Happiness Isn't Brain Surgery with Doc Snipes. This podcast was created to provide you the information and tools Doc Snipes gives her clients so that you too can start living happier. Our website docsknipes.com has even more resources, videos and handouts and even interactive sessions with Doc Snipes to help you apply what you learn. Go to docsknipes.com to learn more. Hi, I'd like to welcome everybody to today's episode of Happiness Isn't Brain Surgery with Doc Snipes. We're going to be briefly reviewing the HPA axis, which is your threat response system. Over the course of the next 20 to 30 minutes, we're going to define and explain the HPA axis, identify the impact of chronic stress or cumulative trauma on this threat response system, look at some symptoms of dysfunction so you know when things are starting to go wonky, and identify interventions that might be useful to help you regulate or restore your threat response system or HPA axis functioning. So what is it? What does HPA axis stand for? It stands for hypothalamic pituitary adrenal axis, which is a really long, hard to say thing for your stress response system. It controls reactions to stress and regulates many body processes, including digestion, the immune system, mood, emotion, sexuality, energy, storage, and expenditure, inflammation, you name it, the HPA axis kind of has a finger in it. So that's why it's so important in recovery and just living healthfully and happy to make sure that this system is functioning. The ultimate result of HPA axis activation is to increase levels of cortisol in the blood during times of stress. Now you may have heard of cortisol before, people refer to this as our stress hormone, and cortisol in the short term has uses and it has benefits in the long term and extended exposures when it starts to cause problems. Its main role is to release glucose, which is blood sugar, into the bloodstream in order to facilitate fight or flight. So it gives you the energy for fight or flight. It also suppresses and modulates the immune system because it's an antihistamine, the digestive system and reproductive system because when you're under stress, the body says, you know, now's not really the time to be digesting food or having sex. We need to fight or flee in order to survive.  Same sort of thing when you get into the water, the water's cold. It kind of shocks your body and when you're exercising, you're providing a sort of stress on your body. So your body devotes energy to keeping you afloat, helping you swim, and it diverts it from digesting that food. So what happens? Well, first there has to be a stressor and the big million dollar question is what is a stressor? And the short answer is everything, anything that requires energy. But what we're really going to look at here is two main groups, biological environmental stressors. And I couldn't really separate those because when you're hot, your body is going to try to cool itself off when you're cold, because the environment is too cold, your body is going to try to warm itself up. So that can contribute to, you know, pain and discomfort in the environment, but also physical pain. If you've got, you know, I chronically have neck problems and shoulder problems. So on the days that that's acting up, I know that I am probably going to be activating that stress response system a little bit more. This system is sort of primitive. You want to think back to when you're trying to assess how much impact a stressor is going to have, is this going to make you the weak link in the pack so you could be devoured by a hungry lion? And if the answer is yes, if it's going to make you the more vulnerable one, then it's probably going to have a greater activation of the HPA axis.  It makes it harder for you to escape from a predator. And, you know, for most of us when we're in pain, it makes us harder, makes it harder for us to just deal with stress in general. So pain is a stressor. Lack of sleep.  Again, it's a primitive system, but when you don't have enough sleep, your body says you're under stress. So we need to be more alert. We need to have this threat response system activated so we can protect you. Lack of adequate nourishment. Now you've heard me say over and over again, that you need the building blocks in order to build the neurotransmitters that help you feel happy, help you get excited, yada yada. But also, interestingly, a lack of adequate nourishment, not enough calories. They found when people fast that after a period of fasting, their base metabolism actually goes up briefly because the body's trying to get you to go out and find more food. So that HPA axis is dumping blood glucose. It's finding those stores and going, all right, dude, you got to get out and restock the shelves. And then generally an unsafe environment. If you're always walking on pins and needles, if you feel stress out all the time, if you don't feel safe in your own house, it's going to add a layer of stress. Now it may not be like super stressful, but that low chronic underlying stress grates on you after a while and wears you out. It keeps your stress response system activated. So you're constantly burning energy and being on high alert, which is exhausting. And we'll talk about some of the effects later. But it's important to recognize what you can do in these situations. You can go online and you can Google feng shui and stress reduction. There are a lot of things like not having your back to the window, not having your back to a door, being able to see so you're never surprised by people coming up. Again, think about it from a predatory standpoint. You don't want to be that bunny rabbit out in the middle of the field. So what makes an environment safe for you? Now that'll be different for different people based on your experiences. If you've had trauma in your past, or if you've had a highly conflictual household where people have been slamming doors and slamming cabinets, then when you hear those sorts of things, it may trigger your HPA access. So in your environment, you also might need to be cognizant of loud noises and things that would startle you. But any of those things are going to activate this threat response system. Psychological stressors, fear and anxiety come to the top of the list. And again, we've talked about this before rejection as humans and as part of a pack. We need to not be rejected. We want to be part of a group. We want to be part of the pack. We want to have some protection, some sense of belonging. So a fear of rejection activates the threat response system. Isolation is the same way. Fear of failure. Failure can lead to rejection. Failure can lead to inability to provide for yourself. It can have a lot of far reaching potential consequences. Now most of the time failure just means, well, that didn't go as planned. However, if when you fail at something or when you don't succeed at something, you interpret it catastrophically, then your brain is going to set off a stronger stress reaction. Loss of control is the same way. Some people can fly by to the seat of their pants. They can drop back and punt whenever it's not a big deal.  So when things get out of our control, when things start to get a little wonky, we may get more stressed. I like to be able to plan, plan, prepare and predict. Those are my three P's. Now life doesn't happen that way. So when I get thrown a curveball, it's a little more stressful for me than for someone who is a little more spontaneous. Being aware of your tendencies, we all react differently to different things. And the unknown, again, not a big deal for some people. I know people who thrive on going to work every day, you know, law enforcement officers are a perfect example. They go to work every day and they really get frustrated if it's the same stuff day after day it's just like, oh, this is so boring. They thrive on the unknown. They thrive on surprises and spontaneity. Not me. I like to know that I'm going to come in at 830. I'm going to make my coffee. I'm going to check my email. And I'm really predictable. But that's the way I like it. If I'm going into a situation where I have no clue how the day is going to go, it's more stressful for me. Can I handle it? Sure. But I know ahead of time that that's going to be a somewhat anxiety-provoking situation. So, and as we'll talk about in a few minutes, I need to reduce stresses in other areas so my body can devote energy to that and I'm not just overtaxing the system. Another psychological stressor, if you will, is poor time management or just stress. If you're one of those people who says yes to everything and then you end up overbooked, never have time to relax, maybe you're double-booked, feeling like you're pulled in both two directions all the time, can't get enough sleep, it's definitely going to take its toll because you've got constant anxiety, you've got constant must-dos, and you've got a voice in the back of your head, if you will, telling you you can't rest, relax, and recuperate. You need to keep going. Keep going like the Energizer Bunny. We're not Energizer Bunnies. We need rest. Anger is your response, you know, fight or flee. Anger is your response to any of those fears that you think you can dominate or need to dominate because there's no option. So, your psychological stressors are really your dysphoric, if you will, your unpleasant emotions. Does it mean they're bad? No, not at all. We all have them. They're natural reactions. What we do with them is what can cause us the problem. If we get stuck in them, it causes the problem. If we address them, then it's just the body sending off the all-hands-on-deck alert and then us going through. I took my son to take a final exam at one of the local colleges yesterday, and while he was in the middle of his exam, sounded like there was a bomb threat in one of the in one of the other buildings, and they cleared all the buildings, and it's final exam week there. And you know, I remember back to that time, and everybody clears the building because the threat response system is going off. Fire department comes, they walk through, they go, eh, false alarm. It's all good. Everybody went back to class. This is what your brain needs to do. Sometimes it's going to have false alarms because it's basing it on outdated or incomplete knowledge. That's okay. It lets you know that there's a potential threat. Key is potential.  