Good afternoon. My name is Raymond Knopp, and I'd like to give you an account of open-air interfaces open software in 5G radio access network, core network, and mosaic 5G. Originally I was supposed to give this talk with my colleague Doug nicely from Qualcomm, but under the current pandemic situation that was extremely difficult to organize. So we decided that I would give this on behalf of both of us. So, who am I? I'm a professor in communication systems at an institute called Eurocom, which is in the south of France actually in the heart of the French Riviera. At the same time almost the president of the open-air interface software alliance which is a nonprofit organization, which tries to promote the open-air interface software packages. My main area of work today is in the radio access network component of modern cellular systems. So before I continue here I'd like to first thank our sponsor and a strong OAI supporter, Qualcomm, and in particular Doug nicely who normally would have been my co-presenter. So what is open-air interface? And who are some of his friends in this type of software environment? Well, it's become feasible today to put a compliant 4G or 5G base station, what are known as enobies or genobies, and the telecommunication network functions of the core network or the 4G and 5G in a commodity x86 box or cloud infrastructure for that matter. And some major vendors today start to adopt this approach to some extent. Now, there are different types of software out there today that can do this. Some are closed and some are open. You have a piece of software from Emorysoft, which is a very, very solid piece of software, a commercial software closed source, which provides 4G, 5G, ran and core network solutions. Open-air interface, which is open source code and also provides 4G, 5G, ran and 4G, 5G core network. And adopts what I would call a 3GPP friendly licensing policy. You also have software that's coming out of the O-RAN open source community, which is partially open source radio access network components. And also adopts what I would call a 3GPP friendly licensing policy. And then you have a strictly speaking open source projects like SRSLTE and what is coming SRS-RAN, which is 4G, 5G, ran. You have the OMEC project, which is a 4G EPC. The MAGMA project or MAGMA foundation, which is provides a 4G EPC and now also 5G core network components. And then you have 5GC, which is a 5G core network solution and open 5GS, which is both 4G and 5G. Now, because of all the software that's coming out, there is the emergence of what you can call radio hackers and development and user communities that are experimenting with 3GPP software implementations. And Open-air interface is one of those, both the software and the community. The Open-air interface software lies itself. It was founded in 2014 as what is known as a fond de dotation and the English equivalent is an endowment fund. So this, this fund really has the objective of maintaining and extending the Open-air interface software packages that were initially developed by Eurocom and actually donated to the fund. They donated, Eurocom donated the software to the fund. So today they're, we're actually looking and we have a lot of strategic partners from the 3GPP ecosystem that are either users or contributors to this, to the software packages. And we're actually looking to them to help us improve and make the software usable for the 3GPP ecosystem itself, so that it could serve as a reference software implementation for the ecosystem. Today we also have many associate members both from industry and academia. And often these are partners in collaborative projects in various framework programs, whether they be academic or industry. Now, since it is an endowment fund, we do accept donations and these are used to maintain an engineering support team. These are CICD, community management and building, project management, and industry relations to a certain extent. Today, these are the strategic members in 2021. So you can see it ranges from operators like Orange to equipment vendors like Fujitsu or semiconductor vendors like Qualcomm or Sequence or Xilinx. So intellectual property and research companies like Interdigital. And also institutional partners like the Power Project Office, which manages a lot of innovative research projects and research platforms in the United States. So today, what is open interface? Open interface is open source code, cloud native telco software. So I'm just going to show it here with a picture. A telecommunications network today or what it will become is going to be an interconnection of many clouds running a lot of software. And it's really disaggregated into three pieces, one which you can call really the control plane which houses the core network and even some of the RAM control network control plane protocols. And that's interconnected with something that is responsible for the radio access network. And also edge networks, which are clouds that are deployed close to the radio infrastructure for new services that require things like low latency, or for storing content closer to the users. And finally, you would also have other clouds which house controllers, which are managing the different software pieces that are running in the various clouds in the infrastructure. So, you know, open interface today are all of these blocks that you see on the top, top left, the AMF, the SMF. And the different software elements that constitute the core network or the control plane, the core network. And also one on the bottom left here which is one that would is actually part of the, but what we would call today the base station, which could be today very very far away from the actual radio equipment itself. And it's deployed with tools like Kubernetes and packaged in in helm charts for instance. So today open interfaces really like that. And also what's coming now is closer to the to the edge you might have pieces of the core network like the user plane function. The user plane of the of the base station, both in the upper part of the protocol stack and the lower part of the protocol stack and the physical error, what is called the DU. In terms of the controller, you would have a piece of controllers that would influence the core network. You would have an agent that would actually be running in the core network cloud. And similarly a piece that would be handling the radio access network and controllers that are that are installed or deployed in the, the radio cloud or the edge cloud or the radio. These, these elements that are that are that are reflected by the controllers are essentially what are produced by communities like the, the, the Iran, or the open radio access network community, where they, where they come up with the term like the ran intelligent controller that's what we have here. So all of these different the different pieces, you have to look at them like apps that are deployed in a cloud infrastructure today. And an open interface packages its software today in that kind of a framework other frameworks as well but that that is one of the target frameworks today. So, what do we manage today. Essentially, there are different project groups that are inside the community. Basically, those can be divided divided into two pieces, one one piece that uses the the way the way I public license and another piece that uses the classical three class BSD license for the way I public license components that that includes the four five g radio access network. So by that we mean the the you know bees the genome bees the UEs, which run the layer one and layer two network functions, and also RF modeling when when you put simulation into some of the systems. There's the five g core network components, which follow the three GPP service based architecture network functions. And finally the mosaic 5g, which are the controller functions. So, and also have some forms of orchestration and management inside that project. So these three project they represent basically the three clouds that I described in the previous slides. So for the BSD components, we do still maintain the release 16 mobility management entity, which is the one of the control the control playing functions of the 4g core network, and also the 5g non standalone core network. And this is now part of the magma foundation project. And this is this is managed jointly with the partners inside of the magma foundation and particular Facebook connectivity. Oh, I is also today managing a CI CD pipeline. So it's a very classical CI CD pipeline with we have a good repository which is at your home. There are also some components in particular the 4g core network components that are housed for historical reasons on a public GitHub repository. But basically from these two repositories, when people in the various communities push code to to the repository that triggers various pipeline stages that are running today, primarily at the at the your home infrastructure, and actually test different pieces of code. And when it when it comes to testing telecommunication software and in particular the, the, the radio access network components where you're running radio software which is operating devices, which have very random behavior. So that's extremely difficult and a challenging task for for CI CD. And we're actually looking for new methods to explore the the the different ways at making this more robust. So if I go into a little bit more detail now of the brand project group. On the left you can see the sponsors here, and