Hey there friends. Thanks for checking in at the range now today. We're looking at the IWI Masada this gun's better round for about four years now a lot of people love it when I did my table review I got so many positive comments. They say they love the IWI Masada comes with 17 round mags a 4.1 inch barrel front serrations a pick rail it is optic ready comes with four plates set to fit six different red dots a fully ambidextrous gun with both mag release and slide stop on both sides three dot metal sights and a nice grip texture on there six-pound trigger pull With a reset Right there so almost a full reset But one of the things that I heard with some of the responses from my table review was that it shot low out of the box So far I've taken one shot with this at about 13 yards and it fired pretty well dead nuts So we're gonna check it out now. I'm about 10 yards away. So let's go ahead and take a few shots I believe I have 10 rounds load it up MSRP on this is 480 and during normal times right around four and a quarter is what people were picking up the Masada for Nice nice looking handgun little heavier 33 ounces loaded with a full mag and one of the chamber 18 rounds Let's go ahead and take a few shots and see how it does Okay, so those were a little bit low and that could be me a couple in the center there But I'm gonna go ahead and try that again because I want to see what the deal is I don't think there's a problem, you know, it's a It could be shooter. This is like my first time shooting it and those were the shots that I've taken Minus the one that I took earlier. All right same distance. I put some fresh paint on there. Let's try that again See if this shoots lower. That was just me. I'm gonna slow down this time That was low. Well, I can't say that it was low let me go ahead and Zoom in a little zoom in a little bit there. I Don't know. Would you say that's low shooting? I wouldn't Let's see if the Masada will charge when forcing a mag in the mag well And that time it did Let's do a limperous test Okay failure to eject We'll try that again failure to feed that time failure to feed And lost around there to keep going and what happened there? Okay failure to eject So a limperous test isn't working too well with the Masada Let's try it again Yeah, what do we got going on there? Failure to eject now this could be a new gun It could be you know, it's not broken in yet I am the first one to shoot this I borrowed this gun from a friend and he allowed me to review it So it could be that many guns take a couple hundred rounds to Get some mileage through it so that they perform better and I actually don't consider that a breaking period I call that just responsible gun owning which I did not do because I don't own it but This is the first time that it hit the range And I missed my last shot. Oh, well, I guess that's fitting with the limperous test because the Masada did not pass Reasons why it's a mystery Backed up a bit here. We have the Masada Yeah, not too bad Well, there it is guys IWI Masada Many people love it Some people don't other people sold or traded it and said they regret it But for a MSRP of 480 optic ready with four plates six red dots three interchangeable grip modules and Amadexpress controls 17 round mags. I think it's a pretty good deal and I certainly appreciate my buddy Bobby Let me borrow this and review it and those were the first shots I hope you liked it if you like videos like this, please subscribe and share I always appreciate thumbs up button. Thanks for watching and you guys be safe


gram it's almost like that one guy buying that Wu Tang album which has only one copy and not sharing it. It's all very odd to me as someone who wants to share everything. Why would you, why would we want to hoard stuff especially digital things? What's the point? Maybe gives the product more value, right? They think it's better. Some people haven't come into the mindset of sharing, right? They don't want to share. They don't understand the con. Look, look at how many people came out. Hollywood went hardcore on this, right? Hollywood went crazy hardcore on this, right? They brought in actors to trash talk, torrenting and pirates are bad. Pirates are destroying our lives and stuff like this. Wait a second. Pirating's been around for 20, 25 years, right? With soul-seek and stuff like this, peer-to-peer sharing and stuff like this, right? Let's say 25 years, right? Question. Is the movie industry Hollywood more powerful now than it was 25 years ago? 100%. Their value has gone through the roof, right? Now, the movie industry would like you to believe that pirating is taking money away from them, okay? If that is the case, this thing's been around for 25 years and these guys are way more powerful than they were 25 years ago and they have way more worth, way more value than they had 25 years ago, right? The number of people pirating, as far as I can tell, hasn't really decreased or increased. It's about the same from what I can see, right? So, if I was looking at this, I'd say these people are lying through their teeth, right? Because they've increased the copyright laws and stuff too, right? So, there are industries out there that don't understand the concept of sharing and people don't understand the concept of sharing because they've been indoctrinated into not understanding or not realizing that there are human beings, that we are all one and it's better to share information than to hoard information because if you hoard information that the benefits from that information will never be realized through society, so we'll never come back to you, right?  That's the way I look at it. They're useless to me.


So this week's episode is a special one. It's an international collaboration with Nigerian creative Rio of Afro Smiley's. And I thought it would be a welcome change after he proposed this project that he was working on and why he wanted me to feature. So the project is called You Make Mad Sense. And it's a project to inspire people, especially young people, to be more confident in their decision-making and living up to their fullest potentials just by hearing stories of people like me based on a particular topic of discussion. So today on It's OK in collaboration with Afro Smiley's, I present to you the answers to these questions on self-esteem. Now, this hit home for me because it's something we all struggle with. And lately, although I get a lot of compliments on my work and other stuff, I'd like you to know more about what I've been going through and my take on the subject of self-esteem. So yeah, let's get to it. It's gonna be questions you want me to answer and I hope that my story or answers inspires someone somewhere. So yeah, my name is Kwame. I'm a documentary filmmaker and photographer as well as a voiceover artist based in Accra, Ghana. And prior to becoming a freelance or a freelancer, I was a radio presenter for 80 years. I'd worked with two radio stations. The first one was in 2013. And from 2013, late 2013 all the way to 2019, I was working with another radio station. So I think that most of my professional experience comes from the second one. That's where I learned a lot of the things that I know now. And I'd also loved photography and I was doing that as a hobby. I did a lot of writing as well in terms of promotions and everything so I combined it all. Writing and photography and sound and whatnot and came by filmmaking as a freelance profession as well as photography as well as voiceovers. So here we are. That's who I am. Kwame from Accra, Ghana. Voiceover artist, filmmaker, photographer. Yeah. Well, self-esteem means a lot of things to me. Self-esteem influences a lot of things in our lives, especially our choices and how we feel about ourselves. By definition, self-esteem is the confidence in one's worth and abilities as well as self-respect. So there's a confidence, there's your worth, there's your abilities. So self-esteem is compounded in several ways and is linked to a lot of things that we do. Your self-esteem, for example, will influence the decisions you make or influence taking action with those decisions. Your self-esteem is knowing how much you are worth and being true to yourself. Your self-esteem will also depend on how much you do know. So you realize that your self-esteem will be affected or may be affected by encountering someone who seems to know more than you do. But it shouldn't be in a negative way if you are true to yourself. So self-esteem also comes with being true to yourself. If you do know that what you know is enough to do a certain thing and the other people who may know more than you and you accept it and you learn and you improve, it builds on your self-esteem. So in connecting that to your decisions, in connecting that to your outlook on life, in connecting that to the enthusiasm and the passion with which you do things, in connecting that to collaborating with people or working with people, self-esteem does a lot to, I mean, for your progress as a person or development as a person. So self-esteem is everything. It's pride, it's knowledge, it's confidence, it's belief. It's a lot of things. And when you're true to yourself, you realize that it's easy to acknowledge your self-esteem and where you need to work more on yourself. Yeah. Okay, so environment and parents and growing up, I think it's both in my opinion with my experiences, for example. So the environment I grew up in, I grew up in different places. So it can't be one or defined by one. I was about nine before we moved to Accra, but before then we were in Takratay, so it's a lot of places. But yes, environment does count. The places you grow up and the kind of childhood you have, whether at home or outside, does count to affect your self-esteem in so many ways. One of the best things that my parents did for I and my siblings was that they always made sure in terms of education because like I said, it's based on your knowledge, it's based on how you perceive yourself and knowing more makes it easier for you to be more confident. So they made sure that we went to the best of schools that they could afford. If they could do just a little bit more, in that sense, they would do that and make sure that we didn't go to a school that they didn't feel that will boost our confidence in gaining knowledge and being more confident. So yes, in that sense, my parents made sure that we were taking care of. However, in the part where you're supposed to be encouraged to find your potential in certain things that you were interested in, it wasn't as easy because as you know, in almost every African home, your parents tend to dictate certain things that they want you to do and you don't get encouragement necessarily like soft-spoken encouragement when you're not doing so well in school, for example. You get scolded. The talk is different from when you're actually doing really well. When you're doing really well, you get encouraged and everything. And the encouragement usually tends to be connected to a condition of a career choice of sorts. You know, you're really good in school.  