So you've got these stressors that activate the HPA axis or your threat response system. What happens? Okay. So HPA axis activation secretes cortisol. Cortisol is your stress hormone. Then blood sugar is released. Glucose is released in the blood system. It also breaks down dopamine, which is your pleasure chemical to make norepinephrine, which is your focus and motivation chemical. So you're breaking down the happy in order to fight or flee. You can see where there might start to be a problem if this goes on for too long. We don't want to break down the happy that much. It also really releases glutamate, which is another get up and go chemical. It is excitatory, as we say. So you've got norepinephrine, motivation and focus, and glutamate get up and go ebbing through your body right now. So you are ready for that fight or flee.  Let's go. I don't know what it is, but let's go and get it. What else happens during this time now? Because it's not just turn up. There's got to be an equal turn down. So what else happens? The body turns down or reduces your sex hormones, estrogen and testosterone. Because now is not the time to procreate. Now is the time to determine if we need to fight or flee. Okay. In the short term, no biggie. In the long term, if you don't have enough estrogen and or testosterone, you may have less availability of serotonin. Why do we care? Serotonin is your calming chemical. And it's typically the one we talk about in terms of antidepressants. The jury's kind of out on that, but we do know serotonin plays a huge role in reducing anxiety. And if somebody's stressed out for too long, eventually they're going to get tired and feel hopeless and helpless and feel depressed, which is one of the reasons they speculate that SSRIs or your typical antidepressants work for some people and not others, because the people that it works for, their depression was caused by being too revved up, too anxious for too long. So anyway, so you have the excitatory neurohorm, excitatory neurochemicals revving you up, getting ready for the fight. You're turning down the sex hormones, which turns down the serotonin, which is your calming hormone, makes sense if we're going to fight or flee. We don't want to calm down right now. Okay. Makes sense. If this goes on for long, though, again, short term, very functional system. Long term, not enough serotonin means we can't make melatonin. We can't make melatonin, which is our sleep chemical, then we're not going to get adequate sleep. And if you remember going back from here, not adequate sleep is one of those primary stressors that tells your brain, you're the weak link in the herd, and you need to activate the HPA axis. So impaired sleep, really bad mojo. When you don't get adequate quality sleep, and I'm not talking about 12 light hours, you know, the kind of sleep that soldiers get when they're in the field, they don't get good sleep. They get sleep. When you don't get good sleep, your hormones that regulate your appetite, Grayland and leptin, they can get out of whack. So you don't know when you're hungry. You don't know when you're supposed to eat. You don't all those cues start getting out of whack because everything is supposed to go in a circadian rhythm, and you're disrupting that rhythm. It also impairs hormonal balancing because when you get your deep quality sleep is when your brain rests and rebalances. So all of those neurochemicals that help you feel happy and the yin and the yang that are supposed to be going on to keep everything in balance starts to go wonky because your brain doesn't have time to refocus and readjust. It's still looking out, keeping you on alert for that stress, which is why you may go to sleep, but you may wake up as soon as you hear a floorboard creak or a leaf rustle or something like that. So your HPA axis just just a kind of review. In short, it's great.  So you stay excited. So you're alert and you're paying attention. You're looking for that threat. If you look for it and you decide, you know what, there ain't nothing to be concerned about. And you can deescalate the situation. You can unhook and go, this is not a big deal.  But for a lot of people with emotional dysregulation, with anxiety, depression, addiction issues, we never get back down to that no big deal situation. We're constantly feeling some sort of anxiety, stress or threat, because we've got so many going on. And we'll go back to this other slide. Maybe you get startled by something and, you know, unsafe environment. And you look at that and you go, you know, totally safe. But you've also got concurrent lack of sleep. You've got pain going on. You're not eating well and you're dealing with all kinds of emotional issues. Well, okay, you dealt with that one stressor, but you've got 17 others that are keeping that threat response system activated. In order for it to rest, it has to be relatively stress-free. Now, is any of us ever 100% totally stress-free? No. You know, I don't think that is really a realistic goal. But we do want to be able to get to a place where we're content and calm, whatever that feels like for you, where we're happy. Oh my gosh. So going back or forward, we want to be able to have adequate levels of serotonin. We want the estrogen and testosterone levels to balance out. We want to feel good, energetic, able to concentrate all those things that you probably put in your definition of happy. How do we do that? Well, the first thing is to figure out what your stressors are. And I've given some examples here. You may have dozens more, but let's get it out all on paper. Are you sleeping well? Are you getting adequate quality sleep? If not, take a look at your sleep hygiene. You need to be getting a fair amount and it differs based on your age and your individual temperament. For me, I need three and a half hours of what my garment says is deep sleep every night in order to not feel fatigued or start feeling really flat after lunchtime. Each person will be a little bit different, but it's important to realize that. It's important to recognize that naps will probably interfere with your circadian rhythms, especially naps that are longer than 40 minutes long. So be aware of some of these things. If your sleep habits have changed recently, that may be some place to intervene because that's one biggie that can cause a lot of your other symptoms of depression and anxiety is deprivation of quality sleep. Nutrition, are you eating relatively healthfully?  Do you have any diabetes issues? Do you have any thyroid issues? Do you have any pain going on right now? What can you do about it? Talk to your doctor. Talk to your physical therapist. Go online. Do some exploration for yourself. Have you started taking or are you taking any medications that would keep you revved up, such as stimulants? If you're taking in caffeine or any sort of stimulant medication, decongestants, it will keep that HPA axis more activated. Now, the interesting thing, though, is with opiates. Opiates tend to, when they're coming out of your system, there's a rebound anxiety effect. So it's important to recognize that if you are using opiates or abusing opiates, when you're detoxing or when you're coming off of the opiate medication, there could be a rebound stress response. It'll go away as your body adjusts, but it is important to be aware of that. Low self-esteem and fear of abandonment, if that's kind of how you feel constantly, day in, day out, you're looking for other people to tell you you're okay, you're afraid that nobody will ever love you. That's a pretty big stressor. That's kind of rejection, isolation, and failure are all rolled up into one. So it's probably going to cause you to have high levels of underlying anxiety. Might be a good one to start looking at and working on, figuring out where that came from and why you're all that in a bag of chips. Relationships, people themselves can be stressors. They can be the greatest buffer against stress, but they can also be stressors. So being aware of which relationships are healthy and which relationships are not is important. Time management, figuring out how to effectively and healthfully set and maintain, not just set, but maintain boundaries so you don't feel like you're burning the candle at both ends. You're always committed and running from here to there and hither and yon constantly. If your job is your stressor and you know there are days where your job can be your stressor, but if your job is your stressor 24, 7, 365, you may need to look at how to address that and financial stressors are another big one for people. So like I said, this is not a comprehensive list by any means, but first you need to get all of your stressors, anything that might be activating that stress response system and making you feel anxious, stressed, hopeless, helpless, angry, get all that stuff out on paper. And then you can start looking at which ones are just not worth worrying about. Which ones have pretty easy interventions, like for example, nutrition might be an easier one to start to address, talk to your doctor, talk to nutritionist, or just go back to your old eating habits if you've started eating like crap lately, and see if that makes a difference. For pain, there are a lot of ways to address pain, non-narcotic ways, and some non-medicinal ways that you can address that through stretching, tens units, hot tubs, hot and cold presses, there are a variety of things. It's amazing how much more energy you have, and how much less irritable and stressed you feel if you're not in excruciating pain. So figure out what has worked to help address these stressors in the past and make a plan. How can you start doing those more? This isn't going to solve everything, but it's kind of like a rolling brownout where you've only got this much energy coming from the power plant, and it's got to power every single emotion, every single body function, every single everything. So you're going to have to borrow from certain places to keep other things going, and what do we want to keep going? We want to help keep you going. So where can we decide, you know what, we can shut down this power station. This is not worth my energy right now, don't have the time for it. Where can you set boundaries in order to protect yourself, preserve the energy to help you be happy? The long-term consequences, if you don't do this and your HPA axis starts to dysfunctionalize, it's a problem. Your body says at a certain point, I can't run this hot for this long. I'm going to shut down, kind of like a good car does, if it starts running up into that red zone. At a certain point, hopefully it shuts off before the engine block cracks.    