hink that the discussion is discussion is important for that reason that we try and identify them soon and the one that I was going to just start with an alternative to Lynn is that I think we have to address the elementary school budget question that has been raised by the school committee though it would take one other person to agree to have that placed on the agenda for the 31st since I'm just one person but I'll start with Lynn. Andy I fully agree that we have to discuss the elementary school I would like to also there's two other one other place where we've had a request with regard to the FY 23 budget and that is reparations and so I think we need to place that on the list as well thank you Michelle this is more of a procedural question you had said that we need two people to support something being discussed Andy was that is that in our rules somewhere or is that just a no we just said that we would do that as a matter of course that you know it's not in the rules but it was just that we wanted to try and have some sort of process to get forward and if there weren't two people who thought it was worth spending the time on that we would note that by the way I might as well ask right now since Lynn has put has mentioned reparations can I put you down for a second so that we can get past that of course you can okay so that's on the list then do you have others the other things you've thought about for I turn it to Kathy well I support you and Lynn on the the school conversation absolutely but that's all I have for right now okay Kathy um yeah this is um short thinking as I understand this the short version of the report before the version that has all the sections in it is what I'm thinking is I think we need to have a paragraph or two and I wrote way too much for you on the discussion we had with um public safety but we had a series of voices uh asking to reduce the police budget specifically so I think we need to include a paragraph so if we are doing everything but the schools we're we're saying yes to I think we should do a paragraph or two on why we're endorsing what's been proposed to us and I tried to pick up as much of a flavor of that conversation um because I thought it was a really good with Earl's voice I'm talking about moving a program in developing a program so I just think it would be good to just acknowledge that we had had that but keep it short so it's not so much sing sing leg out and just on reparations I know Lynn you wanted to put it on but I I think it's a more of a future issue but um I'll look forward to the discussion uh okay is I agree on the public safety by the way so I'll make that a second uh just to get it on there because I do think that there was a we do need to pay attention to the public hearing and um it was one of the issues that was raised significantly during the public hearing and uh therefore it has I think it has to come forward um there was another issue that I think was raised during the public hearing that I was thinking about but it really has to do more with the capital um improvement plan and future capital planning in that senior center space um we do need to acknowledge that we had comments about that but um I'm not sure that it's an operating budget question and this really is um we need to focus on the operating budget Michelle I just I would like to respond to what Kathy just said about reparations um and just really clarify what the requests are from the African Heritage Reparation Assembly for this body so there are two requests the first is that the town council will agree to have free cash moved in to the reparations fund as they did last year in part as part of this discussion and then there's the discussion the second request which is for permanently earmarking cannabis tax revenue for the future FY 24 and on so I also want to remind folks that we were charged with identifying a funding stream and our charge is completed in June 2023 so that's what we're trying to do um so the the conversation that we're that we'd like to have and that we'd like for the finance committee to have is in two parts the first being moving free cash the second being the cannabis tax revenue thank you I think that the uh complication in uh John or Paul can um or Sonia can add to this and explain it too the transfer of money um to stabilization funds is not ever a part of the operating budget that's being proposed for the next year because it's really funded from the prior the current year it um what happens at the end of the accounting process for the present year since there's no um place in the budget that says transfer any funds to stabilization funds it's not included in the budget and um since our responsibility is to say what we're recommending to the council that it can do and should do in relation to the budget which is either to accept the budget or to propose a reduction but except for the one in piece which is the elementary schools if requested by the school committee we can't add it makes it hard to um say that that's really a FY23 budget issue Sean do you think I stated that right or yeah I mean I guess I'd want to hear from Michelle if she means the same as last year meaning the same timing as last year which again is when we do the the free cash transfer transfer or if she means as part of this discussion if she means now um yeah thanks Sean so I recognize what you're saying Andy and I understand the way the process works and I'm not requesting um that Paul or Sean or that any of us make a motion to change the budget budget with respect to reparations what I'm asking for is for this body to have the conversation now and make a recommendation so the town council can as they did last year approve moving money in the fall into the reparation fund I don't want to push that conversation off if you feel like it's not part of sort of the box that we're working in right now I'm okay with that I just want a commitment from you and from the committee that will have that conversation along with the second request about the cannabis tax revenue um so that it can get back to the town council to vote on so that that's that's the I hope that makes sense and answers your question Sean and Andy no it does and um Sean uh last year we were doing something at this time of the year because the action it was taken at this time of the year it doesn't have to be repeated which was to create the fund yeah but we didn't fund we didn't fund it until the fall so we didn't fund it until right Paul so the recommendation that was made to the finance committee and then through the finance committee the council last year came up in the fall after free cash was certified yeah I mean I think my recommendation is to as Michelle said have it on an agenda there's going to be other things we need to meet about in June I already know a few that are sort of outside the budget process but we'll need to go to finance committee one is the centennial funding um that we've or learned you too so we're going to have meetings in June and I think having this be separate from the budget process because it's not in the budget but having it on those agendas I think accomplishes everybody's goals. Sonia I just wanted to remind everybody that until the books are closed and that usually happens like August-September time we won't even really have the final number for um what came in for for cannabis revenue taxes until then so we normally don't have any conversations about any transfers from free cash until it's certified and then we have all those numbers so we'll know whether we have 150 or 175 that's getting transferred so just want to remind everybody we won't have those numbers plus uh first certification and you had reported to us at the time that you discussed the third quarter budget report for the current year that we have certain concerns about what is going to happen within the fourth quarter in the year end uh because of all of the inflation that we're now facing right so Kathy I think I'm going to be echoing what's being said but I just checked because I want to check my memory we had this discussion after we put the budget to bed last time we had it in June um it it's on the June it because it got referred from the council on June 4th was on the finance committee's agenda the AHRA proposal so we were we were first getting the budget done and then we were having this discussion so I I'm not saying not to have the discussion and not to schedule it but we it was separate because it actually the referral came in and we we had those two very long meetings um because we had a whole meeting around Crest too so I was just looking at when it was on our agenda last time and we'd done the budget piece first um before we came and looked at what I what I meant about future it's because it's an allocation of uncertain amounts of money when we're sitting here talking about it so it was in a slightly different time period but very close to first doing the budget I want to be very clear my reason for requesting it is because it was requested of us so in my mind it fits into the same category uh as the other two items they they're outstanding questions they were advanced to us we can have the discussion we can either make a decision or defer a decision but we at least need to have the discussion that's my only basis for bringing forward both well for bringing forward reparations thank you so I think that the the the difference is getting a narrower because it's not a question of discussing it it's a question of whether to discuss it on May 31st or um put it into a June meeting but there's no disagreement that it should be on the agenda for discussion is that fair summary so is there anything else that um you want to identify now for uh the 31st so let me leave it as as I said before um please give careful consideration to whether there are other sections of the budget that you feel need to be um talked about further either so that we can have an understanding of what it is that we want to say in our report or because you might want to consider um actual action and be prepared when we start the meeting on the 31st to talk about that um if not I think that we um certainly um anticipate that we will have discussion about what it is that we are going to recommend to the council on the elementary school issue that was raised by the school committee and that we are going to talk about the public safety issues in general um in order to make sure that we as a committee are comfortable with the response and Kathy actually has done some significant work on this already and I think I will need to talk with her about whether to just send that to to the committee in advance or but I'll leave that for a separate conversation. Lynn? I have a it's a process question uh first of all on the agenda uh even though we may list these three items can we make sure we list another item that's broad enough that anything can be brought up under the discussion uh and the second is are we going to be looking at the draft on the 31st or how are we going to complete the draft so it's prepared to go to the council um in within the required time period. Okay it's a good question I'm just repeat what I said before is the proposal is that a deal with us this year and that is to do a brief report to the council on our recommendation for the budget and I mean it can be as simple as a page saying that we recommend approval of the budget as recommended by the town manager or that we are adding in any exceptions that arise from motions on the 31st and that that can be sent so that we meet the 30-day deadline and then indicate in that there will be a more complete report forthcoming and I was not anticipating at this point scheduling a meeting that if there's a request to schedule a meeting to talk about the draft we can do that otherwise I would choose to report draft in a more similar format to other kinds of reports we've been doing Michelle. My question is right along those same lines so I remember you saying that we would take our assignments and create some paragraphs or one paragraph for and so what exactly would you like to see in that paragraph I know you I think you sent an example and when would you is that part of the bigger report what's the deadline on that? That's part of the bigger report and so you know it could be like later next week is fine for that like Wednesday or Thursday but I think that what we really want to do is avoid repeating anything that's in the budget itself you might refer to it but I don't think we need to repeat what's in the budget because the budget's already been completely written and it's very extensive but if there's information that we received during presentations that was additional to what is already in the budget book that that's the key so if you post questions and or answers to questions that it provides additional information that that's the subject matter in that way we can keep the whole thing briefer all the way through trying to make sure that and what I'm going to do is work on sort of key overarching issues and try and get that draft out fairly quickly so that there's plenty of opportunity to respond to anything else okay so to get to the I have to see if I can find it quickly but we already posted excuse me that posted there is yes we did post the we had to post the 31st already because since Monday is a holiday it made the posting time requirement this morning so Athena's already posted the meeting for next Tuesday and the way that it reads since you may not have it is that we would start with the public comment after convening the meeting and the reason for putting public comment at the beginning is that if there are members of the public who want to comment on any budget sections either that we've identified or not been identified that we really should hear from the public before we get into the discussion rather than after under the circumstance in the next item is sort of the general overall budget review questions discussion item that I have put into every agenda during this last period and the reason is just so that we can continue to have general open discussion about the budget and the third is FY23 budget review budget recommendations to report process so those are the items that are on the posted agenda and it is already out there so anything else see there's no hands up I think that we have completed our business for today and we know what the task is for next Tuesday and once we get past public comment I think we'll go we'll start with the school budget so with that we'll consider this meeting adjourned and thank you


The issue with feedback and deep learning comes primarily about the nature of what deep is and that's relating ideas. As opposed to giving the student more of that surface level knowledge of here's the knowledge, here's how you get more knowledge, how you learn. You need to construct your feedback more in terms of how do those things relate. Going to that notion of what are the similarities and differences between these two ideas. Can you start to build a higher level generalization? Can you start to see how those things relate to each other? And those are the kind of feedback questions that helps the student get out of that first level of surface and start move to that process and that self-regulation. And you certainly want that deep level to see those relationships. In many ways the nature of feedback, three questions, the three levels, doesn't change surface to deep. It's just the emphasis and the orientation about who's doing it. But certainly you do want at the deep level to get students to see the relationships between ideas. The difference between feedback at the surface and the deep level is one is oriented more about the content at the surface level. It's giving the students the right information, allowing them to not have too much and not have too little so that they can actually start to memorize, they can start to learn, they can start to over-learn things, they can see. The deep level, the feedback should be more about the relationships. How do these two things relate together? What is the big idea here? What's the generalization? How do you get from here to there? In many ways the nature of feedback is not that different. The purpose is slightly different, but the nature of it is not that different. All the time, if you can maximise feedback about where to next, you're doing a great favour to your students.