Meanwhile, you may be really good academically, but you just really want to do music or you want to paint or you want to become a concert pianist or something. I mean, anything that you love. But you seldom see parents pay attention or at least in my growing up, pay attention to certain things that they see that you're really good at and push it to you or encourage you. The school, they'll pay the fees. You get clothing, you get food. But some of the things were there that they would tell you, no, you can't do it. That tends to mess up our self esteem and confidence a little bit, especially with going to senior high school and the courses you have to do. I did talk about that on my podcast. I'm still continuing the story, so I'll leave a link below. Feel free to check out my podcast as well. And university and the choices thereafter. It does some way somehow affect your self esteem because you're not fully encouraged to explore things that you want to explore. So it's a bit of a both. And frankly, this particular question can go on for days. We can have conversations about parenting styles and how it affects our self esteem for days. But based on the little that I'm gonna be sharing, this is what I feel. The instances does to our self esteem in general. Several. Several moments you feel less confident in your life. Like I said, the more you know the more confident you are and the more you discover that there are other people who may be more knowledgeable or more skilled than you, then you tend to fold up and be surprised by the possibility that you might not know it all. No matter how good you are, you may be at something.  In the quiz, for example, you're thrown off somebody's answering the questions and it tends to affect your confidence. So sometimes, even when you do know the answer because you're bummed out by getting a lot of mistakes, you tend not to want to speak and somebody else who feels more confident in their self will be answering these questions. That you probably even know the answers to. But there are several instances where you feel less confident, especially with skill. In film, for example, you can't do everything. So in knowing that maybe your strengths lie in shooting or your strengths lie in editing. When you ever encounter a set which has different people with different specialties, you know where you place yourself. You don't go about throwing your weight around like you can do everything. So I can't pinpoint exact moments where I felt less confident in my life. There are way too many, but these are some of the instances and it does happen. It's normal, it's natural to feel less confident in yourself. Even applying for a job, I mean, you don't know what's on somebody's CV and what it can do. So until you're hired, your confidence is questionable until you're given the opportunity and you're like, ah, it's back, okay, let's do this, let's do this. So I can go on and on and on about that. There are also several moments you feel very confident, especially when you're put in a situation where among the people that are competing or being asked to do something, your skill is virtually unmatched or there's none. Or you've done it for so long that people ask your opinions on certain things and it makes you confident. If you are a consultant, for example, for something that's a specialty, you are working with confidence. I mean, you feel very confident telling the person who has no clue what it takes to do a certain thing, how to go about it. That's when you feel confident in your ability, you feel confident in your skill, you know your worth, you're quoting this amount, you don't feel too, you know, maybe it's not worth it or that, yeah. So there are several moments, but yeah, all based on what you know, your experience and comparing it to what's maybe out there and what you think you can do. So there are several moments, but mostly to do with a specialty kind of work. For example, with voiceovers and scripting and recording and editing, if a client hits you up and they are virtually clueless about your industry, that's where your confidence peaks and you know what to talk about, you know what to tell the person. And you feel confident about what you're telling the person because you've been doing it for several years and it's not something that they can easily come by. So these are some of the moments where your self-confidence is very, very high. So social media does a lot for either boosting your self-esteem or getting you to question or doubt yourself. So it's a double-edged sort in that sense. Yeah, social media does a lot of good, it does a lot of bad as well. My confidence has been boosted, for example, by posting something that I worked on as part of one of my YouTube vlogs, sharing how voice and sound can change any video. And I did the mock Nat Geo intro. And when I posted such a thing out there as my entry to the Nat Geo challenge with the response I got, these things tend to boost your confidence. It makes you feel like, yes, you're doing something well or you're doing something good and if you keep working hard, yes, it would definitely work out for you or you're worthy of the praise. So there's that. And there's the side where you post something and you get certain comments that tend to throw you off completely. And then there's the aspect where you compare what you're doing with what others are doing, maybe in the same range and you realize that, wow, I am really not doing a lot and maybe it's not even worth it to be doing what I'm doing because these people are just with that level good, you know? So it's a lot, it helps you with boosting your confidence and it can also make you feel really, really shitty about yourself. So it depends on what you consume and how you feel about not being all knowing and being truthful to that.  So if you are aware of such a thing, it makes it easy for you to accept, I mean, people being better than you and just work with what you have, build on what you already have and gain more confidence. Yeah. Well, younger self hasn't been defined. So I don't know where my younger self starts, but I've realized that I've, especially with work and having about eight years of radio experience, working in an organization that gave me different roles to play in a bit of marketing, a bit of radio, a bit of copywriting, a bit of promotions and everything. Before I didn't have that much confidence in my ability, but now I do. So rating one to 10, younger self, I'll take it from there when I started work. About 4% confidence in what I could do.  So I hadn't had any work experience before then. So I wasn't very confident till somebody gave me the chance to build that confidence. So yeah, it would be about, I'd say four or five. Let's just say it's the middle ground, 50, 50, five, 5%, no, five over 10. Sorry, five over 10 confidence. And then you grow into it. I don't think confidence can ever be 10 over 10. Then you're crossing into arrogance, which is sometimes good, but nine over 10 seems to be about the fairest level of confidence. 10 confidence seldom happens because we keep learning, we keep growing. Nothing is ever truly mastered. So yeah, there is that as well. Nothing ever goes to plan. So stop worrying too much because even though things don't go to plan, they tend to work out in the end. That is what I'll say to my younger self if I could meet him. Just chill, do what you can and stop letting perfectionism and comparison steal a lot of joy from you and stopping you from making certain decisions. So what are the things I love now most about myself? I love that I am more accepting of my capabilities and my skills, learning to be more truthful to what I can do and what I cannot do, to believe in it being enough to at least start something and grow from it. I've always loved my brain and how creative it has been. I always find a way to figure things out. So it's not a now thing, it's still there, but now I'm learning to do more and allowing not so perfect things to still manifest and then learn from it and grow from there. So yeah, I'm learning to be more truthful to myself. I am happy about that a lot. One word, describing my self confidence. I don't think I can have one word that describes my self confidence. There's too many things. I don't think I have one word. It's too many things. What one word describes my self confidence? I would say growth. Yeah. I don't know if it even works. I don't think growth works, but growing, growth, because there's so much more to do. Or is it more aware, self aware? No. I'm not sure I have one word to describe myself confidence, but if I do figure it out, maybe another time we speak out, definitely put that word out at the moment I don't have one word. So yeah, that's it. My name is Jose Kwame and I make mad sense, yo. Mad sense. Mad. Mad. Peace.


Welcome to the fourth meeting of the justice committee in 2016. We apologize from Douglas Ross. Agenda item volume 1 is, if the committee agrees to take item 3, consideration of an approach paper for the inquiry into the Crown Office and fascinated fiscal service in private. Mae'n gweld. Thank you for that. Agenda item 2 is the appointment of an EU reporter, and I refer members to paper 1. Paragraph 4 of the paper outlines the role of the EU reporter. In addition, paragraph 5 outlines a proposed expanded role for the reporter in relation to recent cwmniadau fy gwaith ar yr oedd mae eich gweithiol i fynd i ddysgu'r ddefnyddio a'r gael gyda siaradau y bynd i'w ddefnyddio, oron nhw y mae'r fawr hyn yn y cymdeilio? Likeg, a ddysgu'r ddysgwm nhw, mae'n cael ei wneud yn ôl penibl sydd yn but graphics yng nghymru sydd yn ei gweithio? Oliver Wazeth! Yes, can I nominate Mary Fee? Meri Fe has been nominated. Are there any more nominations? In that case, are we all agreed that Meri Fe should be the EU justice reporter? Yes. Thank you very much. Living on now, agenda 3, inquiry into the role of the Crown Office and Procurator Fiscal, we will now move into private session and I suspend this meeting to allow the public and official report to leave the room.