I'm going to hold that back too, except for really extreme emergencies, because right now we're running too hot and there is no sense continuing to fight this fight that I ain't never going to win, which leads people to start feeling depressed, exhausted. You have abnormal immune system activation. A lot of this is because cortisol suppresses the inflammatory response, which eventually affects the immune system. You may have increased inflammation and allergic reactions. The IBS symptoms, such as constipation and diarrhea, so you have a lot of stuff going on that pertains to your immune system and inflammation as cortisol starts to kind of disappear, because cortisol is an anti-inflammatory. When your body's holding it back, then things start to flare up. Reduce tolerance to physical and mental stresses, including pain. Something that three months ago may have been irritating, but whatever. Today may seem like I just can't deal with one more thing. I'm done. It's that proverbial straw that broke the camel's back. You're not able to tolerate life on life terms anymore. You'll have altered levels of sex hormones. Now, I know men don't go through menopause, but to give you an example, think about menopause. When hormones are kind of all over the place, you have altered levels, so your reactions, your emotions are going to be different, your body sensations are going to be different. There's going to be a lot of stuff that's impacted when your hormones go wonky. Depression, because of lack of access or lack of availability of serotonin and alterations in estrogen and testosterone and potentially progesterone can lead to feelings of depression. Weight gain, especially in the abdomen. And as we've said, impaired sleep. So none of these sound like a place that I really want to be, but I can read through this and go, yeah, actually, that sounds like a place that I have been before. So it's important to be able to recognize if you see yourself in this description. Your body's already probably started to hold on to that cortisol because it's going, you've been running too hot for too long, baby doll. You need to figure out what to do because right now we are in emergency conservation mode. A variety of stressors activate your threat response system.  So it's a cyclical thing or it feeds back in on itself and is a downward spiral.  Extended activation leads to exhaustion, depression, burnout, lots of bad mojo. While many stressors may take time to address like low self-esteem, anxiety issues, trauma issues, etc., it's vital to eliminate and minimize any other stressors. And the best way to do this is to look at what's worked for you to address those in the past. Figure out where your strengths are, figure out what works for you, not what works for Sam or your neighbor down the street, what works for you. And continue to think of it kind of as a rolling brown out. Will you have to not be the soccer mom toting everybody around forever? No, but you may need to take a month off from toting in order to have enough energy to deal with your stuff. So just think of energy conservation as a temporary state because eventually you'll be able to figure out what needs your energy and what you have the energy and ability to do. Anything that reduces stress will likely help you improve your sleep and the functioning of your HPA axis. So you don't have to change the world. You don't have to change everything all at once. Pick, you know, two or three things that require minor changes that might help you start feeling a little bit better. Start there and then start adding to it after those changes take effect and you'll feel a cumulative positive improvement. 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Hello guys, this is Dr. Ahmet Ergin from SugarMDs and today we are going to talk about how to work out for diabetes, the best workouts for diabetics. Okay, like we are going to now summarize what we are going to talk about today, and I'm going to try to go by the order. So if you do not want to listen to one part, you can jump to the other part easily if you want to, but I would recommend to listen to this entire lecture that will benefit you maximally. If you have diabetes and you want to work out to help your diabetes, you have to know these things before you jump into any exercise. I do that mistake sometimes, I go into things without really looking into those things in detail, and then I end up regretting it, and as a diabetic patient I don't want you to have the same mistakes. So we are going to talk about number one, why and how to work out for diabetes. So we are going to talk about why and how to work out for diabetes. So how does really working out help? How do you transition from a sedentary lifestyle to an active lifestyle with daily maybe workouts? So do you really need a medical evaluation before you start working out? What is a structured exercise program, and what are the types of exercises that any diabetic can do? And what are the safety precautions, and we are going to talk about the intensity of exercise that is needed for diabetics. We're going to talk about the duration of the workouts, and we're going to talk about the frequency of these workouts. So what are the optimal frequency intensity and duration, very important? Again, we're going to touch base all this, it's going to be a comprehensive video, so let's jump in. So basically, if you have diabetes or not, if you have physical activity in your life, if you exercise or workout regularly, then you are actually preventing to become a type 2 diabetic. So you may be eating carbs because you're on diabetic, or you may be diabetic and eating carbs. Eating carbs is nothing wrong with it, as long as you can control your blood sugars reasonably. And of course I'm talking about healthy carbs here, but the exercise is the ultimate best thing you can do for yourself. If you cannot exercise at all, then you have to really, really cut your carbohydrates because then that's going to spike your blood sugar significantly. So no matter what age you are, no matter what your physical abilities are, we can find you a way to exercise so you can actually improve your life, improve your diabetes. So when you exercise, what happens is your body burns glucose. The glucose is typically stored in your muscles, in your liver. As a result, you have to burn these glucose that is stored. If you do not burn the glucose, then that's going to turn into fat. So and if you keep eating carbohydrates and you're not really burning them, then you're going to gain weight.  So even if you're in a keto type of diet, if you're not exercising at all and you're eating a lot of fat, that can also cause weight gain too. It's all about how much calories you're getting in and how much calories you're burning out. So also when you are working out, you're actually using your muscles and your muscles get larger and bigger and better and your metabolism gets better. So your body becomes more efficient utilizing the energy and if you're not fit and you're not exercising at all, your body becomes very efficient in turning everything into fat. So that is how you teach your body how to really utilize the energy resources. So again, the diabetes will be prevented with exercise and will be significantly improved with the workouts of many different ways. And we will talk about right now about how to transition from a sedentary life to a workout life, right? The biggest challenge is a lot of people are so scared because they do not exercise at all. Most Americans, I know which country you live while watching this video, but in America, we do not exercise much at all. So the problem with that is that you become more and more sedentary and it's harder to transition to workout.  So a lot of times, people, patients will come and tell me that they're so tired to exercise. Well, because they don't exercise, that's why they're tired. So it's like a vicious cycle that people cannot get out. But it is very important for you to start slowly and build up and you can do that by just listening to your body. If you're huffing and puffing and you're like having palpitations and excessive chest pain and shortness of breath, stop. Don't force it too hard. So you have to know your limitations, think about what you have done last time and how long ago it was. Work with your exercise therapist or your doctor to find a starting point and then gradually increase it. You can put small goals. You don't have to be too passionate about it. As long as you increase your goals in time, before you know it, you can be a marathon runner. Even if you have not been, even if you haven't run for like months and months or years and years. If you start walking and then fast walking, brisk walking and jogging and then running, you can develop that. It just requires a lot of patience and discipline, but definitely that can be done. And of course, if you have been a very sedentary and you have been diabetic for a long time and you're above age 40-50, you may want to get checked medically to make sure that you actually do not have an underlying cardiovascular disease that can put you into a heart attack situation. Now we doctors, we look at the risk factors. We look at your symptoms and we decide to run some testing if we need to. So you can always ask your doctor if you are a patient that requires medical evaluation individually for you. Again, at SugarMDs at my practice, we do that all the time. The simplest