Ladies and gentlemen, the President of the United States and Mrs. Reagan and the Vice President. Well, thank you very much and all of us welcome you here to the White House. I see that some of you are a little ahead of us about getting dressed for the night, so you will forgive us if we slip away real soon so that we can get into our penguin suits, too. Well, special thanks must go to Drew Lewis and Ted Welch, who have done a sterling job as dinner chairman and vice chairman. This is the third time Drew has been chairman and each time he's beaten his previous record. But I guess the people we've really got to thank for making this a banner year are all of you. Your hard work, your generosity and dedication, we're well prepared thanks to that for the coming battles.  This is the election that will either carry us on in triumph to the future or begin the slow dismantling of America at the hands of the Democrats. As I'm going to point out in my speech tonight, so this won't be very short, you're not going to have to listen to two big speeches. If anyone has any doubt about the direction of Democratic majority in both houses of Congress would take us, if they think the Democrats have learned anything these last six years, then all they have to do is look at the recent budget and trade bills produced by the House of Representatives or look at the House leadership's shameful handling of the aid vote to the Nicaraguan freedom fighters. But I think the American people know where the other party still stands and that's why we're not only going to keep control of the Senate but increase our representation in the House. My father once told me that being optimistic is part of my Irish heritage and you know that that leads to a story. And if you've heard it before, you have to realize that life not only begins at 40, but so does the tendency to tell stories over and over again. But this is about the little tad that was bandaged all the way from here with the tips of his toes, couldn't move a muscle, was suing for $4 million, a result of an accident. And he won the suit and the lawyers for the other side, for the insurance company, went over to him and they said, you're not going to enjoy a penny of this. We know you're faking. We're going to be following you 24 hours a day and the first time you move, we'll have you. And he said, will you now? Well, he said, let me tell you what's going to happen to me. He said in a few minutes they're coming in with a stretcher. They're taking me out in the stretcher downstairs. They're putting me in an ambulance. The ambulance is driving to Kennedy Airport and there they're putting me on an airplane and we're going to Paris, France. They're taking me off the plane on the stretcher in Paris, France, putting me in another ambulance. We're driving straight to the Shrine of Lourdes and there you're going to see the greatest miracle you ever saw. Well, I think this is kind of a miracle too. Here again we've set a new record with regard to this particular evening and that's enough from me for now and George and I will be talking to you when we get there and we thank you all in the bottom of our hearts and we'll all see you at dinner this evening and until then, God bless you.  Thank you.


So we're here at the IC RealTech. Who are you? I'm Ivan Unuchin. I'm a product development engineer. So I'm here to represent our new cameras. And you make these cameras, these interesting designs. What's going on? What is this? Oh, each camera. Each camera has two lens. Each lens, they back to back. Each lens is kind of fisheye. So it captures a little bit more than who is here. And at some moment, the two hemispheres start interwapping, overlap each other, and we merge these videos together. How do you merge? So they have a special software stitching algorithm. This is kind of like our IPM. So it's merging the pixels. It's merging the two images together in one continuous video image. Is it perfect merge? It is perfect merge at certain distance. Of course there are parallax effects, but it's technical. Does that mean this is 360 cameras? It's not 360. It's 360 by 360 in any direction. It's 360 by 360. It's everything. It captures everything. All the way down. It's virtually no blind spot. A little bit under it, right? Virtually no blind spot. Yes, every camera has its own impact of blind spot. So this is no blind spot 360, 1080p? Or what? No more. You don't do 4K, no? It is actually the final image. It depends on the camera resolution, but this image is about 4K resolution. Outstream currently. Not video. But we can do 3K by 3K each sensor. So in total it's going to be 18K. How many? 18 megapixel, sorry, 18 megapixel. 18 megapixel. 18 megapixel. By 3K, 18 megapixel. For photo? For video. For video? For video. Yes, that provided tremendous resolution. We don't do 18 megapixel video. At the moment we do not do, but at this moment we do 8 megapixel video, which is kind of 8K. Or 4K image. It's 4K. Yes, it's 4K. It's exactly 4K video. Exactly, exactly. Let me show you the real sample. So here, for example, let me select something. Now let's say the onboard camera, which we done for Formula E. And you can see camera over there. It has two sensors on the side. And you can see everything around. You can see the car. You can see people around the car. This is us talking. So you can see all the way up. From there. From there, all the way down. From the top of the... Yeah, from this car. From around this little thing there. Exactly, exactly. And we are going around with a video at 4K. This guy is there right by the camera. This is really high quality. Yes, yes. You can barely see stitching. The stitching is in the middle, right? Yeah, by the time we release the camera it will change the lens. It will be more perfect at the edge of the image circle. And it goes all the way down. All the way down. As much as possible. You can see the driver. You can see the driver. Let me show you a different video. This is actual. This is actual Formula E footage that we captured in Uruguay. So the driver, driver. Yeah, driver sitting here. But you can see again. So you can see all the way up, all the way down. Literally anywhere. It's better to show you our interactive experience. It's crazy. So let's say you put the camera on the helicopter. Okay. In the cockpit on the helicopter. You can see all the way up. All the way up to the sky. All the way up to the earth. You can zoom in. Zoom out. You can see people in the cabin. So you always put the cameras to the sides and have the split in the middle. For example, we integrated camera in the drone. If you fly in a drone, you almost do not see any drone. So see the drone just started. You can see all the way up to the sky. You barely see the leg of the drone in the propeller. It's like your mind is flying. You don't have any VR headsets at the booth? We have VR headsets in the booth. But I think it's not activated yet. So this design like this? What is the idea? This is for baby monitoring. So they have little rockets? It's the same idea. But the problem that the baby is crawling around the room and most of modern cameras, they cannot monitor baby everywhere. And our camera can see it everywhere. As well as our home model. It's like a drop cam, the same concept. But in comparison with the drop cam, it monitors all the windows and all the doors at the same time. If any movement happens in any area, in your room, any door, any window again. It will send you a snapshot. The best way is to have a small area, a puzzle in between the two. You get a better image, no? Yes. Then the parallax will be less. How small is the smallest one you have? Smallest one. You can go, I think, up to maybe 30 millimeters between the lens. 13 millimeters. 13. 