Medicine for the Layman, a lecture series presented by the Clinical Center of the National Institutes of Health. The subject of this lecture is cholesterol, diet, and heart disease. The speaker is Dr. H. Brian Brewer, who is Chief of the Molecular Disease Branch National Heart, Lung, and Blood Institute. Dr. Brewer. This evening we're going to be discussing cholesterol, and as Dr. Liss had mentioned, it's a hot topic, and we'll try to review tonight what we know about cholesterol and what you've undoubtedly been reading, what is good cholesterol and what is bad cholesterol. And what we know now about the process of hardening of the arteries or atherosclerosis and what we know now are risk factors for the development of hardening of the arteries and heart disease. Now it's very clear that everyone, I think, has heard about cholesterol, and there is clearly a lot of information about cholesterol, but I'd like just briefly in the beginning to show you what cholesterol and the other major lipid triglyceride are and some of the foods that contain them so that you can become aware of what these particular lipids are. This is cholesterol. Cholesterol is a complex heterocyclic compound, as you can see here, which is present in a variety of different foods that we eat and is present in the body in several different organs, and in both the cell membrane of the organ, and this structure, cholesterol, is also involved in many of the other different compounds of the body such as the steroids from the adrenal gland and the sex hormones. So this is a heterocyclic compound that is made both by the body and taken in a variety of different foods that we eat. Now cholesterol, which is present principally in many of the food products and also in several of the different types of meats that we eat, and normally the cholesterol in the average American's diet, which we'll come back to later on, varies somewhere between 600 and 800 milligrams per day, and if you are going to eat what people would now consider a better level of cholesterol, it's about 300 milligrams a day. Well, you can see from this list of the amount of milligrams of cholesterol that are actually in the different food stuffs. If you have two eggs in the morning, you've already exceeded what the usual amount of cholesterol that is recommended now that you would take. If you have two eggs in the morning and go out to Gino's at lunch, then you're in, if you start counting up the amount of milligrams of cholesterol that you take in, you can see that it'll mount up very quickly in the variety of the other food stuffs as you can see here. Give you an idea of what amount of cholesterol that we're talking about that really can be in the diet and particularly in a diet when one is not looking or not thinking about the amount of cholesterol that's actually in the diet. There's another major lipid that we eat every day which really hasn't received the publicity of cholesterol and that's the triglyceride molecule and triglycerides.  Triglyceride is a molecule which has a backbone of glycerol which is shown here and then fatty acids which are attached to the triglycerides at these points. Again, there's been a lot of discussions over the last one or two years and really dating back as long as 10 to 15 years ago about the type of fatty acids that we're eating that is polyunsaturated versus saturated fatty acids and these are the fatty acids that are attached onto, for example, these triglyceride molecules. Again, if you consider how much fat that we take in the form of triglyceride most Americans are taking anywhere from 60, let's say 80 grams of fat per day in their diet and if you would reduce your fat intake to what again appears to be the more ideal level that is about 30 to 40 grams per day you can again see about how much fat that you would get from individual portions of the foods that are listed here including hamburgers and frankfurters and so forth. So if you go to McDonald's and get two eggs in the morning and you go to Geno's at lunch and then Roy Rogers on the way home you can see that the amount of lipid that you can take in in a given day can be really quite high and as you I think all know that the amount of fat intake and cholesterol that the average American takes in is really enormous compared to other countries and we'll come back to it, some countries are higher and it appears to correlate with the degree of cardiovascular disease that these different populations have. Now the two major lipids that we've talked about, cholesterol and triglyceride are taken in the body and have to be transported around in the plasma. Now neither one of these two lipids that is either the cholesterol or the triglycerides are soluble in the plasma or serum or in the blood and so they have to be transported around in what we've shown here as a boat. So they have to have a vehicle to transport our friends now, cholesterol and triglyceride around in the plasma to transport them to the various sites where they're going to be utilized. The boat here has a protein which is another component and this boat which is made up of these four components is called a lipoprotein. So the cholesterol and triglyceride are not free in the plasma but are transported around in the form of boats which carry them and these boats are called lipoproteins and the protein moiety here is shown to be the captain and it's directing the lipoprotein to go to the various different tissues so that the cholesterol and triglyceride can be transported around to the different sites which they'll be utilized. Now if you would take a sample of blood from an individual and then look at the blood under a powerful microscope or by electron microscopy what you would see is a collection of particles and these are our boats. These are a variety of different sized particles which are lipoproteins which range from molecules that are almost a thousand angstroms to ones that are very small. And we have a polydispersed collection of the plasma lipoproteins that are circulating around with the major lipids cholesterol and triglyceride being transported to different sites in the body. Now with this different polydispersed collection of lipoproteins we can begin to separate this group of lipoproteins and one method to do that is to separate them by their size and as you can see they're really quite heterogeneous in size and so if we separate them by their size and hydrated density we see that there are basically four different types of lipoproteins that we have in the plasma. There are groups of particles which are the largest particles that you saw which are termed chylomicrons. The next largest group of particles are called very low density lipoproteins or VLDL. The next group of particles are low density lipoproteins or LDL and the smallest group of particles are called high density lipoproteins or HDL. Now if, as I'm sure that several of you have done over the years, someone measures your plasma triglycerides or measures your cholesterol, what they're measuring is the cholesterol moiety which is shown here in yellow on all of these different particles and the triglyceride again is measured on this particle and this particle when you measure the triglyceride level in the plasma so you're measuring all of the particles and the two lipids, the cholesterol and triglyceride that are in the four different boats that are going around in plasma. Now in general approximately 75% of the cholesterol in the plasma is attached to the low density lipoproteins. Approximately 15% is attached to the high density lipoproteins and the other 10 to 12% are attached to the chylomicrons and very low density lipoproteins. Now we'll come back to this in a moment and this is important because I'm sure some of you have been reading in Time Magazine or Reader's Digest about the different types of lipoproteins that are there and good cholesterol and bad cholesterol and it relates to the cholesterol that's on these different groups of lipoprotein particles. The chylomicrons and the very low density lipoproteins contain essentially all of the triglyceride in the plasma so that all of the triglyceride is carried in these two types of particles and the cholesterol on all four but approximately 75% of it on the low density lipoproteins or LDL. Now what are the function of these four types of lipoproteins and basically how do these lipoproteins fit together in a scheme of transporting cholesterol and triglyceride around in the plasma and what are the disease states associated with these different types of lipoproteins? Now as we mentioned that if we start from the plasma that the food that you've eaten contains cholesterol and triglyceride and it goes into the intestine and is present in the intestine in the form of cholesterol and triglyceride it is absorbed through the intestinal wall, the apoproteins are added as part of the boat and the phospholipids and basically we have the production of a lipoprotein particle that is carrying the cholesterol and triglyceride from the diet. And this is shown schematically here is from the intestine now we have particularly the triglyceride and the cholesterol which are transported into the plasma on the chylomicron. Now the chylomicron's major function is to transport the dietary cholesterol and triglyceride to other sites where it can be utilized both for energy sources and as a supply for cholesterol for other cells. So this is one of the first of the particles that we'll now discuss and that's the chylomicron so that after you've eaten the meal about three to four hours later you get a large increase in the amount of chylomicrons in your plasma and actually if you would draw a plasma sample at that time you can see that it's cloudy and it's cloudy because of these very large particles that are transporting the dietary cholesterol and triglyceride into the body. The body can also make cholesterol and triglyceride it gets a certain present from outside of the body and a certain present from the inside of the body and one of the major sites of synthesis in the body for cholesterol and triglyceride is the liver shown schematically here and so that the liver also makes particles which are very similar as we've seen to the chylomicron and the very low density lipoproteins both of these containing a large amount of triglyceride and some cholesterol. So the function of the very low density lipoproteins is the transport of endogenous cholesterol and triglyceride as the chylomicrons are transporting exogenous or the food stuff cholesterol and triglyceride that we've eaten. Now these two groups of particles contain a large amount of triglyceride as we've seen and a certain amount of cholesterol and these boats circulate around in plasma and at the point if you now look at what happens as you go around in the plasma basically we have an enzyme which is called lipoprotein lipase and this enzyme is able to metabolize the triglyceride and to cleave off the fatty acids from the triglyceride and basically we have a metabolism of the lipoproteins where these particles were large particles containing a lot of triglycerides where they undergo metabolism where they lose their triglyceride and you have a formation of what is called IDL or the intermediate density lipoprotein finally to the low density lipoprotein or LDL. Now the fatty acids that are metabolized off of the triglycerides by the enzyme lipase can be utilized for energy or they can also be re-synthesized in fat cells to be stored as energy in the form of fat in the peripheral cells. This enzyme lipoprotein lipase is attached to on the wall of the blood vessels so that this metabolism where you have triglycerides being cleaved off of these particles gradually makes a particle smaller and smaller and you have basically transported the triglycerides around to the body and utilized them as an energy source and also as a storage for energy in the rest of the body. Now the cholesterol is still in the same boat. It hasn't jumped out like the triglyceride has and as it goes down this cascade from VLDL to IDL the LDL cholesterol is now in the low density lipoproteins or LDL and as you saw in one of the earlier slides the major lipid in the low density lipoproteins in terms of cholesterol and triglyceride is the cholesterol. Now the cholesterol which is in the form of LDL then is gradually taken up in the peripheral cells such as the blood vessel wall, the smooth muscle cell, the fibroblast, the muscle cells and a variety of other cells in the body and what the low density lipoprotein does is supply the cholesterol for the cells so that they do not have to make their own cholesterol. So we've gone down the