The Ministry of Health, Wellness and Elderly Affairs wishes you a happy, healthy and safe Christmas season. As we celebrate in a COVID-19 environment, let us remember that this season is about family and friends sharing and giving. Let us focus on the positive aspects and maintain the protocols to prevent further spikes in January. As we embrace this festive season, let's remember that isolation and quarantine measures help reduce the spread of the coronavirus to our friends and family. If you have been exposed to the coronavirus or have signs and symptoms of COVID-19, please limit your contact to others and visit the nearest respiratory clinic. Let's keep each other safe. As the holiday season approaches, there is no better time to say thank you. We at the Ezra Long Laboratory remain committed to providing cost-effective, quality, standardized, client-oriented service. We wish you a safe and healthy Christmas and a fruitful 2022. During this time, we remember our loved ones. Many of us have lost family and friends while others admitted at the respiratory hospital. However, we pledge to go above and beyond for your loved ones. Please continue to adhere to protocols. Merry Christmas and a Happy New Year. As we celebrate the festive season and look towards a new year, let us all play our part in order to return to a state of normalcy. An increase in our vaccination rate will help us achieve this. Vaccination against COVID-19 and strict adherence to the protocols remain the best protection for you and your loved ones. Get vaccinated.


Hello and welcome to the Grand Line Review, your source for everything one piece. Today we're going to be doing something just a little bit different by playing some one-piece based fictionary using the wonderful vessel of Scribblio with some Grand Line Review Patrons. If you want to be involved in future shenanigans, then please do check out patreon.com slash Grand Line Review to find out more details. But for now, enjoy. I'm sorry this was absolutely trash. The hints of the top aren't even helping me. It just looks like the stone. Oh, they're very helpful. I see what you were doing. The yellow things are actually very helpful. What? No really no offense, Menchogeta. You just don't draw well. Speaking of sucking it up, what's happening here? It's five letters somehow. I'm drawing it abstractly. I'm not not sure who or what that is. All right. What is this? How is that sugar? It's a knife. Oh my god, please draw it. Yeah, M'Hoff is on the right track. It's just not safe actually. Actually, yeah, I mistyped it. I knew what it was. Don't even look at it. That's supposed to be eyes. This is interesting. Oh, wait, wait, I know this. I know this, I know this. Hey, I got it. Hey, that was our best one. Oh, how are you all guessing this? It's very simple, Leo. The blue line. I was focusing too much on whatever the black thing was. What are you even doing there? It looked like the start of a leg, like reclining. Damn it, Karu. It looks like a pineapple, but it isn't SpongeBob. There's not enough of pineapple. Now it really looks like a pineapple. There's not enough. 100% on the right track. Think pineapple. No, not carrot. Pineapple. Who had a pineapple as a head? That was a good one. Guy from... I know. What?  Yes, mom. How is that? Yes, remember Lucy because I'm a pineapple? This head looks like a pineapple. Very abstract. I made this list and I have no idea what the hell's happening. Oh, who's that angel character? Hey, thank you. Oh. Who's that angel character? Something. Thank you. No one's going to answer me? Maybe the green one. Emma, I'm true. The answer is literally 10. This is interesting. Quite the drawing here. Yes. Emma, yes it. Wow, all right. This is unenourished. Did someone say that? Hey. That helped. Rebecca. Don't say it. Yes, I got it in just time. My game's weird. They just completely forgot she existed. Wow. I was looking for a decent skin color and it turns out we don't have one. That is perfect. That's all you should need. Now you've put people on the wrong track. Yeah. What? How did you guess Arlong Park out of that instantly just by the time? You just need to look at the letters. It's clearly Arlong, so Arlong. What? Look. Look at that. Of course. You know what? What? Oh, look at that. Wait. Oh. Oh. Come on. I see. Oh, I think that's cheating. That's clearly a lesson. You're going to do it without it. You draw him. Geez. I drew his logo. You draw him doing it. That's like drawing Superman and not putting the rest of it. That's cheating. I would have not have gotten that. That is not true. Patman. I guessed everything you'll think, but for I am so mad. Don't say it. Not everyone's guessing it. Well, too late now. Thank you. Patman. What? Where is this going? A little bit abstract again, but not as much. No more abstract. Oh, gold. Oh. It's a guy. And it's the guy. Yeah.  I think that's a very good drawing. Oh, yeah. Oh, I just got it. Yeah. Well done, everyone. Oh, I can't remember what that guy's name is. Oh, I mean either. Actually, wait. Yeah, me neither. Everyone's staring at Google's names. Come on, guys. You can do it. I can't do it. We can't do it. I know who it is. I just don't know the name. I'm stuck right now. You can do it. Oh, wait a minute. Not him. Ah, I'm stuck. Oh, my God. None of you. Good job, too. I knew where it was. I couldn't remember his name. It's a really good drawing, though. I got it. This is like really nice. Yeah, drawing.


Hello and welcome to AllVersity. I'm Shane and I'm going to introduce you to the project. So we get this question around here a lot. What is AllVersity? Well it's a global collaborative and as an educational platform. It's based around the belief that everybody in the world deserves free access to a great education, especially the world's poor. And so to do this we're building a website and it's one part online academy and one part digital textbook. Let's take a look at the course navigator page and here is where students are going to find and sign up for courses. You can see here that we're building AllVersity for everyone. So you're going to find lessons in everything from personal finance to internal health and from physics to development economics. Let's take a look at a course maybe this one right here. This is a really interesting history course that we're working on. You can see here that it's laid out just like a syllabus that tracks students progress. Student performance is then followed up here on this bar at the top. And to the right you can see you can download the course and carry it to places with no internet where it can then be used offline. But we scroll down and check out one of my favorite lessons. It's about Marco Polo and the Silk Road. You can see here that each lesson begins with a short lecture video and then students can go on and check their understanding by answering some quiz questions like this one. Students can also answer review questions which are basically just sort of essay questions. It's supposed to test the students' ability to write and perform critical thinking. Then they can take a look at a summary of the lesson. They can maybe read a text about the topic like this one. They can check out web links that will lead them to other corners of the web. These things are all being called lesson elements, all this stuff to the left here. And they are designed to strengthen students' multiple intelligences and cater to different learning styles. They're also meant to give teachers a wide set of tools to build effective lessons. There are also real-life example videos of people using something from the lesson in a real or realistic situation. And then our students are also meant to get up and do things, so we have individual and group activities. Students will also be able to participate in social and collaborative learning with our Ask a Question feature. This allows students from everywhere to ask and answer each other's questions. All this is being assembled by teams from around the world and the courses are being built using a streamlined version of backward design, which has been a leading theory in education for some time now. We often get asked, why are you doing this? The answer is simple. It's because we believe in the potential of our students and we want them to be able to make the most of it. We have lived and we've traveled and we've studied in other corners of the world and we have seen people in those places working really hard for a good life and a good education, but not always being able to attain that. With the web we know we can jump over a lot of the traditional barriers that have stopped people from having those things, so join us and be a part of making education truly for all.