thing you can do is an EKG or sometimes a stress test. And just simply discussing with the patients, see what their daily activities are, what are their symptoms, how many stairs they can climb without problems, how much blocks they can walk without problems. Those are the indicators of how overall a patient's health and fitness status is to begin with. So developing a structured exercise program is very important. And the most thing that most things that people know or dating they know can be actually wrong. And one thing that a lot of people ignore is the warmup. So anytime you try to do an exercise, I always recommend patients to start stretching. So start stretching if you're going to lift something, if you're going to do resistance exercise. And if you're doing a cardio exercise, what we recommend is to warming up for three to five minutes, which means starting slowly and gradually building speed to whatever your comfortable speed is. So your heart rate will slowly go up and that's also going to prevent the fatigue. Remember the first five, 10 minutes of cardiac exercise or aerobic exercise or workout is the first five, 10 minutes is the most miserable time for most people because they generally hit it hard, they start very fast, they think they can go 100 miles an hour from the first minute. That's not the way to go. That's going to hurt you. That's going to hurt your muscles. That's going to cause a lot of aches and pains. Now of course, at the conditioning phase, you bring your heart rates to a comfortable heart rate that we will talk about. And then you slow down the last three to five minutes that will prevent the accumulation of lactic acid that will prevent the post-exercise fatigue. So that's very important that you slow down and gradually bring your heart rate down and then stop the exercise or your workout. That's in our previous video. There are some safety precautions every diabetic should know. So basically you should check your blood sugar before, during and after. If you have a CGM that's great. Remember to warm up and cool down. Remember stretching and remember that your blood sugar can go down even after 24 hours after your workout. And then consult a physician if you are very sedentary and if you're not physically active at all to see if you need to be checked out for certain cardiovascular problems. Now the next thing we are going to talk about is the intensity and frequency and all that good stuff. You know common questions like how many times should I exercise? How long should I work out? And how do I know how much intensity that I'm in and so forth. And let's talk about that right now. So how do you know how intense you're exercising? So basically there is something you can do. This is especially true for relatively younger individuals whose you know my maximal heart rate could be near 200. But typically I would say on a scale of 6 to 20 the moderate intensity exercise is around 12 to 16. Okay so if you're at the 18 or 20 that's really how do you know really that you're really doing intense or moderate intensity exercise? So you multiply the intensity of exercise. Let's say you want to do moderate intensity that's 12 to 16 out of a 6 to 20 scale. So in this case let's say you want to do 12 for 13 multiply by 10 that's 120 or 130 that's your heart rate. So if your heart rate is 120, 130, 140 that's the zone where we call it moderate intensity exercise. That is the best zone for most diabetics and the reason for that is the higher the intensity the more difficult it is and most patients with diabetes it is just hard for them to do that. For athletes great yeah they do that all the time but if you're a regular person you know it's not a normal person with diabetes we do not recommend doing really very intense exercise. They can cause injuries problems and so forth but if you can do that intensity keeping your heart rate at 120 to 140 range if you're older I would say 120 to 125 if you're on the younger age like less than 50 maybe try to shoot for 130, 135 provided that you're not getting chest pains or excessive shortness of breath and so forth. Now another way you can actually tell how intense you're actually working out if you are not able to talk to someone at all that you're breathing so heavy that's really intense right so you can tell that's intense but if you are able to make short sentences to someone oh hey hey how are you I'm okay how are you doing that's like that's not too bad right so you can still talk but but you're they can tell that you're actually busy working out so they're not going to bother you too much so that's like a moderate intensity so you can look at your heart rate you can look at you know what you can do when you're exercising and then and then the really mild intensity is let's say you're jogging you're just walking around here you can have a conversation easily you don't look like you're in distress or anything then that's that's mild really now the duration depends on the intensity of exercise so we recommend around 150 minutes of moderate intensity exercise so that can be like 30 minutes for five days so if the intensity goes up if you're like doing really athletic stuff then up just 60 minutes in a week is okay but most of the time as I said most people cannot do that so we say at least 120 minutes the preferably 150 minutes a week and we prefer at least three days so if you want to do like a like a long workouts and you want to do let's say 60 minute exercises 50 60 minutes but you can only work out for three days a week you can do that or you can be someone who just want to do short exercises like 10 15 minutes two times a day and that's like 30 minutes a day and five days a week you can do that as well so as long as you are making that 150 minutes a week of short bounce or long stretches they're all okay so it doesn't have to be one certain way so whatever your lifestyle is whatever you can do if you're too busy with kids and family just see you can do 10 15 minutes something and you'll get your heart rate up and that's fine if you can get away from your family and friends and you can get away for an hour just take your time and do whatever you can that's going to add up so 150 minutes moderate intensity heart rate around 120 to 140 provided that you don't have significant medical problems or you can you can you can do it in a at a reasonable comfort level again the frequency depends on the the duration and intensity so you're looking for 150 minutes of total time you're looking for moderate intensity exercise which we talked about what the moderate intensity feels like or in your heart rate how you feel with the moderate intensity exercise and the frequency totally depends on your schedule so as long as you are making the 150 minutes a week i don't care how you do it just do it okay now we are going to talk about the the cardiac the the arabic exercise so as we discussed starting the exercise with a low intensity and then building it up is very important so warm up is very important so i'm assuming that you stretched the stretching part i skipped but i'm going to start with uh just just warming up period so you don't want to just jump that intensity or resistance to too high and just start getting like really really passionate about this the first minute don't do that cut back down and just you know just start taking it easy or whether i typically do i increase the resistance to uh you know maybe one at a time every minute so i start with like resistance two maybe and then go to resistance three by third minute and then four maybe four minutes and then five in the fifth minute now i also want you to pay attention right now i can talk to you yes you can tell i'm exercising but i am able to talk to you and i do not have to cut my sentences into short but now let's assume that i have done three to five minutes of um the warming up uh assuming you know just trying to shorten the video but i'm going to like increase my intensity to more like a moderate intensity in the moderate intensity i'm going to increase my intensity right now in the moderate intensity you may not be able to make uh the full sentences as you can see now i feel like i have to breathe as i talk instead of making the full sentence at a time so i feel like i have to breathe more often and i think you can do if you have a reasonable uh heart rate monitor basically you can monitor your heart rate as we said you know your heart rate or divided by i would say 10 so if your heart rate is 130 you divide it by 10 your intensity is 13 so as you discussed 12 to 16 it's like a moderate intensity exercise and that's where you want to be in the condition stage where this is the bulk of your exercise the first three to five minutes is warming up the last three to five minutes is cooling down and then the uh the majority in the between is your conditioning part now i'm going to jump on and get a heart rate now i'm going to show you my heart rate right now and most of you are okay as you can see now i am at moderate intensity as you can see i can not really make full sentences but i can still talk to you why this is not really a high intensity exercise because i can still talk right so and when i look at my heart rate as you can see my heart rate is around 130 140 range and i can still talk so i think that's 145 so this is a good range that i can actually keep my heart rate up like this for another 20 minutes and then i'll start cooling down in the last five minutes so this is if we have been really actually uh you don't have to necessarily put all those whole sorts of looks if you don't rely on the heart rate monitors on the machines you can use definitely that and they'll help you a lot now let's talk about how the really intense exercise will look like by going intense here okay now getting pretty close to intense and i think my heart rate is around 160 170 range and i don't want you to do that i think if you're athletic you can but you start coming down of course it's better to do moderate intensity and then start calming down they're lost three to five minutes okay again for a lot of diabetics to have physical limitations all the individuals i will show