some of the the contributors these are the some of the big contributors you see on the right. You can see it's like if you know the institutes as you can see that it's a mix between industry and fairly high profile Richard research centers. Now, the, the ransom from where I had can be deployed in different ways. And I won't go into all the details here but you can see here the, these were the different phases of development that we had leading up to the beginning of this year, when the the basic the three phases of the basic development of 5G were finished. And basically on the left hand side you have the, the so called non standalone 5G, which requires actually the 4G network to be deployed alongside the 5G network. And so you have the 4G 5G base stations that are talking, and the terminal switches between the two technologies as a function of when it is in coverage of the 5G cells. You can actually switch it actually stays connected in the control plane perpetually to the 4G side. And it just uses the 5G for the user plane connection. So an open air to this today you can deploy a this this hybrid or non standalone mode of 5G and much more recently, and later I will show you a demo. The full 5G solution which uses the 5G core network, and the full 5G ran for both the user plane and the control plane. So today, open interface can operate in these different modes. We can support different platforms. And I'm giving here a list of some of the radio units that we that we're using currently. So we can support the the the National Instruments USRP so the universal software radio peripherals, all of them. The, the, the different features of the, the, the air interface can be exploited differently on the different platform because some of them are more sophisticated than others. But these can be used both for the 4G and 5G components. And more recently, we're supporting some more commercial radio units, one from an Irish company called Benetel, which provides actually something very interesting from the community perspective. It implements one version of the O-RAN 7.2 frontal, which I'll describe a little bit later. We're also working with another radio unit from a company in France called AWS, which is functional both for LTE and 5G new radio. And this uses an EC pre frontal interface, which is, is which is a little bit different, but similar in spirit to the to the O-RAN. And here we've listed some of the UIs that we've tested with the with our software. Some of them are tested only in so called non standalone or the hybrid mode, and others have been tested both in standalone and non standalone. So the, what do we support an open interface both in 4G and 5G. You saw in that the big picture I showed the different clouds. Basically here you can see two of those clouds from the radio access network on the top you have the so called central unit. So that was the unit that was split actually between the core network cloud and the radio cloud. And that split actually connects to a another network element called the distributed unit, which implements the layer two protocol stack of 4G and 5G. So between between those two elements you have an interface that is specified by the 3GPP called the F1 interface. Now today that is standard in the open interface 5G solution. We have a version of it for 4G but it doesn't really have the same impact as the 5G version which is something that as today there are commercial components available that that we can interoperate with. So we do implement that F1 interface both the control plane and the user plane of that is actually a new implementation that was brought into the the software this year. And we're doing interoperability testing with a commercial solution from a European vendor called Accelerant to test the open interface DU against the Accelerant C. So that is one of the interests of implementing a an interface like this we can mix and match and take pieces from open interface and mix it with a piece from another software vendor. A little bit lower down between the within the what what 3GPP calls the DU there's an interface that is specified by the small cell form called the FAPI interface or the N FAPI interface, both both of them exist and if it's networked, if it's networked, it's in FAPI if it's within a data center or in between two chips on a system on chip it would be the FAPI interface. The open interface implementation of PHY and MAC, they implement the small cell form FAPI. So today all the layer one procedures that we have are compliant with the small cell form specification. So 4G and 5G for that matter. So here too we can interoperate with different software vendors at the level of the within the within the DU. And finally, if we go down a little bit lower, the frontal interface that which interfaces the actual radio equipment with the with the DU or the physical layer of the DU. There are different solutions. One that which I already mentioned the the or N72 user billing solution was this is something that was done with the with the Irish company Benetel. And we are actually now planning to do interoperative testing with other remote radio unit vendors and it's going on right now. We've just received a few of the radio units in our lab. We're going on with collaboration with one of our partners Xilinx using one of their new, one of their new accelerator called cards called T1, which you'll see a bit more in a minute. So all of these areas these different interfaces are a very important part of open interface because it allows allows us to interface with other partners. So if I can just quickly go over the roadmap for the rest of this year. We're in the process of stabilizing the, the interconnection procedures between the 4G and 5G for the so called non standalone or hybrid mode. We're bringing in support for my mo now in the in 5G both for non standalone and standalone up to four by four my mo if the hardware supports it. And we're in the process now of improving our throughput. So our targets today are anywhere from 100 to 400 megabit per second downlink. If we are using a 40 40 megahertz channel and 200 to 800 mega megabits per second downlink from a 400 megahertz channel. If we use a high end RRU. So the, the targets really are going to depend on the type of radio equipment you're going to connect to our software. Those are downlink throughputs and we're much more modest on the uplink for the moment, only targeting 30 or 60 megabit per second on the uplink. We're in the process of improving our link adaptation to take into account feedback from the from the terminals, and this will actually help us get to these targets. We are working on the basic frequency range to interoperability so those that that's the millimeter wave frequencies are the very high frequencies up at 26 gigahertz in the United States or, or even higher than that, including some of the beam forming procedures. So this is using some experimental hardware from our partner interdigital. They have a millimeter wave radio unit that that we're working on for the working with to interface and test to AI with commercial with commercial terminals. We're now adding support for flexible bandwidth and additional subcarrier spacings. This is in particular to support the low latency scenarios of 5G. So in particular we're looking at one additional dedicated bandwidth part for the low latency, and this is in a standalone mode. We have partners that are introducing the SDAP support so that that is the protocol layer to support quality of service control. As I mentioned also the F1 integration with a commercial CU solution from XLRM, the European software vendor. If we look at what's going on for next year. Essentially we are now integrating TTC and three interfaces in the EDLB and the GNB. This is to allow the an all software conformance testing of the UE protocol stack. The protocol vendor wants to use open air interface to test the conformance of their protocols. They can do that. And this is a new project that we started with the French chipset vendor sequence and a startup in France called Firesome. We are also going to introduce the so called E1AP. This allows the separation of the control and user plane in the in the radio access network. So basically in that first picture that I showed of the, the three clouds. There was one radio access component that was in the, the core network cloud. And this E1 interface is what allows that to happen. We are starting to introduce support for localization, coming from the release 16 specifications of the 3GPP. This is more specific to the standalone mode. We're looking at supporting frequency range to so the very high frequencies. The handover procedures will be integrated next year. And some early contributions for support of non terrestrial networks is coming in some of our European projects with some of the members of the OIA community that are involved both in developing OIA. And pushing contributions to the 3GPP standard in this area. We are going to enhance the support for the ORAN 72 frontal in particular by introducing the control plane in addition to the user plane and starting to use the this T1 card from Xilinx with commercial radio units. We will also introduce and I'll talk about this a little bit more in the context of Mosaic 5G support for the ORAN controller interfaces. So the E2 interface and the O1 interface. And in particular adding the necessary RAN agents inside the OIA 3GPP components so that we can allow the controllers to influence the behavior of the radio access