The idea here, when we talk about managing stress, we talk about meditation stillness, is you're training yourself to learn to reframe these things that end up being like chronic stress for people in their life. If you train yourself to do that, it becomes easier and easier to be able to do that real time. You are listening to the number one fitness health entertainment podcast. This is mind pump. Now in today's episode, we covered the golden rules for health and fitness. So what we did is we narrowed everything down to the eight most important things to focus on to optimize your health and your fitness. If you don't have these things, everything else almost doesn't matter. So we talk about not overeating. We talk about eating mostly whole foods, drinking water, how to move every day, talk about lifting heavy things. That's important. Good sleep, how to manage stress, and of course how to be a good friend and have good relationships. Listen to the episode for details on how to accomplish all this and how we've done this with ourselves and also with our clients. Remember, we were trainers for over two decades. Now this episode is brought to you by our sponsor PRX Performance. They make some of the best workout equipment you'll find anywhere for your home. They're the inventors of the original and best fold out squat rack. This is something that takes up very little space on your wall.  Now you have a very stable commercial grade squat rack, but they have much, much more.  And gyms are closed right now. A lot of people are buying home equipment. PRX is full of stuff. They've got everything. Go check them out. Go to prxperformance.com forward slash Mind Pump and then use the code Mind Pump for 5% off. Also, all month long, we're running a promotion where we've combined multiple programs, put them in bundles for different types of people. So for December, here's what we've done. We've curated a beginner workout bundle. So with workout programs that are ideal for the beginner, we've created an intermediate workout bundle known as the body transformation bundle. And we've created an advanced bundle for people who've been working out for a long time. That's called the New Year Extreme Intensity Bundle. They're also massively discounted. They contain many, many programs. Each bundle will give you close to nine months of exercise programming or even a little more, meaning you'll sign up and you have nine months of your workouts totally planned out for you, regardless of which level you sign up for. Go check this out, learn more information. And if you like it, sign up. By the way, all of them come with a 30-day money back guarantee. You can find all of them at mapsdecember.com. That's M-A-P-S December.com. So I think we should talk about just the most important rules of health and fitness. And we talk a lot about other topics, specific lifts, best ways to get lean and build muscle and stuff like that. But there are foundational rules that you want to focus on that will give you five golden rules. There's eight, actually. Eight golden rules. But it gives you that will cover most things. You know what I'm saying? I'll start with the first one. And this one, you know, when I first became a trainer, I focused a lot more on specifics and I didn't focus so much on the generals. And I think the general aspects of these rules are what make them so important because they're very important rules. I like we're going here too right now. We recently just had, you responded to somebody I think on Instagram or a forum or someone that was like critiquing one of the programs, right? Because it didn't have RPE in there and it didn't have percentages of weight and this and that. And you know, it's always interesting to me when we get something like that. It's always somebody I probably who hasn't listened to the show very much. And I think the guy admitted that, right? Like I think he didn't listen to the show at all really. He just happened to buy a program and was asking questions and critiquing. And, you know, when we wrote these things and we created the content that we create, we always were keeping in mind the clientele that we train, the majority. I mean, it was how often did you have an athlete or somebody that was actually breaking down their percentage of their body weight ratio to what they were lifting and doing? Very rare. Yeah, very, very rare. And in fact, we were talking about less than probably, you know, 5% of the clientele that we train. So most people, it was about creating good behaviors and good habits and changing their lifestyle more than it was about macros and micros and then breaking down like really advanced programming, right? Because you can get lost a lot of times in the nuance of all these things. And I think that even as long as we've been doing this and trying to relay information about health and fitness, it starts to feel like maybe we're not giving them enough real specific content. But really what makes the most difference are these major behavioral changes. And that's where we should always start. Well, it is. And we worked a lot with the average person, general population. Like if you look at the average person in America, right, we are suffering from an epidemic of obesity and diabetes and chronic disease. A lot of our problems now are the results of our lifestyle, a lot of our health problems. Western medicine doesn't treat chronic health issues very well. Do great with acute issues. You have an infection, you take a medication, you break a bone or you need an operation. It's phenomenal. But when we're dealing with illnesses due to obesity, right? Illnesses and due to poor eating habits or sleep or whatever, Western medicine doesn't have lots of approaches. What we're talking about are lifestyle changes. And this is the stuff that we worked with most people. And I want to talk about the most important stuff. The stuff that really handles most of the issue. For example, I'll start. The first thing is don't overeat. Now, let me explain why that's so important. Okay.   You know, don't eat this, don't eat that. These are really bad for you. But here's an interesting thing. When you are not overeating, the damage a lot of these things do is dramatically dramatically reduced. In fact, there are studies with people who eat what we would consider unhealthy food. And I'm not saying that this is the way you should go. But I'm just trying to highlight how important it is just to not overeat. They've done studies with people who will eat foods that we don't generally think are healthy, but because the amount and calories are low, their cholesterol, you know, numbers and lipid profile improves, they lose weight, insulin sensitivity improves, and markers of longevity tend to get better.  In fact, if you chronically overeat healthy food, you can cause yourself problems. So overeating is the big one. So it's the really, really, really big one. So I think we should talk about how to help yourself or prevent yourself from overeating. Now, one of the first things that I like to talk to clients about is to kind of change your relationship with how you should feel at the end of a meal. Now, the way I was raised, you know, my parents are Italian immigrants, and we tend to eat until we can't breathe. You know, and the question that gets asked around the dinner table, especially for Sunday dinner at my mom's house is, do you have room for more? It's like, how much more can you fit in your mouth? And so I learned this kind of eating behavior where I didn't feel done until I couldn't eat anymore. Where do you think this comes from? Do you think this comes from like the Great Depression and like not having food? And like, because it was so scarce at one point for our parents' generation? Yeah, that was the big issue back then.  And that was always a concern was maybe someday we'll wake up and we're not going to have the amount of food, they're just living off beans or living off, you know, potatoes, whatever it was, that's sort of that's a real concern. And so I think that just generations after that, you know, that was just passed down. And because I got that to growing up was like making sure your plate was completely clean, like we didn't leave any food left over. You know, you always tried to stuff it in while you had it. And while it was plentiful, I never noticed it as much as I notice it now having a one year old, right? So because I see, and even Katrina and I, we've had this discussion, like, you know, she'll be like, we'll be sitting down and we'll be feeding Max and you know, he has portion sizes that we typically feed him and when he's eating really good, he finished all of it. But sometimes when his teeth hurt, or he's not been that active that day, he doesn't eat as much. And I'm constantly reminding her that listen, he'll eat if he's hungry. Like if he doesn't want any more food, like we don't have to force him, like we were not, he's not, the doctor's fine. He says he's fine. He's not losing weight every time we check in. He's gaining weight in a healthy manner. And he's got a great body weight right now. So, you know, if he's not hungry, he's not hungry. I bet you if he doesn't eat very much this meal, the next time we feed him, he's gonna want more food. And so it's, it is, I think it's ingrained in our culture so much that we start to teach it to the kids so early that it just becomes a habit as they become into adulthood. I mean, I mean, again, speaking for myself, I didn't feel like I was finished with the meal until I felt stuffed.  I can't eat anymore. I'm done with lunch because I'm stuffed for dinner. But really, here's a better alternative. Alternative is eating until you're satisfied, not until you're stuffed. Now, this is very, very different. It's very different. In fact, if you eat until you're satisfied, you'll probably end up eating about 70% or 80% of what you normally would eat. It's a different feeling, right? I'm gonna eat and then do I feel satisfied? I think I'm okay now. But you have to change that relationship with that feeling of feeling, you know, that feeling of stuffed, that feeling of I can't eat anymore. Like if you, if that stops becoming something that you think is positive and you think I'm gonna eat until I'm just satisfied, you'll find that you stop overeating. Now, do you guys have specific strategies that you guys would do either with yourself or with your clients to get someone to this? Because that's just so you know, we say that, you know, so easily, but it's not that easy. It's not an easy thing for people to get the difference of, oh, am I satisfied right now? Am I am I full of my stuff? Yeah, that takes that takes some practice to get an understanding with that feeling. You really have to work on your relationship. Are there things that you guys would do with clients? Well, because like proteins and fats are very satiating, I tend to want to start with that food first. And that's something that I had my clients start to kind of gear their meals around, you know, trying to consume that first, and then, you know, the excess and, you know, it's just one of those natural things. Like when you're when you're satisfied, you know, you don't feel like the need to keep consuming and keep keep going in a sense. So that's one strategy that that I found was effective. Yeah, I think it's, you know, it's about becoming a little bit more aware and slowing down helps you do that.  And so I would tell clients, like here's a great tip, I would say, don't drink anything while you're eating.   