studying Romeo and Juliet. Here's how you can analyse Act 2, Scene 5. Juliet opens a 9-bit pentameter and she says the clock struck 9 when I did send the nurse. In other words, the nurse left at around 9 o'clock, however she's still not returned. We can see here Juliet is really impatient. Juliet's impatience grows. She's saying here is three long hours since she saw the nurse. Suzuru is used here to illustrate that Juliet is really impatient. Moreover, this similarly shows that Juliet is saying if the nurse was young and if she understood true love she would be faster in bringing back news from Romeo. The nurse then arrives and Juliet's repetitive questions here show that she's really keen to find out what's happened but we can also see she has a really close relationship with the nurse. Yet the nurse is tight-lipped and these exclamatory sentences show that she's pretending to be really tired so that she can't speak about Romeo. Yet Juliet is impatient and the repetition of the words good here as well as this imperative sentence shows that she can't wait for the nurse to sit down. She needs to know what's going on. The nurse then asks these rhetorical questions and these questions actually create a really humorous atmosphere. Where's the audience is supposed to be laughing by this stage? Juliet adds to the humor by asking this rhetorical question. Basically what she's saying is how can the nurse say she's out of breath if she has the breath to say out of breath. This makes us as the audience laugh. The nurse lightly criticizes Romeo for not being a suitable husband and she uses these words that belong to the semantic field of body parts to show that she knows that Juliet only loves him because she is sexually attracted to his physique. Yet Juliet won't let the nurse off the hook and these series of questions show that she wants to know will she marry Romeo or not. The nurse tries to avoid giving her an answer by using these exclamatory sentences. Yet she finally gives in and she asks this question in order to tell her what Juliet needs to do next. She uses alliteration hair to tell Juliet that she needs to hurry to Fire Laurence's cell. She then finally reveals to Juliet here that Romeo is waiting at Fire Laurence's cell to marry her.


Nigel, a draw against 12-year-old India's super talent Praganananda. Your feelings right now? Well, yeah, it's unusual to be playing someone who's 40 years younger than me and also, I think, more than 40 kilos lighter than me as well. So, yeah, I think it was an interesting game and I managed to create some chances. And at some point my energy deserted me. I blame Raymond Keane for having his 70th birthday party last night which I had to attend and drink copious amounts of alcohol. So I think it just sort of deserted me at the last moment. He defended well, but I think I missed a chance at some point. Is it psychologically uncomfortable to play against someone who, like you said, is 40 years younger and 40 kg lighter than you? Well, you know, I was a prodigy myself once upon a time. So it doesn't bother me that much and he's obviously a very strong player. I was looking at his games and he has a very, very, what I would call a mature style of playing. You know, sometimes these kids, they don't have too much understanding and he has a very good feel of where to put the pieces. Actually, I think his strength is his strategic understanding. You know, rather than tactics, because youngsters tend to excel in tactics. Of course he can play a good tactical game, but I think his real ability is his understanding. Tell us honestly, how much did you prepare for today's game? I prepared quite a lot. You know, I was looking through, it's very disconcerting when you're looking at games from the under-8s championship and things like that. So I tried to concentrate on the more recent games in the last year or two and not look any further back than that. I've seen him around. No, I mean, obviously, in my book, anybody who's over 2,500 is a GM and he may not have the title yet, but that's a mere formality. He's already considerably stronger than a number of grandmasters. So while drawing with him, with the black pieces, you're not too unhappy about it? I would like to have made more from the game, but you know, it's no disaster at all. So I tried, I wasn't quite good enough on the day, but it's fine. And after studying his games, what do you have to say about his potential? Well, the interesting question will be actually in a few years to see, I mean, it's still early days. He looks very strong indeed, but you know, sometimes these prodigies fade a little bit. I don't think so in this case. I think he'll probably go a long way. You mentioned last night was maybe a bit too much of wine. Are you planning to take some rest or? Completely forgotten about Ray's 70th birthday party. He's like Her Majesty the Queen. He has his actual birthday and he has an official birthday. So it was his official birthday last night. So I completely forgotten about it until like 20 minutes before the event itself. So by which time I'd already had a few glasses of wine, which was a bit of a mistake. Right. Well, I'm not going to keep you away from a few more glasses of wine. Have a good evening. I'm going easy today, actually. I need to recover a bit. All right. Well, good luck for the rest of the tournament. We'll have you back here, I'm sure. Yeah, thanks.


Live from San Francisco, California, it's theCUBE at VMworld 2014, brought to you by VMware, Cisco, EMC, HP, and Nutanix. Now here are your hosts, John Furrier and Dave Vellante. Okay, welcome back everyone, live in San Francisco, this is theCUBE, I'm John Furrier, my co is Dave Vellante, our next guest is Chris Bull from America's CTO for VMware here, breaking it down. Chris, welcome to theCUBE. Thanks, John. Great to have you. Great to have you. Obviously I see you with your EVO Rails on the intro segment, we high as Dave is. EVO off the rails or on the rails, obviously you guys are laying out a vision and with some specifics around it. So with the dockerization, with open source, obviously apps are driving, and we pretty much called that, it's pretty obvious, we called it a while ago, but it is kind of on the stake in the ground, apps are driving everything. So the infrastructure has to be programmable, this is the number one thing that people are talking about in terms of the tech geeks. Infrastructure as code, programmable infrastructure on demand, whatever you want to call it, developers just want access resources, this is the cloud, this is also an on premise dynamic. So what's your take on that, EVO Rails, on the rails, off the rails, where's it at? It's 100% on the rails. This is our future unquestionably, and I'll tell you why. Look, IT professionals have much more important things to do than to do Monday in IT tasks, right? Storage provisioning, compute provisioning, network provisioning, security provisioning, and operational management are commodity IT tasks in the sense that they're non-differentiating, everybody has to do them extremely fast, and everyone in the world has to do them. I should not be trying to build a custom solution of what is a commodity IT service for every business in the world. I should have that delivered in software, I should have that delivered as software as a service, right, I should get an iOS-like experience to bring this software down and simply simplify those operations. Why? Because when I don't have to do these things, right, now my folks are free to do what's really important, to innovate, to drive business innovation, right, to research emerging security threats. That's what's important, and that's what EVO Rails is all about. So if I'm a person at a company, large company, and my job is provisioning infrastructure, and I'm really good at it, what would you advise me? I would advise you to start thinking beyond what you normally do, because that's not your value. Think about like electronics technicians 25 years ago, right? Those, we had folks that were really good, I was one of them, at finding transistors bad on a circuit board. If I was still trying to do that level of specialization today, I would be out of work, right? The industry's shifting, its agility is what's demanding these differences. So focus on what's going next, focus on integrating services of brands you trust, right? That's really where the value is going to be going forward. Chris, I got to ask you, first of all, it's music to our ears, we love the messaging and it hangs together beautifully, it really is relevant. Innovations about the next point of failure, you move to that next point of failure, you brought up security threats and mundane tasks. Automating away is an advancement trend, right? So when things are happening, automating mundane, repetitive tasks reduces things to automation, right? Talk about that piece and what is that next point of fear? When I say fear, I mean next pressure point could be security, so when you guys come in and say, hey, we're going to automate some mundane tasks, what is specifically those tasks that you guys are targeting initially and how do you guys sequence other things around the automation piece? Yeah, I think the easy ones, right, are things we've already been doing, right? Compute and storage, automation are big. Beyond that, if you think about where networking and security are going. Like if I'm going to take out my iPhone, right? If I'm going to call somebody right now, I don't know anybody's phone number, I might know two phone numbers today, right? What do I do? I tap on their name, but think about security, right? We're basing security on an arbitrary IP address, a number that can change, and people have to sit at CLIs and program all this in day after day after day after day. Why am I doing that? Security should be based on an application container, it should be object-based. People have done that because they've been doing it this way their whole lives, but give that up, right? Free yourself to really focus on what really matters. So let's talk about that, because Steve Harris was on yesterday, and again, great session, because he's just so candid. XCTO at VMware, as you know, is a great guy. He has a perimeter-less IT, which in a way, he's teasing out basically