network. So this corresponds to the third cloud that I described at the very beginning of the controllers that are influencing potentially both the core network and the radio access network. In this case it's the radio access network. A little bit more on this T1 card because in addition to being a providing support or interfacing for the radio units coming from the ORAN community. It actually also will provide us accelerator services that we can improve the computational efficiency of the implementation by offloading some of the very, very heavy signal processing and particularly the forward error correction off of the generic cloud compute resources and putting it into PCI express cards that are plugged into the nodes. So basically we will offload some of the channel decoding procedures. And you know this is a project that we're working on very, very closely with Xilinx and some other partners that work with Xilinx, an Indian company called DVDN. And we're working on some of the basic dbtk based drivers to allow this, this offload. So basically this ldbc channel decoding will be integrated into the OIA Geno B. In fact it already is integrated, and we are now doing testing with end to end with with with real UEs. So later we will look at the the lower L1 offload from the from for the ORAN 7 to using the same card. Okay, if now I switch to the 5g core network project. So here the the objective is to develop a fully three gpp compatible 5g core network stack standalone as open source software for the OIA community. And here the license as I mentioned at the very beginning is the, the OIA public license version 1.1 contributions are open to anyone who signs license agreement that that is our policy and today we have contributions from all over the place. We have, we have some, and we're very grateful to our sponsors Qualcomm, Facebook connectivity and international that are that are providing the funds to allow this, this project to, to advance at the speed that it is advancing. Today there there are several contributors you can see some academic contributors like your own Beijing University of post and telecommunication. And there are some contributors from the community there are too many for me to mention. I'm just listing some of some of the big ones here. Now, if I look at the status of this project, basically what we we set up to, to as an objective from the beginning was to get a solid and functional 5g core. So the basic procedures to allow multiple terminals multiple UEs with multiple PDU sessions. And then the network function and registration procedures and the session management procedures. And then maybe some additional features like network function registration network function discovery. So to be able to discover and select the right SMF or UPF. Some of the core network handover procedures core network paging. And a few other a few other procedures. Basically, there are, there are different flavors when it when it comes to deploying the, the basic five 5g core. The most minimal flavor is just the, the four basic nodes the, the AMF, the SMF the nrf and the UPF. That's enough to to sustain a communication with the commercial you. And then you can add other other elements, which are there for authentication and a, some of the more advanced database elements, which which you don't actually need to to to stay in communication but in a large scale network are required. And so the user plane, the user plane function is something that is not always deployed as software, in fact, in large network it is not definitely not only software it is heavily software controlled. But it is definitely a hardware element because of the amount of traffic that has to flow through it. And we have different flavors we have we have a software flavor that we inherited from the 4g core network, which has additional features features for 5g. And we can use the, the VPP UPF which relies on the VPP implementation from traveling, which is an open source implementation which has the PDK support. So those two are actually software solutions. But we're also working with a production grade UPF from a Canadian company called Colum, which is a, which is a UPF that runs on on before fabric, and can switch extremely high, high throughputs. So today we're trying to operate with with different solutions, so that we can enter interconnect with potentially commercially viable solutions as well. Now, in terms of the validation, we do our CICD with a professional tester. So we use a commercial piece of software from developing solutions called DS tester. We use to test the MFS MF and UPF with simulated radio access network components. We also do dragon test for MFS MF. So we test the MFS MF with simulated core network components so simulated SMF UPF and of course also the rank components. So that's isolating particular elements in the core network. We do over the air testing to and we use the, now we use the OEI Geno B, and even the open interface user equipment and commercial commercial modems like from Quack, Quack Teller Simcom to test the core network. We also use commercial Geno Bs, so MRI soft, by cell Geno Bs, our partners in China are using by self at your home. We also use MRI soft now. We use there, of course, we also use a commercial off the shelf few weeks. We use open source ran simulators. Things like Geno B Sim and UI ransom. Also in our testing so we have a variety of different tools that we use to get as much different types of stimulus as possible to make the software as as robust as possible and all of this is integrated into the the testing procedures with our machine. Now, in terms of deployment, both for CI CD and for even production deployment, the traditional or classic deployment is done on bare metal servers or virtual machines. We have ways to do that with all of our software components. We have also automated deployment of the network functions in Docker containers that are using doc compose and one of the one of the demos I'll do later we'll actually be using that pre deployed but we'll be using that. And then we also have a fully cloud native deployment like the one I described at the beginning, which uses helm charts on on the open shift cluster that we have in in so if you want to produce. I'll do a very quick video demo of deploying it on on a cluster. Here you have the timeline, which you can see this this was very ambitious project and there was there was virtually no software at the beginning. And today already in the middle of the project we have a fully functional 5G core that has been deployed in several labs across the world. We deployed and used with various genome be so this was actually very ambitious and very successful to this point. If I just jump to more or less where we are today. You know, we are now starting to test the the core network with production grade commercial UPF solutions. We are integrating already the, the, the network slicing functions from 3GPP. And we are also considering different event exposure procedures for all of the, the, the components that we have where we're going towards the end of the project which should be in March or maybe a little bit after March next year. We will also already have classification services redundant transmission for ultra reliable low latency communications, and also more, much more mobility support than we had today. Okay, if I now go quickly over the, the, the third project before we go into the, the demonstrations. The 5G is the newest addition. And you'll see in a minute, it was actually its own project up until the, the, the middle of this year. And the objective hasn't changed. We just brought it into open interface because typically mosaic 5G was used with open interface. The features are a little bit different and very much related to the, the original cloud picture I showed at the beginning. They were to provide an ecosystem of open source 4G and 5G service platforms reusable components and use cases. And at the same time to provide an SDK to be able to architect and compose your custom 4G 5G network service delivery platforms that are tailored to the use case. So it's a little bit different than, than developing the, the core components of a 3GPP network this was really at the, at the periphery of the 3GPP network, but necessary to, to actually deploy a real network. So, inside of mosaic 5G when you combine it with open interface there are really three platforms. There's one now that is called trier Maddox, which is all about orchestration and management. So AI operators, the elements of resource control monitoring, everything related to deploying on Kubernetes. The notion of image storage is there and blueprints for deploying in your own environment that's that's within trier Maddox. There's also the flex Rick, which is basically the ran intelligent controller. And it will use the, which is already actually starting to use the, the oran e2 interface. And it is there to, to provide a an example of a real time controller. So the ran agent, which is the piece of software that's running in the proximity of the, the genome be so the, the CU component, the genome be, and the do come on with the genome be so that the, the, the controller can actually influence the, the behavior of the protocols in the system. And there's another new piece of software called flexion, which is the equivalent but now acting on the edge network, and the core network components. So, if I just look at the highlights, the, that are coming, there will be a flexible ran intelligent controller