Well, this is where and this is where we're a little bit different, right? Like, and that's why I wanted to talk a little bit more length with like strategies. I found with clients, this is where the meal prepping, weighing and measuring thing really helped. Like, and I know we've debunked, you know, eating small meals throughout the day is does not speed up your metabolism. There's it's not better.  But what I did like was that it portioned out meals, it forced them to prepare them way and figure out like, Oh, this is what a 450 calorie meal looks like. And this is what it looks like over four or five meals in the day.  So with every client, this was why I like to start them there is to get them to at least feel that and understand like what a 450 calorie meal should feel like and what you feel like afterwards.  Once you're done with that Tupperware, you're done with your meal. There's your 450 calories. If any sort of hunger that they had leading into that meal was completely gone. And what they realized was that, you know, that feeling of being satisfied, it really didn't take very much food to fill that satisfied. And I think most people are so distracted when they eat that they go beyond that satisfied feeling and they over stuff. Totally. There's this saying in Okinawa, and I was couldn't remember what it was or where it came from, but I pulled it up. And the saying is Harahachi Bu, which means eat until you're 80% full. This is kind of part of their culture. Okinawa is also known for having some of the best longevity in health. And if you think about it that way, it's like, and it does require awareness, but ask yourself this while you're eating. While you're eating, have you reached, because you're probably familiar with what it feels like to be full, ask yourself, have I reached 80% of that and then stop? Yeah, it's interesting to me, like most of those studies that they do even on animals, like they find that the ones they calorie restrict versus the one that they, you know, overeat tend to live quite a substantial amount longer. Well, I just, this happened last night, right? Literally. So I'm, because I'm back kind of on my kick right now. And I still check in with myself like this, even all the years of doing this, all the foods that I've weighed and measured. And I think there, and I know there's a study cell around this, maybe you will remember. But I know there is just tracking and measuring your food, what that results in weight loss, just making people aware. So like last night, so last night I finished dinner, I still had room for calories in the day. And I was hungry. And Katrina had just bought this, I love this dark chocolate granola thing that she gets. It's so good and a little bit of almond milk in it or whatever, like that's almost like a bowl of cereal. But it's granola. So I went down and, you know, my first initial thing I would do is just pour it in a bowl and make a bowl of like cereal basically out of it. But I was like, you know what, let me measure this because I don't want to over consume. And I poured it in, you know, a measuring cup and measured two cups, two cups to 600 calories without the almond milk. That didn't even fill my little small cereal bowl up to halfway. Made you really aware of it? Yes. And that just knowing that was enough for me to not overdo that. And I was totally fine. I ate the 600 calories worth it. But I would have filled the whole bowl up or at least three quarters of it up in the past and just crushed it if I'm not really tracking or paying attention. So just by simply tracking and being aware of, oh, wow, that's 600 calories right there. I'm good. I can have that. And then after I ate it, I was satisfied and I was fine. Right. Another thing you could do is set side time to eat.  And that slowing down process does help bring awareness. Now, the second rule kind of helps with the first rule.  And that rule is to eat mostly whole foods. Now, why is that important? There's a couple of reasons why. Number one, processed foods. So when I say whole foods, I mean foods that are basically one ingredient, right? It's like steak is steak. Eggs are eggs. Milk is milk. Processed foods tend to come in boxes or wrappers. They tend to be frozen. They have long shelf lives. Whole foods, number one, tend to be more nutritious. They tend to be healthier. Not always, but they tend to be. The second reason is the most important. Processed foods are designed to make you overeat. Okay. And they do a damn good job of doing that. And I love using this example. I'll do it again. For people who've listened to the podcast for a while, I've said this at least 15 times, but it's my favorite example.   After like one or two, for most people, you'd be, you'd hit palate fatigue and you wouldn't be able to keep eating.  Here's the irony. That bag of potato chips has added oil on top of it. It's even more calories than the plain potatoes.  Heavily processed foods do this, eating mostly whole foods automatically. And I'm not just saying this. There are now several studies that show this automatically reduces people's caloric intake by like 500 calories a day. We've talked many times on this podcast that early on in our career, we made this mistake of when I'd write a diet, I'd calculate the person's weight out, their goals, and ask them what foods they do like, they don't like. And then I'd write this generic plan, follow this to a T. Towards the end of my career, it changed completely. We would look at their diet and I would ask them how they eat currently right now. And I would just look at some major vendors. It's almost always processed food, fast food that they're getting or sodas that they're drinking. And I wouldn't radically change everything. I would just slowly start to add whole foods in there and replace of those processed foods that they're eating. And it would just it would naturally get them to lose weight. And then they don't feel like they're restricting. That's what I love about like teaching people to go in the direction of whole foods is that if I if I just tell you to do that, I know what will happen from that.  And that always ends up leading to binging later on. Yeah, I mean, okay, that's and that's exactly what the studies show. They've actually done these studies where and they're crossover studies, right? So they'll take groups of people they're controlled. They're like in a lab. And then they say, and then they actually control the macros. So both sides have similar proteins, fats and carbs and the foods that they're eating. The only difference is one side is all processed food. The other side is whole natural foods. And then they say, eat as much as you want. And then they follow they watch the people for a while. And then they, you know, the researchers count the calories and the proteins and the fats and carbs. Then what they do is they switch the groups and say, okay, now you guys eating the whole natural foods, you're going to be in this room with processed foods and you who are eating processed foods are going to be in the whole natural group or room. And it's about five to 600 calories with a difference. It literally, here's the deal. When food manufacturers are making processed food, the number one priority with these manufacturers, most of the research and development goes into making this food as palatable and addictive as possible. Okay, because that's what sells food. That's what we end up buying a lot of consume it and they want you to consume it quickly.  The digestive process, it benefits from fibers, it benefits from a lot of these things nature already gives us when the food is balanced. And it's already, you know, coming from real natural, you know, food choices to where your stomach is going to have to work through and get to the nutrients and digest all of it versus like a simple sugar or something you're just going to consume at a rapid pace and you're looking for the next fix. Actually, in those same studies, they found that when people ate processed foods, they ate something like 30% faster on top of it. So really it enforces this or encourages this kind of binge speed overeat. And that's just society in general. I mean, we're just drawn towards like quicker, faster options and we just need to kind of pull the reins back. Well, and I like that we that we've titled this golden rule here as as eat mostly whole foods. The reality that we live in the real world, right? I mean, we both of our all of us would be lying if we said that we don't have processed. In fact, there's processed food that probably makes its way into each of our diets every single day. We're around it that much. But the idea is that you are always pursuing. It's the same thing that we talk about with supplements, right? Like I'm pursuing to get all my nutrients from whole natural foods. The reality is I know there's times that I have to supplement that same thing goes for eating whole foods. I'm always trying to target getting whole foods. The reality is I know that there are some times that we're going to utilize process. Yeah. In fact, if you look at the obesity epidemic, it's really when processed foods became a big part of our diets. The average American consumes 70 to 80% of their food is processed food. It really should be the reverse. 70 to 80% or I like to do 90% of your food should be whole natural foods. And then, you know, 20% or 10% should be from processed foods. If you do it that way, here's what happens.  Like we said in the first rule, which was don't overeat, because I'll tell you what, you can definitely track things and eat mostly processed foods and not overeat and get some health benefits. But it's a lot harder.  I want more food. I want more food. I'm craving more food. But if I avoid processed foods, I don't necessarily feel like I'm under eating. In fact, when I eat whole natural foods, again, my calories drop quite naturally. Now, the third one, Adam, you mentioned earlier about sodas. You've talked about that being one of the processed food thing. The third rule is just drink water. This is a big one. It sounds silly, but it's a huge one. You know, I remember getting blown away by when I would have clients track their food and show me what they're eating, and then I'd always make sure to tell them, make sure you put in everything that you drink. It was hundreds of calories a day in beverages, which, you know, I'll tell you what, 500 calories worth of food requires some work to eat and some time 500 calories or drink. I mean, that's gone in five seconds out. And I don't even feel like I ate anything. It's such a big, easy thing to change out, to cut calories. Just drink water makes a huge difference. Yeah. And it's interesting. This was a game changer, just pointing that out with a lot of clients is why don't you just focus on just drinking water and not anything else that's going to give you any kind of flavor? I know a lot of times it's actually really hard and challenging for people to not just seek flavor. Everything we have available to us is always selling us on the flavor of it and the experience of it being this like flavor explosion in your mouth. And everybody always highlights that because it's definitely, I mean, it's like a reward your body's getting from a lot of these flavors. But to focus more on just being hydrated and feel like you don't have fatigue and all these benefits of being hydrated is going to make a massive dent. You guys ever get clients that tell you that water is boring? Yeah. Yeah. Oh, I don't like the taste of water. I got that all the time.  