security, but the concept is not just around security. Could you talk about what that means? Because this kind of teases out kind of the direction that everyone's going. Yeah, I mean, it's complete overkill in traditional IT if you think about our security models. It's like saying, it's like, all of us have worked it for a company and somebody holds onto their job, right? It's like in New Jersey, if I go to pump gas, somebody will stop me and say, no, no, no, it's my job to pump your gas for you, right? I can't do it myself. They still do that in New Jersey? They still do that in New Jersey? What exit? What exit? Any exit. You can't pump your own gas, right? So there is definitely going to be some friction with people wanting to do certain things because they've always had that control point, but the industry's just shifting beyond that. I don't think there's a question. Now you gave a talk on Monday with Docker, better together was sort of the theme. Can you help us understand, sort of maybe sort of the premise of that discussion, but when VMware with containers and when best without? Yeah, you know, it's an interesting concept, right? Right now when you think about containers, it's mostly being used to drive third-platform applications, right? Stateless architecture, scale-out architectures, and that's where the focus has been. Now the challenge with the container approach right now, and I know Bengal will be on later, right, is that they do a tremendous job ensuring application and data portability, right? But the service stack that sits below that is still a problem. I've talked to multiple customers who have told me they love the portability aspects. However, to actually take the application and data and redeploy it somewhere else, to rebuild the service stack on new infrastructure with often new tools, it's two weeks optimistically to do it, right? It could take months depending on what kind of certifications I have to do. With VMware and having that consistent SDDC, that consistent API that I can run in public cloud, I can run in my private data center, I can run it in an outsource, or I can run in a colo, I can deploy these apps anywhere in the world, and I don't have to even worry about the infrastructure. Customers that are taking this approach are saying that they can see a full QA cycle on a redeployed application in less than a day. And the prerequisite there is some degree, Chris, of homogeneity, can you describe sort of that requirement? Yeah, you know, for us, right, what we're providing is there is a homogeneity aspect to it in the fact that you're opting into a VMware-based API set. You know, even some heavily outsourced customers I work with, they're dictating that they still want the outsourcer to run SDDC from VMware simply because it's going to give them flexibility if they want to leave that outsourcer's relationship. It's in the outsourcer's native interest to just say run on our custom stack because in the exit cost would be tremendous, right? But customers still want that assurance that, you know, if I don't like the relationship with one, I got thousands of other outsourcers globally that I can actually work with. Okay, so I don't mean this as a criticism, but I just want to understand it. So, right once run anywhere becomes right once run anywhere that has VMware stack installed. Is that correct? Am I understanding that? No, you're not. You're not, because right once run anywhere is a theoretical piece. Yeah, sure. If I have zero management, zero security, zero logging, right, zero capacity, zero disaster recovery, then it's technically true. Run anywhere means if I start something on Amazon and I move it to Google, I have to start all over again rethinking how I'm doing all those operational issues, right? They don't just magically appear again. So, that's that- Well, rethink and provision. That's correct. But right once run anywhere is essentially a fallacy is what you're saying. It's conceptually- It's correct. It's conceptually correct. In practice, it's not viable. Right, the operational stack always has to be there, right? We make that operational stack consistent in multi-provider. Other providers don't, right? If I'm a single service provider, right, even if I have a distributed architecture, I'm going to make it easier for you to go to my data centers, but I'm not going to make it easy for you to go to anywhere else because I'm giving you all the management and tooling. What we're saying is you can start in our data center, you can go to a partner's data center, you can redeploy it to your own data center, all the tooling and management stays the same and that's a huge cost savings. Right, so if I'm bad, I'm going to do a deal with you guys, I'll do a deal with Amazon, I'll do a deal with Google and that's how he's going to grow his tam. Right, right, yeah. I mean, and there's workloads where there's workloads where you don't care, right?  And what we're saying is, is that there's multiple models, right, there's other applications where I work with organizations where they have to get deployed globally, places where there isn't an Amazon data center, right, or it's a small office and that's what they need us for those flexibilities. So, there's going to be use cases where you'll use both in our opinion. So, what do you guys see as you have a solution of, let's just take a step back and talk about virtualizations roadmap. So, virtualization obviously been a great enabler. What does the EVO and the self-defined data center stacks that you guys are working on mean for virtualization for the folks out there who have been following it might not be in the, you know, inside baseball of what's happening? You know, what is this next wave of virtualization and what is it, is it abstraction away? Is it still multiple hypervisors, multi-cloud? What is the specific virtualization trend from your perspective? Yeah, I mean, the specific trend is the fact that, you know, we started on virtualization and basic server consolidation, right? It was all about the VM. The industry has moved, right? There's so much demand for agility today, right, that it's not just about provisioning the VM.  But that's just a fraction of the challenge today, right? What we're talking about with software-defined data centers, how do I instrument and virtualize storage, networks, and security, right? Things that everybody still needs. That's what's important and that's where the industry has gone. So when you can get all of that working collectively together, right? Now you have something really powerful. Our theme is, is when you think about infrastructure automation, it should be a feature. It shouldn't be a professional service. And that's what SCC is about. I can go and buy a competitor. That's your point about abstracting away the mundane task, right? Absolutely. And there's a huge IT services industry that has built, I mean, I've been in IT 22 years. My entire career is, let's encourage diversity and basically make everybody build their own custom solution and that fuels a multi-billion dollar IT services model. What we're saying is, customers are getting, are smart enough, they're figuring out that game and they're pushing back and they're saying, okay, yeah, they're giving all these pieces and parts, but what does it cost to build and maintain? And is that really the business model I want to be in? So let's just pretend I'm a CIO for a second, right? And we're in IT. We've been all in the IT world. We've seen the waves. Okay, Chris, you're on my staff. You're my chief IT guy, Chris.  I got the apps coming in. I have, I'm investing a boatload of cash in all kinds of new apps with workloads that are in drive revenue. Certainly we've got some cost-cutting things going on with IT, but all I care about is I got to hire some developers. I want more apps. I want my customers being served. What does this mean for us? I just want it to work. So what do we do? That's exactly it. If you look at public cloud models today, the reason developers want to go to public cloud is because infrastructure is a checkbox with an API, right? It's code. That's what it is. And that's what we're working to provide here. So I get the entire infrastructure with a northbound API. Developers use the tools. If you stopped my session, you saw developers had no VMware touch, right? They were using all their native tools to actually do continuous integration and do updates and it was running on our stack in the back end. Our opinion is to automate that mundane stuff, yeah, we can do it really efficiently. And nobody is as concerned about, what are the interconnects there? Because it just has to work. It has to be the black box. But what's important is, I need choice of APIs and choice of interfaces northbound to hook into the developer tools. And that's why we're doing tremendous work around supporting OpenStack, something we've been working on for the last several years and we're going to continue to innovate there. So I got to ask you two weeks before we talk about the entry. You might have heard sitting around waiting, stateless applications is really a nice use case for Docker, developers love it. Stateful needs is also more of an enterprise feature. So if you, we love talking about the OS, right there. The OS is now the cloud, it's distributed. And I think Bill Fathers, I don't know, Ragu pointed that out yesterday in his keynote. So if that's the case, having a stateful component is key. How does Docker play well with that? And because VMware could add value there, right? So if I let the stateless and APIs develop and all that stuff gets more secure, whatever you want to call it, however that plays out, that's cool, that's working. I think the stateless, rest API, restful apps work. Great, right. Stateful is the issue. Docker, some people are like, hey, okay, we haven't seen that much here. So what do you guys, what's your take on stateless versus the stateful aspect? Yeah, I mean, when we have a stateful application, that's where you need to have services in the infrastructure that can provide the resiliency and the availability and the performance for that stateful application. So what we feel is even if you want to use Docker, if you need state, then we can provide those services for you, we can do VMotion