SDK, the e2 agent, and xapse xapse in the in the oran sense. A flexible core network controller and associated xapse and intelligent ran and core network operators and use case driven CICD for the, this component combined with with open interface and potentially actually also other ran platforms. So here you see a little bit of the past and where mosaic 5G came from. It was its own project, developing the, the similar components with different names. Some of them have changed names, but the spirit is remain the same. And where it is today now that it's fully integrated with open interface is providing really an agile 5G run and core network service platform on top of AI. And here you have the roadmap, which I think you can, you can look at afterwards. Okay, so before I show you a couple of demos. Just a brief overview of your comes infrastructure and social police. So, we have a state of the state of the art computing computing cluster, which is running right at OpenShift. And this is done in collaboration with Red Hat. And we use it in various projects with them. So it is a server farm with with the switching fabric, which is also interconnected with some radio equipment. So you can see an example of a small cell tower that's on the top of a building with with radio units that are connected to the the switching fabric, so that we can actually do outdoor testing of some of the software components that we have. So the demo that I'll show you here will be using the cluster to various degrees. Some of it using actually in OpenShift and other pieces of it on bare metal, and on just on servers as docker containers. But you know it depends on the type of deployment that we do but we can do a full solution, like the one I described in the first slide. So if I just now describe the first demo. So what I'm going to show you basically is an end to end OEI stack deployed on on OpenShift using Helm charts. So you can see the six, the seven components that I have here are a subset of the components you would have in a full scale 5G network. So you have the AMF, SMF. I'm even putting in a GenoB here and a UE, which are there to in a simulated traffic. It's actually a full implementation of both the GenoB and the UE that are connected with what we call the RF simulator, which allows us to have actually test the GenoB and UE software running in real time on whatever computer we like. And this is interconnected with the core network and all of it running on the same cluster. So here there's actually no radio equipment, but all of the elements of the radio network are actually there and running. And what they are is basically pods inside the OpenShift Kubernetes cluster. And they're interconnected on the fabric of the cluster. Some of them within the nodes and some of them are operating on different nodes. For instance, the GenoB is definitely not on the same node as any of the core network elements. Okay, so if now I go to the short video that my colleague prepared and I will explain you what's happening in real time. So here he's logged into a machine you can see it's called Iliad. Basically that's the jump host that allows us to instantiate elements in the cluster and also monitor the cluster on the command line. And you can see he did a helm install of the OII NRF, which is one of the elements you saw before. And he's just checking that it's actually deployed on the cluster with the famous OCE commands. So OCE get pods, it lists the pods that are deployed in the namespace. He's just deployed the AMF and checked that it's deployed. And now he is deploying the SMF. And you can see a few logs that came back after it was deployed. So he'll deploy all of the elements. And then he will, as a new element makes connection with another one, you will see that he'll grab the logs from the elements just to show that it was actually connected. He's still in the process of deploying every element. So here he's getting the logs from the SKWU or the, or the equivalent of the UPF. Just to check that it was connected properly to the SMF. So this is what I mentioned before this is the, the, the tiny SKWU, which is a, which is basically a UPF. And it's a common piece of so code with the, with the 4G SKWU. So he's already deployed the Gino B. And he's checking that the AMF sees that the Gino B is connected. And that's, that's what happened. And now he will install the, the UE so that it can connect it, it can connect to the network completely. So he's listing all of the pods that were deployed. And now he's checking if the UE is actually registered with the network. And it is. And now he will, he is now doing an RSH into the container of the UE. Looking at the network interfaces, he's going to show that the, the UE got an IP address from the network. And now he will just show you that it is actually connected to the internet. He will ping using the tone interface to Google. So we deployed a full 5G network on a single cluster. Of course, the, the, the Gino B and E node B were simulated, but they were RF simulated. So it's actually a full implementation of the Gino B and the UE. And we had full connectivity. Okay, now I'm going to do a little bit more of a risky demo. This is really an end to end 5G standalone demonstration with, with a commercial terminal. So you can see the terminal here, a picture of it, it's in our lab. I'm saying it's a bit risky because I'm going to log in live into our network here. So what has been pre deployed here on this time not an open shift, it's on another server using Docker compose. And it's essentially the same thing, although without the helm charts. So we have a, the same network that you, you saw earlier in the, in the open shift deployment. The only difference is the synthesis of a particular machine it's fairly simple for me to go on to that machine and I've logged on to one of those machines already. I've placed wire shirk, I've started wire shirk on the network interface so that we can sniff the traffic between the radio access network and the core network. The terminal that we have here is a, an embedded SIMCOM module that you see here on the mother board of this mini Linux box, which is actually running a Qualcomm Snapdragon 855 modem. The genome be itself is a is running in one of the servers that you see in this, in this rack here it's its name is Mozart you'll see that the machine that I'm on is Mozart. And here I'm not running the split genome be I'm running the monolithic genome be, and it's connected to this device here which is one of these national instruments. So that's three, three, 10 radios. Okay, so that's that's the scenario that we have. So let me go into my virtual machine. So, here you get this is the wire shark window here. This window you can see I'm on this machine Mozart, I've already pre logged in here beforehand. So here I'm just going to invoke the, the unit be. Okay, and normally what you should see. Let me just run it once, and then stop it because the usp needs to be poked once. I'm going to run it and normally here in the wire shark window you should see the excuse you see it twice because I ran the genome be once before you see the ng setup request and response so that means that the genome be is connected to the core network. That's what my colleagues are going to show you before in the logs of the the AMF. And here we're seeing it with with wire shark. What are the other things do I have here. I here I have a status window, which is just giving me traces from the genome be that shows me that it's actually running. And in this window here. You can see the name and our module one. That's the name of this machine that's the little mini Linux box that had the, the SIMCOM module on it. And what I have here is a little script. This is the, which basically tells Linux to attach the, the module to the network. So these QMI clear is the is the set of scripts that work with these kind of modules to trigger the connection so I'm going to try this, and hopefully it will work right off the bat, and it did. So you can see here in the status in the we that it obtained an IP address. You can see in my status window here that I have all kinds of nice statistics telling me how good the the radio quality is the way I do not be. And here in wire shark, you can see the full trace of the protocol of the, the attached sequence of the 5G network. So if you have people that are well first in the 3GPP and GP, you will recognize these messages. So here I've completely connected this module and normally I should be able to ping and I will actually show you that I'm using the interface. 150. I should be able to ping. And I am able to ping Linux. So just to show you one other interesting thing I have here a local machine, which is local to our notes, I'm sorry, wrong IP address local to our network, which actually shows you the latency avoid you know be in this configuration we're down somewhere in the order of seven to 10 milliseconds round trip on a pink, which is not too bad for this configuration of 5G, which is go back to conclude here. In conclusion, all the components are available today, and can be used to build an experimental 5G network like the one I just showed you. So today we animate three project groups radio access network 5G core and then the new mosaic 5G group within open interface. So I'm encouraging everybody to get in touch and to get involved. We have slack channels mailing lists, regular online meetings, and by annual workshops to. I'd also like to thank again our sponsor and the way I support her.