you now what exactly you should be doing if you're not able to run treadmill optical a lot of people have joint problems they have physical limitations that they just cannot do things just just because we tell them to do they're just not able to do it a lot of people have hip problems they can't really move their certain body parts and extremities okay guys so for those who are not physically very capable if you're not able to stand or walk i'm going to show you a few exercises that you can do at home so basically i'm calling this a sitting march so you're going to just march with your legs up so yeah that doesn't really uh look like it's very uh the effort intensive but if you keep doing this there's actually going to uh start uh you know uh you're gonna start feeling this so keep doing that it's just a matter of time and you can just entertain yourself with some music or something like that or you can get some rhythm or whatever you want to do uh just you know just keep doing that that's going to be a great exercise the next thing you can do or you can use your arms if you're not use your legs at all and what you can do is you can make a fist and bring it up and down up and down so you can do that one up one down one up one down if you want to use a little bit of a weight in your arms uh not too heavy because you want to make this a cardio exercise so you want to make sure that you can keep this up for at least you know 15 20 minutes so your heart rate can go up a little bit and uh the touching that I want to show you is um basically going back uh behind that chair and if you have a balance problem as much as you're not able to stand well uh what you can do is um lift your leg up and hold it there for a while and uh for maybe five minutes that's going to strengthen your leg muscle on the other side and you can do that for the other leg as well and repeat this procedure as often as you can all right so um the next thing that I want to show you um is basically like almost like a preacher curl you can basically do this uh and repeatedly and again you can have two pounds three pounds five pounds uh if you want to use weights but you don't have to use weights especially if you're not strong to begin with and you just need to do that again repeatedly as many times as you can try to do at least 50 to 20 minutes and if you get tired or bored you can just stop doing that and then resume that maybe in the next hours again uh these exercises look small and unimportant but actually it is it is doing something some sort of physical activity is better than nothing so as a result I would suggest strongly suggest that you perform the exercises if you do the uh the march if you do the curls and if you do the fist these are the things that can actually help you uh stay a little bit more active and yes these are going to take a little bit longer time than a moderate intensity exercise so you may try to do that maybe at least 45 minutes a day uh then you will hopefully see an noticeable result in your blood sugar levels now I get a lot of questions what type of exercise should I do should I do a cardio workout should I do uh resistance training or workout my answer to that is both because you have benefit from both so when you have a better and bigger muscles basically you are able to utilize more glucose when you exercise so in a shorter amount of time you can burn more calories your metabolism is typically higher so as a result gaining weight potential is much lower as well also being strong overall helps your balance and stability as a lot of patients with diabetes tend to have balance problems and that also is an important factor to prevent injuries so the cardiac exercise is also very important and that has to be mixed with the resistance training although you have to be careful especially if you have diabetic retinopathy diabetic eye disease like sometimes bleeding vessels at the back of the eye can be a problem if you are trying to lift too heavy again as we discussed you start slow you try to lift in carefully and make sure you get your eyes checked before you start any sort of heavy lifting and do not go try to lift the heaviest thing start slowly see what you can do with an eighth repetition do not increase your your weight unless you can comfortably do a weight eight to ten times at a time for three times so that's like a rule of thumb and that will also prevent injury again start stretching start warming up start lifting light and then gradually build up again if you're in florida or new york we are definitely available just call us give us a thumbs up for this video and we are going to bring up more and more videos please support us subscribe share these videos so that everybody can benefit from it so again we'll see you in the next video a wonderful day


It is Brett, and this 2017 Dodge Challenger RT with the shaker package is stock number 12731Z. We're here at Summit Automotive in Fond du Lac, Wisconsin. You're new and used Dodge and Dodge Challenger and sports car headquarters. This 2017 Dodge Challenger has the 5.7 liter V8 Hemi engine. It puts out 372 horsepower. This car has been fully safety and inspected by our service shop. Has a fresh oil and filter change. All the fluids have been checked and topped off and this car is 100% ready to go. We're going to go all the way around inside, start it up, take a look under the hood at that great shaker hood scoop there as well. Great knuckle clear coat is the color and we shoot all of our videos in 1080p 60 frames per second. So if you have HD capabilities on your computer, tablet, smartphone, or television I highly recommend turning them on right now because it is your best way to check out the quality, condition, options, and cleanliness of the car before seeing it in person. And if you like the video and how we do things here at Summit Automotive, consider clicking the subscribe button in the upper right hand part of the screen. That'll go to our YouTube channel and then click the bell notifications and you'll get updates on the videos we do each and every day of our new and used inventory. This one comes with the 20 inch granite crystal painted alloy rims and it has unoroyal Tiger Paw tires on here and these tires are, I'm going to say brand new. They look like we put those on in our shop, you can still see the little wear knobs on them and the line right there so I would say that these tires are brand new. No scuffs or scrapes on here and the size on these tires is 245, 45R20s. Front fender, excellent condition, I didn't see any dents or dings on there, does have the HID headlamps, LED running lights, and the projector lamp, fog lamps. Front bumper is in very nice condition, I didn't see any major dents, dings, or cracks on that and the hood is in excellent condition as well. You can see any dents or dings on there, passenger side front fender is in really nice condition too and this passenger side rim, no major scuffs or scrapes. As you go down this side of the car, take note of how clean the body is, how reflective and mirror like that paint is. We take these HD videos so if you are far away or even if you're close by and just cannot make the trip down but you're still interested in purchasing the vehicle, you can see the car, hear the car, and have confidence in the vehicle that you're looking at before you even get here. So when you do get here, there's absolutely no surprises and you can make a smart and informed buying decision from wherever you're at. And if this video helps you make that decision, let your salesman know that you saw the video, that it was helpful and that Brett sent you. Very nice down this side and this back rim is in excellent condition as well. The back tires are brand new too and of course four wheel disc brakes on this car. Passenger side rear quarter is in excellent shape, the rear bumper is in very nice condition as well and it does have the backup parking sensors and the chrome tipped dual rear exhaust. You get the LED tail lamps, the deck lids spoiler, and the deck lid itself looks really good. Those stripes look really good as well. They're really nice satin finish to them. You get those with that shaker package, factory floor mats back here and you do get a tire inflator kit and this is where the battery is located. Those seats do fall down for extra storage. You can see the back area is in nice shape and the shocks are doing a nice job holding that trunk up. Going down the driver side, just as clean as that passenger side, I didn't see any dents or dings on the rear quarter and for full disclosure, this back rim just as nice as the rest. Down the rest of this side of the car, the doors look really good. Does come with heated power mirrors.  