cascade where we have had a cycle from the liver transporting the cholesterol through this system to the peripheral cell and the peripheral cell uses the cholesterol for making membranes, other functions that it has and doesn't have to make its own endogenous cholesterol in the peripheral cell so it acts as a storage during the process here that is being transported and then LDL is metabolized as shown here. Now you can see in this pattern of cascade from VLDL to LDL that basically it's going in one direction that is we're putting cholesterol in for example a cell in the wall of a blood vessel so that we have now through a variety of different experiments and a variety of different labs around the country identified that the cholesterol is being added to the peripheral cell by the low density lipoproteins. As you can see we've got one half of a cycle here and it is now as a result of a large number of studies become clear that at least one role for the high density lipoproteins may be to transport the cholesterol from the cell back to the liver so that you have a pool of cholesterol that's in the cell and we have the high density lipoproteins which then transport the cholesterol back to the liver because the liver is the only organ that we know of thus far that can really get rid of the cholesterol. So what we have now as a cycle where we have the cholesterol being taken to the peripheral cell and one of the functions now postulated for HDL is to take the cholesterol back from the peripheral cell to the liver where you can get rid of the cholesterol and with this system now I think it will become clear of what individuals have now been talking about in terms of good cholesterol and bad cholesterol. Good cholesterol is a cholesterol that is attached to the high density lipoproteins that's basically coming in this portion of the cycle taking the cholesterol out of the cell back to the liver where it can then be taken out of the body. The cholesterol that's bad cholesterol is a cholesterol associated with the low density lipoproteins which is putting cholesterol basically into the cell and this is the cholesterol that was writing on the black horse and the article and the reader's digest and this is the cholesterol that's writing on the white horse in terms of HDL. As a result of this you can see that there's a great deal of interest in what things tend to elevate the low density lipoproteins and therefore the cholesterol and the low density lipoprotein particles and the things that will tend to elevate HDL cholesterol because they tend to be a negative risk factor and we'll come back to in a moment that the low density lipoproteins are the cholesterol that is associated when you have a high cholesterol and you have an increased incidence of cardiovascular disease this is a positive risk factor whereas elevations of HDL cholesterol have now been shown to be a negative risk factor and we'll return to this in a moment. Now that we've briefly reviewed the lipoproteins and the lipoprotein particles that are transporting the cholesterol and triglyceride the question is what happens when this system does not work appropriately and we have basically cardiovascular disease or there are several names for it atherosclerosis, arteriosclerosis, or hardening of the arteries. These are processes which are well known I think to everyone and are associated as a major cause of cardiovascular disease in the American population and that and cancer represent one of the major causes of death in this country as well as around the world. Now what really is going on with atherosclerosis and what really is the process? If this is a normal artery that's shown here on the left basically this is a nice division or bifurcation of the artery and there's no impedance to blood flow as the blood goes along the artery and an artery that has atherosclerosis or hardening of the arteries basically you have a narrowing of the artery as shown here in which there is a gradual narrowing of the artery where there is a decreased amount of blood flow that can go through a given artery and the cells in this artery are filled with cholesterol and if we now take and look at a side of what would be happening in the artery we see that this is a normal artery here and an artery with atherosclerosis or hardening of the arteries it gradually gets filled with cholesterol laden cells some cells die and the reason that it's called hardening of the arteries is to actually get calcium deposits in the cholesterol rich area on the vessel so that it actually becomes calcified very much like bone and that's where the term hardening of the arteries came from or calcium in the arteries you have a breakdown of this vessel so that a lot of the lipoproteins which are in the plasma come through here you have an increase in the number of cells particularly the smooth muscle cells that line the wall of the blood vessel and you have a lot of scar tissue that can form so the effect of atherosclerosis is to gradually narrow the artery and to impede the blood flow now I'm going to show you a series of slides which will put the process of atherosclerosis in basically what happens in a period of probably in normal man over a period of about 20 years and this is a normal artery and this is a coronary artery one of the arteries that supplies the heart with its blood supply and it's important to note that atherosclerosis does not have one single cause but has a variety of different causes and several different disease processes end up with atherosclerosis and the other important point is that atherosclerosis takes a long time it's a process that goes on for years and I think is probably several of you have read when they looked at autopsies of Korean war veterans which had been killed in action and they found that approximately of those American soldiers approximately 30% of them had a 15% narrowing of their coronary arteries and their average age was 22 so this is a process that takes years to develop and gradually will accumulate in the narrowing of the artery and so as this artery gradually now begins to fill up with the process of atherosclerosis you begin to get calcium deposits, scar tissue in here and the artery gradually begins narrowed this process continues over the years and the artery begins again more and more compromised in its ability to carry blood flow through the artery to the point that you see that it is a completely occluded so that you basically have very little blood flow only this tiny rim is carrying now blood through this coronary artery so the process of atherosclerosis you've had a gradual narrowing of the arteries and this process which takes several years gives you symptoms in the areas where the artery has been narrowed so if we look at four major sites where the arteries may get narrowed of which undoubtedly several of you have heard of individuals that have had the various problems you can have narrowing of the arteries connected with the heart you can have narrowing by the process of atherosclerosis of arteries leading to the brain and also narrowing of the artery in the leg and if we now look at the heart basically the heart has a series of blood vessels which supply its blood supply to the heart just like any other muscle has and the heart really is just a typical muscle that requires a blood supply and is dependent upon that blood supply even though it itself is pumping the blood around the body so these are the two major coronary arteries that are shown here that are supplying the blood to the heart as you've seen if we would then narrow a artery and obstruct the blood flow in the heart we would gradually get an area which has been deprived of its oxygen supply and you would get an area which did not have enough oxygen and you would basically have what is called a heart attack if that isn't a complete occlusion as we saw in the final set of four composites then you can have an area where the muscle has actually died and a heart attack or a coronary thrombosis are basically an obstruction of the blood supply to the heart through the process of atherosclerosis if we now would take and put dye in one of the coronary arteries you can actually see a narrowing in a coronary artery by the process of atherosclerosis or what's called a plaque and you can see this is now the coronary artery which is coming down here which is filled with the contrast material and basically the heart is sitting here and you can see by this arrow the point where the artery has been narrowed by an occlusion or a partial occlusion by the process of atherosclerosis so if a blood vessel to the heart has been narrowed basically the symptoms you get as you well know are pains in the heart called angina and when that artery becomes significantly compromised you have a heart attack or a coronary thrombosis now if the vessel that is principally narrowed is one in the leg this process can occur very gradually and you get the symptoms when an individual is walking where they get pain in their leg and if they stop for two or three minutes the pain will go away and you get what's called intermittent claudication that is again the problem is due to the fact that you can't get enough blood supply through the leg and as the muscle needs more oxygen as you're walking it will require more oxygen you can't deliver it and you'll get pain which is basically the muscle is telling you that you don't have enough oxygen going to it now this process is a very slow one as we've talked about and what happens the reason that this leg doesn't die is that you gradually have an increase in what are called collateral vessels because this process occurs very slowly and you get vessels which will transport the blood around the blockage if you have this blockage acutely such as if you would throw a blood clot into your leg you don't have the time for the collateral to develop and that's why basically the limb then is in great peril because you've not had the long process where the collateral circulation will occur and therefore with an acute obstruction of an artery it has to really be removed or you'll lose your leg if you look now again with an x-ray and look at the vessel this is the bone this is the leg here is basically the vessel which is going down here and continuing on here and you'll see that the contrast material basically doesn't really get there to there except by very fine collaterals which are getting the blood supply further on down the leg so that if the process of atherosclerosis affects the limb principally you get symptoms of pain in the legs particularly on exercise and it's again due to the same process the similar process in the cerebral vessels this is a vessel leading to the brain you can have a gradual obstruction of the vessels and these are the carotid vessels leading to the brain and the symptoms that you get from that are a stroke these may be the large vessels here in the neck or the smaller vessels up in the brain again if you look at an x-ray and you can see at this point right here that there's a significant obstruction right here where this vessel should be going right out here again you have a significant narrowing of the vessel at this point in the arteries which are leading to the brain so the process of atherosclerosis is a generalized one there may be more symptoms related to the heart in one individual or symptoms related to the leg or to the brain in another individual but basically the process is the same and the symptoms really relate to the artery and what it's supplying the symptoms the individual will mention well this has really taken us now through a large number of different studies over the years which have really delineated the process of atherosclerosis and the symptoms that you get and obviously it's become a very important question over the years is can we pick out as individuals or in groups of individuals types of things which will increase the risk of developing cardiovascular disease in the form of atherosclerosis that is are there risk factors for the development of atherosclerosis so that you have those particular risk factors your chances of developing cardiovascular disease are greater than individuals who don't have the risk factors and there's really two parts to this question one is can we identify the risk factors and second is if we change those risk factors can we clearly change the chances of a given individual of having let's say a heart attack if we change the risk factors now a lot of different studies over the years have now clearly delineated that if you take a group of individuals and look at individuals that have premature cardiovascular disease and premature is