What's going on everybody this is Giovanni from the options trading channel today's March 3rd 2020 It's been a while. It's been over and not over just under two weeks since I've placed a trade And I finally got to trade today. I placed two trades I kind of cheated the system mainly because I was very antsy to try to get myself into a trade And I'm not necessarily proud of it, but it was a winning trade. So I got to tell you about it I traded the cues qqq. Let me show you the trade here It's two individual trades the first one and I traded the the exact same puts I traded the uh, two 11 puts That expired in 10 days March 13th. This is again on the cues The first and I only bought one at a time I and that's not necessarily the way that I like to do things But they're so expensive. They're so expensive because the markets are have been moving so much lately So the first time that I got in I bought at 6 13 got in at 11 43 And what you're looking here at what you're looking at here in these three charts off to the far left You have the intraday one minute chart of the options that I was trading The minutes or excuse me the middle chart is a one hour chart on the cues and the far right is the five minute chart on the cues But I'm actually going to change that to the daily charts And I'll tell you a flaw In this strategy that I've been using but first of all, let's talk about that trade. I bought in adds 11 43 my time 6 13 11 43. Where are we? Right smack dab there Right there of course a bunch others Did trade oh just just three three Three trades there three contracts But I did just buy one and then I sold that one for just under 10 gains at 6 70 Um at 11 55. So what 12 minutes afterwards 11 55 Right there 6 70 that was a good trade and actually ended up going all the way up to 7 60 again, I'm not necessarily disappointed. I made my money. I'm good. It's 10 10 percent is always my base easy targets To to shoot for and then the second one I got in at 6 47 right towards the end of the day just 17 minutes before the closing bell At 6 47. I might my original plan was I was going to hold that Contract overnight What time did I get in? 143 my time. What is that 143 my time right there? 6 47. Oh no No, no 143 Which is the next one right there at the top there And then it actually ended up taking all the way to 5 65. I did not actually see that I'm thankful for that and check that out. I ended up selling at 7 11 for again just under 10 gains at 151 just nine minutes eight minutes before the closing bell. That was me. That was me I was really proud about that. Let's break down that trade that trade essentially We were waiting for the markets to bounce a little bit to retrace And once it did yesterday it closed above that upper mobo ban Again, this is a one hour chart closed above that upper mobo ban Waiting for it to close below that lower mobo ban as well And the it's scary guys. It's scary trading these markets. What's so volatile? The spreads on these options are ridiculous sometimes I saw as as wide as 50 60 70 cents at a time. That's huge And that's why you know as soon as I got into profits hit my 10 gains I just got out but knowing that it didn't actually Starts moving higher and it came back down. I decided to trade it again And I don't know why it's not showing up the profit loss for the day It was 121 dollars. I didn't make 121 dollars off of just two options one at a time As you can see for the year the profit loss for the year. I'm up 50 or excuse me 500 dollars, which is 50 percent That's huge. That's really huge. That's not a whole lot of money. I'm not concerned about that I'm never concerned about the actual dollar Value I'm concerned about the the percentage returns because really the idea is I can just scale up my trades just trade with more money Keep piling it on keep piling it on never trading I never want to get myself into a situation where I'm trading with 100 percent of my entire Portfolio in this case, you know the 1500 dollars, but that's you know, again, that's Well, we'll see how it goes. It's kind of tough Realistically speaking trading with a lot of money a lot of money meaning maybe a hundred thousand dollars I wouldn't want to trade more than five ten percent out of my entire portfolio in one Position many would say that's even too much Some people would love to bring that down to one two three four percent But again, it's not really realistic whenever you have a 1500 trading account So again, I just wanted to show you those trades that I made today I was pretty proud about those those trades and again I I didn't tell you exactly how I cheated the system. I actually bought well before that candle actually closed Confirming that it closed Below that lower mobo band. So I did cheat a little bit. That's not necessarily my Uh mantra motto not the way that I do things But I was really itching for a trade and the funny part is had I actually waited to Trade at the close of that candle would have gone in at 12 30. Let's say the same options 12 30 There wasn't a trade at 12 30, but at 12 31 would have bought in at 682 10 percent that's 68 cents as you can see it went up to 760 so you could have made your 10 had you been patient actually followed the strategy itself Um, I let's move on a little bit to The flaw that I noticed in this strategy. It is a trend strategy with that being said When the trend just keeps going and doesn't pause Like it it was all this time here. It would go up consolidates That's where we would get in go up consolidate go up consolidate and so on stair step Staircase kind of mentality or view visual for you guys that like that Um, it's just been just down down down down down On the cues on the daily chart as you guys know as I have explained it in the past The direction that we trade the strategy is based off the daily charts We got a down arrow. We were trading the markets down beginning February 21st and as you can see from February 21st. This is the first here We never got a down arrow because it was already trading underneath that lower mobo band And we never trade against the trend. That's not the way I do things never go against the trend The trend is your friend It's more accurate in my opinion anyway, so There it is in a very quick layman's Nutshell kind of way The trade that I placed today in my mentality The flaw again, if I didn't explain myself is once the trade once the trend has established And there's no breathing room. You miss all of this huge retracement basically The reversals and whatnot so Um, it just it is what it is long story short. I'm here for the long term. I'm not here for Just the you know one trade two trades. I'm going to trade the strategy for the long haul long term We play the long game here. We We never go against the the trend and we play the long game guys Thank you everybody so much for watching this episode this trade. It was a green trade I'm up 121 dollars on the day again, not huge but overall just under 10 percent That's the other thing a lot of people Would take this trade these two trades and you would compound it I made, you know 10 percent here 10 percent there. They would call it 20 percent. That's not the way they That they should Advertise their returns. You take the average of both trades whatever, you know, whether you lost or made money on Take the average Of those two trades and I made just under 10 percent today for my entire position That I traded with so Alrighty guys, don't forget to hit that like button and comment down below what you thought about this video What you made money on what you lost money on if you haven't already Also hit that subscribe button down below. It'll help me out tremendously It would mean the world to me guys Thank you everybody. I'll see you here on the very next trade hoping it's a trade Talk to you guys later


Hello and welcome to this session. In this session we will discuss solid shapes. First let's see what are two-dimensional and three-dimensional shapes. Plane shapes have two measurements like length and breadth and so these plane shapes are called two-dimensional shapes. Whereas we have that the solid objects have three measurements like length, breadth and height. Or you can say the depth and so these solid objects are called the three-dimensional shapes. This two-dimensional figure is named as 2D and a three-dimensional figure is named as 3D. For example consider this rectangle it has two measurements the length and the breadth and therefore this is a 2D figure. Also square, triangle, circle are other 2D figures. Consider this cuboid it has three measurements length, breadth and the height. So this is a 3D figure. The other 3D figures are cubes, cones, cylinders, spears etc. Since all these figures have three measurements. In our day to day life we come across many objects which are the combinations of different shapes. Like if you consider this figure this is the combination of a cylinder and a cone. That is a cone is surmounted on a cylinder. Next we shall discuss view of 3D shapes. A 3D object or you can say a three-dimensional object looks differently from different positions and so we can draw a 3D object from different perspectives. An object can have three views top view, side view and the front view. Consider this matchbox this is the top of the matchbox this is the front of the matchbox and this is the side of the matchbox. Now we will draw three different views of this matchbox that is we will draw the top view, side view and the front view. So this is the front view of the matchbox this is the side view of the matchbox and this is the top view of the matchbox. So given any object we can draw the top view, side view and the front view of any given object. We can also get different views of the figures which are made by joining the cubes. This is a given solid made up of cubes. This is the top of the solid this is the side and this is the front. Now we shall make or we shall draw the top view, side view and the front view of this given solid. This figure is the top view of the given solid this is the side view of the given solid and this is the front view. Next we discuss mapping space around us. Let's see what is a map. A map depicts the location of a particular object or a place in relation to other objects or places. It is different from a picture and we also say that there is no reference or perspective in a map. Like if you consider the map of the house it would remain the same irrespective of the position of the observer. So we say that perspective is not important or not relevant for a map. Symbols are used to depict different objects or places in a map and also maps use a scale which is fixed for a particular map. Moreover we say that the scale reduces the real distances proportionately to distances on the paper. This is a map which shows the route of Ram's school to his house. These are the different symbols that we have used in the map. This is for the house, this is for the school, this is for the shop, this is for the hotel and this is for the park. And we have also used proper scale like we have mentioned the distances. So this is how we can easily visualize the map. Next we discuss faces, edges and vertices. Solids are made up of polygonal regions which are called its faces. Then edges are the line segments where the faces meet. Then vertices are the points where the edges meet. And such solids which are made up of polygonal regions has faces, edges and vertices are called polyhedrons. Consider this figure, these are the faces of this figure or you can say of this polyhedron. And these line segments are the edges and these are the vertices of the polyhedron. Next we have convex polyhedrons in this no portion of its dinals meet outside the polyhedron. The next is a regular polyhedron. It is a polyhedron in which its faces are made up of regular polygons. The same number of faces meet at each vertex. Like if you consider this polyhedron, this is a convex polyhedron like this figure is a regular polyhedron. Next we discuss about prisms and pyramids which are two very important members of polyhedron family. First let's see what is a prism.  Like this figure is a prism. Now let's see what is a pyramid. A pyramid is a polyhedron whose base is a polygon of any number of sides and whose lateral faces are triangles with a common vertex. Like if you consider this figure, this is a pyramid. Next we have Euler's formula. We have for any polyhedron f plus v minus e is equal to 2 where we have f rd, number of faces of a polyhedron, v rd, number of vertices of the polyhedron and e are the number of edges of the polyhedron. Like if we have that the number of faces of a polyhedron is equal to 8, number of vertices that is v is 6 and the number of edges e is 12. Let's verify the Euler's formula. We have f plus v minus e, so this would be equal to 8 plus 6 minus 12 and this is equal to 2. And according to Euler's formula we have f plus v minus e is equal to 2. Let's verify since we got f plus v minus e equal to 2. So this completes the session. Hope you have understood the concept of solid shapes and hope you have understood how we visualize the solid shapes.