So if you don't like the taste of water. That's like saying sleep is boring. Right. Exactly. I don't like sleeping, it's boring. You've actually trained yourself to the point where you need to have like Justin was saying earlier, flavor all the time. By the way, artificially sweetened zero calorie beverages also remove those because those encourage you to overeat. Water doesn't do that. In fact, water does the opposite. If you are well hydrated, you'll find that you're actually eating less. If you drink a lot of flavored beverages, including zero calorie artificially flavored beverages, you'll find that you overeat. Well, I told you that that was one of the things that got me to kick the Diet Cokes, right? So I thought it was really interesting. It was this was, I don't know, a while back when we were talking about this. And you brought up, you know, what I'll just do is I have a regular Coke and then I just account for the calories and because you account for the calories, you drink less of it, right? Where because I knew if I allowed Diet Coke, what I would happen, what I'd notice is this like so like I haven't had one in a long time. But let's say I decided to have one today. I'd have one today, and then another two days will go by, then I'd probably have another one. And so now I've got a week where I've had two of them, then I have a week where I have three of them, then I'd have a week where I had them every day. And then before you know it, I'd have two in a day. And real quickly, I found myself craving more and more and real quickly, I found myself justifying have another one because it's zero calories, where like I switched over to drinking things like the Hanson or the Oli Pop, which have calories in it. And I'm like, okay, if I want to bubbly beverage that tastes good, I'm going to have one of these things, but I'm going to have it with the calories. By doing that, I actually limit myself better than having that natural barrier of calories. That's a good strategy. But for the most people, don't drink any of your calories. It's silly. Eating calories is way more fun. Go with the food and not the beverage and remain very hydrated. By the way, if here's something, okay, for people, and I used to use this as a strategy quite a bit for people who are really, really hated water, and you run into this quite a bit, I would have them switch to carbonated water. Carbonated water is not a bad transition. It was easier to get people, some people to drink more water, if it was, you know, San Pellegrino or Topo Chico. Well, especially if they're prone to drinking a lot of sodas. Yes, yes. It was just easier for them. And by the way, you'd be surprised. You start drinking, you know, half a gallon to a gallon of water every day and no other beverages. You'd be surprised at how your skin looks, your inflammation goes down, your digestion improves if you're sleep. Oftentimes, if you're constipated often, it's because you're not hydrated. A lot of people don't realize that. I also have found clients losing weight from this. And it took me until I competed to really piece this all together. And what I found was, so when I, I'd get a client, I'd find out they're not drinking very much water. And, you know, they, I would recommend anywhere from a half a gallon to a gallon, which would be a lot for some people.  That's all I feel like I'm doing all day long. And it would result in this weight loss. It didn't really connect completely for me or all the way lying until I started competing and having to push, you know, gallons of water every day. What I found was when I, when I was in a, in a calorie deficit and hungry, keeping my mouth busy, drinking and then the amount that I'd have to go pee and get up and go walk and pee, just the extra movement from that and keeping my, my mouth busy with drinking water kept me from wanting to eat or doing anything else. As a result of that, I was able to lean out. I've found this same strategy with clients that don't drink a lot of water, just simply telling, and again, not telling them you can't have any of these other things and saying, Hey, I need you to get a half gallon or I need you to get a gallon of water every single day. And because they're so focused on that, it distracts them from you drinking all these other things. And, you know, eliminates a lot of the achiness in a lot of these like signals after the workouts, we get a lot of achy feeling. And being hydrated a lot of times eliminated that for some of my clients as well as the fatigue. Yeah. Well, one sign of not having enough water is also hunger.  That's how I felt like competing.  And a lot of times what would would curb that for me is just simply just pounding a glass of water. And that would make it feel good, make me feel better until I get to the next meal. Totally. Now the next one is extremely important. This one's not diet related. And that is to move every single day. Now, I know we get recommended to exercise every single day, which fine, that actually falls into this category. You know, have your schedule scheduled 35, 45 minute bout of scheduled activity and exercise. But I have a better option. Because that one tends to be more difficult to maintain for a lot of people, especially if you are busy, but sedentary, carving off 45 minutes every single day to, you know, to walk or hike or ride a bike or swim or whatever again in a treadmill, that can be a little bit difficult or challenging. Instead, here's a strategy that I found for clients. I'll tell them, walk 10 to 15 minutes after breakfast, lunch and dinner. Now let me tell you why this works so well. First off, it sounds very manageable. 10, 15 minutes at a time, quite easy. Number two, I've attached activity to something that they already do. It's not a mess. It doesn't feel like a new thing. Like carving off 45 minutes to exercise feels like a new thing. If I say walk 10 minutes or 15 minutes after breakfast, lunch and dinner, well, I already breakfast, I already lunch, I already dinner.  Makes a huge difference and people are far more likely to stay consistent when they do something like this. But it's very important that you move every single day now much more than ever, mainly because, like I said earlier, we're just so sedentary, even though we're very busy. We wake up in the morning, we eat breakfast, get in the car, we sit in the car, drive to work. Nowadays, even with, you know, with lockdowns and stuff, people didn't even do that. They didn't walk to the car, they just get up and sit at their desk.   The average person walks grand total if they're not scheduling activity. Under 4,000 steps. Under 4, what is that, like a half a mile a day? Yeah. The body wasn't designed to do that. It's not even a full hour of activity, all day long. It's what the average person is moving right now. This is my favorite rule of all the rules because I think that it's one of the simplest to implement and be consistent with it if you make an effort to do the things that you're saying right now. That was something later on that became, in fact, it didn't become a habit until I was with Katrina. Katrina and I started to do this anytime that we would go out to eat. That was just kind of how it started. It started as a rule not at home, but as if we were to go out. If we're going to go out and go have a nice sushi dinner or go out and have a steak dinner or whatever, as soon as we got out of the restaurant, we wouldn't just go walk back to our cars. We would go walk for 30 minutes and take a walk up and down the strip or wherever we're at. I really attribute a lot of our weight management or keeping us healthy to that. The other thing that I started to notice when we started to create that as a habit was this was also one of the best and few times in our day when we were completely present with each other and non-distracted. I know this is about health and fitness and we're talking about more weight loss, weight gain type shit, but we talk how important that it is for your overall health to manage your relationships and being present. To me, that was a side effect that I wasn't anticipating for this. I was doing it originally for the calorie burn. I'm going to move because I need to move. I need to burn the calories.  Let's move. What I found is a cool side effect was this was really nice. Here I have this half hour, hour walk with my partner and we would not have our cell phones on us. We wouldn't have any distractions around us and we were just enjoying the day and having great conversation. That is what actually led it to being a lifelong habit of ours. It started off as a calorie burn, stay-in-shape thing and it turned into, wow, this is one of my favorite times with my partner because it's one of the few times that I don't have a television around, I don't have a computer around, I don't have a phone around and it's just her and I walking out in nature, connecting with each other and having great conversation. Yeah, two of my favorite sayings. One is movement is medicine and the other one was like movement creates momentum. Both of these things ring very true to me and it's just something why I really focused a lot of the initial bit of when I would talk to a client that was potentially going to work with me. This was one of those things that you just want to figure this out, like how much movement are you capable of doing throughout your day? How can we implement strategies to make this and I think the ritual thing is probably the most effective way to accomplish that first bit of introduction to making that a priority in your lifestyle but then we want to build on that momentum and we want to keep that going and challenge the body because muscles benefit from it, your entire system benefits from it, digestive system, muscular skeletal system, everything your body is comprised of benefits from movement. Yeah, well one thing I used to laugh at when I was an early trainer I thought that was silly is I would hear people say, oh, I park my car further in the parking lot or I took the stairs instead of the elevator, I'm like, oh, that's so silly, that's barely any activity. Here's the truth, that stuff makes a big difference over time. If you do it every single day, if every single day you take, if instead of taking the elevator up three to the third floor you take the stairs, if every single day instead of using the bathroom that's next to the office that you're working, you use a bathroom that's on another floor, if every single day you park all the way on the other side of the parking lot and you just do that every single day, tremendous long-term health benefits and forget the calorie burn because we're going to get to the next rule which really helps with that. Forget the calorie burn aspect, it's just good for your health, it's good for insulin sensitivity, it's good for movement and circulation. Regardless of the amount of calories that you burn, our bodies were meant to move most of the time. In fact, sitting all day long is worse for your health than smoking. I was going to bring up just simply starting at the fact of sitting less, just standing and whether you have the ability to get a standing desk, if that's going to be your situation, you should really look into these things because you want to really promote a healthy body because it elevates your mood, it just promotes all this benefit to you for every aspect of your life. Well, you also just have to be aware where we're moving right now with tech. Look at what we've seen in just the last two decades with things like Uber and DoorDash and I mean, we're moving less and less and less and that stinks up on it. All those things are great too, so that's not me harping on that. It's just that you have to be aware of that. You have to be aware that everything is becoming so convenient, right? Amazon, delivered to our door. I mean, here sounds stupid, but part of me in the 10 years ago, being able to get away with more food around Thanksgiving