13. Yes. What is that about? This is just for the demo. So we have these egg chairs and we have beautiful girls which sit there and they start spinning. It's spinning. Just to show interactive experience that we have in our cameras. Not this style. So this is the smallest one? This is the Pro model of our camera. It has a little bit more electronics and a better lens, better sensor. It will be occupied with IR. And it has, most important, if you have a much better software, much smarter analytics inside. There's a face recognition, particularly in the other... What's the face recognition about? Face recognition can store the database of people. So the camera system, one can identify, for example, if this person has appropriate access rights to access the certain territory. It can have a border crossing capability. If someone crossed the border, then it can send a signal. So what is your background? My background, I'm actually the software engineer. Do you work for the Russian spice company? Spice company, no, no, no, I never work. The best case, I was working for Russian Academy of Science. The Russian what? Academy of Science. That's cool. Yeah, and I was a teacher. So how is this different from the other one? Do you have a Pro and not a Pro? Pro has a better sensors. Pro will have a better lens. Pro will have a much better software. This is a special kind of analytics inside. So is it $109? This? No, no, no. This will cost a couple of more than I think $1000. We will see how much. So it's not so cheap? The price for Pro model is not identified yet, but the cheapest model will start from $399. $399? Yes. Which design? I think it will be in the baby monitor or home, early home. And a little bit more about the name of the camera. You know, in the past, people make photos of each other. Then they start making selfie, like selfie. And later, when we make our camera, people will start doing Oli. This is the name of the camera, the Oli. So what's Oli? So what's the CPU inside? Secret? No, it's not secret. Welcome Snapdragon chip. Really? Yes. That's why camera has integrated Wi-Fi. It's the same basically capabilities. That's why you look 4K? It's the same capabilities as your cell phone. And it can be even upgraded to 4G, having 4G model inside. So it will stream from any point. You're going on the beach, you put the camera on the beach, and it will guard your clothes this way. So that means you have 4G possibility? We have a 4G possibility. Yes, but not in this camera. Not for a 399? Of course you have to have a more advanced model. That's why I'm saying that the starting model will be 399, but more advanced model will cost more. And Formula One model? Formula E. Formula E is a new racing series, which started in September. Formula E, it's an electrical racing car. Completely, they're coming to Miami, I think, in March. And they have a race this week in Brazil. So we have our camera located on... This week in Brazil? Yes, this week in Brazil. So you have to bring it to Brazil, this one? No, no, no. This is the prototype that Qualcomm gave us. This is the one you have in your office? Yes, this is the model that Qualcomm gave us for the show. Because we parked in... It slows down a little bit, right? What? It slows down a little bit for the camera, no? But every Formula E has a camera anyway. So the same size as... Racing cameras is a totally different world. And the most important problem for the racing cameras is transmission. Because you have to transmit videos, which is high bit rate. And it's very, very difficult in the environment. When the car is moving fast, a lot of people using different devices, different 4G devices. So all the radio bandwidth is basically occupied. So the transmission problem is still remained. But anyway, we can do recording and keep this for recording and for later review. And let's see over here. So that is showing inside? Yeah, this is Simplified inside. Qualcomm Snapdragon? Yes, Qualcomm Snapdragon. 805? This model currently has 800 chip. But the one which I show you, the little ball will have 805. 805, 810? 810, it's coming. So I think we will release our camera early that 810 actually hit the market. Because 810 will do 4K, H265? H265. Again, this is the tricky because it will do H265 hardware accelerated playback, but not encoding. Encoding, H265, they told me. Encoding, they told you encoding. Yeah, H265. Interesting. Let's look at this more. Right now, it's only H265 decoding on 805, right? But we need to do this for two sensors and two 4K sensors. I'm not sure which will be. Because yes, we have two sensors in the camera. You cannot combine them into one 4K stream. Then it's going to be almost 8K, which is... 3K and 3K is 4K. I'm working in this area. I know it's hard. And also remember the amount of heat that is producing while the camera is encoding all these images. That's why all... We'll explore, we'll explore to do H265 encoding with... They told me it's lower heat. Because the 805, it stops after 5 minutes when you record 4K. Because it gets too hot. Yes, yes. But hopefully they fix it with 80810. You have to apply some advanced techniques to manage the heat. So you will have a limit in the length of the video? In fact, our cameras, they work for several days without stopping. So we're doing the recording for several days, but we're using the special hardware to do this. Regular cameras, they will have internal SD card, internal memory and SD card. So if you're doing recording on SD card, it depends on the resolution. On the resolution, the quality of... When we say we'll show a couple more videos. Let's say this one, it's show the use case of party. It's the most important. You put... I think so. Because you want to have a living room or dinner table experience where you record the whole family. Everyone, everyone, yes. You can see what everyone is doing at which moment. If something is told, then you can easily find this. And... This is the most... This is going to be the killer app. You need to have this always running in the middle of the family.  Yes, yes, it's very good. Another example... You have it already at your home? No, I don't. So how has it been at CES? Oh, it was very, very busy. And what is important is that all the major companies, they came to our booth. We got a lot of connections. And I believe that after the CES we become ten times more stronger from any position. From the business position, from the technical position. Many top-level companies, they're advising the help, they're advising different solutions. So now we can do ten times more, ten times more. And on the business side, I think the business people will tell you, but we also got a very good feedback. So what is the stage right now of the company? Is it a new company? The company, I cannot say it's new because the company has more than... I think it's more than ten years of experience. What have you done before? Professional surveillance and security cameras. And the company is Serial Time, which is the parent company for Serial Tech. It's selling hundreds of thousands of cameras every year. But it's a regular security camera. Now we decided to touch the consumer market with our new technology, new solution. So we've done the research for more than ten years on airing this site. There's different technologies, including this one. So we have a very strong team of software developers and hardware engineers. We're working with the major companies, as I said. Are there software developers in Russia? Not all of them, not all of them. But the core team is located between the United States and Russia. Where in Russia? Where in Russia, I don't think people know this. It's not Moscow? Not Moscow. So somewhere in Russia? Somewhere in Russia. So I really would like to have a 360 4K camera that just films from right here in my steadicam. That'd be awesome if I had a 360 camera that streams 4G, LTE, 360. You can deliver that, right? Yes, because as I mentioned, we've got a lot of contacts now. We're also working on high definition, high quality video cameras for production. So we'll do this for really like a video production, guys. We're streaming even at the fair and have a view around, see everything. You don't need to... With VR. With your camera like this. You can do everything at once. But then people will see you as well. It will be more like a live communication I think. People talking about and everyone can see each other at any moment. I have no problem people seeing me. It's okay.