under the hood, so you can still get the best of both worlds. You're going to get persistent data, you're going to get some of the hooks and integrations that Docker has as well. But to be specific, you guys see that as a real value ad for VMware on the state piece. Without question. Okay. Without question. But our real value ad is our massive ecosystem. It's the fact that we're the only vendor that can truly provide the entire infrastructure stack virtualized as a service northbound to a developer application, right? And beyond that, we're now providing through our project Fargo, right? A framework for extremely lightweight virtual machines that give you all of the benefits of the virtual machine plus all the benefits of the container as well at the same time. And we think that's going to be container Nirvana going forward. Talk more about Fargo. Can you explain what that is? Yeah, Fargo is going to, it's works in conceptually like a container architecture in that I can freeze and partition off child virtual machines just like I can freeze and partition off OS instances, right? There's a copy on right architecture with it. So now for each child, when it wants to write anything new or persistent, that's going to just stay in the child image. I can provision these children in less than one second. And we've already tested in scale to the hundreds here. So this is very significant in terms of massive provisioning very lightweight virtual machines. I'll have a shared memory state and I'll have a copy on right memory state per child. So this is really exciting technology. There's not a hypervisor vendor on the planet that can do anything remotely close to this. And this is not something new that VMware has been working on in the last few months. We've actually had this in development for more than four years. We saw the need coming, we've been working on this for some time and this is very mature technology. It's not a Hail Mary, you're throwing the Hail Mary here. Not at all, this isn't us, this isn't reactive at all because we've been working on this for more than four years. So the consistent theme I'm hearing is that relative to competitive hypervisors, like you said, hats off to them, but I don't think anybody's arguing that the maturity, the robustness, the ecosystem within VMware is substantially greater than anybody, and Microsoft included. Then there's open source, right? So basically you're laying out the roadmap for this industry. Just as Paul Moritz said, software mainframe. Basically caught us on a copy of that roadmap and a different software model. So the premise then is that you can stay ahead of that open source innovation for quite a period of time, right? I mean, from a business model, business plan standpoint. Is that? Well, it's a combination. Are you thinking about that correctly? We're innovating an open source too, right? Like look at the contributions we continue to make to Nova and Neutron and OpenStack, they're very significant. But let's be clear here too, right? There's some folks that are extremely religious about open source and I feel that the entire stack has to be open source and community driven. Let's call it 10% maybe of the world. 15% maybe. Yeah, and there's certain vendors that are very opinionated there. But here's the problem or the flaw in that argument. Our competitors, you look at cloud providers, right? Amazon uses open source components but they have a proprietary stack. And because of that, they can ship features in weeks. If we honestly think that we can sit on our hands and wait for a community to bless our features before we ship them, we're insane. I'm saying the premise is that you will stay ahead of that open source. Exactly, just like Amazon is, just like Microsoft is who has a proprietary stack. So we're straddling the fence, right? We want to be, we're being good community citizens, we're providing the open source interfaces that our customers want. And at the same time, we have to innovate through our stack. Now just one other point I want to make on that, you know, people say, well, what's in it for VMware? Why would we do that? Why not just circle the wagons, right? It might force people to stay in our API set. If we go open stack, it might be easier to switch out of VMware. And I'll tell you why. Our SDDC value proposition in the TCO savings we yield is so compelling, we're going to win that stack on merit. We don't need to worry about customers pulling out because we know they won't want to. So we're really putting our bet behind our technology. We're that confident that people are going to stay with us because they want to, not because they have to. So given that, if those assumptions are correct, that says the business model's intact for a long time. Relative to existential threats like open source. If you embrace it and you can stay ahead of the curve and you can balance that and earn the respect of the community, then you win. We are working hard to be a trusted partner of our customers and to do that, it means you have to truly listen to their needs, understand them and give it to them, right? When they need them. And that's our embracement of open source technology and open integration across our portfolio. So I got to ask you the hard question and what the crowd's challenging you on. I'll say that you guys have huge customer base. So you guys certainly do a great job there. So I really want to drill into that. But the questions that come in on Twitter, EVO rail, the more I understand VMware's EVO rail, the more complicated the server world has become. Kind of teasing out the counter argument that you're actually making it more complex on the server side. When simplicity and agile seem to be the goal, how do you respond to that question? The server world is complex. I met with the CIO about a month ago in Atlanta and he said, you know how many server and integration engineers I have? I said, how many? 65. He said, should I be employing 65 guys? I know that CIO. Okay, right? And I'm like, no, no, you know, you should not be in this business anymore, right? That's not where the value is. When you're paying people to do that, their focus is again on commodity IT tasks. It's not on driving business value and business differentiation, right? Which is where that money should be spent. So the future is in these appliance like technologies, whether that be through converged infrastructure, whether it be through hyperconverged, like our EVO appliances, because again, it takes out the mundane, it frees your staff to do the things that matter, to focus on critical applications. Senior Vice President of Phillips two weeks ago in theCUBE told us that 85% of the spend at Phillips, multi-billion dollar multinational company, 85% of the spend is non-differentiated. So everything's going to a consumption based model and all their vendors have to sign a deal that says, yes, we will do business that way. You guys actually signed it. Many didn't and they're not doing business with them anymore. They can't deliver the consumption model there. So okay, we got to wrap up. I'll see this impacts things like VMotion and other things you guys have going on. Certainly not, it's complicated under the hood, but if you guys can make it simpler, which your goal is, it's great. How do customers get started in this area? So let's just take EVO Rails or self-defined data center. What do you prescribe as the action item for CIOs and large enterprises that want to do the transformation? Yeah, John, I'm glad you asked that question because I get it a lot. And here's the thing, right? You look at the end state and you're like, wow, I love it. I love the value proposition of SCDC. I'm not sure where to get started. Think about, even if we consider EVO for like a 39 or a 395 type SLA, there's plenty of workloads that would run really well there. Think about development and test starting there. Think about your tier four backend IT reporting applications. Those are things that it can live on a lower SLA. You can get your feet wet there. Think about other workloads. Like if I have web scale applications and platform three applications, if the resiliency and performance is already built into the application platform, I don't have to run that on hardware that provides those same benefits. I can run that on a scale out architecture with locally attached storage. Now again, since we already have persistent storage in the platform, you can certainly run more workloads there, but most enterprises are conservative. So start there. Maybe you look at VDIs, another workload, and then you can continue to go up the stack from there. So pick something that you know has value to you, workload, go focus on that and then incrementally expand throughout. That's what you recommend. Without question. Okay, Chris Wolfe, the CTO for VMware for the Americas, former analyst, certainly in IT, 20 plus years. You've seen the changes. So I got to ask you, lay out the high level bumper sticker for VMworld this year. What is the game changing top line summary for customers and partners this year? What is the big bumper sticker if you had to put that on the car? We understand you and we understand the industry more than anyone else today. Okay, we are here inside theCUBE live in San Francisco, day three, wall-to-wall coverage, yesterday day in 41 interviews, setting records, VMworld's always back to back. We got no breaks till 12.40. Stay with us, we got more action coming. This is theCUBE live in San Francisco, VMworld 2014. We'll be right back.


At the recent gathering of the House of Representatives Committee on Appropriations, Congresswoman Marcy Captor commended Navy leadership on efforts to create a greener, more energy efficient force. I read with interest the article that was in yesterday's paper, USA Today. I hope I brought it with me. Yes, here it is. I don't know how many of our colleagues got to see this, about a military that could be more powerful by focusing on energy independence. I can honestly say your branch of the military has had more aggressive interest in this than some of the others I had expected more of. I want to compliment you on that. I want to thank you for being focused on the future, not the past. From the Defense Media Activity, I'm Petty Officer Matthew Halls.