There are no rips or tears on the seats, they are in pretty nice shape. Over driver seat with lumbar and it does come with a set of weather tech floor mats. Auto headlamps, tilt, telescopic steering wheel, that's power. Power windows, power locks, power mirrors, and this one does have the Alpine premium sound system. As long as we're standing up here, we'll take a look at the back seats. Just as nice and clean as the front, it does have the latch child safety system. If you have any child car seats that you want to try and put back there, you can and you get the factory floor mats back here as well. Side current and airbags. We'll hop inside and check out the miles, radio, and everything that this car has to offer. Get the shaker animation at the beginning on that 7-inch LCD display and you can see you do get a digital speedometer as well. 21,692 miles on this car and cement cluster is very nice and clean. Comes with the heated leather wrapped steering wheel, cruise controls on the right. You get the paddle shifters there as well, Bluetooth and information center controls. On the left, you also get audio controls on the back of that steering wheel. This one does have the factory navigation system on it, the 8.4 touch screen radio, AM, FM, and Sirius XM radio. The cool thing is that you get the challenger car right there as your icon. You have your heated and cooled seat buttons as well as your heated steering wheel right there. This is also where your backup camera shows up and you get all your different apps on here as well, including performance pages, which you can check out once the car takes a second to load. So while that's loading, we'll go down here, you have the push button start. You have your volume and tune controls, sport mode, your super track pack mode or package, parking sensors, stability control. You can turn the screen off, you get your more tactile climate controls, including your dual climate controls. The 8-speed automatic transmission, keyless entry right here, and then here are your performance pages. You have your home, your timers, your gauges, your g-force, your engine, and once that starts, that'll be all animated of all your different timers, 0-60, 0-100, 8th mile, quarter mile, brake distance, brake from miles per hour, and you can edit all that. So really a lot of cool stuff that you can do with that radio. Pass and your side floor mat and seat are in excellent condition. Smells very clean inside this car. I don't think it's ever been smoked in the headliners in really nice shape. You do get that power sunroof, map lights, and home link buttons for your garage door security systems, and lighting systems. Finally, get the assist and SOS buttons in the room room here, and we'll start it up and take a look under the hood at that awesome shaker package. And we will be putting fuel in this car right after this video. And there's your backup camera, and you can see that that is working very nicely. I would personally like to thank you for checking out the video today, and hopefully from this HD video you will have been able to verify the quality, condition, options, cleanliness of the car. There's your HID headlamps, LED running lights, and projector lamp fog lamps. You can see they are all working very nicely. And under the hood, we have the 5.7 liter V8 Hemi engine. A lot of it's covered up by that shaker air intake, but it runs very smooth. And once again, this car has been fully safety and inspected by our service shop as a fresh oil and filter change. All the fluids have been checked and topped off. It has four brand new tires. There's your emission sticker. You also get the shaker sticker on the inside of the hood. And very nice and clean underneath here. And this car is 100% ready to go. I would highly recommend this car from a quality and condition standpoint. If you want to see more pictures of this car, or one of our other 450 new and used cars, trucks, SUVs, minivans, Wranglers, half tons, three quarter tons, one tons, challengers, chargers, Mustangs, Camaros, Corvettes, you name it, we got to go to that website right there at www.SummitAuto.com. Full pictures and descriptions of every single vehicle from two locations all at SummitAuto.com. And if you'd like to check out more HD videos, you can go to youtube.com.com slash SummitAuto. Remember to like, subscribe, and share on this video and all the videos that you see there. Click the bell notifications. There's updates on the videos we do each and every day here at SummitAuto. In fact, in a second you will see a link to subscribe to our YouTube channel on the upper left. A link to more Challenger videos like this one on the upper right. Link to this vehicle on our website on the lower left and a link to one of our latest YouTube videos on the lower right. Click those. Check us out. And we're super excited to help you with this Ultra Clean 2017 Dodge Challenger RT Shaker Package and White Knuckle Clear Coat. Thanks again for checking out the video. And remember to like, subscribe, and share.


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Well our goals for the season are pretty simple for us, you know, obviously we'd love to win a national championship That's our ultimate goal of what we'd like to do. You think we've assembled a group of guys that can't do that You know, we think we've got some a lot of returners from a year ago. Obviously we lost some good players But I think the guys that returned Understood what went wrong last year a little bit and how to handle it And I think we're much bigger much more athletic and a much tougher team than we were a year ago Which is really going to help us, you know, especially in the defense event returning so many guys Only losing one starter from a year ago then returning lead O'Flan again and Austin Howard and adding Tristan Pace into the mix along with Chas Colson our longfall gives us the depth We need and moving to perish young from a starting midfielder a year ago in our first line Who will play a little bit of offense was mostly going to be a midi D now with Jake Brown We feel it gives us two really big strong athletic midi D guys there and backing them up as Tyler Russo and John Bursey who are two more experienced guys and a senior and a junior and I think that helps us Then going kind of into the midfield there, you know Kyle Donafrio and Kyle Karasian are really two very veteran guys along with Morgan Fritchard who's played in a ton of big games for us And I think that's really going to help us to get some of those experienced guys In the lineup and you know and then our attack with Tyler Furman Who's a tough big athletic kid Wade Corbin adding Brandon Watson who's a transfer for national community college and getting JT Thielenback from a year of being ineligible gives us a you know a pretty potent attack You know the key is though to getting to where we want to go is playing together And understanding that what it takes to for what it takes to sacrifice a little in order to be successful on the bigger level And that's what our schedule helps us set up with well is that you know We open up with a number two RIT and then we play you think number six Gettysburg And then we play top 15 team in a woo And then we play number one Salisbury and then we play probably a top 15 team in Lynchburg then a top five team in York and then you know another top five team and Tuff's gives us that experience of what we're going to be like So you know we'll know where we are in about three or four weeks here But I think the schedule sets us up to be successful and for us to be successful in the long run because we're definitely going to be terminated Tournament tested with the schedule that we play especially going in the conference play then hopefully it sets us up really well for the NCA But you know we're gonna have to take each game one at a time Understanding the toughness and the specifically the mental toughness it takes because the season is built with a lot of peaks and valleys And we can play mentally tough through those situations not flinch and just keep on playing and be patient We're gonna have a pretty good year, but we'll see what happens when you open up an RIT But we were very confident what we have and we think the added toughness added size and the desire of these guys to be Successful is going to be a big key to what we do this year


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Let's go ahead and get started. Let me get the checklist up. So we have that That's no fun. He was the QB coach, so it makes sense for him to call the plays Yeah, Matt Patricia though. He knows you know Let's trade Yeah, Darius sleigh is not gonna be too happy about that thought he got out. All right, here we go everybody. Good luck Since on since he ripped this I for I think I forgot all the card names Say variation there there's a refractor you walks under attack again.  It goes to s got a refractor of Luke Skywalker in action for L. Oh, you know illegal working Chewbacca refractor going to see refractor is X wings in for X wing starfighters it goes to X refractor Bouncy hunters B. Oh Joe Holy cow Holy cow Numbered 16 of 50 Luke Skywalker assembles his lightsaber. That is a monster L spot Dallas Congrats Dallas. 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Yeah a aboard the bridge Yoda refractor base refractor hunter H Next we've got a refractor Lord Vader ready as a ship L Let's see a super see a super refractor Galaxy's greatest scoundrels for G Empire Strikes Back goes T the Empire Strikes Back gameplay galaxy refractor mace Windu or Windu's barrage Yeah, mace Windu's barrage M. I wonder if that's reason atomic a Poe Dameron there we go 26 of 150 Poe Dameron atomic refractor Darth Vader versus Obi-Wan Kenobi the dark forces Gameplay Galaxy D there that is a tack on Hoth a refractor Refractor what's this one the Skywalker's T and a green auto Luminara unduly goes to L. Olivia Diablo To 99 when are a green lightsaber color match right there? true Fractor life on Tatooine Not not the best not the best life Down on you every day constant crime Got a Refractor of Chewbacca's anguish going to see dude Jedi survivors coming soon. It is like what a week away Fractor the Skywalker legacy going to tea is next Friday, right? 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Thanks again everybody. We are moving on