Good afternoon, everyone. So my name is Shashrotha Ghosh. And I want to start with saying that it feels awesome to be here today. Now, this is my first Watt camp. And I just love the community. You guys are great. So you can find me on Twitter and on GitHub by the handle at the rate Shashrotha. Please mind the spelling. I want to say that I love WordPress and I love JavaScript. Right, right, right. With that being said, today I'm here to talk about front-end tooling for WordPress themes and plugins and the developer experience it brings. Now, please mind that it has nothing to do with that picture. That's not the developer experience that we'll ultimately have today. We'll have something better. So front-end development is really all about JavaScript, CSS, and HTML, right? So today we'll see about the new language features. Today we'll see the tooling around them and how everything is going to help us to build some really large-scale web applications. Now, when talking about language features, the first thing that comes into mind is ES6. Now, ES6 is the version 6 of ECMAScript programming language which was released back in the year 2015, hence also the name ECMAScript 2015. Now, it's a standardized name of JavaScript itself. And the point of the goal of ES6 and newer version is to provide us with language features which would ultimately help us develop really large-scale front-end applications. Now, for styling, we have many other languages apart from CSS like SAS, less. But today we'll talk about SAS. Now, SAS is unique in its way because it's a superset of CSS, meaning that although SAS is going to compile down to CSS itself, all your existing CSS files are also valid SAS files. Now, SAS by itself provides great many features so that you are able to make your styling grow as your application grows. And over the year, it has been battle-tested and approved by our industry. Then we have npmjs.com from where we can consume thousands of open-source JavaScript and CSS libraries. Press Next, please. So if I were to install and consume load- and axios, I would do so by simply running this command, npm i load-axios. And then from my application file, I would simply import them like any other ES6 module and I would execute them. Now, all these things together brings great many benefits. But today we are going to talk about the thing that matters to us most, us developers. And that is the awesome developer experience we get. So what is developer experience? Anyone? OK. No one? So developer experience simply is the experience that we developers get when we are building something. It's as simple as that. So it could be the tooling. It could be the language features. Or it could simply mean how we build and deploy our application. Now, we are all WordPress developers. So how many times do we find ourselves pressing the same refresh button again and again after we perhaps make some changes to a PHP file or a CSS file or perhaps a JavaScript file? Has it happened to you before? Please raise your hand if it has. It has happened to me as well. Please next. So let us quickly see three toolings which are very popular among front end developers. The first one is Babel. Someone call it Babel. Someone call it Babel. I try to stick with Babel. Now, Babel helps us use next generation JavaScript today. Not all ES features are ready to be executed in our browsers yet. But when we are using Babel, we can continue writing our JavaScript applications with existing or even upcoming features and have it compiled down so that the browser of our target audience can also run it. OK, so for SAS, we have many other compilers. But Lipsass and DirtSass are two very popular ones, which are officially supported. Both of them compile SAS language to CSS at an incredible speed. And both of them provide many automation tooling which we are going to see. And finally, Webpack. Here's some sound when you're talking about Webpack. Webpack, everyone. Webpack. OK. So Webpack is a static module bundler. Now, when using Webpack, we can have modular JavaScript code as well as modular CSS or SAS code. Press Next, please. And next. And Webpack can handle all sorts of assets, like fonts, images, anything, provided that we have the particular loader. And Webpack can use Babel and SAS compilers under the hood. Now, to set up an application to use Webpack, we have to do a little thing. First, we have to write an entry point. Now, entry point is basically a JavaScript file which starts the execution of our application. Once it's done, we tell Webpack to use that entry point and somehow bundle all of the dependencies and our assets through different source of loaders. Then we can have Webpack Dev Server to serve our application to search static HTML files, which in turn provides us with great many benefits, like live reload, hot model replacement, et cetera. We're going to see what those are. Press Next. OK, so I'm going to give a demo where I'll be showing a simple front-end application. Thank you. So what we have here is a front-end only application. And it's written in JavaScript and React. And it's basically, sorry, JavaScript and SAS. And it's basically a simple to-do application. Now, there's no backend involved. And we have used a very popular JavaScript library React here. And I'm not going too much into the implementation detail. Let us first quickly check our entry point. So this app.js file is our entry point. As you can see, it is importing dependencies from node modules, from it's importing a SAS file into a JavaScript file. And it's importing our application. Now, using JavaScript, we have added an event listener to the document. And we are telling the document that when you're ready, when the DOM content is loaded, ask React DOM, excuse me, to render our application in a particular DOM node. Now, with all the tooling set, we have this index.html file from where we have the DOM node. That is our div hash app. And we have the bundle JavaScript. Under the hood, we are using Webpack, which in turn is using Babel and SAS to compile everything and give us the bundle. So let us see what happens when we run the tooling. npm run start is the command which we have set. Let us hit Enter. And we can see that our development server is running at this URL, localhost colon 8080. So let's open it up. And there we have our to-do application, running hot. Now, if we were really developing this, we would probably change something in the source code. Let me zoom it so that we can see. So I'm going to go ahead and change the title of this thing. I'm going to go ahead and edit index.jsx