Welcome to the Dr. Gundry podcast. Well, after my recent interview with Dr. Joel Furman, I got a lot of questions about his stance on oil. Now, as some listeners might know, Dr. Furman and I don't exactly see eye to eye about the benefits of certain plant-based oils. That's why in today's episode you're going to learn why all oils are not bad, find the truth about canola oil and learn why my critics are simply wrong about olive oil. If you use plant-based oils, then you're not going to want to miss a second of this one. OK, so first of all, the first question is why do some health professionals say all oils are bad? Well, we really have to go back a number of years to the work of Ansel Keys. And you've heard me and listened to me and read about me writing about Ansel Keys, who was a professor of nutrition at the University of Minnesota. And for those of you who are history buffs, Ansel Keys was actually the creator of the K-Ration that kept U.S. troops alive and fed during World War II. And the K-Ration was named after, you name it, Dr. Keys. So when Dwight Eisenhower had a heart attack in the mid-1950s, Dr. Keys, who's a PhD, was tapped to figure out what in the world had happened to Dwight Eisenhower and why this famous general and president would have a heart attack. And Dr. Keys was a nutritionist. His entire life's work was in nutrition. And Dr. Keys did a number of studies right after World War II, looking at the incidence of heart disease and the amount of saturated fats and fats overall in diets in countries around the world. And he actually looked at over 20 countries, and his research was distilled in the now famous Seven Countries study in which Dr. Keys looked at the amount of fat, particularly saturated fat in people's diets and correlated that to either a high risk of heart disease or a very low risk of heart disease. And he was actually a, had a bully pulpit because he was actually appointed by the president to figure all this out. At the same time, there was a professor in England, Professor Jutkin, who had actually looked at very much the same data and concluded that it actually didn't have anything to do with fats. It had to do with sugar in the diet and that the fat and sugar were actually correlated in the diet. In other words, if you were eating a high fat diet, the odds are you were eating a high sugar diet, a Western diet, which is true. And Jutkins said, no, no, no, we got it all wrong. You actually have to implicate sugar, not fat. Now Dr. Keys was a better public speaker. He had the bully pulpit, and so Ansel Keys won that war. And so the low fat craze got started, and that actually started the American Heart Association, Low Fat Diet Recommendations. And that started the low fat movement. So the whole idea, as fat was evil, came from Dr. Keys. Now what's really interesting about Dr. Keys, and I've read everything he's ever written, and I have actually interviewed his housekeeper, Dr. Keys, when he retired, moved to a village in the south of Italy, right above the town of Aciiroli, where the world's longest living people now live. And Dr. Keys actually is the tide for the oldest living nutritionist. He lived to be 102, but Dr. Keys, according to his housekeeper, actually loved olive oil, and we'll get to that in a minute. So the original anti-fat doctor, in fact, used a lot of olive oil. His legacy persists, and if you read any of the bloggers of keto movements, of paleo movements, you'll notice that Dr. Keys is vilified. And I think it's unfortunate, because he really didn't say that all oils are bad. He was a big fan of olive oil. But his point about saturated fat was interesting, it actually doesn't correlate with other studies as we'll get into, but that's what started the fat as evil. Early in my research into fats, I was fascinated, and you're going to learn all about this in the energy paradox, that one of the worst fats in our diet is actually not ingested by us. It's actually manufactured in our liver, and it's called palmitic acid, so named because palm oil has palmitic acid in it, but the vast majority of palmitic acid in you, sometimes called palmitate, is made in your liver from fructose in your diet. And you've heard me talk ad nauseum about fructose, and one of the really scary things about fructose is that if you want to increase the bad lipids in your blood, one of the best ways to actually make fat, bad fat, is to eat fructose in all forms, including high fructose corn syrup. And sadly, our American diet is based on fructose, as you've heard before. So the fat that occurs in our bloodstream actually comes from the sugars we eat, exactly what Professor Judtkin said so many years ago in answer to Ansel Keys. So the research has come around to say the fat theory was wrong, and we'll get into some of the studies about that in a minute. Okay, so are there bad fats? Well, it really depends on what you mean by fat. When I was at the University of Maryland years ago as a heart surgeon, my colleague did some very interesting studies looking at the effects of eating a Big Mac on the flexibility of our blood vessels. And I actually use a test looking at flexibility of blood vessels in my office. It's called the endopat. It comes from Israel.  And he showed that in fact if you ate a handful of blueberries before you ate that high fat meal, then you would pretty much prevent that becoming inflexible blood vessels from happening. He also went on to show that even olive oil would do the same thing, although not to that extent, but he also showed that eating a handful of blueberries before the olive oil would completely prevent that effect. And I've published data that in fact polyphenols like in grape seed extract, like in French maritime tree bark, and in fish oil another fat makes blood vessels flexible. And if you take away those polyphenols, then people's blood vessels become stiff. And when you reintroduce those polyphenols, those blood vessels become flexible.   Okay, what about Pufas, polyunsaturated fatty acids? Now there was a huge debate following the low fat fear that polyunsaturated fatty acids are really good for the heart. Now polyunsaturated fats mean that, let me back up for a second, so saturated fats mean that there are many chemical bonds between fatty acids in a long string. And there can be short chain fatty acids, not too many fatty acids in a row. There can be medium chain fatty acids. The most famous of the medium chain fatty acids is MCT oil, medium chain triglycerides. Triglycerides are fatty acids. And there's long chain fatty acids. The most famous of the long chain fatty acids are EPA and DPA and DHA in primarily fish oil, although we now make these out of algae as well. And the most famous of the long chain omega-6 fatty acids is arachidonic acid, which is so called the evil omega-6 fat. Now so there are omega-3 fats, there are omega-6 fats, there are omega-9 fats, which is olive oil, there are omega-7 fats, there are omega-5 fats, and so we have a mixture in our diet of all these fats. The two that get the most interest is polyunsaturated fats, where these chemical bonds are missing hydrogen atoms in at least one spot. If it's missing one hydrogen atom in the bonds, then it's a mono-unsaturated fat, one unsaturated bond. If there are many missing bonds, then they are polyunsaturated fats. And then there are saturated fats where all the bonds are formed. So what's interesting about polyunsaturated fats is they are highly touted as preventing heart disease. Now there's some degree of truth about the benefits of polyunsaturated fats, and it's the nuances of these fats that are important. You're going to learn in the energy paradox that, believe it or not, there is a polyunsaturated omega-6 fat that is critical to forming the membranes in your mitochondria, the little organelles that actually produce energy. And it's actually an omega-6 fat, that evil omega-6 fat, and it's called linoleic acid. There's an omega-3 fat that's a cousin called linoleic acid. Now there's a difference between the two, linoleic and linoleic. And that makes me want to go to one of the most famous studies of the benefits of fat in the diet called the Lionheart Study, Leon-L-Y-O-N, but most people call it the Lionheart Study. In this study, it was a five-year study of people who had suffered a heart attack, and they were put on a diet that either was the Mediterranean diet with added alpha-linoleic acid to their diet in the form of a spread that was basically made out of canola oil. There's that word. They were matched against the American Heart Association low-fat diet. The trial was supposed to go for three years, and the end game was looking at new events, new heart attack, need for stents, need for coronary bypass surgery. The trial was halted at the end of three years because the Mediterranean diet with the added alpha-linoleic acid vastly had reduced new heart attacks, new stents, new bypass. By a huge statistical margin was actually a 30% reduction compared to the American Heart Association low-fat diet. So the trial for compassionate use was stopped so that no one would have to continue on the American Heart Association low-fat diet because the other one beat it. Now that trial was continued by the participants, and a subsequent study was published at five years showing that the results held at five years. Now the results of this trial have been looked at for almost the last 20 years. This study was originally published in 1999. Another study was published in 2006 looking at which components in the two diets made for all the difference, and despite the wildly different components of the diet, the only component that actually accounted for the difference was the level of alpha-linoleic acid in the blood of the participants, which was what they were given as this spread. Nothing else, cholesterol had no impact, amount of polyphenols had no impact, amount of fish, you name it, amount of red meat, nothing actually correlated with the findings except the level of alpha-linoleic acid in their bloodstream. Now I think that's a good segue into canola oil because this study used basically a component of canola oil in their spread. Now I've been, in recent years, a fairly staunch critic of canola oil despite knowing this data. And I became, I was a big fan of canola oil, in fact if you look at my first book there it was, huge benefit because of that study. But subsequently almost all canola oil in the United States and Canada is genetically modified so that it can be sprayed with Roundup. And the fact that it was sprayed with Roundup and it was also genetically modified made me change my opinion that canola oil was no longer an acceptable oil despite knowing the benefits of the high amount of alpha-linoleic acid in canola oil. Recently there have been several non-GMO organic canola oils that have come on the market and those of you who are fans of canola oil because of the Lionheart study or the Leonhardt study, it's back on the good list with the proviso that you've got to find organic non-GMO canola oil. And it's still pretty rare, but it is available. So you no longer have to fear organic non-GMO canola oil when you find it. And that's based on the Lionheart study. Again what's really striking about that study, and they've been examining this study for years and years and years, the only thing that correlated that made a difference was the presence of ALA in the bloodstream. I mean it's pretty actually striking. Okay, what about omega-6 fats? Aren't omega-6 fats bad? Well, it depends. You have to have omega-6 fats to make the membranes in your mitochondria. So by definition, omega-6 fats cannot be bad because you need linoleic acid in your diet because you don't make it. You do not manufacture it. It's called an essential fatty acid just like there are essential amino acids because you cannot manufacture either alpha-linoleic acid or alpha-linoleic acid. You have to have them in your diet. But what's happened in our diet is that the ratios between omega-6s in our diet and omega-3s in our diet over the last 100 years has dramatically changed. Normally, if you look at hunter-gatherers and they're eating wild animals, grass-fed animals and they're eating tubers, they have in general a ratio of omega-6 to omega-3s of about 2 or 3 to 1. In other words, there's about 2 to 3 times omega-6 fats in the diet than omega-3 fats in the diet. That seems to be about right.  