was shopping, having to go to the mall and drive and walk. I don't do any of that anymore, so you have to think about that stuff. Like you eliminate that, that's a bunch of movement that you used to do. You just deleted that. Yeah, so you have to be able to adjust either one, create movement in other places, or you have to adjust color-wise. Otherwise, the weight just piles on and that just adds up over time. Right, but again, regardless of the calorie burn, movement on its own is beneficial and really the key here is to inject it into your daily life. We're not necessarily talking about scheduled, structured workouts, but that does lead us to the next one, which is lift heavy things every once in a while. Now, here's the wonderful thing about resistance training. A resistance training covers, of course, traditional weightlifting, using machines, body weight training, resistance bands, suspension trainers. That's all resistance training. The beautiful thing about resistance training is we're going to get into its benefits, right? But one of the beautiful things about it is you don't have to do it all the time. In fact, for most people, one or two days a week of a good resistance training program will give you a lot of the incredible health benefits of resistance training. Now, you may not maximize muscle development and super sculpt your body and that kind of stuff, but in terms of the health benefits, right, in terms of the metabolism-boosting effects that resistance training offers, one or two days a week for most people can make a pretty big impact. And that's really the big benefit from a health perspective of resistance training. Besides keeping your body mobile and strong, which is resistance training does phenomenally, it actually maintains a fast metabolism. Now, why is that important? Well, we're surrounded by food and we don't move much, so we're not burning a lot of calories because we don't move much and there's a lot of calories that we eat because food is easy and it's delicious. An amazing buffer against that, a great insurance policy against that, is just to have a faster metabolism. Resistance training is the only form of exercise that reliably speeds up your metabolism. In fact, other forms of exercise may actually do the opposite and make you more of an efficient calorie burner. Not resistance training, it speeds it up. So you're literally, if you lift weights once or twice a week and you do it in a good way with good exercise programming, you could be burning 300 more calories a day doing what you normally do. You're not moving more, you're not exercising more, you're doing that resistance training workout every once in a while, but now you're just 300 calories more a day because you have a faster metabolism. Now, how have you guys implemented this into your own lifestyle?  I think probably Justin, myself, and maybe even Doug are the ones that probably have moments where we're less consistent. How do you use this philosophy into your own lifestyle? Do you guys do things different today than what you did in your 20s, like when you think about strength training and lifting compared to what you did when you were 22 years old? Yeah, I'm just more conscious that I seek it out. I'm always thinking about where I can come home from work and how I can add resistance training into my lifestyle because I know the benefit of providing the strength, but also just keeping my body able and keeping my joints healthy and making sure that everything is working properly. I want to maintain that. I want to have all the abilities that I have now going forward. I just find ways during the week now, I don't put so much pressure on a long period of time of working out. I get it more in smaller windows, but I build upon that. If I've missed a few days or whatnot, I don't punish myself in one session like I used to for a longer period of time with more intensity. I'm very much more methodical about building that momentum back up with smaller workouts. That's the thing I would say I'm most different about in my late 30s than what I was in my early 20s. In my early 20s, it was kind of an all-or-nothing attitude. Also, like if the workout's not perfect. You got to make up for it. Yeah, exactly. Either I got to make up for it, or if it wasn't an hour of intense training, then you write it off completely the same thing where a lot of times I will spend the entire time in the gym just squatting or just Turkish kid up or just the overhead press. If I haven't lifted in a while and I'm just not feeling like a 50-minute or hour-long training session, the old, young version of me would just write it off because I'm not in the mood to get after it and I would think that, oh, if I don't get after it, I'm not making any progress where today I'm different. I live by this philosophy of just make sure I lift heavy things every once in a while. There's the major lifts. I want to be strong in them. And even if it just means I'm going to go bench for the day, I'm going to go do that. And I wouldn't do that in the past. And that is something that I do now today. I think older and wiser version of me than I did in my early 20s. Yeah. I mean, personally, I'm very consistent with it, but I never trained a client. I don't want to say never. I almost never trained a client more than two or three days a week of resistance training. In fact, 90% of my clients that are trained in my career, my most successful clients, they did resistance training two days a week. Okay. I had another chunk of clients that would train, resistance train once a week. These were people that were just interested in longevity and health. And they did a lot of other activity on their own, whether it was hiking or cycling or swimming. And they'd come see me once a week and we would do a traditional resistance training workout once a week. Again, the beauty of resistance training is you don't have to do it all the time to get the health benefits. Now, of course, you can get more and more advanced and build more muscle and do all that kind of stuff. But if you want the health benefits of resistance training, a couple days a week of a good structure routine will give you the metabolism boosting effects. You'll get the mobility effects, the strength effects. You'll get the insulin sensitivity effects, the testosterone boosting and men effects, the hormone balancing and women effects of resistance strength. You don't need to do a whole ton. And if you just move every day, like we said earlier, you'll get great benefits, but you still need to lift heavy stuff because lifting heavy stuff is what makes you strong. It's what gives your body a reason to have muscle and strength. Now, the next one, this one's one, Adam, you're talking about becoming wiser. This one took me a long time to figure out and that is to sleep well. I almost never prioritized good sleep. In fact, I took pride in seeing how little sleep I could get and how little sleep I can get away with. This is a big one. In fact, studies are pretty conclusive. Sleep is as important for your health as diet and activity. In fact, if your sleep is really bad, it can actually impact your health more acutely in a negative way than your diet. You can get away with a terrible diet for a month. You have really, really bad sleep for a month. You can develop some pretty bad chronic illnesses. Sleep is extremely important. I wish I remember who it was, but I do remember the first time it was said to me and I was like, oh, shit, that's powerful and I never thought of it this way. Once I'd realized the importance of sleep, the next thing was like, okay, it's important. I know I've read the studies. I get it. I don't put a lot of effort into it. I remember someone saying to me that think about the way you get up every single morning. They asked me, what's your morning routine?  I have a cup of coffee, whatever. Then they asked me, well, what does your night routine look like? I'm like, I don't really have a night routine. Sometimes I go to bed this time and they're exactly. If you understand how important sleep is and you don't put any effort whatsoever in a routine to get you ready for it, how are you ever going to be successful at it? And I remember that aha moment of, oh, wow, I'd never thought of it like that. I just don't treat it like that. I just wait until I'm tired and exhausted and then I crash. And many times I'm staring at a phone or on a computer or watching TV. And that completely changed the way I look at it. Now, as soon as that sun goes down for me, my brain's already turning on like, okay, what's my last three hours going to look like and getting ready for bed? Yeah, it's still relatively new in terms of putting a lot of intention around preparing for sleep and being more mindful about leading into a higher quality sleep experience versus where I used to just be like, well, I guess I stood up too late or I had eaten something or kept me up all night or whatever randomly would happen is kind of what I felt like the result of my sleep was. And there was no structure there or any kind of intention leading into, well, I could actually manage this a lot better. I could actually put more thought into this and reap the benefits of sleep. And you feel the difference when you actually get quality sleep like nothing else. I would say I use, I don't know about you guys, sorry, Sal, I'll cut you there. I would say I use more of our partners and sponsors or more products and things to assist me here than anything else that I do. So like more consistently? Yeah, exactly.  These are all partners that we have. And the sleep thing has been one of the hardest things for me to get really good at. And I would say that I've used aids to help all that to get this like routine together more than anything else I would Felix Gray, Blue Blockers, all these things.  And I know my structure workout, but then when it comes to sleep, it's like, Oh, I'll just turn the lights off and hit the pillow and then expect to have my sleep. But it doesn't, it doesn't work that way. And here's the thing, if you've been having bad sleep for long enough, you don't know the difference. Here's the crazy thing. I, when I would work with clients and I would talk to them about this and they would change it, they come to me and be like, I had no idea that I felt the way I did. I was just used to having bad sleep. It's as easy as this for a lot of people, not for some people, but for a lot of people, it's as easy as this. Make sure you give yourself eight hours. So go to bed at a time and wake up at a time to where it gives you at least eight hours. So that's number one. Number two, have a sleep routine. Adams was alluding to that earlier. One to two hours before bed, put on blue light blocking glasses, if you're going to walk around with electronics on, lights on, you're going to watch TV or whatever, that makes a big difference. Wind down, avoid stimulating stressful articles or news things.  