file. And instead of awesome to-do app, I'm just going to go ahead and write, say, to-do application. Now, as I'm hitting the Save button, please keep your attention towards the browser. I'm going to hit the Save button in 3, 2, 1, now. Did you see what happened? So it's showing us the chain state of our application, and it didn't even involve a reload of the browser. So what really happened here? Now, Webpack is already watching all of our files. And whenever something is being changed, Webpack is compiling the file for us. And it's telling Webpack Dev Server that, hey, something has changed, and you need to refresh yourself. Now, this is where another concept called hot model replacement comes in. Let me show it to you. So again, we see our app.js, and we see this piece of code. So it's a way of telling Webpack Dev Server that if something changes from component slash to-do app, then we don't want the browser to get refreshed. No. What we want you to do is we want you to require the new module and then ask React DOM to go ahead and render the new application on the same DOM node. Hence, we see this effect that we are changing something, yet the browser is not getting reloaded. So that was some good DX, right? Now, please raise your hand if you thought that that was some good developer experience. Thank you. So the question is, can we do that with WordPress? And if the answer is yes, no, that won't work. Just right arrow, right arrow. Just press this, right arrow. So does it mean that we have to set up Webpack? We have to set up Babel and SAS and all those toolings. And we have to do it every time we start a project. And how do we even tell WordPress to use those things from Webpack? Because WordPress doesn't need to know about Webpack. And then we have seen that all those cool features like Live Reload and Hot Model Replacement came from Webpack Dev Server itself. Now, WordPress by itself requires a local development server. It could be VVV, it could be WampMap, it could be anything. So how do we connect Webpack Dev Server along with WordPress Development Server? Let us see. And once more. Once more. Once more. So let me introduce you to a new tooling that we have been working on. It's called Wpack.io. And it's open-source software, MIT licensed. And under the hood, it uses Webpack and Browser Sync. The goal of this tooling is to provide you to help you develop modern, large-scale, front-end heavy WordPress themes and plugins. Right out of the box, you get Babel, SAS, and many more compilers. It can work with any local development server you have. And you can have it integrated with your ongoing projects. And since it uses Browser Sync with the help of Webpack and DevMiddleware and with the help of Webpack HotMiddleware, it's going to provide you with a live reloading and HMR-enabled development server. Let us again see a quick demo. So here we are porting the same application as a WordPress plugin through a short code. Now, again, this project is all bootstrapped, so I'm not going too much into the implementation detail. What we have is the same app.js file, which is acting as the entry point of our application. Then, using this file, wpack.io.project.js, we are telling Webpack that, hey, this path is bringing you the entry point. So go ahead and compile that. Then for the plugin itself, this function is the output of the short code. As you can see, it's just returning a div with a particular ID. And using a PHP library that comes with the tooling, we are enqueuing the asset automatically. Now, with everything all done and set up, let us run the same command again. And there's one more thing before we can start. Now, I'm using varying vagrant vagrants here, which has given me this URL, wca.test, running on my own machine. So depending on your local development setup, you might need to change this. So let me go ahead and run npm run start. And we wait for it a little more. And there we have the URL open just for us. Now, just like before, we can go ahead and change our source code, because that's what we do. We can say to do app, to do app. I don't know how to spell. Save, and it's still live. Now, once we are done developing, we can simply press Control C or Q to quit the tooling. And then we can create production build with one single command npm run build. I'm sorry about the messed up output. It says the resolution. So now we have the development builds ready. So without changing anything within our source code, we can just go ahead and open the URL directly. And we still have our application running. Now, there's one last thing that this tool can help with.  Now, I'm going to show you some good output. And have it all packed and ready to consume for you. So that's all this tooling is going to help you with. So let me ask you this. Was it fun? If it was fun, please raise your hand. Thank you. So did you feel like a rockster having such tooling at your disposal to create some front end heavy application? Hell, yeah. So to take a step back and recap, front end tooling is awesome. Front end tooling brings the best developer experience ever possible. There's no beating that. And it's actually very easy to set up today. And front end tooling is very essential to create modern large scale JavaScript heavy application. And all of this can be easily integrated into WordPress. So thank you, everyone, for being here today during my presentation. I know I might have goofed up a bit. And if you have any questions, before I take my leave, if you want to check out all the demos, I couldn't show each and everything. If you want to check out the demos, this whole thing is available online at wca.wpack.io. So you can go ahead and check it. And I'd like to thank you, everyone, and the organizers for giving me the opportunity here. If you have any questions, please ask me on Twitter or during the tea break. Thank you.


All right, Bolo Buddies. Look what I just sold. Remember the sweater vest? The Halloween sweater vest, $78 buyer paid shipping. I sold this on Poshmark, which is why I cross-post my items. I use this perfectly to cross-post. There's a link down in the description that'll walk you through it and how it works. I've been using it since 2019. You can use referral code Bolo Buddies, all one word, to get 30% off your first month. And this is my Bolo. And here's the brand, right there. Super cool, fun graphics. Always pick up vintage Halloween, vintage Christmas. Sometimes they're called ugly Christmas sweaters or, you know, different, different things. But some people call it ugly. Some people don't. Either way, it's a Bolo.