And the fats in your brain are long chain omega-3 fats, particularly DHA, and long chain omega-6 fats, particularly arachidonic acid. And they're about 1 to 1 in your brain. So when you hear that arachidonic acid is somehow evil and it causes inflammation, your body has specific enzyme systems that take primarily the short chain omega-3 and omega-6 fats in your diet and through enzymatic steps convert them into long chain omega-3 fats. What's fascinating is we use the same enzyme system to make omega-3 fats long as we make omega-6 fats long. And what's happened in our diet is that we now have anywhere from 10 to 20 to 30 times the amount of omega-6 fats in our diet compared to the omega-3 fats. So if you only have one enzyme system that works on both sets, it doesn't take a mathematic degree to realize that if most of the fats in your diet are now omega-6s, you will use that enzyme system to make primarily omega-6 fats. But we'll get to a fascinating omega-6 fat in just a minute, which is now one of my new favorite fats. Okay, here's the deal. Omega-6 fats are in pufas. They're in corn oil, they're in cottonseed oil, they're in soybean oil, all of these industrial process oils that are in all the foods you eat. But the biggest problem is the animals we all used to eat, whether they were chickens, whether they were cows, whether they were sheep, or whether they were fish had in general a normal ratio of omega-6 to omega-3 of about 1 to 2 to 3 to 1. But now that we've changed the diets of all the animals to an omega-6 based diet with corn and soybeans as their primary food, we've totally changed the fats in those animals that used to be incredibly beneficial for us and balanced in their ratio. What's more, early on, farm-raised fish, farm-raised salmon, were fed a diet of ground-up small fish because they were cheap. In fact, you've heard me right, you've read me right, and in England, when I lived in England with my family, chickens were fed ground-up fish because it was so cheap.  Ground-up fish became too expensive to feed to farm-raised fish. So now ground-up corn and soybeans are fed to farm-raised salmon. So amazingly enough, farm-raised salmon now have high levels of omega-6 fats rather than high levels of omega-3 fats because they're no longer fed the same food. They may look like a salmon, they may taste like a salmon, but they're now an inflammatory food just like an organic free-range chicken, which is fed organic corn and soybeans, is an inflammatory food rather than a good food. Just like corn-fed beef is totally different than grass-fed, grass-finished beef because of the inflammatory fats that they've been fed. So that's the problem. Okay, back to olive oil. You've heard me say over and over again that the only purpose of food is to get olive oil into your mouth. Is olive oil really that good for you? Well, if you remember, olive oil omega-9, a mono-unsaturated fat, isn't either good or bad. It is really kind of a fairly neutral fat. But the benefit of olive oil is the amount of polyphenols that it carries. Interesting fun fact, polyphenols are in the fruits of plants. And they're there actually, as you've heard me say, as a protection, among other things against sunburn, among other things against predators, particularly insect predators. And surprisingly, the polyphenols in fruit leaves are actually more concentrated than in the fruit. So that's why I take olive leaf extract because the polyphenols are actually higher in the leaves than they are in the olives. The olives are another great source of polyphenols. But when you press those olives, depending on the polyphenol concentration in the olives, that's the benefit of the olive oil. And that's why I always tell you, more bitter, more better in terms of olive oil because that bitterness is the polyphenols that you're taking. So the olive oil is there to get polyphenols in your mouth. Now I don't think it's without chance that two of the longest living blue zones use a liter of olive oil per week in their diet, and that's sardinia and creed. There are other blue zones that I write about in Acheroli where olive oil is also a huge part of their diet. But perhaps the best study backing the benefit of olive oil is the Predomet trial in Spain, which is a recent trial where they took people very much like the Lionheart study where people had an initial heart attack and were given a stem. And these were people 65 years of age and they were randomized into three groups. Now for simplicity we'll kind of not dwell, well yeah we will because it's an oil. So everybody had to follow a Mediterranean diet. One group followed a low fat Mediterranean diet. The second group had to use a liter of olive oil per week and they had to go back to the clinic once a week, turn in their old bottle of olive oil and pick up a new one. That's exactly what people were doing. The third group ate the same diet except they had to eat the equivalent number of calories in nuts, particularly walnuts. They were followed for five years. The initial trial was actually to look at new events of coronary artery disease. So the olive oil group and the nut group had a dramatic reduction in new events, approximately a 30% reduction compared to the low fat Mediterranean diet group. But the trial, what the trial found was expanded into other areas and one of those was memory. And what they found was the people in the olive oil group and to a lesser extent the nut group had improved memory at the end of five years, in other words when they were seven years old, then they started with compared to the low fat group who actually memory as you might have expected declined during those five years. And as you'll learn in the energy paradox, what they found was that the olive oil group had a dramatic reduction in the amount of a fat called ceramides in their blood compared to the no olive oil group that had a high level of ceramides in their blood. You're going to learn all about ceramides because ceramides are manufactured by your ceramide, a chondria from palmitate, from palmitic acid. And guess where palmitic acid comes from? You make it from fructose. It's the only place in your diet that you get it. And so what they found was, and what I urge people to do in the energy paradox is you want to reduce your ceramides. You want to reduce your ceramide production. And as one paper that I cite famously said, death by ceramides. And if you want to lose memory, if you want to lose energy, then by all means increase your ceramide production. And if you want to gain energy and gain memory by everything that you can do, decrease your ceramide production, and olive oil helps to reduce ceramide production. Another huge reason to get that olive oil into you. Okay. What about olive oil raises cholesterol? Well, if you like the cholesterol theory of heart disease, and that is one theory of heart disease, then you should know that if you like that theory, that it's small, dense balls of LDL cholesterol that have the potential to oxidize. And oxidation is actually, if you like the cholesterol theory of heart disease, is the problem with small, dense cholesterol. What's fascinating in my work and other people's work is that the polyphenols in olive oil actually reduce the oxidation of LDL cholesterol. Which may be why high olive oil use, like in the Predamids study, dramatically decrease the new incidence of coronary artery disease in that study versus a low-fat diet. Now, do cholesterol levels go up on olive oil? Many times they do. But that has nothing to do with oxidized cholesterol, as I constantly reassure my patients, and has nothing to do with whether or not you should lower your cholesterol.  And there's nine calories of fat per gram of olive oil versus, or any oil, versus only four calories per gram of protein or carbohydrates. So there's twice as many calories per gram of olive oil, of any oil, as there is in protein or carbohydrates. But one of the fascinating things that has been borne by multiple studies is that a calorie is not a calorie. And you're going to learn this over and over again in the energy paradox. And that explains, actually, why in the Predamids study, despite consuming a liter of olive oil per week, that's about 10 to 12 tablespoons of olive oil per day. And eating the equivalent calories in nuts, which is mostly fat, the nut group and the olive oil group actually lost weight over the five years of the study, despite being forced to have 10 to 12 tablespoons of olive oil per day, versus the low fat group that actually gained weight during that study. And that's because we take the calories, particularly in carbohydrates, particularly in fruits, and convert them into fat, particularly palmitate, to store fat for the winter, just exactly like a great ape does during the summer fruit season, just like a bear does during huckleberry and blueberry season. We make fat from carbohydrates. Never ever forget that. What about coconut oil? Don't you say saturated fats are bad? Well, it turns out that coconut oil actually does have a benefit. It also has polyphenols. But for you polyphenol fans, there are 10 times more polyphenols in olive oil than there are in coconut oil. So coconut oil does have polyphenols, but it's still not the polyphenol giant. One of the benefits of coconut oil is it is a great cooking oil because it has a very high smoke point. Now that brings me back to olive oil. Olive oil must be bad for you because it starts smoking at low temperature, so that means it's oxidized and oxidized fats are really bad for you. As many of you who listen to the podcast know, we've had one of the world's greatest olive oil experts on the podcast. Olive oil is the least oxidizable oil of any oil. It actually beats coconut oil in terms of not being oxidized with high heat. In 5,000 years of recorded history of cooking with olive oil, something must be going right with cooking with olive oil, otherwise it wouldn't be in most of the longest-lived people's diets. So just because something smokes at a low temperature has nothing to do with whether that oil is oxidized. So quite frankly, I cook in olive oil, I also cook in sesame oil, which brings me to my next point. Sesame oil is primarily a fat of the omega-6 chain, and so gosh, it must be bad for it. But as I study cultures around the world, I've noted that particularly in Middle East cultures, there is a huge amount of sesame eaten and sesame oil being used, the Japanese fry and sesame oil. And anytime I see a culture using an oil like Koreans use, perilla oil, I always want to do a deep dive into why they're doing that. And it turns out with sesame oil, as you're going to learn about in the energy paradox, there's some beautiful paper showing that the omega-6 fat in sesame oil not only reduces inflammation, but actually dramatically improves blood pressure. In a beautiful human trial, people with high blood pressure were asked to take two tablespoons of sesame oil, plain sesame oil, not toasted, a day for 28 weeks. And all of them, these are people with high blood pressure. Their blood pressure normalized while they were on the sesame oil. They then removed the sesame oil from their diet, and their blood pressure returned to the high levels. So after