build up to a leg-rag position from here we call this our low roll half okay so I'm rolling real low and I'm shooting a half this is my favorite it's turn on top in freestyle I'll just be like this bugging the guy bugging the guy bugging the guy and just go whoo just rolling right through the easiest two points in the history of earth and it's the easiest turn on top I just got to get a guy thinking about not fighting to his right side okay but again we're talking about folk styles so just rolling them through I don't get exposure points okay so again right hand down left hand pull it up okay all right but I can I can threaten and we will kind of threaten to this side getting to fight down a little bit then I just change hands right just change hands here now when I pull and I'm rolling to my right these are still pinching right hand comes into my half I grab his wrist throw your boot in okay we're going to do this with our leg in in a minute but I want to get you used to transitional position okay now what's going to happen when I get here is he's going to start bridging so my boot that's in is going to go find his far knee I'm going to straighten my leg out bridge off your back again everybody see that I just got a half in a wrist I threw my top side boot in and when he started bridging I went and found his far knee and just picked his foot up off the mat okay super sound all right so my legs aren't in yet pinching his knees or pinching with my knees on his hips I if you're going to your right I want you to lean to your left a little bit I want you to get used to tricking this guy again setting traps it doesn't have to be big so I want to lean to my left so I'm going to go left hand on the mat right hand pull when he fights right hip down change


Aloha and welcome to Lilian's Vegan World. I'm your host, Lilian Cumick with Think Tech Hawaii. Today's show is the Olympics Go Vegan, plant-based athletes take center stage. I'm very excited to welcome my gorgeous guest, Donna Narona, a research specialist at Pittsburgh High School from Martinez, California. Welcome Donna to the show, Aloha. Aloha, hi Lilian, thank you for having me. I'm excited to be here. Oh, thank you so much. The pleasure is all mine. I am very, very excited to have you on the show because we met just a few weeks ago and you were telling me how you became vegan and have regained your health, lost a lot of weight along the way. So plenty to talk about today, Donna. May I ask that you introduce yourself to the viewers? Yes, hi everyone. My name is Donna Narona. I originally come from the Philippines. I came here 14 years ago and about three years ago I started a whole food plant-based diet which was life-changing for me and my family as well. Is your family plant-based as well? They're what we call plant strong and my husband actually, he's had migraines for a long time and when he became plant strong, it also like the migraines lessened so much like significantly for him. Really? I love that phrase plant strong. I think I'm gonna have to tell my husband about that because he is not vegan. Although we live in a vegan home. Our home is all plant-based. We don't have any leather furniture in our home. So we try to keep it very, very vegan but he eats non-vegan food when we go out. So I think I might be able to use this vegan strong. Yeah. Plant-based strong. Yeah. That's awesome. It's like meeting in the middle like marriage, right? It's always like power, yeah. So Donna, I have to ask how and why you became vegan? Yeah, I became vegan because when I was pregnant first with my first born in 2012, I suffered from what we call synthesis pubis or pelvic girdle pain, which basically means that my right, the right side of my pelvis moved and I couldn't walk. I couldn't walk. I couldn't do any of like the daily stuff without severe pain. I couldn't even like on my bed, I can't even do this. Yeah. So I had to be bed-dressed for a couple of months before and after my delivery. And then in 2016, it happened again, you know, with my first born, I gained like 65 pounds. With my second born, I tried to be very, very mindful about what I was eating, but it wasn't plant-based yet. But in the third trimester, it happened again and I ballooned again. And so yeah, when I was bed-dressed, my husband had to actually put, we were like, we just bought this townhouse from another city. We were living in another city by anyways. It's a two-story house. And so he had to put one of our beds upstairs because I couldn't go downstairs and our entrance is upstairs. And so yeah, I was bed-dressed, I was watching Netflix a lot.  And the second one was Forks Over Nives. And this guy, this very well-known plant-based pioneer named T. Colin Campbell really took my attention. He really got my attention. So I started listening to his audio book, The China Study. And that's, yeah. And after that, there was no looking back. That is an excellent resource to actually the China study. And it's funny that you mentioned you started watching documentaries which ended up basically starting your plant-based journey. That happens a lot. A lot of people are turning vegan after watching some of these documentaries. I mean, they're very eye-opening, very informative.  There definitely is a lot to be said about, you know, wanting to go vegan or starting a plant-based diet. So I do want to show a picture of you because Donna, I have only met you a few weeks ago and you look amazing. Oh, thank you.  So here are some photos. They're in particular the photo of when you were pregnant. I'm not sure if you were, this was with your first pregnancy or second pregnancy, but there is a shot of you and you do definitely look a little bit heavier than you are now. How much weight have you lost since your last pregnancy? I've lost a total of 65 pounds. My gosh. Yeah, it's quite a bit of, it was a significant weight, definitely. How tall are you if you don't mind me asking? Yeah, I'm 51. So that was a lot of weight on my body. Definitely, yes. Well, I'm sure a lot of the viewers want to know, besides going plant-based, how did you lose all that weight? Tell us about what you ate or did you exercise? I mean, after, you know, just after giving birth, I assume you're not doing any strict workouts, but how did you lose so much weight? Yeah, good question. So actually I started my plant-based diet like a few months already and I still wasn't losing weight. So I was getting frustrated about it. I mean, there was a little bit of weight, but not significant.  So that's what I did. That's what triggered the weight loss was me going three days of juice fasting.  And what I also did, so I did the fasting and after the fasting, I went on, so how I started my plant-based journey was I got rid of different food groups or meat groups one at a time. So it wasn't too much, but it was only also when I got rid of the dairy. So the dairy, getting rid of the dairy, which was the last thing that I got rid of, which was funny because I thought it was gonna be seafood coming from the Philippines.  So yeah, so the dairy. I was gonna say, yes, I'm not surprised at all, Donna. It definitely, the majority of people that find it hard becoming completely plant-based do have trouble getting rid of the dairy, but I'm gonna come back to that in a moment because I think we all know by now that there is a substitute for any kind of dairy that you're hooked on, whether it's cheese, butter, yogurt, ice cream. Really, there is a plant-based milks.  Oh, that's right. Yeah. Yeah, so like my family, my kids, that's how I introduce plant-based with them is using a lot of alternatives that they also would enjoy. When you say you did the three days of juice fasting, first of all, you did three days fasting then, say in a week, then were you eating regular food for the other four days in a week, then did you start fasting again or? No, it was just the one time thing. So that was October 2017. I did a three-day fasting the last week of October, then after that, I just started eating whole-food plant-based. So a lot of green. And I tried to get rid of the white stuff, the vegan junk food. And yeah, so I was basically eating regular plant-based food I was eating. And then I tried to like do at least a day a month fasting just to kind of reset my digestive system. So yeah, so that practice really helped. And also when you were asking about the exercise, I used to enjoy a lot of running prior to like what happened to me and so I started to go back to that. Yeah, but now it's more of my family and I will do a lot of hiking. So that's our main mode of exercise is hiking. We do like recreational biking together. We enjoy a lot of outdoor stuff together. I love how you brought your family into this new journey of yours. That's fantastic. You do have pictures of your beautiful family spending time out in the outdoors. Where's this photo taken? This one was in Flagstaff. It's called Walnut Canyon, which was like a cliff dwelling for ancient Americans, like Native Americans. So we were in the Sedona area in the spring of this year. Awesome, that's so great. All right, I have a question for you, Donna. And I think this is one of the biggest misconceptions that people have about vegans. Do you lack energy on a planet-based diet?  