Welcome to the Dr. Gundry podcast. Today we are talking about fat, specifically the type of fat you should be eating for your health and longevity. And to join me today we've got Dr. James Nicolt Antonio, boy that's a good name, who actually is the co-author with a brand new book called Super Fuel and he's the co-author with my good friend Dr. Joseph McCollum. So welcome to the podcast today. Thanks for having me. So he's an internationally known and respective research scientist. He's actually spent a decade studying the effects of different fats on the body and I might add and I hope we'll get to it the effect of salt on the body. So you talk about a couple of great controversial topics they have on the Gundry podcast. I couldn't have picked a better author. So Super Fuel talks about the ketogenic keys to unlock the secrets of good fats, bad fat, and great health. Okay so come on now your body doesn't need fat. I mean Dr. Esselson would tell you don't need fat. Dr. T. Kahn Campbell would tell you don't need fat. Come on doc what's the deal? Give me the straight. Well what's interesting is you know a lot of people that are doing the ketogenic diet actually think all fats the same like they don't really decipher really good fats from bad fats a lot of time and so really the reason why I wrote this book was to really dive deep and try to understand is there a difference between let's say the fat in an avocado or the fat in wild seafood and let's say the fats in bacon or butter and it turns out there is a big difference and so you know really that's what the book is all about trying to pick the healthiest foods that provide the fats to actually make you a better fat burning machine. So you mean there is a difference I shouldn't eat a stick of butter every day if I'm on a ketogenic diet that's that's not good for me? Correct I mean I'm honestly in a thunder of that like a few years ago I was probably putting too much heavy cream in my coffee and I started gaining weight and so that's when I realized I need to really research the different types of fats to see how they metabolize in your own body. So just take for example omega 3 fats they actually increase your fat burning genes in the liver so if you and I are sitting here and we're consuming 3 or 4 grams of omega 3 from let's say fish oil or we're getting it from wild seafood we are literally our beta oxidation our fat burning in the liver is 20% higher and if we're exercising our beta oxidation in our liver or our fat burning goes up by 30% simply by consuming more omega 3's and so it's almost like if you swap out and replace butter with omega 3's it's almost like swapping out a V4 engine for a V8 engine you are literally more efficient and better at burning fat and so that's just one key that really super fuel dives into so I'm glad you brought up omega 3's and you know you mentioned salmon so there's a lot of confusion particularly I take care of a lot of vegan and vegetarian patients and a ton of them use a lot of flaxseed oil because it is a short chain omega 3 and when I measure their omega 3 index which looks at DHA and EPA it's in the it's in the toilet they have no DHA and EPA so tell me a little bit about so what's the difference between a short chain omega 3 and a long chain omega 3 and our health right so what you're referring to what vegans and vegetarians are mostly consuming is the plant omega 3 which is called alpha linolenic acid and so our bodies do have an ability to convert that to the longer chain quote unquote marine omega 3's EPA and DHA but it's not very efficient at doing that so to give you an example only about you know 5 or 10 percent of the ALA that you're getting is going to convert to EPA and only about 0.5 percent is going to convert to DHA so unless you're a woman of child bearing age you're not a good converter of these plant omega 3's to these marine omega 3's and you know really DHA is one of the most important fats for the brain I mean every third fat in the brain is DHA and it's important for eye health as well and so if you're not consuming DHA at least from an out like an algae oil so you can get it from you know a quote unquote vegetarian vegan type of source but it is missed I'm glad you brought that up that's an important fact that a lot of people aren't getting in their diet yeah and I have my particularly my vegans take the algae DHA and it's just great but your point I want to really stress because I bring this up repeatedly in the longevity paradox my new book that our brain is anywhere from 60 to 70 percent fat and of that fat DHA is is about half of that fat and there's some beautiful studies in humans looking at MRIs of brain size and of the hippocampal size the memory centers and people who have the highest omega 3 index have the biggest brains and the largest memory centers and people who have the lowest levels of DHA and EPA have the most shrunken brains and the smallest areas of memory and that goes back I'm old enough to remember that my mother said that fish was brain food and so I would assume that you and Dr. McCullough would say the same thing yeah absolutely I mean when you think about it we actually through an evolutionary times I go through this in super fuel I was almost curious myself DHA so important where would we have gotten it in Africa like how did we obtain DHA and in fact because animals besides hyenas can get at the skull in the brain of their their kills we were we had access to this basically great source of DHA that no other animal besides the hyena could get to and so there's sites in Africa over two million years ago where our ancient ancestors are literally just surrounded by cracked open skulls and to give you an example of how high the DHA content is of brain it's 30% more concentrated than salmon and so we had this source of DHA for millions of years and that's partly why it's so important for brain health and why we have so much of it in our brain because we had a really good access to it not just through seafood but also through literally brain so you're not telling me to go eat some brains tonight no no I'm not but it it goes to the fact that your body has had access to this quote-unquote marine omega-3 for millions of years and so we've evolved on actually adequate intake even when we aren't near a coastline got you okay so in general these long chain omega-3 fats we can get from deep water fish we can get from krill and we can get from you know molecularly distilled fish oil are you everybody talks to me and they said oh my gosh you know fish oil there's tons of heavy metals in fish oil and that's a dangerous thing any thoughts on that yeah I think there is somewhat of a concern not really with fish oil per se a lot of it gets filtered out I would say though wild seafood you do need to make sure you're sourcing it correctly I mean there are clean waters in Canada Alaska New Zealand and other areas but there are obviously other areas that are much more contaminated so kind of my philosophy is I eat wild seafood twice a week and on days I'm not consuming wild seafood the other days I'm consuming high doses of krill oil to get that healthy astaxanthin which is a healthy carotenoid and as well as choline it's very high in phosphatidyl choline which is important for the brain and then also I consume high doses of omega-3 fish oil so I combine both of them but you don't really need to worry about really heavy metals in fish oil I mean some fish oils you might need to worry about the oxidation product so I keep my fish oil in the freezer to prove it won't a real true fish oil will not freeze in the freezer and it's that this is what the fish use in their cell membrane so they don't freeze in cold water people always get shocked at me like dr. D you put your fish oil in the freezer absolutely it actually significantly reduces it from oxidizing so I wouldn't really more worry about the contamination of fish oil I do worry though more a little bit more about the oxidation of it okay so we're gonna we're gonna leave fish oil but we gotta we gotta lay one to rest so this past week big study once again showed that fish oil is worthless for cardiovascular health as well as vitamin D is worthless what say you okay so that study was the vital study and they tested only 840 milligrams of EPA and DHA which