reading that paper and incorporating it into my and my other patients with high blood pressure program, we've noticed in our patients with high blood pressure that their blood pressure is starting to come down quite dramatically if I can get them to use two tablespoons of sesame oil. Now the great thing about sesame oil is it's flavorless, and it has a high smoke point. So you can cook with it, you can mix it in with your olive oil. I'm cooking it half and half with olive oil now. I mix it into my salad dressings. I take a tablespoon of sesame oil every day as part of my regimen. So sesame, the components, the polyphenols in sesame have some fascinating anti-inflammatory processes that properties that we really need to be aware of, and you need to be aware of. Same way with perill oil. You know I've been a fan of perill oil for many years. It also has a lot of ALA, alpha linoleic acid in it, plus it has another cool component called rosemaryic acid, which is rosemary, and rosemaryic acid has tremendous brain-supporting powers. That's why the aceroles in southern Italy chew rosemary constantly and have rosemary in every one of their dishes. And they have more people over 100 per population than anywhere in the world, 30% of that town is over 100, and they're thriving, and I have trouble chasing them up hills. Okay, so that's why these oils not only aren't bad for you, but should be a part of every one of our diets. So critics out there, I'm sorry, Ansel Keys loved his olive oil, and I'm sorry, his research from the 1950s needs a little updating. And please, look at the human trials. Look at the animal trials. One of our greatest neurologists, Dr. Bredesen, my colleague Dale Bredesen, recommends olive oil, neurologists know that there are benefits in olive oil that far outweigh any possible risk there might be in ingesting it. And oil is not an oil, it's not an oil. It's what the oil is bringing to you in terms of its components. And if you really, really want to increase the amount of bad oils in your body, then please eat a low-fat, standard American heart diet with lots of carbohydrates and lots of fruit, and you will manufacture those bad oils. And I've written papers about this. If you want to kick up your triglycerides, which are the number one risk factor in heart disease, please eat a low-fat, high-carbohydrate diet, you'll do just that. And I've documented this in my patients and published papers on it. So our heart recommendation, our heart diet recommendations are flat wrong. So that's it for today. I appreciate you listening. It's time for our audience question. Ricky P. on YouTube asks, in the longevity paradox, you mentioned that high levels of serotonin are good for longevity. SSRI's antidepressants have a bad reputation, which is why I don't take them. But I have taken an herb called St. John's wort, which is supposed to also raise serotonin. And it definitely improves my mood. Do you think I should take it? Thank you. Well, that's a great question. And in fact, early on in my practice of restorative medicine, St. John's wort was on our list, our checkbox of lists that I used on a great number of patients with anxiety and depression to very good effect. You should know, and you probably do know that St. John's wort is the most prescribed antidepressant, which is a natural compound in Germany. And it is the most used for depression in Germany. So it has a very long history of working in depression and in boosting serotonin levels. I agree with you. I am not a fan of SSRI's and antidepressants. You'll hear me talk more about those in the energy paradox. One of the things we're learning is they probably don't work the way most of us thought they were. Having said that, through the years, I've had a few women patients that developed rashes on St. John's wort. And rashes are a described side effect of St. John's wort. So St. John's wort is no longer on my list, although you're right. In most people, it works great, and most people will not get a rash. But I guess I got tired of getting phone calls, particularly from women who have never heard it in a man, that they were breaking out in a rash. So now I use primarily 5-HTP, which is a precursor for serotonin. And I also use a trademark compound called RELORA, which is Magnolia Bark Extract and phalodendrum and arubate herb, to, I think, equal, if not better, effect. As you'll also learn in the energy paradox, the more we can support your gut buddies making the precursors for serotonin and actually making serotonin themselves, the better off we're all going to be in the long run. And stay tuned for the energy paradox, because you'll learn how to do that.  If you're a female, sure, go ahead and try it. But if you start getting itchy or you have a rash, it's almost certainly the St. John's wort, and it's best to stop it and try an alternative. All right, now it's time for a review of the week. Thanks Gaming on YouTube wrote, all of your books helped me a lot in reversing my declining health and your upcoming book, The Energy Paradox, will be mine as soon as I can get my hands on it. Thanks for your great work, Dr. Gundry. Well, thanks for that wonderful plug for the energy paradox. I just put it to bed two weeks ago. It's very interesting writing a book and producing a book during COVID. Let me assure you. It'll be out March 16th and there's so many exciting pearls in there that will really astonish you and what we're doing to ourselves to kill our energy and how we can get our energy back. So thanks for mentioning that. And we'll see you next week. Before you go, I just wanted to remind you that you can find the show on iTunes, Google Play, Stitcher or wherever you get your podcasts because I'm Dr. Gundry and I'm always looking out for you.


So my beautiful people today I am back with another Elden Ring video and in this video guys I'm going to showcase to you how you can get two easy obtainable STR weapons that scale with that arcane. How's it going guys? My name's DPJ and if you're doing enjoyed the video leaving a like really helps out and if you like what you see and want to see more be sure to subscribe. Okay so these pretty little weapons to be honest guys I ain't going to let you down by the disappointment that does come with them. We have the ripple blade and we also have the ripple crescent halberd. These both guys are S scaling with that arcane and as you can see both ain't even fully leveled up yet I leveled them up and the arcane pops to a TS which is great.   I mean ain't the worst in the world I mean the worst weapon skills these weapons could have had but when you got an arcane weapon and things that can scale with arcane and some of the great ashes of wars you can get is slightly disappointing. What I will say is guys what these make is to a great offhand or left-handed melee or arcane melee build weapon have this in your left hand guys and it could come in real handy for your certain build. It really is that simple. The ain't weapons I will ever use but hey video today guys is not about me it's about you guys it's about you beautiful people. So firstly how you get these okay so the first one I'm going to check out is this one right here the Ripple Cursant Halberd. Now this one guys you have to farm so use what you can in regards to buffing that Discovery. Silver tier mask, Silver Scarab helps a ton and even the Silver Pickard Falfi if you have any of them. And to farm this efficiently guys there's three of these dudes who actually drop this it's a low drop chance but hey so if you come up to here the Fallen Ruins and a Lake this is just south of the Dewey Lucaria Academy area. So just here guys so let's go here and I'll show you exactly where you can farm through these enemies. But yeah it's a low drop chance but it's I had them I didn't even realize I had them already. I had them already. I got a couple of them actually but yeah. Okay so from here you want to head to I think this point here or that point there it's between these two rucks guys so we're just going to head in this general direction. Let's just go in that direction right there. Yeah actually I think it's the first one.  So if you come up here guys there's one more right there. Now if you've used a silver pick with foul feet, foul foot even, you want to run back to the grace because if you fast travel back to that grace it wipes the buff so run back there if you've used the silver foul foot. If you haven't just fast travel back and run back here and just repeat the farm guys. So yes it is actually the first well building or broken building you come to and here. Simple as that. Now the ripple blade. Now this is a little more tricky. It drops where actually you can buy it from a vendor called Pidia. I'll show you where you can locate him. Now there's a little twist to this so it's actually it's located right there in carrier mana. You have to come around to actually get to him.  You'll come through the here with the boss. If you haven't been here already you will have to clear out this boss to gain access to this area.  Come and do run his quest line if you want to that's cool. But this is where we need to get to to come and see Pidia. So I'm going to mark there. I'm just going to fast travel too. In fact we'll fast travel to this one here.   Like I said run his quest line is started here. The vendor is called Saluvius. I believe his name is S-E-L-U-V-I-S. I'm probably pronouncing that wrong but either way you actually come to Saluvius rise and you meet him here. Now this guy dies as a part of run his quest line. When he dies Pidia's servants kill Pidia.  That's what I had to do. I come here after I completed run his quest line and he was dead. He was dead but I grabbed his bell bearing and I took it to Twin Maiden husks within the round table. So I've come out here into the three sisters areas guys and we're just gonna run this way. Now we actually have to jump down slightly. I did this absolutely aid since I'm coming back here kind of blind. In regards to exactly where I got a goal so if I fall to my death I apologize. Hello there what are you? What you got for me? Probably nothing. Yeah okay. So jump down here. Jump down here and I think if you look over this ledge you'll see a few platforms you can drop down to. So you can drop down to this one. Drop down to this one. I do believe we go down again. Yes we do. So if we drop down through the roof through the hole.  So if you drop down here. If you haven't been here before and you haven't done run his quest line already the vendor will be alive. You can see there he's dead. You can see for me he's dead. When I got here when I met him for the first time he was dead. So I grabbed his bell bearing. But either way guys clear out his dialogue if he's here for you alive you'll get this. Well you'll get all what you can buy all these what you can see on the screen now this will be his inventory. You can buy all these but like I said guys grab his bell bearing head to the twin maiden husks which we'll do together and I'll show you well exactly what you can buy.  Yeah it's just a habit of mine.  So yes come to the twin maiden husks with the bell bearing then offer the twin maiden husks the bell bearing. Offer bell bearing I don't think I've got any to offer but yeah you do that and I think it's shop too. There we go you'll see you'll be able to buy all of his inventory including the ripple blade. This is where you get it from and there we have it guys. The ripple blade and the other big old dirty weapon I'm using right here the ripple crescent halberd. That's how you get both of them. Both STS scaling arcane weapons. Guys if you enjoyed the video leaving a like really helps out if you like what you see and want to see more out of the ring be sure to subscribe and hopefully my value to four people I will see you on that next one.