Don't do that right before bed. Or just don't look at it at all. Yeah, that's the best thing. Drink some chamomile tea, kind of turn the lights down a little bit like you're preparing yourself for sleep. Just like if you're warming up for a workout. And it's actually quite nice when you start to do this, the whole family starts to wind down. You know, we dim the lights. Next thing, my kids are going to bed a little bit better. I get better sleep. It's as easy as that. Start doing that. And you'll find that you'll get some tremendous benefits because poor sleep is very detrimental to health. I mean, I just read a recent study that showed that people who got less than seven hours of sleep a night chronically. So just a little less than ideal, had a 40% increase in heart disease risk. So it makes that big of a difference. And sleep is one of the best stress relievers that there is around. In fact, we tend to know this naturally. If we get overstressed over a long period of time, you'll find that you'll want to sleep more. Sleep is a great stress manager, which brings us to the next one, which is to manage your stress. Stress is an interesting one. You don't want to get rid of stress. I mean, exercise is a stress on the body. You want to be able to manage stress. And people ask me, like, what does that mean, manage stress? Does that mean that I make stressful situations less stressful? That's part of it. That has to do with mindset. I'll tell a story that kind of illustrates that a little bit. It was maybe a month ago, I was coming home and my garage is separate from the house.  And I'm walking through and I smell gas. And I'm like, what is that? What does that smell? And so I said, okay, I better call PG&E. This is the gas company here in California. Because if you smell gas, it's a good idea to call them just to double check. Well, they came, lo and behold, there was a small gas leak on the side there. So they turned off all the gas to the house. So I had no gas in the house. Okay. So the next morning, I wake up and because I have no gas, I have no hot water.  Because it's freezing cold.  And Jessica was there, my wife. And she starts giggling and I'm like, what's so funny? And she goes, why are you so mad taking a cold shower? She goes, sometimes you do that on purpose for health reasons. And I thought, yeah, you know what the difference is? The difference is I choose to do it reframing versus I feel like I'm forced to take this cold shower. So you can do that with a lot of things in your life to make them feel less stressful is to reframe the situation. You're stuck in traffic. Oh my gosh, I'm stuck. Let me listen to that really cool podcast or that book giving me that opportunity. Let me get on the phone call and call that person. I have a call reframing stressful situations can do that. Now here's the other thing I want to comment on that is, I think it was a game changer for me is when you have stressful stuff happened, balance it out with stuff that you know, relieve stress. So it's like, I had a really stressful day. This is a good day for me to go do a walk, which I personally find to be stress relieving or watch a funny movie, which I find to personally be stress relieving. That's one of the ways that I try to balance it out. Well, this is the real power behind meditation or just, you know, practicing stillness, right? And I get this, like when I talk to somebody about this, like, how do you meditate? And it's kind of a weird question to try and answer it. One of the best ways that I have found for me is that is a moment where I'm completely still, and I am processing all the things that's happening in my life currently, and I'm practicing reframing them. I am looking at the things that, at that moment, when I go into that stillness or that meditation, I'm thinking about all the things that I'm frustrated. I'm frustrated because of this going on at work or I'm frustrated with this, and instead of being frustrated about it, I'm looking at the silver lining in all those situations and reframing it. Just like the example you gave, this is where I find meditation to be very powerful, to each their own, if you do it and you use it for other things. But for me, that's how I've learned to use it. It doesn't have to be this, I'm sitting in Indian style with my hands in a prayer situation and I have like crazy lights on or in the dark or with that. It just literally is a moment of stillness, thinking about my day, thinking about the things that, at that moment, I think are stressful or I think are so bad, and finding the silver lining or finding the opportunity for growth and all those things that can really change the way your body perceives that stress. I've gotten a lot better about writing things down and really reflecting and doing sort of an inventory on my day and things that would potentially be stressful or things that I carry with me. And I just think that, and I release these things, if I can't get it to it today, I'm going to get to it eventually and I just keep it there in front of me so it's not something that will spin me out. It's something that I'm carrying with me. I think it's just a healthy thing, however you can do this in terms of relieving yourself of your mind at night, especially when things start to spin and stress kind of lingers on and you carry that with you into the next day. You just want to make sure it's out in the open and also one thing that helped with me for that to be able to kind of notch, to counter a lot of these things on my list was to write down what I am grateful for and what things are going well and really see a lot of the times it way overpowers anything that I am really upset about and stressful about. Well, the more that you practice this, the easier it becomes to do it in real time too, right? So I've shared this before that this is like my self-awareness where it came from. It started off at nighttime laying in bed and reflecting on my day and then from years of practicing that, it became more real time. And Sal's talked about this before, right? You share your dishwashing example, right? Here's a good example. Something that as a kid, you looked at as a chore and oh my god, I had to wash dishes. You've learned to reframe that as, oh wow, it's an opportunity for me to put some music on or to be totally mindful and present and think about my day and all the things I'm grateful for. And so I think that that's the idea here when we talk about managing stress, we talk about meditation stillness, is you're training yourself to learn to reframe these things that end up being like chronic stress for people in their life. If you train yourself to do that, it becomes easier and easier to be able to do that real time. So when the stress hits you, because it's inevitable, right?  Shit happens in everybody's life, but what you do with that is everything and how you respond to it is everything. Right. And here's the, you know, one more thing. And this is just a fact that laughter is one of the best stress relievers there is around. It really is.   And what you'll find is you'll actually start to laugh for real. This is a great thing to do when you're feeling really stressed out is to find something funny or to make yourself laugh. It's why they say it cuts the stress in a room or the tension in a room.  Laughter is, this is probably why it exists in the first place is something that we do as humans. It's a great stress reliever.  It's a great way to kind of balance it out. Now the last one, I think is one of the most important ones. And we listed it as be a good friend. Now the reason why it says be a good friend is because really what it means is have good relationships with the people around you. But I think we, we put so much on other people in the sense of the good relationship has to do with the person that I'm having the relationship with. Oftentimes when you're a good friend, good friends find you. If you're the good person, the good friend, I mean people take advantage of you, but I mean in a genuine way, you're caring, you offer help, you, you know, you, you listen to people, you'll find that, you'll find those kinds of people in your life as well. And studies do show that the places with the greatest longevity have people in those areas have wonderful social networks have very tight social networks, whether it's church or family, they've got people around them that they're close with. What was that study that you shared that one time about people that have good relations or community or relationships was equivalent to in terms of damaging your health to smoking? I think it was 10 cigarettes a day or something crazy. Yes. Yes. Yeah. That's crazy to me. That's how bad it is to have bad relationships around you. This is why they think that religious people live longer than non religious people. Scientific community believes it's because of the, the, how religious communities tend to have these kind of networks and relationships and they think that's what may be contributing to the longevity. I'm sure the religious people think it's because they're, they're favored. Community was always a big factor in all the blue zones and, you know, all those things. And it's really an important thing too with, with purpose even for your own purpose that you find every day, which, you know, really guides a lot of people's lives. And I think pouring that into other people is a big part of that.  So I think it's important though, if we're going to talk about friends and community, that it, I think it's also important that you evaluate your circle too, because many times we are drawn to people that feed our insecurities and the issues that we're still, we're still dealing with from childhood or whatever. And that can really just fuel the toxicity, right? And not really help you grow or move through or manage stress better. So, well, yeah, like if you're trying to avoid drinking alcohol and the friends that you have, the way you bond, the only way you bond is through alcohol, you may need to reevaluate why your friends with them in the first place. Or if you have, I mean, for me, I had friends that I was really close with since we were high school kids. And in high school, we were all into sports and really competitive. And that was what we shared in common as kids. Then we grew to be adults and were very different. But that competitiveness stayed in us. And we became that way in life, instead of being supportive of each other and lifting each other up and being happy when the other one was successful, it was always trying to put the other one down or one up the other one. And that can be a really unhealthy circle to be a part of. And a lot of times people get stuck because they're in circles like that. Yeah, it also, it just feels good, genuinely feels good, to be a good person to someone else for the sake of being a good person. So what I mean by that, because when I say like be a good friend or do good things, don't do it with the intention of receiving anything back. That's the wrong reason to do it. You don't get the same benefit. Like, if I go out of my way to do something nice to Justin, and I'm thinking to myself, I'm doing this because I want him to be nice back or I want something back from him. I'm not going to get the same value as me doing it because of the just the act itself. The act itself is what I value, the fact that I'm being good, being nice to you. And then I'm done and I expect nothing. And then if he does do something nice to me back, what a wonderful, you know, cherry on top of the of the Sunday, it's a nice extra. But I find being a good friend is how you find good friends. Being a good friend is how you also find when you have bad friends. Oftentimes. Look, Mind Pump is recorded on video as well as audio. Come find us on YouTube, Mind Pump podcast. You can also find us on social media. Find us on Instagram. You can find Justin at Mind Pump, Justin, me at Mind Pump Sal, Adam at Mind Pump, Adam, and Doug, the producer at Mind Pump Doug. And I'm going to be their dad for the rest of their lives. It's a long relationship. Same thing with fitness. There's going to be times when you love working out and it's great. Don't fall in love with that feeling because it's going to be very hard to stay consistent when you those normal times when working out isn't as great when it kind of sucks, when you're not as strong, when you're not feeling great.