is a very low dose so less than a gram of active omega-3 and we had a study that came out and the same day the full results came out of the reduced it study where they I've been publishing for a decade that they weren't giving a high dose of omega-3 but in reduced it they finally gave four grams of EPA and so the reduced it study did show a significant 25% reduction in cardiovascular events and if you actually look at vital there was a significant benefit on the primary endpoint and those who consumed less than 1.5 fish meals per week but people that were eating more than one and a half fish meals per week they didn't see that benefit but that makes sense if you're already consuming fish adding a little bit of omega-3 fish oil isn't going to do any benefit but if you are consuming a lot of fish per week then you did there was a significant about 20% reduction in the primary endpoint and about a 50% reduction in heart attacks and death from heart attacks she's very important yeah and I think that's really important that the devil is in the details and you know those of us who write and review the literature the abstract tells you one thing but you got to get the paper and see what it actually says and sensationalism works really good as headlines so it's actually far more exciting to say fish oil doesn't work than to say fish oil is is pretty good for you right yeah exactly okay so we'll leave omega-3's let's talk about the other fat omega-6 and everybody kind of hears you know you got to have a balance of omega-3 and omega-6 or omega-6's are bad for you give me your take on omega-6's yeah I think if you're getting omega-6's or which is linoleic acid is the parent omega-6's which gets eventually converted to arachidonic acid as it gets elongated in the body if it's coming from whole foods that's that's okay because the whole food like in a nut or a seed is gonna have a coating protecting that very unstable omega-6 fat from oxidizing in your in the acidity of your stomach and it's gonna have vitamin e to protect the linoleic acid or the omega-6 from oxidizing so nature is very smart it packages highly unstable fats you know in a seed or a nut or some other type of substance and puts vitamin e there the problem is is with these heart healthy vegetable oils they have been already oxidized because you can't just squeeze a cotton seed or you can't squeeze a soy bean and you get a lot of oil out of it it requires heavy machinery hexane solvents high heat and so those vegetable oils that you're told to cook with they're already oxidized before you even start cooking them and you're in your pan and so and then you start cooking omega-6's heart healthy vegetable oils you oxidize them further you consume them in the gut and your own acid starts oxidizing them and then you absorb these omega-6 fats and what's really I think you'll really appreciate that there was a study that showed if you give omega-6 to animals it actually grows the bacteria that produces lps whereas if you gave the animals omega-3 the bacteria that would thrive was bacteria that didn't produce lps so it almost goes to show you that this omega-3-6 balance is even controlling your gut microbiome which when I read that I was actually pretty shocked yeah there's actually some very interesting work I talk about in the plant paradox that omega-3's long chain omega-3's actually prevent lps's from appearing in the bloodstream partially because they changed the gut microbiome you're absolutely right but what about what about the evil long chain omega-fat arachidonic acid what what's your thought about it is it is it evil or did it get a bad name it's not evil I mean your brain is also very highly saturated in arachidonic acid the problem is is that arachidonic acid is also very susceptible to oxidation and so it gets a bad rap I think because of that and also because you know animal foods have gotten a bad rap which are high in arachidonic acid and so as long as you can prevent arachidonic acid from metabolizing informing its pro-inflammatory metabolites which omega-3's do then it's not an issue but you there are people with issues that are consuming the linoleic acid creating oxidation in the body and actually oxidizing the arachidonic acid yeah I think that's a really good point it's actually the short chain omega-6 fats they're actually the troublemaker that are potentiating arachidonic acid which you're right is the other important long chain fat in your brain and there's actually a beautiful study out of the University of Texas giving athletes omega-6 fats as a supplement and these guys actually had better athletic performance but shockingly their inflammation levels went down with the addition of these supplements and so I think it's gotten a bad rap quite honestly as long as it comes in the whole package yep all right so now wait a minute dr. D all these healthy vegetable oils you don't mean canola oil as well I mean everybody knows how good that is for your heart well you know in fact canola oil is you know healthier than these hard healthy you know quote-unquote vegetable oils because it's higher in omega-3 but the problem is I still wouldn't consume it and I certainly would never cook with it because again it's still an unstable polyunsaturated fat meaning there's a bunch of double bonds that can oxidize in these fats whereas animal fats are fully saturated they don't have any double bonds that are susceptible to these free radical attacks and so if you want to cook with with an oil canola is probably one of the worst but what actually a lot of people don't realize is extra virgin olive oil is actually one of the best oils to cook with and it because it's so high in polyphenols it completely prevents the oil from oxidizing whereas canola has virtually zero polyphenols and so if you're going to cook with a non-saturated fat like coconut oil or butter which are stable fats if you're going to cook with an unsaturated fat it better have a ton of polyphenols in it like extra virgin olive oil or you're in big trouble yeah it's exactly right in fact there are actually very good published studies that olive oil with stands high heat does not oxidize with high heat and it's one of the hardest things I have to do to convince my patients that it's perfectly safe to cook with olive oil not only perfectly safe but it's one of the better cooking oils it is I mean they literally just did a study comparing olive oil to not only coconut oil which is one of the most highly saturated fat 90% of it is saturated fat coconut oil but also avocado oil as well and in olive oil one extra virgin olive oil had the least oxidation products even compared to coconut oil so it is I mean even though it has a low smoke point a lot of people get this confused they get confused with smoke point and oxidation and so just because something has a high smoke point like canola oil or grapeseed oil does not mean it's not going to oxidize yeah that's exactly right and you know canola oil and grapeseed oil people often hear the word grapeseed and they think of grapeseed extract which is tons of polyphenols but grapeseed oil is devoid of polyphenols it's one of the worst yes it is I mean it's got an omega 6 to 3 ratio of like 700 to 1 yeah it's nasty stuff okay so when when these oils oxidize I tell people think of something going rancid or getting rusty what effect do these oxidized oils have on us why why don't we want that in us yeah well I think it's important to differentiate oxidation of omega 3 in your body versus omega 6 so actually your body has to have a signal to tell itself that it's under attack and that it's being damaged and the signal actually in most of our cells is dha so dha is the alarm system and so when dha oxidizes from you know in your mitochondria let's say your mitochondria are being attacked or you're having inflammation in the brain when dha oxidizes it actually turns on the antioxidant response element and that actually up regulates your own body's endogenous antioxidant systems and so our bodies actually know what to do with oxidized omega 3 it's actually the alarm system to up regulate our own antioxidant system not so with omega 6 when omega 6 oxidizes it forms what's called hydro peroxide and aldehyde basically don't really need to know what those are those are big words but what