individuals who have heart attacks before the ages of let's say 64, 65 many individuals will have heart attacks in their 40s and I'm sure that you're all aware of the executive type who didn't has been getting along without any problems and has a heart attack at age 45 and basically a number of studies and a number of different centers across the country have identified now three risk factors which are clearly associated with the development of cardiovascular disease at an earlier age than people normally get cardiovascular disease that is a disease in many ways of old age that everyone gets it after a period of time but the question is how soon do you get it the three risk factors that have now been identified are shown here one is the cholesterol level in the plasma and it's important in actually all three of these risk factors to note on the vertical axis is the incidence of cardiovascular disease per 100,000 population and it is a graded risk factor that there's no such thing as having one level where you're okay and when you step over a magic line that you have a high cholesterol and therefore have a greater risk but this is a gradual increase in risk as your cholesterol goes higher and higher the same is true of the second major risk factor and that's blood pressure again your blood pressure is not normal or abnormal the incidence of cardiovascular disease gradually increases as a function of how high your blood pressure becomes again smoking I think there's been a lot of publicity particularly in relationship to cigarette smoking and lung disease but smoking is a very potent risk factor also for the development of cardiovascular disease and just as it is in terms of the risk of developing lung tumors with the amount that you smoke also that's true for the development of cardiovascular disease as a function of smoking so we basically have three major risk factors now which can clearly be identified that individuals that have these have a higher incidence of cardiovascular disease than those who do not have them and that they're graded risk factors now as we've reviewed for years it was thought that the cholesterol level was basically a cholesterol factor which was always a negative one and if the highest cholesterol that you get the higher cholesterol the more and more of a risk that you have for the plasma cholesterol and this is particularly true as we now have reviewed for the LDL cholesterol so that if you have a higher and higher level of LDL cholesterol you'll have a greater chance of developing cardiovascular disease on the other side of the coin is the HDL cholesterol the higher the HDL cholesterol in epidemiological studies have suggested that HDL cholesterol in this sense is a negative risk factor and the higher your HDL is the less cardiovascular disease that you have and you really have now the extremes of LDL and HDL individuals who have disease called familial hypercholesterolemia and have very high levels of cholesterol and cholesterol levels that range between 800 and 1000 will have heart attacks when they're 10, 12 or 14 years of age individuals who have high levels of HDL cholesterol which are called now long livers have a syndrome which appears to be a longevity syndrome where they're octogenarians and they have high levels of HDL cholesterol and they appear to be protected from cardiovascular disease at least as appears to be associated with this risk factor so it becomes apparent now that before an individual who has a cholesterol level before he decides what he should do with that it's now important to know whether the cholesterol level is attached to the LDL lipoproteins or the HDL lipoprotein as you might have anticipated that there is an enormous amount of work going on at the NIH and several other laboratories around the country to try to figure out how we can raise HDL in individuals women have a higher level of HDL than men do and they are protected against cardiovascular disease into the menopause and they also have higher levels of HDL cholesterol than men do so that the HDL cholesterol has been the point of interest now of a variety of laboratories because as drugs can now begin to control LDL and HDL cholesterol we must distinguish between the two since one appears now to be a positive risk factor whereas the other appears to be a negative risk factor now the three major risk factors that we've delineated is an elevated serum cholesterol particularly now LDL cholesterol elevated blood pressure and cigarette smoking if you're an average 45 or 50 year old man and smokes one pack of cigarettes a day has elevated blood pressure is defined as having a systolic and diastolic above 140 over 90 and has a cholesterol level that's greater than 250 you have a nine times greater chance of developing a heart attack than someone who doesn't have those three risk factors if you have a upper limit of normal of blood pressure an upper limit of normal of cholesterol and smoke a pack of cigarettes a day or more you have a five times risk of developing cardiovascular disease so that the major question that obviously has been addressed by a large number of people is can we change these risk factors and therefore change an individual's chance of developing cardiovascular disease now the elevated serum cholesterol has attracted a great deal of attention I think as you're all aware and has become a very hot topic both now that we've learned there's quote good and bad cholesterol and also what is the effect of cholesterol as this important individual shows here eating his ice cream cone the question is will lowering of cholesterol in an individual at a point in time affect the possibility of his development of cardiovascular disease we now have drugs and diets that will clearly lower cholesterol but will it do a given individual any good and that's a question that is still a major one and a question that still has a great deal of controversy surrounding it I think as we've reviewed now you'll see that since this is a long term process number one and two that there may be multiple causes for the development atherosclerosis you change one risk factor will you significantly change it and when you decide to change it depending upon how much of the artery has reached a point which it cannot change are major questions which make the question of will lowering cholesterol make any difference a very difficult one to answer now the evidence that is available is really incomplete but in two general areas one is studies related to the human and other are experimental studies it's very clear from the epidemiology point of view that certain groups around the world have a great deal more cardiovascular disease than other groups for example people in Finland who have one of the highest intakes of saturated fats and cholesterol have a very high level of cardiovascular disease as compared to Japanese individuals who only have about 10% the level of cardiovascular disease in terms of myocardial infarctions as the Finnish individuals and their cholesterol levels are 140 verses roughly about 280 for the two populations so as you go around the world you can see different areas which have different dietary intakes which clearly have different incidences of cardiovascular disease and a particularly interesting study was done where they took Japanese individuals and looked at them as they basically became more westernized living in Hawaii and then on the west coast their diets changed their cholesterol and fat intake increased and their incidence of cardiovascular disease became more and more like the individuals in the United States that their level of cardiovascular disease clearly increases as at least their dietary changes occurred the second level of investigation of changing cholesterol levels and saying basically will it change the incidence of cardiovascular disease are now a few studies which have been done on individuals with the familial hypercholesterolemia as I mentioned those are the ones that have cholesterol as high as 800 to 1000 they have had their cholesterol lowered and studies done in England and in Colorado would suggest by using coronary arteriography that with the lowering of cholesterol and using the criterion of changes in the degree of narrowing of coronary arteries as studied by coronary angiography that the vessels become less narrowed after a prolonged period of time in which the cholesterol level is low the third series of studies are really related to animal studies and animal studies in which they have taken in this case monkeys given them a very high cholesterol and fat diet in this case for 17 months and this is a picture which now I think you're familiar with and this is a coronary artery that is significantly narrowed with the process of atherosclerosis they took in a group of these animals and put them on a low cholesterol diet and for the next 40 months and then looked at their arteries and the coronary artery at that time period was significantly more open to the transport of blood through it if they took an artery and looked at it in terms of one of the leg arteries again it was very severely occluded after the high cholesterol diet and after putting them on the lower cholesterol diet again the level of opening appeared to be significantly greater but I think this is still a major area of controversy whether diet will in fact change the incident of a given individual if he changes his diet and I think right now the NIH is supporting several studies both in the intramural program and around the country to basically answer this question but it's going to take years before we can really come up with a definitive answer and it will be very difficult as you can see because of the multifactorial cause of atherosclerosis and the narrowing and also the long period of time that disease takes to develop the second risk factor is elevated blood pressure and what can a given individual do to change his blood pressure if indeed he does have elevated blood pressure well elevated blood pressure is somewhat easier in that the individual who has high blood pressure the drugs are very effective for lowering blood pressure and again the dietary changes can be significant the average American takes in approximately 12 grams of salt a day it clearly should be reduced in terms of blood pressure as far as we know now to approximately about 5 grams and if you have high blood pressure it should be lowered to approximately 2 grams a day so again dietary changes can affect the level of blood pressure and we have very good drugs now for affecting a return of the blood pressure an individual to a normal level now studies have been shown clearly now to indicate that changing the blood pressure of an individual from a high level to a normal level can clearly affect the incidence of strokes that is still being accumulated for the development of myocardial infarction or heart attacks but it clearly does change the stroke the third is smoking and as I mentioned smoking is not only a risk factor for the development of lung disease but it clearly is a factor in relationship to development of cardiovascular disease an individual who is 45 and as the studies have been done would suggest that you are at having basically twice the risk if you only have this one risk factor and smoke a pack of cigarettes a day that you about have twice the risk of developing a heart attack than if you are a non-smoker so again one thing that's relatively easy to prescribe to individuals but as you well know is very difficult to do is to stop smoking so that those three major risk factors we can clearly take a positive approach as an individual to change them and the clearly the data is as yet not clear whether or not we will totally change the development of a given individual his chances of cardiovascular disease the other factor is the gradual increase in weight that Americans have and basically from the age of about 20 to 25 to age 50 we put on one extra pound per year and by the time we are approximately 50 we have 25 extra pounds of weight so as this individual shows he is eating his ice cream cone and has high cholesterol and indeed it does not have ideal body weight and clearly the average American needs to watch the calories and also not only to change what he is eating from all the information we have but also develop an exercise program so that you will have a return to the ideal body weight and get rid of the 25 pounds that you picked up from 25 to 50 and instead of watching the world go by you clearly should get in the point where you are jogging like the other people are on the highways and develop an exercise program not only to change your weight