And he would like tell people like her energy is like way up. And I used to now like do a lot of things around the house. My husband is very domesticated. God bless him. Like, you know, I really have him. I'm blessed with, I'm pampered basically with like stuff around the house. But when I started going plant-based, I started contributing more to like just things that we do around the house. I mean cooking more, just yeah, doing stuff. And yeah, my dad really notices that because he lives with me. My mom and dad lives with us. Awesome. That's great to hear because I do wanna talk today about some vegan athletes that are actually competing or have already competed in this year's Tokyo Olympics. So it is a fact that there are vegan athletes out there. They are very, very strong, very successful sports people as well. So here are some of the awesome plant-based athletes that have competed this year. There's Team USA soccer player, Alex Morgan, who has won three Olympic gold medals and a bronze medal at this year's Tokyo Olympics in soccer. Canadian skateboarder, Mickey Puffer, also competed this year. Polish-American skater, Amelia Brodka, has been vegan for 10 years. There's a couple of Aussies in this year's Olympics that are vegan. Australian sprinter, Morgan Mitchell, ran in her second Olympic Games. And when asked how she became vegan, she said that her now ex-boyfriend showed her some documentaries that turned her instantly vegan. No surprise there, as Donna, you have mentioned that sort of was the segue into you starting your journey. By the way, if there's anyone watching this show and does wanna watch some documentaries about the vegan lifestyle and plant-based diet, I really do recommend Cal Spiracy. Dominion is another one. Dominion is gonna be a shocking one. This is likely to, if not turn you vegan, at least think about what it is you're putting on your plate and where it came from. Very shocking footage that is very also informative. And it just shows a lot of what happens behind the scenes in the animal world. Another documentary I highly recommend, which has really been a game changer, literally. And that's the name of the documentary. It's called The Game Changes. This is one that a lot of people might remember that you can watch on, you can see on Netflix. And the other one I was gonna say is what the health. What the health is an awesome, awesome documentary as well. So many documentaries out there. We will continue on without talk about the vegan athletics. Donna, I am gonna ask that we take a quick break for some messages and to the viewers, please stay tuned for more of Billions Vegan World. Hi, I'm Rusty Komori, host of Beyond the Lines on Think Tech Hawaii. I was the head coach for the Punahou Boys varsity tennis team for 22 years. And we were fortunate to win 22 consecutive state championships. My show is based on my book also titled Beyond the Lines. And it's about leadership, creating a superior culture of excellence and finding greatness. I feature a wide range of amazing guests who share valuable insights about how going Beyond the Lines leads to success in everything you do in life. I'm looking forward to you joining me every Monday at 11 a.m. Aloha. Welcome back to Lillian's Vegan World. I'm your host, Lillian Nkumik with Think Tech Hawaii. I'm also a vegan chef, recipe developer and author of Hawaii, A Vegan Paradise. My awesome vegan cookbook is available on Amazon, stores all around Hawaii. There are over 120 plant-based recipes and lots of Hawaiian favorites that I've veganized. I had the honor actually last week of cooking for another one of Hawaii's legendary chefs, Chef Alan Wong. It was an amazing experience. He sat at my table for one of my seven course vegan dinners with his wife. It was his first vegan course, full course, and he loved it. There's a little video I talk of us kind of goofing around but do check it out. Here's the video with Alan Wong. So continue on as I normally do.  So thank you so much. I hope you enjoy this and tell all your 10,000 million followers about it. So I hope that's what you're doing. Thank you very much. Everything was wonderful. Thank you. Thank you so much. Thank you. Thank you. Thank you. Thank you. Thank you. Alan, can we take a photo of you? Thank you. Are you sure? No, are you sure? You sure you're... Wait, yeah. I'll look. I'll look. I'll look. I'll look. I'll look. I'll look. Yeah. Yeah. So that was my little dining experience with the awesome Chef Alan Wong and it was definitely, definitely an honor to have him sitting at my table. So back to my beautiful guest, Donna Narona from California. Donna, welcome back again to the show. Thank you. What have you been cooking up? Tell us about what you and your family, your plant strong husband and children eat on a regular basis. So on a regular basis for protein, we use a lot of mushrooms. We use a lot of tofu and lentils and beans. We had like, you know, in the pandemic, we bought like big sacks of all the beans, different kinds of beans. And yeah, my kids, they like tofu. And so that's what I switched to, you know, instead of using chicken and the other proteins, that's what we use.  We like to go to try out different cuisines. So Japanese, Mexican, even Mediterranean. And so we just make it plant-based. Awesome. The Mediterranean cuisine has actually a lot of awesome vegan dishes. Do you consume oil? No, so I don't, when I cook, I don't consume oil just because of the research and, you know, the articles that I've read about it, it's not good for the body for so many reasons. So I use water or I dry, you know, I dry, what do you call, saute. My husband, though, he prefers with oil. He feels like the taste is different. And so that's kind of where I respect his opinion as long as he's plant strong. So yeah. And then eventually, actually, I was very surprised because he told me that he sees himself going full plant-based in three to five years, that's what he said. That's wonderful. That's great. My husband still claims he could never go vegan, but, you know, I never say never when it comes to the plant-based diet. Right? Especially with you as a chef.  My husband eats probably some of the best food on the island, vegan food. Exactly, yeah. So he's kind of spoiled, but that's awesome. What about, so you mentioned you don't, you don't eat processed food, junk food, which is great. I've been known to indulge every now and again. Yeah, absolutely. I won't lie. No, I won't.  I was whole-food plant-based all the way like the first year or two. And then when we go on vacations and my husband loves chips and my kids do love chips. So, you know, like I've kind of given, you know, like I do eat it. I need to do better though, because I saw myself doing better before, so I need to be more on track with that.  So I think whatever you're doing, you're definitely doing it right. And one of my mantras is moderation over deprivation. I think that when you really are so hard on yourself and set yourself up for disappointment, I think that can really kind of steer you off the path.  But again, there's all these things.  I cook with it a lot and do dress my salads and stuff with a lot. So there's people that do, don't do oil, people that do, don't do sugar. What about alcohol, Donna? So alcohol, I typically don't drink, but this summer I've been to like, I have friends who like to drink. And so I've been drinking. I've been enjoying some rosé and some beers. So yeah, I mean, it's not typically what I do, but like what you said, like moderation, right? Instead of deprivation. So that's what I've been doing. Like I've been enjoying social time with some friends and yeah, eating, you know, alternative food, like alternative snacks. Yeah, no, I totally agree. I mean, I love to, I live in Hawaii.  