Over a century ago, a physicist by the name of Albert Einstein proposed the idea of gravitational waves. And recently, these gravitational waves proposed by Einstein's theory were discovered. But what exactly are gravitational waves? Space and time can be thought of like a pool. Just like how water can ripple sometimes, space and time is also filled with these water-like ripples. And we call these ripples in space-time gravitational waves. But what exactly causes the strange phenomena of gravitational waves? Einstein's famous general theory of relativity states that matter can warp and distort the fabric of space-time. Moving objects can radiate waves of gravitational energy called gravitational waves which can ripple throughout space-time, as mentioned earlier. However, it's not just moving objects that can cause gravitational waves.  Ok, so now that we know some phenomena where gravitational waves can occur, what are gravitational waves made out of? Think of space-time as an ocean. And sometimes in this ocean, waves can occur. And what exactly are these waves made out of? Water!  And according to Einstein's general theory of relativity, gravity is nothing but the warping of space-time.  However, if you're looking for the answers that pertain to quantum mechanics, then I'll just say simply that gravity is made up of these hypothetical particles called gravitons, which I will not be explaining in depth. But if you want to know more about them, then go check out my other video on gravitons. So basically, the particles that make up gravitational waves, or in this case, the hypothetical particles that make up gravitational waves would be gravitons. Last but not least, what happens when gravitational waves come into contact with an object such as the Earth? Well, the object, which in this case is the Earth, would be stretched and squeezed by the gravitational waves since gravitational waves stretch and squeeze space as they pass by. However, the stretching and squeezing as illustrated earlier is very exaggerated. In real life, Earth is only stretched and squeezed by a very small amount, smaller than an atom. But this didn't stop the LIGO team from detecting gravitational waves, so hats off to LIGO. And now you know what gravitational waves are. Don't forget to like, share, and subscribe. And check out some of my other science videos. And stay tuned for more science videos.


Okay, hello guy. So this is a little, it's called Hello feature missile new shoes. It's a freebie. It's only a hundred and fifty-five KBS Kbps a kilobytes per second, so it's not the greatest tune, but you can have a little listen to it and see what you think I've got this on 100% full blast Out like even all the ones that they don't seem right One that's so much frequency. I don't know But I kind of recognize the be We could break it down. We can spin it around chop it up break it down.  I'm gonna go for a I'm not quite sure whether we're gonna get into trouble with that This one, I know it won't get into trouble and let me just have a little look This is 206 kilobits. Now really what we want is a CD quality one. Don't we 360 or something? What's this? 184 I should have found an appropriate trim But what I will do is Will do is a I know I've got appropriate stuff 217 kilobits This might be as good as we get actually so let's try this then So the audio player there as you can see is on 100% top left-hand side to put the output run the headphone on the Here I'm just gonna zoom in you can see with me little dial thing is if I just Turn that off. You can see where that is. That's off Turn it on I'm gonna put it up about About two inches over Let's say, you know, that already started off around about there. So it's really on a little tiny portion And if I can get this to go back to where it was Hopefully no Oh, this is fun Had to play back Be nice one now to work this one that here we go I'm just gonna say it's not about the loudness because I'll do that I'm holding the thing in my hand the same place I'll just send it a little bit more It's not about the loudness we can get the loudness. I know that my music player doesn't distort at 100% going into this It's about what's it sound like What I gotta do now, I don't want to touch the volume control Let me just press up. I don't want to touch the volume control like so what I want to do now So I'm just gonna unplug that and you turn off the speaker on on that side And we're gonna swap these tubes out because I want you to hear the difference With these different tubes in So let me just Drink these those hot tubes out. There we go These ones in I want you to hopefully be able to hear now Here's the difference and I'll carry on with the same song. You're just listening to or the same tune whatever you want to call it Then we'll go back to that first one All right, so I'm just gonna plug this back in now so it stays on the same volume See again how it's warm and up from 7.7 What's I'm gonna put those on now for the output there and then turn the player back on again No, so this is all exactly the same volume than what it was. I think that just I think I just got through to the end actually Let's do that one again Oh enough I just hold this back up where I had it before See it going to the right. I'm pretty sure you should have been able to hear the difference with that and the other one If I go back to that other one that I had Which one was it? Guys, I think that's all we need to demonstrate really it's been plenty of time and it sounds really nice It sounds nicer with the GE stuff in there GE tubes And it's going through this little This little class A B here So we're going class A from this which is why we're staying on the same power using the same power But when we go through the class A B, of course, you wouldn't notice before on the power supply The power lines go up and down in the current that they're using Depends how much work it's doing a little demonstration of that now But that sounds like it's probably gonna be well well over saturating so there we go, that's that I Think it sounds quite nice I suppose I have to do a lot of listening yesterday I did quite a bit of listening and I thought that he had some failing somewhere it seemed like in the some of the vocals Didn't seem to be as precise But then when you think that you can get one of these with the GE tubes as well And they have matched them quite well. I mean they're pretty equal When we look at it on the scope The fair less than 20 pounds probably less than $20 as well You can buy this set up and all you got to do is give it a power supply of a battery if you want it nice and clean Ensure that you've got shielded cables for your input the decent music player in the first place Remember, it's all about the source put rubbish in you get rubbish out your amplifier. Just amplifies whatever you're putting All right, you look at it like that That's all right. It's not bad at all Not bad at all. We got this far guys. Thanks for watching and I'll catch you in the next one


Hello, and welcome to this CUBE special presentation of the AWS startup showcase on cybersecurity. This is the CUBE season three, episode three of the ongoing series covering the exciting startups from the AWS ecosystem. I'm your host, John Furrier. Today we're joined by a great guest, routine son, VP of product at secure frame, hot startup. VP of product got the keys of the kingdom. We're going to talk about how AI can simplify InfoSec compliance. Thanks for joining us today. Thanks for coming on. Yeah, thanks for having me, John. Great to be here. Routine, the compliance automation space is really young. We were talking before you came on camera, but we're in a world where security risks are everywhere. There seems you got shared models out there, which create opportunities for exploitation. Always going to watch those interoperability. There are so many people trying to achieve the compliance game and trying to get there, mend the vulnerability in the cloud configuration. This is an issue about, this issue isn't just about fixing the present. It's about paving a safer future. I mean, this is kind of setting a foundation for this next wave. You get a lot more data, budgets aren't doubling, data is or tripling, AI's here, but yet a lot of the blocking and tackling is still the same. So you got the present and you got the future. You guys from the middle of this with secure frame, give us a taste of how you guys see this market of compliance and what you guys are doing. Take it and introduce the company. Yeah, sure. So, you know, at the end of the day, the core kind of mission and vision of secure frame is to actually simplify compliance for businesses of all sizes, right? And we believe that a lot of that simplification happens through automating the work that needs to be done. At the end of the day, you know, most of our customers tend to be very tech forward, tech enabled companies. So their entire infrastructure stack tends to be in public cloud. They use a lot of SaaS tools for endpoint management, single sign-on, HR. Their apps are typically in AWS, Azure, GCP. And so it actually is very easy to get a very good idea of the posture, the security posture and the compliance posture of these organizations because so much of their technology infrastructure is actually cloud native and is API first, right? And so the mission and the kind of the goal of secure frame and the value that we provide is really to plug in to all of the different infrastructure assets that you have. And simplify the kind of compliance workload that you typically have to go through to get a SOP2, to get ISO 27001, to get FedRAMP authorized. There's a lot of manual people work that is involved in that process, as I'm sure you're aware. The large security teams, you mentioned before, budgets are not getting bigger. You know, we have a cybersecurity shortage from a skills and labor gap perspective. And we think that things like automation and AI can actually go a long way in addressing some of the skills shortage, as well as the lack of budget that a lot of customers are seeing today to invest in security and IT. So you're mainly targeting in the market with cloud native people in the cloud or have cloud operations, is that right? Yeah, the company certainly started that way. As we've grown, so we're about three years old and we've grown pretty significantly. You know, we're over 2000 customers at this point from nothing just in 2020. And as we've grown, we've naturally seen a pull up market, right? So we started off really with kind of the, you know, 50% 100% tech startup, largely based in Silicon Valley in New York, all the kind of tech hubs. And now we're really starting to see, you know, 500% 1,000 person, 2,000 person organizations coming in. And as those larger and older organizations come to us, the tech stack looks a little bit differently, right? Not everybody is, all of a sudden you start to see customers that are not entirely in AWS. They might have some servers on-prem. They might have some applications in a colo somewhere. And so the infrastructure mix is a little bit different now than what we have seen before, but we're still very much focused on kind of the tech enabled and tech forward companies.  