to the ideal body weight but you also get an increase in your HDL cholesterol and it lowers the triglycerides and it helps maintain ideal body weight so you have to basically develop a program where the ideal body weight of the individual is established and maintained individuals who are obese clearly have more work for the heart it is harder to control blood glucose your lipids are higher and with a program of appropriate caloric restriction and changing the diet to a cholesterol diet as we saw on the first slide of approximately 300 milligrams per day and having the fat content be approximately a third of the calories and developing an exercise program you can lower the lipids you clearly will make it easier to control blood glucose problems which become more and more a problem as an individual gets lower triglycerides and you will raise the HDL level when this was done in a series of physicians at Stanford and they looked at the levels of HDL cholesterol since it is now a negative risk factor for the development of cardiovascular disease and compared them to individuals who are not exercising the runners had a significant in all age groups higher level of HDL cholesterol on the average it was 64 as compared to 43 for the control individuals which were not exercising so it's become clear now over the last few years that we can identify three major risk factors and it is become clear that we have drugs to lower cholesterol we have drugs to lower blood pressure and we can clearly now suggest that changing from being a smoking individual to a non-smoking individual can clearly at this point in time be very suggestive that we will have a major reduction in the incidence of cardiovascular disease as we begin to accumulate more and more data related to these risk factors but I think as individuals one can see that the evidence is strong in support particularly at an early age if these three risk factors are identified and corrected that there may be much less cardiovascular disease in the future thank you there is a normal test taken that identifies the cholesterol level and triglyceride level now is there a normal blood test that will identify the HDLs and LDLs? yes basically it's just a somewhat more sophisticated study which is now being done in a lot of laboratories where they take the blood sample and they will get the total cholesterol and they will also now do the cholesterol on LDL and HDL I recall reading a while back a suggestion as far as exercise a nice long walk 45 to 75 minutes uninterrupted and the reason they suggested that is some people do have heart attacks while jogging plus some people have damage to the legs you know tendons and stuff jogging I was wondering if you could comment on that other form of exercise no I think that that's it's clearly a very effective method I think the thing that I would also like to emphasize that tomorrow don't everybody start running out and jogging that you clearly should also be well aware of your own medical problems and before you start an exercise program you clearly should check with your physician to see the degree of exercise that you should start the type of exercise may be not nearly as important as the way in which that you do exercise to basically get cardiac conditioning and in fact you can jump rope and it will give you a ten minutes of jumping rope is the same thing as jogging for 30 minutes so that if you develop a exercise program which involves walking it may be just as effective as jogging jogging is not a cure all you can do in many different ways would you please comment on drugs to lower cholesterol when they would be used how effective and what side effects certainly I think that there to be used only after dietary manipulations that is a sense that if you have a high level of cholesterol and have ascertained that that cholesterol is indeed LDL particularly if you're a female and a jogger you may have extremely high levels of HDL and you may have an elevated cholesterol level which is due to HDL in that sense I would tell you to keep on doing what you're doing and not do anything if you indeed have elevated cholesterol levels in the form of LDL then I think that the dietary treatment is the initial dietary treatment should be the first line of therapy for that given individual depending upon the amount of cholesterol and triglyceride that you take in that may be enough to normalize your cholesterol to the American quote normal levels if it doesn't on a period of let's say for example two months on a cholesterol diet where you're at ideal body weight with low cholesterol and in fact do have still an elevation of cholesterol then I think that the type of drugs that can be used are really there are three major drugs that are currently employed for lowering cholesterol you have to also distinguish whether the individual has triglycerides as well so that if you have a triglyceride elevation as well as cholesterol then you have a different series of drugs than if you only have cholesterol but in a word the side effects of these drugs are really particularly with the drug atrimid which is useful for cholesterol and triglyceride elevations rather minor and it's a well tolerated drug colostyramine is the second drug which has a difficulty in adherence for individuals taking it because it's a little bit like sand but there are very little side effects from it the third drug is nicotinic acid which initially has some side effects such as fleshing but again no major side effects so in general the three major drugs that are currently employed by physicians in this country have I think in general rather small side effects Doctor you mentioned things which lower the cholesterol cholesterol but I don't recall what you said about increasing the HDL in food not necessarily drugs and other than exercise are there dietary ways of increasing your HDL well there are not a great deal of effective ways to increase HDL that we currently know the if individuals have a very high level of triglycerides and if you go on a very high carbohydrate diet you can lower your cholesterol and if you change from a very high carbohydrate diet back to a normal diet you will increase your HDL but basically as yet we've not identified any dietary manipulations other than the changes that occur with high carbohydrate diets that affect HDL levels estrogens will increase HDL levels and treatment of hyper triglyceridemia with nicotinic acid for example will increase HDL in the exercise is there any information if genetics plays a role in controlling the blood levels of the various lipoproteins and two does race or groups of individuals groups of people seem to have particularly high levels of HDL the answer to your first question is certainly yes that of the types of high cholesterol levels that is particularly high LDL cholesterol the genetics is probably a major factor individuals who have what is called familial hyper cholesterolemia are not a small segment of our population in studies that have been done in several centers around the country people have one defective gene for a high level of cholesterol or a heterozygous for that and they are between one and four hundred and one out of five hundred live births per year so that there is a large number of individuals who will have genetically determined hyper lipidemia that's only one form of genetically determined hyper lipidemia and even a more common one is called combined hyperlipidemia which again the two incidents of that is not as yet known but clearly the genes play a major role just as the genes for high levels of HDL if you can pick your parents for a high level of HDL you obviously can make a very astute selection there are clearly groups of people who have high levels of HDL in the Georgian area of the Soviet Union there are people who quote have high levels of HDL or their long livers basically and they can have what is now maybe more important than just the HDL and LDL level but it may be the ratio between the LDL and HDL level so that there are clearly tribes which also do a lot of running which may help the HDL in the area of Jamaica which have high levels of HDL and again they have what appear to be a longevity syndrome the Eskimos who eat all that blubber and continue to thrive without much of a problem also have high levels of HDL for whatever reason there seems to be greater emphasis placed on cholesterol than on the triglyceride factor what is can you comment on the relative significance or importance of these two I think that overall it's very clear that as a risk factor that the high levels of cholesterol and particularly LDL cholesterol are clearly a much more potent risk factor than the triglycerides are


Going on everyone Sam here with late sports cards rip in at 22 23 flux and 23 24 prism trap basketball hobby To box mission number 14 random team style look again at your random results as always find those on the website under the results Tabs as well as the link in chat. It's good. Like everybody gonna do a random at the end for any non autograph college cards As well as a separate random if there are any autos that don't go to an NBA team. There's guys still in college or etc, etc Flux should be fine not gonna have anything in flux. That's Spencer out of here man ban him ban him Ben Spencer, dude Picket Lillard gante George Marquise the well Jordan Hawkins blue to 199 Nice one there. We've got two 125 Mojave King. I believe he is a Hornet Double check that Mojave King Now he's a pacer. He's an Indiana. He's an Indiana mad ant. So he's an insect So in the Indiana Mad ants. So yeah, he is a pacer Silver diamond Klingon Mickey black prism venom of Ricky Council the fourth Nice one there and a brilliance of Steph We got a mojo Nice I'm alone. We got a we got a stained glass to Mickey black Jade and Ivy stained glass Nick Smith, Jr Nice one there congrats on that Hornets hornets. Thank you. Yeah hornets going to the hornets on the stained glass rookie. Thank you William G with a spot in Star Wars. What would you guys believe? Would you guys believe me if I told you we're down to just two to go in Star Wars Stephen? I'm also taking some spots in Star Wars while we're uploading this Steph Curry that is Matt's Buzellas to 25 nice one there. That'll be a random to all at the end So congrats and good luck on that one to 25 Buzellas potential will be a top five pick next year Desmond Bain silver prism Carl Malone purple ice Benedict Matherin to at 149 and Trish and Vukovic Brandon Miller rookie flag Mitchell Aaron Bradshaw come on loony to 75 he'll be going to the Warriors Nice one there congrats warriors Alvin M with the Jags down to six to go and NT as well everybody Down to eight group break spots on the night. It's 9 20 p.m. Unbelievable Unbelievable that's really quick. Just gifted five subs Gifted five subs for you. I'll see who my subs went to Silver Jalen Clark jade and ivy prism rod got one Ramar's got one joxie quicks and pre-chair all got one nice That is two two forty nine jerry mccain and Anthony black It's our Thompson man. I took a sports card. What a guy. What's hello, Ben carol. Got your remarks. No problem, buddy Marcus sassard Collin Castleton, I believe is a Laker. I Think he's a Laker Yep, Los Angeles Lakers nice one there Grats on that And look at that guy. I think a sports card skipping five membership. What a legend.  That's me What a guy man, what a guy that I think the sports cards dude. What a guy.  You're good rod. No problem, buddy boy pal silver and Christian Coloco. I like when we get new members, too Because that gives you guys like a month if you like the membership you get always $1.99 a month PJ Washington Steph Curry and then What was I gonna say it also gives you perks to So get to use emotes Jared Vanderbilt once in a while will go into Jared Vanderbilt get ready to learn HR buddy. There's Keegan Murray I'm sending this guy to HR Jaden wants to send me to HR. I'll just make something up and send Jaden HR, too Silver Kennedy Chandler and Walker Kessler is Jabari Walker Silver Harrison Barnes and Anthony Davis They are boarding. Yes, they are AJ Green Chris Paul to 75 nice one there for the Suns Devon Booker. Yeah, if I'm going down, I'm just gonna tape Jaden with me for no reason But I'm going down Jaden's going down to man Kennedy Chandler Kevin Porter to 99 Damon and the Lord I Know what did I start here? Bad idea I know David on Mitchell Tyrese Hallibur in gold to 10 for the Pacers nice one Indiana rats on that Very nice. How who's my silver and Trey young fluid? All right, got a random to do two teams are gonna win in this Okay, so the way this is gonna work gonna roll the dice the team on top After four times is gonna get the boozellas the team in second is gonna get the non-autographed college cards So we're gonna go four times one two three and four the magic are gonna get the boozellas and Then the Hornets are gonna get the non-autographed college cards Magic and Hornets. So congrats Orlando. Congrats to Charlotte on those two. All right quick random We've got the Knicksmith junior stained glass Collin Castleton for the Lakers Mojave King for the Pacers come on loony go into the Warriors Matt's boozellas go into the magic and Then gold Tyrese Hallibur in nine of ten for the Pacers. It's an awesome color match, too That'll do for the break everybody. Thanks again for the fill up next four box of flux