Exactly, yeah. I don't blame Hawaii for my drinking habits, but I definitely am a wine drinker. I enjoy a glass of wine with dinner every night. So yeah, definitely moderation over deprivation.  One thing, talking about fasting, I am actually an intermittent faster and I fast for 20 hours every day. Oh wow, really? Yes, I've been doing that for about 10 years now.  It's actually less. I'm not grazing for four hours, but I do start my first meal at five PM and then nothing after nine PM. So I have found that for me fasting, I have had guests on my show talking about intermittent fasting. It is a game changer. Fasting is something that I really recommend people look into because it can, it gives your body time to heal itself. When you're constantly trying to digest food, your body's working over time to, you know, do all that and it doesn't have time to rest, which is what your body needs to heal. So intermittent fasting is another thing that people can look at if they're really, you know, interested in getting their, you know, their food and diet on the right track. Yeah, I agree. Actually, my husband and I do that. We do eight, 16. Yeah, and it's, you know, I did five, 19, but it wasn't because I have little kids and if they don't see me eating, they ask why am I not eating? So I had to adjust it. But yeah, definitely I agree with you. Intermittent fasting, my sister actually who's trying to lose weight also has been seeing some results with IF. So yeah, yeah. Yeah, that's something still quite a lot of people still haven't heard about intermittent fasting. So definitely look into it. If you're interested in cleaning up your diet, losing a bit of weight along the way, although it's not a diet, definitely not a diet. It's just about eating within a feasting window, a certain amount of hours every day and then letting your body rest for the other hours. And when you think about it, if you're sleeping for on average eight hours a night, just skip breakfast and you're already, you know, you're already fasting without even thinking about it for 12 to 16 hours. So it's not very hard to do. And I'm one of those people that think honestly, breakfast is not necessary. That's just me, just my opinion, I'm not a dietitian or nutritionist and I don't know what your lifestyle is like.  So anyway, there's lots of so many athletes and congratulations to all the athletes that performed. US basketball player, Diana Taurasi, Jamaican born, heavyweight boxer, Siobhan Clark, Tamara Vibolt, Montreal-based vegan boxer, fell just one win shy of the medal. So congratulations to all the plant-based athletes who show the world that you still have all that energy and strength, even if you're on a plant-based diet. Donna, we are going to start wrapping up the show. Would you like to leave a message with our viewers? Yes, you know, take care of your health. It's always a choice what you put in in your mouth. You know, there's so many marketing, so many commercials, but at the end of the day it becomes a choice. And I hope for you and your family you will make a healthful choice. There's so many literature, so many resources like Lillian's YouTube show, they're available for people to really maximize and be educated. So my hope is that you and your family will start considering a healthful, a plant-based diet, a plant-strong diet, because it's such a blessing not only for your family right now, but for many generations to come. Absolutely, perfectly said. And I couldn't agree more. And if you're thinking about pre-workout snacking, getting back to the athletes, stick to light carbs, bananas, dates and apples, veg news and awesome site where you can get a lot of information from vegnews.com also recommends tart cherries are a good source of energy and antioxidants for inflammation reduction while bananas fight muscle fatigue and prevent saunas. If you're sipping on water and then tend to drink a lot of sugary energy drinks, cut them out, go for coconut water, which keeps you hydrated with electrolytes while fighting fatigue. Post-workout snacking, eat within an hour, it's beneficial due to food's power to rebuild, restore and rejuvenate overworked muscles in the body. Again, thank you everyone for watching. I hope that you gain something from Donna's journey. I thank my guest Donna and look forward to seeing all of you viewers again on another episode of Lillian's Vegan World. Stay safe and aloha.


We know how 10,000, 10,000 Ukrainian civilians and soldiers have been victims of this conflict, of violence, but on the other side also 100,000 Russian soldiers. And for me, our bodies that ended up in the war machine, many times also young lives emulated on the altar of old and new irons. And this is, by the way, how a systematic rearmament can take place. Yet it should be clear that weapons only serve to die and to make people die. And the point is, why should we accept death as the inevitable solution to conflicts?  And it is a policy which denies its own task, which renounces itself in favor of war and violence. So how to stop the war with negotiations, with mediations? And let me put a last question. Why has Europe not assumed a mediating role? That means peace negotiations. This is the point for me. Peace negotiations and pacifism would be a very good idea. Unfortunately, we cannot afford it. And I would say that sending weapons is the only way why I'm here today. So that's the only reason. If not Western help with weapons, I may not sit here. My child may be dead for now. If not assistance with weapons, we would be doomed. So that's just the opposite situation. We badly need military assistance from the West. I think that's quite simple. That if not for the help with weapons and with other military assistance, that would be more torchishampos. That would be more people died in Kiev. Kiev was encircled, but Kiev was not occupied. That would be all over Ukraine. I guess you see these maps that appeared before the invasion, because that was, by the way, a long attempt to talk to Putin. Macron talked to Putin, Biden talked to Putin, everyone talked to Putin. No results, absolutely. 28th of February, we have the invasion. That was a very long story. That was months before that. Nothing happened. I want to say to Donna Teller that I think you are 15% right and 100% wrong. I think that all wars are terrible, but I think that we need to make distinctions among wars. I think that it is a primary moral obligation to defend oneself and one's family and one's community. And it is a primary moral obligation. It is a duty to defend the weak. And neither of these two things can be done without power and sometimes without force or violence. Now, you shake your head, but I know of no circumstance in which a power launched a war of aggression and in the middle of it decided that they'd made a moral mistake and went home. I think that everything about pacifism goes against everything we know about the history of the human heart. Generally, pacifism likes to speak in a very high-minded, lofty tone of morality and moralism and so on. My own view is that pacifism, unless the entire world becomes pacifist tomorrow morning, pacifism's consequences are actually immoral. My position is not the position of indifference. I am on the side of European people, but I am also on the side of Russian people. I am against leadership, against leaders who are not responsible. This is the point. I don't think as a philosopher that polymos, that war comes first and then peace is something that we reach later. I think, and it is the big result of philosophers like Manuel Levinas and after the Shoah, and the idea that peace is the relationship with the other. We need the other. And we need today a policy of cohabitation for the European peoples. And Ukrainian and Russians are European peoples. And this is, for me, the point. Let me just say that the one thing you omit, you cannot make an equivalence between the Russians and the Ukrainians, except insofar as they're both dying and they're both being killed. What we've learned with Ukraine is that today we have people able to risk their life for freedom. And it's very impressive. It's true in Ukraine. It's true in Taiwan. It's true in Iran. It's true in Venezuela, in Cuba, in many places in the world. And we have in Europe and in the US, I believe to be able to reform our countries and to support freedom, and to make the necessary changes because they're huge, to support freedom in the 21st century. So that's, I believe, the big lesson of Ukraine. And especially for the Europeans, it's a tough lesson.