We had to do a compliance checklist and it looked like a 1995 list of who's you're in your data center, what software you're running on the server, all these like old school like check boxes, like they don't apply to us, we're born in the cloud. So, you know, I see this clearly, that was years ago, now more than ever, there's a migration of cloud operations. The key is you got the connection. So you mentioned earlier the visibility into posture. And I bring up the checklist because that was a nightmare. I had to go in and think of everything out. And that's the nightmare of the existing enterprise, the legacy, right? So as you get more connected in the cloud, how does that enable you guys to be successful and what's the benefit to the customer and how fast does that happen? Is it easy, is it hard? Take us through that use case, because this is a dream scenario from a telemetry or connected oriented dataset. Yeah, yeah, I mean, look for the customers that are entirely born in the cloud, this is actually a very easy problem to solve, right? Because most of these cloud workloads have a public-facing API, so it's very easy for us to grab that data. You probably went through that process yourself if you had to go through that compliance checklist. A lot of that is around evidence collection. It's like, yeah, I adhere to this control, now I need to go and find the evidence that shows and proves that I adhere to this control. And oftentimes that evidence is a screenshot or it's a PDF doc that some poor person somewhere has to go and take a screenshot of a lot of different console screens or export a whole bunch of PDFs and figure out which controls need, which uploads and so on and so forth. The reality is all of that stuff can actually be blown away by automation. If that information, that metadata around the configuration of those workloads and the configuration of those applications are made publicly available, right? And so we plug into AWS, we plug into Azure, we plug into GCP, we plug into your endpoint management tool, your single sign-on service, your HR tools, your code repos and inversion history and version change tools, your ticketing tool, all of these different tools. And the purpose of it is to basically automate the evidence collection and the workload testing that needs to be done to prove that you are compliant with the thing that you say that you're compliant with. And so for organizations that are cloud-native and API-first, that is actually really, really easy. You don't have to do it manually anymore. There's compliance automation technologies out there, likes a gear frame that make that job super easy for you. For organizations that have a hybrid, we have a lot of companies that have some stuff, like I mentioned, on-prem. It's a little bit trickier, but even a lot of the on-prem services now actually have an external-facing API, right? They have an internet-connecting or internet-facing connection that we can pull into. And so we are actually, we recently just launched our API so that customers can use our API to build that kind of custom middleware with their on-prem services so that they can build that same level of automation that we offer out of box for a lot of the cloud-native stuff. And obviously as we grow and as we see more and more larger customers in mid-market and enterprise, we expect that we'll have to build a lot of that stuff out of box ourselves as well. But that's really kind of where the company and where I believe the market is headed. As a, that's huge, by the way, too. I love the cloud-native piece. And for the hybrids, if you have the cloud op, that's key. You guys also are notable for having some of this GovCloud integrations announcements and capabilities. We want to get that in a second. But before we get to the GovCloud, which is a whole nother animal, the Amazon cloud. Talk about the capabilities there. You just have a lot going on there. The benefits on Amazon, the integration testing and what you guys solve for.   Everyone knows that example, but that's trivial. There's other misconfigurations. A lot going on. What's your capabilities in AWS, for example? Yeah, it's pretty deep. The company really, the product really started with cloud infrastructure testing, specifically for AWS. So we've got well over 300 different individual tests that are running against different AWS services. And so in a lot of ways, you can actually think of this kind of technology as a CSPM, right? Not sure how familiar you are with the cloud security posture management, but tools like Wizz and Orca and Laceworks, this is a similar kind of technology with a different application, right? If you look at the CSPM space, it's really around detecting cloud application security vulnerabilities and then remediating them. What vendors like SecureFrame does is we actually identify those misconfigurations. We help you remediate them, but the angle is really from a compliance angle perspective. And so when we talk about AWS, we've got over 330 native tests that are offered out of box, specifically for AWS. You mentioned S3 bucket encryption as a good example. That's kind of the classic one we like to talk about in terms of like making sure that, it's very easy for you to prove that you have encryption at rest turned on for AWS, but there's plenty of other ones, right? Like do you have multi-factor authentication turned on for your AWS console logins? Do you have cloud trail turned on for logging? Do you have a WAP enabled for your AWS services? And so on and so forth. And all of these tests tend to map to a certain control requirement that is necessary for you to be able to check the box for SOC2 or ISO and so on and so forth. And that's really where the evidence collection and the posture checking comes in, right? If you have those things, we automatically pull that information and we keep it in our system.  So instead of having to take screenshots of every single S3 bucket that you have encrypted to prove that they're encrypted, really what it is is we are automatically pulling the metadata and we're appending it to that control to say, yeah, all your S3 buckets are encrypted because that metadata field is showing that they're all encrypted. I mean, yeah, having an actionable place is key. I want to ask you about the difference between like a mechanism or a process versus say a workload. You know, the S3 bucket was a great example. That happens a lot. But now I got the process. I got mechanisms. Now I got like context, my workload end to end. How do you guys view that piece of it, automating that workload versus say the mere process? Yeah, I mean, you know, I think it's important to have visibility into the configuration layer. That is, I think, more so what you're talking about when you think about the process piece. And then it's also important to have actually visibility into the data layer, right? And that's really around the workload itself. It's one thing to know whether or not an AWS S3 bucket is encrypted. It's another sort of to know like, what's the severity if it's not encrypted? And that's kind of dependent on the context of like, what is the data that is actually stored in that S3 bucket? And so right now, you know, we have a lot of conversations going with different providers, vulnerability scanning tools, vulnerability management tools, CSPMs to have better context into that information. And that's going to ultimately enrich our platform to help our customers be able to make better decisions to be able to stitch together both the workload context of the data itself that exists in those services, as well as the configuration context of like whether or not those services are configured or misconfigured in the first place. Nice, great, great solution. You guys are well positioned, I think, for this whole next wave of app development. Obviously AI is huge. I've got to ask you about to lay out the products for me, for the folks watching, what do you guys offer for services? What's the difference between the offerings now and also what AI do you have? Because I mean, you have some AI going on, which is great automation, it makes perfect sense. Lay out the products and let's get into the AI aspect. Yeah, yeah. So at the end of the day, we've got two products, fairly simple, secure friend comply, which is our core compliance automation product. So everything that you need to pass a SOP2, pass ISO, pass, you know, FedRAMP, GDPR, whatever the framework is, we offer as much automation as we can out of box. Obviously there are some things around process that simply can't be automated. And for that, we offer pretty flexible workflow tools to allow you to do that. So comply is kind of our core product. We have another product called secure friend trust that we launched earlier this year and is actually doing quite well. And the idea behind secure friend trust is basically a lot of customers, once they actually go through the compliance regime and they go through the compliance journey, they want to be able to publicly demonstrate that they are compliant. They want to kind of show off their security posture as a differentiator, right? Because it actually helps them close more deals and accelerate their pipeline. And there's kind of two main things in that kind of vendor procurement cycle that they're looking for. One is an easier way to be able to answer vendor questionnaires and security questionnaires that they are receiving. And so we have some AI that actually automate the filling out and the populating of those questionnaires based on an internal knowledge base that you would have that we would plug into. And another is around a public-facing trust center, right? And I think the world and the industry is moving more towards a model around profile-based trust. Nobody really wants to fill out 200-page questionnaires anymore. People don't want to send them, people don't want to receive them, right? And so I think the future really is around profile-based trust and sending people to a trust center where you kind of show all of your accreditation. You have a lengthy FAQ place where people can get that information and self-serve and that you can tightly control who gets access and who sees it. But your security team and your app site team and your development team are not having to spend hours and hours answering every single security questionnaire and they can actually get back to their core jobs which is development or which is actually securing the organization. On the topic of AI, it actually extends across both of those products. If you think about what compliance is at the end of the day, the content of compliance is a lot of text. It's a lot of unstructured text, right? You have policies, what's in a policy? It's text. You have control language, what's in the controls? It's text, right? You have framework requirements. What's in that? It's text. So large language models are actually really, really good and compliance is in a perfect application for how we think about using LLMs to actually automate a lot of the manual work that our customers are having to do. So we recently launched comply AI or remediation and what that basically does is with the click of a button if we detect that you have a control that is failing because there's a cloud resource that is misconfigured, we can automatically generate the infrastructure as code instructions for you to copy and paste to fix that misconfiguration, right? So historically, you would have to go into AWS console, you'd have to look for the thing that is failing, find the setting, check it, turn it on and so on and so forth. It's a lot faster if you can actually do a lot of these things as IAC. And so we launched comply AI for remediation for AWS first for all the kind of AWS commands and then we shortly followed that with comply AI remediation for Azure and GCP customers as well. So that's just one example. Questionnaire automation I mentioned was another one where we are using large language models to automatically populate answers to questions that people are receiving for their security questionnaires. We're able to get to 90% accuracy even on the first try. And so instead of your team spending a lot of time filling it out from zero to one, a lot of that legwork is done for you. Now your team just has to kind of do the editorial work of making sure that the answers are right before you send it off. And we're starting to see dramatic time savings from customers by using some of these tools. Well, I mean, there's so much benefits that you get the time savings. You reduce the steps that takes to do things that could their manual tasks. But also I think the enablement pieces is in the first part of that talk you just gave their masterclass I would say is the first part is that this underestimated revenue side of the equations there, the the the abstract review side enabling more business through advertising your posture is really critical for how deals get done. Integration. Absolutely. What not. This is a untold story. It's really relevant. And the engineers are being pulled into essentially biz dev deals to drive integration. That's the way it works. That's the way software works now. So. Absolutely. That's a huge upside. That's a revenue generator. And then the other side is the savings of the time with the policy.  