they do is they cross link proteins basically they make your proteins not work anymore just like there's something called advanced glycation products when you cook let's say your meat and you form advanced glycation products where sugars bond to proteins these fats when they oxidize particularly from omega 6 they basically form basically aggregates with your own protein so proteins in the brain they can form neurofibrillary tangles and so I honestly think that the oxidized omega 6's that people are consuming are literally it's literally one of the number one drivers of chronic disease particularly brain diseases and that's all only happened in the last 50 years when we started eating heart healthy right right exactly okay so uh you I know and uh Dr. McCall are big fans of a of a cyclic ketogenic diet and the book is is very good on doing that why not always be in ketosis and maybe backing up a step what the heck is ketosis and why do you want to be in that a good part of the time yeah well I think we want to almost mimic what we did during evolutionary times and you know really if we were you know hunting for an animal and we couldn't catch it well we would be able to then just eat the plants around us and so we were always somewhat consuming both animal and plant and so we were getting some resistant starch and so which is important and so that feeds your gut bacteria um and so I think that if you're constantly in ketosis and you're never providing your healthy gut bugs the food that they need to thrive and they produce they produce their own fats that benefit you these short chain fatty acids you know butaric acid and it has all these beneficial effects on your arteries and it helps grow colon health and the lining of your gut and all this so if we are more gut genes and more bugs than we are humans right we also want to feed those guys too so just strictly you know limiting carbs to a very very low amount all the time I don't think is really optimal for health so you're not a big fan of the carnivore diet not in particular so describe to me and everybody who's watching or listening what's a so what's a typical day like for you in terms of what you eat or or even you know a week plan I know you mentioned during the two days a week you're eating fish or wild shellfish so give me a give me a glimpse and what's the day in life of Dr. D. Well I mean I'm probably two or three days a week I'll have a couple pastured eggs for breakfast um you know I think it's important to get some type of source of choline so that's a good source for me as well as there's some obviously good healthy crottinoids and vitamins and pastured eggs and iodine and all that other good stuff um but like you said it's wild seafood twice a week and usually wild salmon on days that I'm not doing that I make sure to do the omega three supplements that we talked about krill and fish oil um and then you know I'll try to eat if I can you know maybe eight to sixteen ounces of pastured meat but it doesn't have to be I know some people can't afford pastured meat or grass fed meat and that's okay as long as you're boosting your omega three content through either the wild seafood or the you know the supplements um you know and uh besides that you know some vegetable some type of resistant starch cooked in cool potato is usually what I go go with to feed my healthy gut bacteria um because when you cool when you cool a potato for eight hours you literally quadruple the the the starch um or the resistant starch excuse me so it literally becomes less glucose and more fiber for your healthy gut bugs so I try to integrate that you know three three times a week um so those are some of the foods that I pick so what what I'm hearing is you're not consuming 10 tablespoons of coconut oil every day and another five tablespoons of MCT oil to to achieve ketosis correct no I'm trying to use real whole foods not seeds to um you know every now and then um spinach I love green healthy greens um that's how I try to get my healthy fast it's really just through whole food okay so um why you know Joe McCullough and I have talked about this he you know to his credit often goes all the way as deep as he can on a subject and he tried to stay in ketosis constantly and it clearly had some negative effects on him as as you know as he found out and I would have predicted so and it certainly goes against what we did evolutionary we we clearly were not in ketosis every day um so how do you how do you advise people that you see how do you strike a balance of going in and out of ketosis yeah well I think a lot of people almost confuse ketosis with fat burning and fat loss and so they're so worried about the number on the ketone you know on their ketone levels versus you know what what's really going on with their own health um and so you know exercise is one of the best things to induce ketosis and I think you know the cyclical ketogenic diet that we recommend in superfuel is more so upping carbohydrate and protein intake on days you work out and really that makes sense because carbs are going to increase insulin which is going to help you grow more muscle when you're working out so I think a cyclical type of ketogenic diet where you're integrating more carbs and protein on days you're working out just it makes more sense okay so let me let me in the interest of your time and my time kind of switch thoughts on salt and you're the author of the salt fix and I you know as a cardiologist and a heart surgeon I'm constantly bumping up against my colleagues who have taken away all the salt from all my patients and they're on three or four hypertension drugs and the first thing I do is basically hand them back their iodized sea salt shaker and they you know get this look in their eyes of you know terror and am I doing them a disservice uh how come right well I mean you may you bring up a good point I mean most people view salt as like almost like a poison rather than an essential mineral um and we've been demon I mean the first thing you do if you go to a doctor's office and they take your blood pressure and it's slightly elevated the first thing they're going to tell you is to cut your salt intake right like it's like as if as if everybody should be on a low salt diet but the problem is is there's nuance to everything right and so when you think about that low sodium levels in the blood are literally the most common electrolyte abnormality in the United States over six million people have low sodium levels in the blood and then you start looking at things that cause salt loss so in the book I really started going through well if we didn't get a ton of salt or added salt during evolutionary times why do we need so much nowadays and that was kind of like the question I wanted to answer and caffeine or coffee is one of the greatest salt depleters that you can have and I mean everybody's jacked up on a cup of joe nowadays and if you think about it wait a minute say that again caffeine makes you lose salt yeah not just water not it doesn't just diarrhea you but you lose a ton of sodium and chloride and so if you consume just four cups of coffee you're going to lose about a half a teaspoon of salt and then you think about exercise the average person loses another half of a teaspoon of salt per hour of exercise so the American Heart Association tells you to exercise 60 minutes a day which is going to cause you to lose a half a teaspoon of salt but they tell you to eat less than a half a teaspoon of salt so right away they're contradicting themselves and there's many medications as you said people are on now at the average adult is on four chronic medications most of those are going to be diuretics diabetic medications and almost every single one of those are going to cause salt loss so if I mean there's so many people as soon as they start bringing back healthy salts into their diet they just feel way better um they don't get the dizziness or going to from a seated to a standing position their exercise routine is phenomenally better and so but they've been scared again that salt is bad and it's absolutely not and a point you bring up I think it's fascinating you you say that salt will actually reduce your carbohydrate cravings am I paraphrasing that correctly yeah you nailed it yeah and so so wait a minute so so