Hello, everyone. Today, I will be talking about automation as a core IT principle. I think it's really a key concept that a lot of company don't work with. And we all spend a lot of time doing copy and paste or waiting for a date, checking security issue and stuff like that. I think a lot of this can be automated and should be automated in our company. I'm Jean-Verolier. I'm working as a principal engineer in LRMS. You can find me on pretty much everywhere with a nickname Sheplu, except on Twitter, where I use Chef Sheplu. I'm also really passionate about community and how you should bring community in your company or maybe take time to work with community outside. And as a previous trainer, I'm also really keen to work and to speak about sharing, mentoring people and how it could be great for everyone. I like to travel. I'm French and I also love food from everywhere. So let's start. Before starting with automation, I think it's really, we should begin with speaking really fast with agile and DevOps because for me, it really linked. I think you all know this image of the DevOps with every part where everything is linked. So I don't want to really spend a lot of time. But if we check, we work with a lot of different plan release, monitor, deploy a lot of stuff. And for me, maybe a half of this part can be automated. So yeah, first of all, when you speak about DevOps, you don't really have, you maybe have your own definition because we don't really have an official definition for DevOps, it will really depend from one company to another company. But for me, my definition I really like to use is that DevOps is not really a tool of a process, but mostly a practice that value continuous communication, collaboration, integration, and automation across an organization. I see a lot of company which really work and try to bring a DevOps with the continuous communication, collaboration, and integration. But for me, the automation part is mostly not present in the company. And agile and DevOps are really linked too because it's almost the same mindset. You want to have a continuous evolution of your people, of your project. You try to produce, gather feedback, improve on feedback, and you start over and you start over again and again. From the same way, you try to come in knowledge of people, people with an experience and capacity capabilities, but also to bring and to build a team with multiple areas of expertise. It's not just a team which only know how to handle a cloud provider. Another team just know how to build an API. The other one really is only aware on how building a mobile application or stuff like that. You try to bring everyone with an expertise to build across a team with different kind of expertise. In DevOps, we have a lot of stuff that are going on, but mostly for me, DevOps should not be only in one team but across the company. So it should lead to build and to share code with library, common library between teams, but also you can work with trying to have the same CI CD process, maybe work on infrastructure as code, reusable infrastructure as code, or to provide feedback from between all the team. If you don't have this kind of global DevOps mentality, and we call that, it's really hard for the company and even for the team because mostly the teams and the company will lose knowledge every time someone leaves the company. You will also have multiple implementation of the same part. We, maybe you will have multiple team working on infrastructure as code solution to deploy the same kind of container or maybe some front end. Your time to market will be higher as you will need to develop and rebuild every time the same stuff. And mostly you will also have a run and maintenance cost that will be higher because you will need to maintain not just one library, but maybe 10 libraries across the company. So yeah, that's why automation for me could be really great and bring a lot of stuff when you are already in this kind of mindset to have a global DevOps agile environment in your company. So as of today, we have most of the company or at least a lot of company are moving from the, let's say old monolithic solution to write code to really try to split API and project in microservices architecture, maybe even serverless architecture. So it's really used more and more every day. But by having that shift from one big project which is breakdown to multiple microservices project, you will lower the complexity of each project, which is great. But the downside is that you don't need to update one project that you will have maybe 10, 20, 30 project you will need to take care of, to update, to upgrade, to check security issue every day. So it's a lot more. And mostly it's a basic task because you will have to go to each project, maybe run some kind of NPM audit or NPM update, wait for the result and push through a pipeline or a normal pipeline. So it takes time to people to review that to just handle this basic task. So bit of a story time for me. I'm working with one of my team, one of my squad, we are six. So six DevOps, which are mostly API with Node.js but also Terraform code. We need to deploy in five environments every time from dev to production. We maintain more than actually three library which are used by us, but also by other teams. We handle three deployment project to deploy mostly API but also Docker and frontend application. And if I want really just to focus on API part because it's our main task, it's almost or it's at least 70 plus different kind of project for around 400 endpoints. We also support other team. Like I said, it really depends. But so we have a lot of stuff to do every time if, and we try to have the same base for each project. If tomorrow we have an issue with our HTTP library, this means we will need to update 70 plus library, which is a lot of work for a team of six to redeploy, test everything. It can take a lot of time. So around a year ago, I started to work to improve that because we had issues. How can we maintain this number of project? How can we really do our job and be sure to deliver the best solution and up to date solution without security issue and optimize with the latest version of everything? How can we also provide the best support for other team? Because other team rely on us to provide some libraries as they use as some kind of HTTP libraries to parsing or error libraries, stuff like that. How can we from outside have feedback from the other team? Just not from people, but also re-analyses and from the daily use ages from which version are used or stuff like that. And last but not the least, how can we update everything when we deploy a new version, when we create a new version of one of our library? How can we update every project without taking a week, a month or stuff like that? So that's the main issue. So for us, really, we started with trying to have first a base project every time we want to start again a new project, a new API. So some kind of template, a good start for a project. So it was the first step, quite easy. So every time we needed to deploy a new project from dev to production, so kickstart a new project, it would take us basically one hour. We did a lot of manual operation as someone had to pull the project, check it if it was up to date on his computer, copy and paste on a new folder, he said the Git, the Git remote, stuff like that, maybe, and just basically create a new magic way, set up the project on GitLab, configure the GitLab project, everything like that. So it takes a lot of time, and for us developers, I think it's not really what we want to do, we are not really keen to just working days and days to copy and paste and to check that. So we did some automation, and we work mostly to try to improve our processes. So that's one key issue for us is to create a new project. It can take time. The second part is really when we need to update a project. Like I said, we handle the libraries, when we update it, we want to use it in all our solution, our project, how can we update everything? Because it's 70 plus projects, it takes a lot of time. You have the MR2 Review, Check2Review, maybe other stuff really based on this project. So it can take a lot of time. It can be just update also on public dependencies, maybe to add new requirements from the company, maybe on security, on logging issue, and tracing solution, and update, like I said, internal library. So it's two main parts for us. Main issue is one, we want to create a project and to deploy it really fast. And on the other end, we want to be able to update our project really fast without taking a lot of time, human time to do so. So we worked on automation a lot. We wanted to create something that did it all for us. So that's what I really want to show you right now. It's just, let's say an internal solution for now, but I will come back to that a bit earlier. So yeah, so I have a terminal, an empty folder right now. We created and worked to create some kind of a library, let's say a CLI tool, to improve and set up everything for us. So the library is named Condense, and I will speak about that a bit later. So we have, let's say currently two modes, the create mode and update mode. So the create mode allow you to create a project really fast. So yeah, let's create a project, hello OpenGS, I already created a folder, so no, I don't want to create a folder. I have multiple choice. So you see, we work with React, with REST Lambda. So I will want you to set up a REST Lambda. It will automatically gather the latest version of this project or this, let's say template or bootstrap project. It will get it installed, copy pass every file I need, every base file I need, also install all dependency. I hope it won't take too long. But the idea behind that is that, with that, okay, great, it's finished. It's already finished. So now I have a full project which is working if I try to run our dev setup, okay. It's created a basic, okay. So, okay, so I do a curl request, basically on the previous project deployed. Okay, so if I send a string three, I get a JSON value, a JSON output, which is a value three, okay, great. It's just a basic API for us. So nothing really important on that. But what can be great if it's, if tomorrow I want to update the solution, maybe not returning the same value or just updating can be a lot of stuff. The condom CLI also allow you to update without a typo. We can update it. So on this one, you see it restarts the server just now. So on this one, it's just a basic update. So this update is really just to channel to show you the main idea behind that. So if I do my curl again, now the value is 31 because on my update, I just asked the project to update my solution to change, to return the parameter which was given for three to add a plus one. So because it's handle as a string, it will have, it will just concatenate. But you see with this kind, with this little demo, with this fast demo, we were able to update my projects. The idea behind that is really to be able to update everything on our project. So on this project, I will come back. So we have a lot, I have a lot of feedback about that. So first, moving to a full automation or at least to try to automate more and more stuff is always a big win. Because first, your people and every developer and even manager and everyone will be able to focus on meaningful tasks. You want to spend your time writing code, maybe architecture project, not just copy-pasting and updating your project and running NPM audit and NPM update every day. You don't waste your time. You also, when you create new project or maybe when someone will update a project, mostly you won't have any mistake because maybe you will forget to check your project or maybe you will not update it, miss to update one key solution, one key dependency you need to add to your project. It's also a bit of a shift of mindset because with this kind of solution, the idea is to really bring a