It's the same code every time almost. It's not not rocket science. Right, right.  You guys, what are you guys doing?  Is that just unstructured data? You're creating NLP. She doing vector database and beds. What's what's what's going on? Yeah, so our pipeline is a mixture of kind of all of those things. So we do use open source LLMs to power a big part of it. But then we actually enrich that pipeline to get better data accuracy. So we do a lot of prompt engineering on our own side. We apply our own kind of weights and biases towards certain answers. And we constantly are fine tuning the system to basically get better answers, right? At the end of the day, a lot of this stuff is generative. And so you have the opportunity to kind of fine tune it through things like prompt engineering and adjusting weights and biases and so on and so forth to get to kind of the ideal answer that the customers are looking for. Awesome. What's next on the GNAI for you guys? Obviously the low hanging fruit is those infrastructure code manual things.  Do you see an admin role being automated soon? Or do you see that just maybe too far down the road? I think that there's still a lot of room for human judgment in a lot of these things. When you think about the GRC space, right? Like governance, risk and compliance. I think that it is fairly easy to automate a lot of the manual tasks around compliance but how people interpret risk tends to be very personal and tends to be very subjective, right? And you can certainly use AI to kind of give you a read out or an interpretation of the risk that an organization has. From the customer conversations we've seen, I don't have the confidence yet that AI will get to a point where our customers feel comfortable just entirely relying on GPT or relying on hugging face or any of these LLMs to actually determine their risk posture for them, right? There still has to be that human judgment that is there. So one of the things that we're actually embedding AI in is allowing people to do risk assessment and risk discovery much easier using artificial intelligence but ultimately you still want that control to be in the hands of a person. People don't like black box models. I think we learned that in security a long time ago. There's always been the promise of kind of black box ML. It's nothing new, right? LLMs are really just kind of the latest craze but we've had these kind of black box ML powered models when you think about the layers on top of SIMS, you know, what we used to do with like UEBA and XDR and MDR and all the kind of smart scoring that we used to do around like risk scoring and threat scoring. But at the end of the day, like people want to tinker. So you have, people want a customized risk score, right? Not everybody operates on the same risk spectrum. Not everybody operates on the same risk score. And so you have to build a lot of customization in to give people kind of the degree of freedom to assess and to manage their risk landscape the way that they want to. I think LLMs help automate some of the more menial tasks around that, but you still kind of have to leave room for the human judgment. Ruti, thanks for that extra commentary. That's great advice on the LLMs. We agree, the huge upside potential with AI, more pragmatic, operational things are automate kind of what you know. You need a script, you need some code, infrastructure was code to fix a known thing. That's pretty straightforward. Until explainability comes out, I think it's going to be a while before we can make sure that just having a good report that says you're secure doesn't may not mean it. You got to really got to ensure that. Great stuff there. I got to ask you about the GovCloud piece. I saw that you guys had some new features of the Amazon GovCloud. I bring that up because what's great about cloud native and things that you guys are doing is that you can be agile with your technology, right? In the old days, government related stuff was a whole nother animal. They do things differently. Talk about how you guys sequenced to the GovCloud from Amazon cloud and how that integration went for you guys and what it means for the customers that now you see more private, public, interconnection points in apps, right? GovCloud is a customer with private companies and there's a lot more integration going on between private and public sector. Yeah, yeah, look, I mean the GovCloud thing for us, we got pulled into that naturally through a lot of customer momentum. A lot of our customers, naturally being in the compliance space, a lot of our customers have to actually adhere to FedRAM, CMMC, NIST 853, NIST 800, 171. The acronyms keep coming, right? And I think there's the commercial side of the business where a lot of startups are obviously targeting and selling to each other and you need things like SOC2 and ISO 270001 for that. But at the end of the day, the biggest cybersecurity buyer in the world is the United States government, right? And so it's a meaningful portion of a lot of our customers' businesses. And so it was a no-brainer for us to kind of extend our capabilities and our service from AWS commercial cloud to GovCloud because our customers are doing business with the US government and a lot of their infrastructure is actually on GovCloud. So they wanted us to be able to extend the same kind of evidence collection, automation capabilities, the same kind of real-time continuous monitoring capabilities, the compliance data management capabilities. They wanted us to extend that from what we offered on AWS commercial cloud to GovCloud. And so it was a natural kind of pull motion for us to go in that direction. But as a result, we are also now seeing significant opportunities obviously in the government space. Well, so here Fran, you guys got a good growing market that's changing and fast too with AI, business model that's clean, growing with the cloud native. You got the secret sauce with the technology and AI. Let's talk about the customers. Again, the topic of this talk is how AI can simplify infosec compliance. What's in it for them? What are you seeing? Can you share the reaction they're having? Obviously where it's changing for them, where you're winning, why they're working with you guys? Take some time to talk about the customer and how AI can simplify their infosec compliance. Yeah, absolutely. I'll give you a couple of customer stories off the top of my head to kind of illustrate the power that AI and automation really have in making this space much more productive and efficient. On questionnaire automation, for example, the average, if you were to boil down the average kind of security engineer salary or application developer salary in Silicon Valley and in New York, you're probably talking about 150K, 200K, maybe 250K a year. Hourly, that breaks down to about $150 an hour. The average security questionnaire takes anywhere between eight to 10 hours to complete. Most of that is actually on the security team or on the application and infrastructure team, like your DevOps or your platform and infrastructure teams. So on average, each questionnaire is about $1,000. Anywhere between $1,000 to $1,500. For one questionnaire. And when you tell a customer, hey, our packaging is an annual subscription fee. And we won't share the pricing. Typically, we work with the customer very closely to make sure that pricing is appropriate for them. But it's kind of a no-brainer. Like if you're doing 15, 20 questionnaires a year, it's a no-brainer for you to actually use AI to automate the questionnaire answering as opposed to taking time away from your developers to do it. One side of that equation is the money that is spent in terms of salary. The other side of that equation is the opportunity cost. You just took away 10 hours from your developers to answer a security RFP. They could have spent that 10 hours actually building better products, actually making sure that your environment was more secure and so on and so forth. So the opportunity cost makes that trade off even more apparent and even more of a no-brainer. So those are like some hard numbers that we typically have seen from customers when they think about leveraging our trust AI capabilities to automate security questionnaires. On the comply AI for remediation front, again, another good example, I was talking with a customer who when we walked them through the reasons why one of his cloud configurations was misconfigured and why that test was failing, he told us it took them two hours to kind of scour through all of the documentation to find the right setting that was causing that test to fail, that was causing that control to fail. And when we launched comply AI for remediation and we just generated that as infrastructure as code, he fixed that problem in five minutes. And that was one test in one control. We run over 300 tests for AWS alone. So the time savings compound very quickly when you start to think about some of these use cases and applying them at scale. I mean, it's really a quality of life too for the staff as well. It's more of the burden of the hassle, right? It's the custodial work, the labor, the rock fetches, current work, whatever you want to call it. It's just a pain in no one wants that, right? And that's retention issue as well. And then productivity is huge. I mean, no brainer. Talk about the next step for you guys. What's on the roadmap? I've got a couple of minutes left. I wanted to get your thoughts as a VP of product. What are the top features people are asking for that you're going to build? Or what do you see coming that you've got your eye on? You put a little market requirements around. What are some of the product things that you see coming? Yeah, I think it kind of stems back to what we started off this interview with. We are naturally getting pulled up market with larger and larger customers. And what a 50% startup or 100% startup looks like is very different than a 1,000, 2,000 person company that's been around for five, six, seven, eight years, right? Their infrastructure is different. Their business processes are different. They have more business units. They have more product lines that have different compliance requirements. And so a lot of what's on the product roadmap going forward is really going to be making sure that we can kind of support and cater to larger organizations while not losing the kind of simplicity in the usability that has made us so popular and so well adopted in the SMB space, right? People come to us because it was very quick to get set up on Secure Frame. Most of our customers configure all of their integrations in a couple of hours. We don't want to lose that kind of usability as you go upmarket, but at the same time we want to introduce flexibility into the system so that, hey, if you are using an app that we don't support out of box, that you can use our APIs or you can use an integration builder to custom build that integration yourself. Or if you are bringing your own control set into Secure Frame and you don't want to use our own control set because you've had a compliance program for years and years, we want to enable you to be able to bring your custom control set and your custom frameworks into the system and easily map your things to our tests so that you can take advantage of our automation without forcing you to kind of rebuild your entire compliance regime just to be able to use a tool. So that kind of compatibility with the enterprise organizations is really kind of key on our near term roadmap. Operationalizing it easily is a great growth strategy. I think that's going to work well for you guys so congratulations on the success routine. Thanks for coming on theCUBE here as part of the AWS Startup Showcase and again, I'm looking forward to chatting more and again, congratulations to Secure Frame and what you guys are doing. Thanks for coming on. Yeah, thanks for having me, John. Really enjoyed it. Okay, how AI can simplify InfoSec compliance here on theCUBE's presentation of the AWS Startup Showcase on cybersecurity season three, episode three is great. Check out these companies, they're doing great and the hot startups are there with the new solutions cloud native, connect your network, get that compliance automate and AI is right there. All the benefits coming on here on theCUBE. Thanks for watching.