So it's 2017 so I figure it's a good time take a minute to talk about net neutrality again now There's a lot of arguments for and against net neutrality So I wanted to address a little bit history and some of those arguments and debates But some are very valid on both sides I mean this is not like the clearest cut-and-dry issue where there's only one side to the story and one person's right One person's wrong and there's no gray or in between there is and that's what makes this such a complicated issue And why it becomes such a heated debate in the big picture of things because some people are right on both sides To a degree So let's dig into this a little bit So the best place to start with net neutrality is understanding its basic premise Providers who are transporting data should treat every packet the same regardless of source destination or the service net neutrality is not About regulating the internet is about regulating the providers of the internet And that's a little bit of important distinction because you're a lot of people make the first argument off It's the government taking over and restricting the internet. No or the restricting free speech. No not exactly It would be like saying the first amendment restricts my free speech No, it's kind of the opposite it ensures your free speech And that's kind of the purpose of this is that all packets get treated equally Doesn't matter what their net desk door destination is from or where they're going to and you pay these internet providers to provide you an Internet connection not a we pick and choose internet connections. That's all the premise of it Now so where the word net neutrality came from and I'm a link to this is Everything is going to have a link to it. So all these articles Books and everything is going to be in the description here So you can have a copy of all of it. I'll actually link to this Google Docs as well I'll make sure everything you can find so law professor Tim will first use the phrase net neutrality in a law of your Oracle in 2003 obviously if you've been on in a long time, you know the word a lot More recently though, it's become more popular vernacular. So it's not a new concept. It's it's been around for a minute so the FCC Decided it was in a public space interests of all packets pass through ISP systems be treated equally each time an ISP was caught breaking These rules the FCC would step in this starts back in about 2004 so the FCC enforcement of this not new either now I'm going to jump a little bit here because there's the argument of It's their network. They can do what they want now. I understand that argument and you're fail I mean, I don't really like the idea of the government coming in reach doing certain restrictions on business But the reality is we need rules and rules need to be applied and the their network argument starts to fall apart very Quickly with a couple things first the $200 billion broadband scandal as a book submitted as evidence and the Federal State Commission It still has an ongoing investigation into this and it is the Trying to figure out why we didn't get what we paid for in short They were afforded the telcos and the carriers to build out the internet $200 billion in a series of different types of tax breaks the details of which are in the book They outline all these different times that occurred. They promise was the 45 Megabit bi-directional fiber high-speed internet and that didn't happen matter of fact We pay more on average in most other countries and we do not have the fastest internet here in America So they didn't make good on the promise. They did take the money. Don't worry about that They certainly took the money in the form of rebates and tax baits to build out this network. So we Kind of paid for this network. So the argument that it's their network They can do whatever they want kind of falls apart because if I'm paid to build a road for people to drive on and then I just take The money and don't build that road that becomes a lot clear of a problem where someone goes Hey, we gave you money to build a road. You didn't build the road for people to go on So what's the problem? It becomes much more convoluted when you give a series of massive tax breaks to a whole bunch of companies to build Out a network with vague promises and not very well written laws and yeah turn into a big mess So that argument kind of falls apart very quickly and I do like equating this a lot to roads we pay construction people to build roads a lot of that's government funded projects and Those companies build the roads people can drive whatever car they want if general motors built a road and engine remoders As we only built this road for GM cars to go down Exclusively you can see where we would have a commerce problem very quickly with it So there's a lot of problems with that whole idea and premise We need a free and open where any car can drive on any road that the concepts really easy to understand in the physical world This same concept needs to apply to net neutrality Now the other thing people keep bringing up and this is where we get to the history part is they say oh Man these providers they didn't restrict internet for a long time They just kind of let packets flow freely and we didn't have these laws And it was just a great market and the mark, you know, it made no sense from the block services. That is absolutely a lie I can't even call that one a gray area. We're gonna run through the history of this and look again all these articles I'm gonna give you the headlines and a brief overview of them, but you can read these all for yourself This is a little bit of a history of these companies Absolutely not behaving and this is actually started as a post by a reddit user Scratty bones and I added to some of the other in-betweens that happen But this is just a summary of all the times when they were misbehaving 2005 Comcast they started denying PDP services without notifying customers and this there's a couple different links here and the EFF said yep, we verified it. They decided just to slow down traffic They didn't like by sending TCP reset packets basically adding noise and interfering with things kind of making a mess now to get the mindset of Things back then this is a quote from AT&T CEO Edward Whitaker They don't have any fiber. They don't have any wires. They don't have anything He argues they use my lines for free and that's bull for a Google or Yahoo or Vonage or Anybody to expect these pipes for free is nuts Statement and is quoted over in Bloomberg now what this sets is the premise of the concept that is free first We were paying AT&T to provide internet for me So I don't get AT&T for free. You pay either their phone bill you pay for internet access whether whoever your provider is it costs money I worked in the commercial sector back then and we had commercial pipes from AT&T. They weren't free So I could get to Google on them. I could get to Yahoo I could get to Vonage the Vonage is the real sticking point and you'll see later because they did not like competing phone services being Running across their network. They wanted to block them because that obviously cut into their business model We want to provide you internet pipe and then selectively you get to use it for what we think we can use it for and then you Got to pay us for phone lines separate and then obviously VoIP is a pretty common thing now And they had the foresight to see that it would be a common thing and cut into their high-margin business So 2007 complaint filed against Comcast for filtering traffic. They this was a big debate They were filtering more torrenting traffic. They are there to provide internet service Not filter and pick which websites you can go to or what services you can use across the internet This was a big debate Comcast and I doing it then got caught doing it and then says well We were shaping the traffic not filtering it and you're like yeah You're brought it all down to a crawl if we are paying for XYZ internet We want XYZ internet So if you say I have a 20 meg or a 50 meg connection I have a 20 or 50 meg connection not 20 megs of the data you see fit and then 1 megabit connections of the data You don't see fit Comcast lost And the link to that is below But battle's not over it goes on 2007 AT&T was having Skype and other VoIP processes VoIP services blocked because they thought they didn't like the competition for their cell phones Yeah, that's interesting They decided to start blocking FaceTime because they wanted their own services favored back to the couple years earlier when Mr. Whitaker was complaining about this. This is some of the results of it They would simply block other competing services their services suck So why wouldn't you want to use other services? You're paying for them for internet You don't get your phone for free. Give me the internet 2010 federal communications commissions said it would vote on rules to prevent ISPs from discriminating against the bits of Flowing across networks. Now what this is is a more formal version of some of the rules So FCC was tasked with these things but it was kind of fuzzy because they were trying to figure out how to apply the rules and So as they were making these rulings and fighting with these companies the companies kept pushing back saying you don't have authority over us Then in 2011 Metro PCS tried to block all streaming except YouTube Which is essentially a zero rating service and the concept there is here You're gonna get you know, whatever two gigs of data per month on your phone Whatever that number might be but ain't these particular services don't go against your data plant That sounds really good for consumers at first until you dig into it and realize it's very very Anti-competitive and is actually a net neutrality problem very much so because with net neutrality If you want to start a streaming service you go buy bandwidth YouTube does not get bandwidth free They pay for bandwidth you buy bandwidth you upload videos you share those videos But no one's gonna watch your videos if they can't get zero rated on other services So you immediately have locked into a single competitor and that's just not good for the market Especially I don't post this on YouTube now in other places But YouTube does have some issues and if another company comes up with a better service We will switch to it because that we carry its competition in a free market and we're paying for internet We should have the right services So someone wants to compete with them they can but if companies create these narrow pipes going Oh, no only YouTube is zero rated obviously you stifle competition from 2011 2013 18 18 sprint and Verizon Blocking access to Google wallet because it competed with their systems think about that a second Verizon had this really crappy wallet system to do payments on Phone. I know we're still here in 2017. We still haven't figured this system out But they actively stopped Google wallet from working on their networks.  