solution which is working for everyone in the company. So the idea is really to break the silo between project and to have everyone working together. You also have more communication between teams. So that's really great. At least for me, I think it's really great to be able to have a full company working on key projects like that, which improve the daily life of everyone. In number, basically. So now we can, as you saw, we can set up and deploy a full project. So it stayed on my computer, but mostly behind that, if you want to push it to how GitHub or GitHub solution, it will set up everything from the GitHub project to the magic automatically. So we create the magic quest, setting up the GitHub repository and handle everything automatically. So you can have two mode when you need to have a validation from a human, so normal, let's say approval, or bypassing this kind of step and running every pipeline into production. It's also for us do a check every night on all our projects. It also provide analysis because on the feedback on all projects, we will have, I didn't show that, but after the update of dependency and stuff like that, we will have a record of what have been done and a notification will be sent. So we have a track of everything. So we update our project, audit and dependency, and you try to fix everything. It also updates the code base when we have global changes. So it's a bit harder to set up because it's not just an NPM command to run, but it's also possible. And like I said, it creates complete magic quest and creates a pipeline on our solution to just be able to deploy it. So every night, our solution is deployed automatically which handle security issue, dependency issue or at least CDE we can find or stuff like that. So for us, it's really nice because we don't spend time working on that. We are notified of everything. So we keep track of every changes. But we also have this solution to first help people to build with the same standard as us in the company. So it's way easier when project shift from one team to another on new team are created on new people are coming from outside. But it also assure you that we are aware of security issue with our project. So it helps us as software engineer but it's also a great tool for security teams that rely on it to have information. So that's the main point I want to take. For me on my side, I also started to work on the open source project, which will be I think released in June, so next month or let's say this month as of the conference day because I saw that most of the company don't work and try to work on automation for multiple solutions. They don't have their own CLI with our need or stuff like that. We all use CLI every day. You set up a project, you will use a create react app. You same with Angular. You work with Express, it will be the same. Most of the company of the let's say public use tool on let's say Node.js tool in Node.js tool you can find have some CLI even of, maybe even old cloud provider of CLI but not the company for themselves. Maybe first because you don't really have an easy way to do it. You need to write Node.js code. Maybe you can rely on some library from the ecosystem, which is great but you will have to work a lot and write a lot of code to do it. Maybe you don't have the need to have it or at least for me it's why they sync because for me you always have this need. Maybe the processes are not in place to have a communication and this kind of feedback from all teams, from all projects. Or maybe you are not in a true let's say to develop solutions. So maybe some team can only work on building an application. They need to submit a magic quest or a project to another team, an upstream which will deploy it elsewhere. So maybe you have also this issue. So it can be the best, I think it's some challenges or company are facing but to be able to work on really your project, your solution to bring something to the IT, to the business and not spending time doing update or auditing stuff manually it's really great for us. It's helped us to improve our capability to work more with other team to also have a better state of mind because we are not stressed about releasing or checking if our project, our today stuff like that. So that's really great for us. So I really invite you to try to see if in your company you have this kind of a solution which could be in place or should be in place. If you want to come and talk to me about it I'm more than welcome to talk with you to see how we can do that to also as I said earlier I will release the condoms code really soon. So if you want to provide feedback to implement it to just come contribute or anything I'm really glad to speak with you on Twitter or elsewhere or just on the Q&A a bit later with that. So enjoy the conference, have a nice day, bye.


For those who ask, why do Shi'a do Tattbeer and Zinjil? Some Shi'a practice bloodletting on the days of mourning for Ahl al-Baita, which involves the striking of the head with a sword known as Tattbeer, or striking the back with blades known as Zinjil. This is a controversial topic that divides the believers with some being in favor of it and others being completely against it. Amongst the evidence given for bloodletting include a narration concerning Lady Zainab al-Salam, when she saw the head of her brother, mounted upon a spear. She hit her forehead on the front of a pole until we saw blood coming out from under her veil. Furthermore, Imam al-Mahdi al-Salam is reported to have said concerning his grandfather Imam Hussain al-Salam, I will therefore lament for you mourning and evening and I will weep blood instead of tears out of my anguish for you and my sorrow for all that befell you. Different Maraji'a have come to different conclusions as to whether the faithful should practice Tattbeer and Zinjil. Therefore, a person should refer to their Maraji'a. For example, his eminence, the Grand Ayatollah Sayed Saadiq Shirazi has stated, Bloodletting is halal and recommended as long as it does not lead to the death of a human being, the stopping of a body limb from working or the prevention of reproducing children. Wherever Fetua a person follows or whatever form of Azadari a person performs, the main thing all Muslims should remember regardless of whether they agree or disagree with bloodletting is the importance of conducting ourselves in an honorable and dignified manner, which represents the school of Ahlul Bayt al-Salam in the best of ways. May Allah SWT make all of us adornments of Ahlul Bayt al-Salam and help us to invite others to the sublime path. Thank you.


First question is from fit Vic if you're training diet and programming are all pretty close to being a hundred percent How negative of an impact is only sleeping six hours five days a week have I'm making muscle gain such a hard question I know you know you know 22 percent. Yeah, actually so I'm gonna change the last part because there's a little bit of an individual Variance with with appropriate, you know levels of sleep or optimal levels of sleep Believe it or not. There are people very small percentage of people who do well on less sleep than other people But it is a very small percentage vast majority of people need about anywhere roughly eight hours of sleep But let's just change the question. Let's say Workout diet, you know, everything's perfect, but you're not getting a good sleep Your sleep is let's say 25% less than you need.  It doesn't want to get rid of its insurance policy against stress your Hormones are definitely gonna be out of whack and men this means testosterone levels are gonna plummet and women Your progesterone estrogen levels are all over the place Insulin insensitivity happens You can sleep is it's it's up there with food and water Where are the building and repairing and restoring that that's where that all happens. So like to just You know focus on like breaking the body down implementing the stress Like you need that recovery process to really get you to then adapt and get stronger I feel like this person knows the answer better than we do though I mean to you because there is such an individual variance here And I don't and if I don't know maybe this is enough sleep for this person And if you're doing everything else like they say a hundred percent And you're not at your fitness goals or you're not where you want to be then obviously sleep is making a huge difference And that it could be the difference maker and you getting to your results now If you're in incredible shape and you feel amazing and you just hear us talk about the benefits of sleep And you know you could get more and you're not it may not be as crucial to you It may not be that as big of a deal is could it make a difference? Yeah I can make a difference it what percentage of that or how much it could be limiting You would probably know better than anybody else because if you're doing everything at a hundred percent and the only thing you're missing Any affirmation if you if it's working exactly that's what I'm saying like if he's if this person is in incredible shape They feel amazing and they're just not getting eight hours of sleep every single night And then they're asking that question.   This is something that my Opinion and perception changed on radically as it became a more experienced trainer, you know, I would when I was younger I didn't think this mate. This was a big deal Then again, I was living on, you know, ephedra caffeine, you know supplements and I was also in my 20s But, you know with clients I can I mean I can't tell you how many times I saw sleep make Profound differences in my clients I have I had men that out that would get the hormone levels checked and all they did was get more sleep And you'd see a 30% increase in testosterone I had clients who whose bodies stubbornly held on to body fat even and we had to be very careful with cutting too Many calories and are we doing the right amount of cardio and lifting weights and what's happening? Then all of a sudden they sleep right and then the fat falls off their body, you know, at least in comparison to how Do you think this is an age thing? Do you think that there's a point where if this becomes far more crucial for us? You think that's part of why this is yeah, because we're solidified in our routines You know, I feel like we're a little bit more trying to figure out what the routine is gonna be when we're younger And we're trying to like put it all together But yeah, we just get like really hardwired and I go to work. I'm under, you know, these fluorescent lights all day I just kind of get into that pattern where I don't really change as much and so then it's like really crucial that you have these Implemented habits that you establish that like allow you to gain benefits like sleep I just always I'm always playing that game right of you know If I would have pieced this together when I was 20 would I have made huge gains or would I made a huge difference? Or was I just so resilient at that point in my life that I was able to Make the same kind of gains and still get by with not doing all these things I always wonder that like and am I more aware today because because I'm more aware and actually more in tune with my body Was I always having those terrible shits? Was I always having those terrible nights of no sleep and like was it really hindering my gains or am I just so aware of it today? Or is it now that I'm all that in a row, you know What if all of it was a lined up and you were aware of all that when you're younger like I'm sure the gains would have been Substantially, I think it makes a huge difference. Look at diet, you know I mean Adam you've in the past before you competed you did Cycles of gear and you trained and you ate and you didn't accomplish anywhere near the physique You did right when you were older and you didn't use nearly as much Antibolic steroids and it was all because your diet and your training were different You know I mean so I think it makes a big difference and here's the other part when you were younger I don't know about you guys, but this is true for me when I was younger had less Responsibilities at home. So although I slept five hours a night when I was working on my day off. I slept a lot Yeah, I can't do that with kids and now, you know, I remember that back. That's a good point There's there was many Saturdays or Sundays because I went so hard in the paint for three or four days in the straight that I could just Oh, I'm just gonna sleep all I slept a lot and I was in the sun a lot I felt like I got better sleep when I was out, you know an active in the sun It just made my deep sleep happen more.