I'll put some salt in my coffee from now on and then I won't have to have my donut exactly there you go wow fantastic okay yeah so it's really interesting some of these myths get perpetrated without a whole lot of scientific rigor and you're right I mean for instance in palm springs if we're playing tennis in the summer if we're not taking salt tablets uh we are going to end up on the ground in the on the tennis court and yeah and so anybody who wants to eat salt just move to palm springs and you can have all the salt you want there you go not too much of a problem in Rochester in the winter though no all right so um you and Dr. Micola are certainly controversial in saying you ought to eat all these fats saturated fats are good for you avoid these healthy oils what do you say to your critics yeah I mean so I've published numerous papers on this topic and so really the reason why people are so confused is because evidence was buried and is only recently surfaced in the last few years so the researchers that let's say for the for one example one study that just resurfaced from the basement 30 years ago the results were never published it's called the minnesota coronary survey and they looked at thousands of patients and they swapped out animal fats for these vegetable soybean oils and they didn't get the results they wanted so they buried them in a basement for 30 years and luckily they resurfaced and now we know from that study that these heart healthy vegetable oils actually significantly increased heart attacks upon autopsy um and same with another study called the Sydney diet heart study um again there was some data that was buried in that study and that showed the same results there was increases in death when people switched from animal fat to these the high omega six fat a significant increase so we we have the study showing now that they're not heart healthy they're actually worse than animal fat and does it matter what kind of animal fat you're eating do you is it okay to go just get a prime steak that's marbled with fat okay how come that's an animal fat come on yeah so you know you're right so a lot of people are kind of especially carnivore let's say they're going through Wendy's drive through and eating patties and thinking like that's that's healthy for them right the problem is is those those patties are probably deep fried in vegetable oils and they're sourced from an animal that's being fed grain so it's high omega six low and omega three and part of the benefit of this grass fed meat is again these animals are eating grass so they're getting vitamin e and beta carotene and you can literally look at the fat and it'll have like a yellowish orange hue to it from the beta carotene so the the fats from Wendy's burgers versus the fats from a grass fed beef are much different and so there is the nuance again we don't want to lose that in the narrative there is a difference between where you're actually sourcing those animal fat yeah that's a great point i've got a good friend jimmy schmidt who's won three james beard awards and he actually manufactures he has a bunch of wagyu beef that's that's pasture raised grass fed grass finished and the oil he actually gets from those animals is golden color and it's he calls it golden oil and that's all the carotenoids that are in that oil i mean it is it's gold i mean really intensely gold and it's obviously very flavorful so you know if a if a great chef understands this who are we to question that right yeah all right so let me let me just go to that point one more time so what do you what do you say to Dr. Esselstyn when he says you know animal fat is the root of all evil and or any fat is the root of all evil do you say you know he's got some very good results that i respect is he just wrong or is that a good difference of opinion yeah i don't i mean i don't think he's entirely wrong um if you eat bad fats they're going to be bad for you right just like if you eat a bad carb that's going to be bad for you as well so you can do both bad you can do a plant-based diet bad and you can do a carnivore or a high fat diet bad um and that's really what superfuel is about picking and selecting the healthy fats um from whole foods um versus like you said just chugging butter or chugging down heavy cream and thinking that's healthy for you yeah i think that's a great great explanation of what we're all talking about yeah there's i've seen some really bad vegan diets and i've actually seen some some excellent vegan diets um same way i've seen some really good high fat diets and i've seen some most of them are disastrous high fat so i think if we all just kind of set backed up a little bit and said you know and i talk about that in the plant paradox and uh i think there's a lot of good things to recommend that we need to pick from everybody's ideas all right um so before we go uh on this podcast i always answer an audience question and we may uh we may put you in on this one as well so bear with me for a second so gail sends this question in from twitter dr gundry i have been on the plant paradox and feel great well thanks gail i appreciate hearing that can you tell me how i can lose weight while on your plan i have not lost weight on the plant paradox and i would like to while on the plan well gail quite frankly your comment is pretty unusual for people on the plant paradox program there the major complaint if there is one is they can't keep weight on them it keeps getting lower and lower and that's actually one of my biggest questions when i see people in my office who they're clearly following the program all their blood markers are good their inflammation is gone the one thing that seems to be the common factor in people who aren't losing weight is they're eating a lot of resistant starches or they're eating a lot of fruit and unfortunately as as fond as i am of resistant starches for our gut microbiome there is a limit for instance i'll give you an example one of my patients was having plantain pancakes three times a day every day and couldn't understand why he wasn't losing weight in addition to the other foods he was eating and when we reduced his plantain pancakes to things he was going to eat on the weekend the weight started falling off i've had people that eat two or three sweet potatoes every day and when we back them off to a more reasonable so dr. d what do you think is that can we eat too many resistant starches i think yeah but i probably bet you that a lot of those people eating the sweet potatoes were overcooking and not cooling them so they're i do think if you undercook a potato and you cool it it is very difficult to gain weight on those type of potatoes because those are just gigantic fiber bombs but i do agree if you're just eating three sweet potatoes every day and you're not undercooking those and you're not cooling those before you eat them absolutely yeah that's a great point and again thank you gale for asking a lot of people that i see and i've made this mistake myself you know i want a sweet potato and i forget and i come home and i throw it in the oven or i throw it in the pressure cooker and then i'm ready to eat and i don't go to the trouble of throwing it in the refrigerator and i don't i don't think often enough to have a bunch sitting in my refrigerator to reheat so and a lot of people you're right make the mistake of not cooling whether it's the basmati rice whether it's the sweet potato whether it's the jerusalem artichokes not cooling them down and then reheating them or eating them cold yeah great point so i'm glad you're on and gale thanks for answering that okay so dr deat thanks for being on the podcast where can they find you and your book super fuel dr jamesdenick.com i just launched that website and so they can go and get super fuel and the salt fixed on amazon that's probably the easiest place to get at okay and it and this is out now i just came out a few days ago right yeah that's right all right so i've i've read this book i actually made a recommendation for the book it's on the back if you care to read it it's a great book it's very insightful so find super fuel and read it so dr deat thanks again for coming on the program and everybody watching and listening this is dr gundry and i'm always looking out for you we'll see you next week