the house here. Bottom line, Oracle is shooting big bullets here into the crowd, basically saying we are here at the cloud, essentially putting meat on the bone. First here I said, love Oracle, all sizzle, no steak. Here they got the grill, they got the sizzle and the steak. You're starting to see the plethora of products coming out from Oracle. I got the long list here. The thing that I'm most impressed about is the marketing cloud. I think that the marketing cloud is going to be one of the biggest, hottest areas to explode. We had Dan Hutchinson earlier, basically giving a crowd chat testimonial, Jeff. As you know, we're passionate about that product, but more importantly, the role of the user, the mobile user is connected to the network now with their mobile device. Internet of Things is connecting machines and industrial equipment and businesses from data center to sensors. So that means every single thing is connected to an IP network. That means businesses, Jeff, as we've always said in the Cube, in fact, we're the only ones who have called this, everything is instrumentable. That means big data is driving business. And I think you're going to see Oracle want to wrap that data on top of their system and provide the workflow. Yeah, and just the continual push towards cloud virtualization, just the virtualization that just keeps going up and up and up. And like we had Sherry on from Cisco talking about their intercloud and actually connecting clouds with other clouds and being able to seamlessly move workflows from one cloud to the other. Clearly, the big players are behind cloud. It's on, as you would say, in the game. And I think that, you know, we know Larry likes to come in sometimes a little bit late to trends, but when he comes in, he comes in hard and he comes in fast and he comes in to win. So I think clearly we're going to see it. We're going to continue to see more. And I'm excited for day two. The big theme from day one in the keynote last night is engineered systems and software in the silicon. You're seeing Larry Ellison basically pulling the Steve Jobs playbook by saying, we will engineer the hardware and software together. That's a big theme. Obviously, the cloud architecture. We heard from some folks here, you know, Oracle was sick and tired of their stuff being virtualized.  And you're seeing that huge, huge shift. Also, Jeff, big news kind of nuance here we pick up on things that not everyone else does is that Oracle has a huge storage presence. You're seeing storage flash comparison to EMC and big news that EMC is not even here. They have no booth here. Do you know that EMC does not have a booth here? EMC is not present. They're here only in person. For 18 years, EMC has had a booth and for the first time, EMC has not had a booth. So really notable point there. I'm sure EMC is not happy with me by sharing that data. But again, it's the facts of the facts. They're undisputable. The other thing that's interesting is Oracle touting their 30-year Jeff database experience. Larry based his hand. This is how we've done Oracle. We've always changed based on customer requirements, moving the ball down the field. And I think he's really legit this time. I think he is on task with similar transformations. I think Oracle has pretty much done this twice in their history over 30 years. This will be, in my opinion, third major transformation. Client server. Bundle mainframe in there. Local area network, PC and whatnot. And ultimately now full on cloud transformation. So I see Oracle definitely going there with cloud. Are they even getting started is the question. And I think that's the thing that I want to see in the headlines is not is Oracle losing, not is Oracle failing, not Oracle in transition. It's really, Ken, how early is this for Oracle?  Is the toe in the water or they jump in the deep end? Yeah, I mean, the other thing I think that Dave mentioned on our last segment was, you know, tier one production workloads. I mean, this is about about big applications, critical applications and moving those applications with the virtualized environment and eventually into the cloud. Tier one production workloads. Now, we talked to a lot of startups. We talked to a lot of kind of new and developing trends. But here at this show with the folks we've been talking to, it's really about heavy duty lifting on big production workloads and doing those better. So I think they're in, John. I don't think they're in all the way. Look, here's the bottom line. Oracle is in the cloud business. They're going to have infrastructure as a service, which is the commodity pricing. You're going to see them have all the bells and whistles. This is Larry Ellison's playbook. Okay. It's going to be handed down to the new generation, the new manager. You know, he's going to be in charge. This is the playbook. What customers want, you give it to them and you compete. Infrastructure as a service, commodity. He'll check the boxes. Two, platform as a service, moving up the stack. All the bells and whistles around orchestration and automation. Again, Oracle centric. The red stack is playing out. And then software as a service. You hear marketing cloud. Then you hear human capital management, ERP and other things. That's a direct strike at Salesforce. So look at the collision between Salesforce, Jeff. That's the big story. And then we're going to hear more of it tomorrow. Again, there are partners getting behind Oracle. This is a real deal in my opinion. Worth notable. I think they're not hurting. They're going to be successful. So that's my take. This is a wrap from day one. We'll see you tomorrow. Tune in to SiliconANGLE.tv. Live at SiliconANGLE.tv. And of course, go to crowdchat.net. O-O-W-14 for all the conversations. I'm John Furrier with Jeff Frick. That's a wrap for day one.