You should be able to put whatever you want on there The good news is you don't think about this anymore in 2017 because well after they lost this case You can load Google wallet or whatever wallet service You want on there because blocking things on the network because you want to try and create your own crappy service Doesn't make any sense So 2011 Verizon communication refiles allows you Friday to block net and show regulations passed by the FCC in 2010 They take the position the FTC does not have authority to enforce these rules So this is never seen position as the FCC was been enforcing rules and telling you things like quit blocking stuff Like Google wallet and people's access to the internet and they just instead of okay We lost we realized we did it and now we're just gonna fight with your ability to do it because we don't think you have The authority over us. So back then we jumped to 2012 Verizon was demanding Google block tethering apps on Android Because it let its owners avoid their $20 tethering fee Yes, Verizon even though they charge you for the bandwidth had an additional 20 bucks They wanted to charge you just because you tethered it which didn't really make a lot of sense to me other than because they can They did this. This was despite guaranteeing They wouldn't do it as part of a winning bid on airwaves auction and they were fine $1.25 million over this now if you're in America the federal communications Also sells bandwidth as in they sell spectrum and what that means is they sell a wireless spectrum So you could cell phones can operate on a certain bandwidth. They Verizon had the winning bid They bought a section of spectrum and by doing this they came with a couple restrictions going hey Do not add this restriction Of course Then they added it and got in trouble because they literally violated the rule that they said when they bought it They wouldn't do let's jump to 2012 AT&T tried to block access to FaceTime unless customers paid more money Now this is just another weird one here where they decided that FaceTime Would stop you from using the cell phone as much and he's sometimes where they had a lot of per minute charges for cell phones And they go where oh this is now restricting this and of course you start to pay for the bandwidth on your cell phones And so it's still use bandwidth, but it use it more efficiently so it was to them a workaround for their pricing and obviously they didn't like that and You know FaceTime kind of won out here and they said no you can't block people from using FaceTime once again I'm not arguing about people not paying for the bandwidth But you can't just restrict it because you have a competing app on your On your system and you want them to use your app at a higher cost than some other apps such as FaceTime And this is a statement from Verizon in 2013 in case you were uncertain if they were an awful company Verizon literally stated the only thing stopping them from favoring some content providers over other providers were these pesky net neutrality rules in place Link to that in here now run up to 2014 because they did rule that Verizon was right the FCC did not have authority to Enforce some of the FCC rules so they came up with the 2014 to 2014 FCC title to idea and then in 2015 FCC passes title to net neutrality rules and what title to was yes, it's an older 1934 telecommunication act basically classifying them as a communications carrier and that under that authority they can Enforce all this net neutrality and then we're gonna roll all the way back up to here to 2017 things have been going along We actually I don't have a ton of net neutrality stories in between things started flowing pretty good You realize we can't do these things because we all got in trouble for them So they kind of avoided doing them for a little while what would really solve it And I'm fine with getting rid of net neutrality if we had competition in these broadband markets better I have dealt directly with companies locally. I have dealt with cities locally here that have signed lockouts They do not allow some of the competition into their city by doing that and creating these Exclusive areas for places like Comcast or In some cases the city themselves to provide internet at a really low quality service for a really high price and I'll know competition in there Now great when you're picking somewhere to move really bad once you live somewhere and you've grown up somewhere and go Wow I have access to nothing and now we're creating a digital divide between people because they simply don't have access to the internet at a Reasonable rate and this is something that comes into play as well Now I don't have a problem paying for the bandwidth I don't problem paying for the bandwidth used where I do run a problem So where these companies simply gouge you and charge substantially high prices while at the same time creating Agreements with certain municipalities to not let in competition and until we have competition We can't really get rid of net neutrality I'm all for and I want to continue any way I can in helping the fight towards getting more competition in the broadband market That is a bigger and more challenging thing because you can't just simply flip a switch in a short term Net neutrality makes sense because until there's competition keep the packets flowing freely and without restriction and equally and That is the interim solution. So unless Ajapai has it. Oh, yeah, we're gonna open up broadband That at the same time we end the net neutrality rules I can't agree with them and unfortunately, that's just where I stand on that, you know, there's not a lot of Options in between so feel free to let share your thoughts in the comments below And like I said, this video is me rambling a little bit But it's also to give you an entire list of places you can read and try and form your own opinions on this and gain a Little bit better understanding of where net neutrality came from and where it is today and hopefully where it's going in the future And why it's such a great concern. All right, thanks for watching if you like the content here like and subscribe


I knew that there was something special about Edward Caban. His discipline, his attitude, truly one of New York's finest. I'm proud to appoint Edward Caban to be the next police commissioner of the New York City Police Department. Thank you, Mr. Mayor. To be the first Hispanic police commissioner is an honor of the highest measure. I am humbled to lead the greatest police department on the globe. I know if another mayor came out to Staten Island as much as I came out here. I said, when I ran for office, you would not be the forgotten borough. That's why we're here doing these town halls. I don't want people speaking for me. I want to come speak to you. We are going to check the rhyme this summer with the ultimate block parties who celebrate 50 years of hip hop. This is what we call real hip hop off the block. I'm telling you right now, because back in the day, there was a mayor for Mayor Koch that didn't know his way. But 20 years later, guess who hopped up? Real hip hop.  We know that almost 40% of what children learn throughout the school year is lost during the summer months. The continuation of learning should continue throughout the summer. A full day learning, giving stability to parents. But we also are feeding breakfast and lunch and snacks. We must now take additional steps to create urgently needed space for families with children by giving 60 days notice to adult asylum seekers already in our care to find alternative housing paired with intensified casework services. We have no more room in the city. And we need help for the federal government. New York City, we're flying into the future using drones to make city service faster and safer, likely saving taxpayers' dollars in the process. And we want to encourage those drone businesses who stated it was difficult to do business in New York. Well, come back to the city. Losing our children is an indictment on our entire city and our entire country. We must change that. And I heard the words clearly of the email. What must we do? I say let's turn that question mark into an exclamation point. We must stand up.


I'm feeling great. I'm very active, back to work. In the meantime, I've had two grandbabies born, so I've been able to enjoy them very much. And I don't think I'd be here today if it wasn't for CAR T. CAR T therapy is really one of the most exciting new developments in cancer therapy in general and in cancer immunotherapy specifically. At the University of Maryland, Greenabown Comprehensive Cancer Center, we've treated over 70 patients with CAR T therapy, including patients with aggressive B cell lymphoma and patients with aggressive B cell leukemia. CAR T therapy can actually cure acute leukemia in children and young adults, and it can cure aggressive B cell lymphomas, which is the most common type of lymphoma. Each CAR T cell is capable of killing multiple B cell leukemia cells or B cell lymphoma cells. Some are referred to them as serial killers. Battle signs are stable. His eyes and nose is more than a meter positive. In CAR T cell therapy, we collect immune cells from a patient. These cells are then genetically modified and engineered to express a new protein, a totally synthetic protein on the cell surface called a CAR, which stands for chimeric antigen receptor, which is a freak of nature. It has an antibody on the outside and signaling T cell, signaling domains on the inside. This reprogrammed cell, after it's genetically engineered, modified, is grown up and cultured and then brought back to the patient and infused. Typically, patients who qualify for CAR T therapy have no other treatment options. When I heard the cancer word, I figured my days were numbered. To this day, I at times got to pinch myself to make sure that I am still in remission, but I got a lot of reasons to live and I was very happy with the result. Another aspect of our program is that it's very multifaceted. There is a strong commercial FDA approved therapy component. There is also a major research component where we're testing new CAR T therapies. This is a technology and a platform that will be applicable to many other types of cancers, including not just blood cancers, but also solid tumors like breast cancer and lung cancer and liver cancer. We also are working on ways to reduce some of the potential side effects of CAR T therapy to make it even safer and potentially be able to do it more in the outpatient setting, not just the inpatient setting, which is primarily where we do it now.