Hey, everybody. Dr. O here. Welcome to chapter 11. We just got done talking about the water soluble vitamins. Now we are talking about the fat soluble vitamins, vitamins A, D, E, and K. Before we come, we jump in a couple of things. We covered some of this in the last chapter.  You need bile to be released in response to dietary fat. Then as these long chain fats are absorbed, so are the fat soluble vitamins. They're actually carried then on the lipoproteins like LDL and HDL that carry triglycerides and those kind of things are on the blood.  I generally recommend making sure you have at least eight grams of fat in a meal. If you're trying to maximize the absorption of the fat soluble vitamins, I think more is better from that standpoint. But again, fats are very calorie dense and you have to decide how they fit in your diet.  But keep this in mind, like let's say you have a bowl of cereal. An example I used last chapter, but a bowl of cereal with skim milk for breakfast. Or you have a salad, but you don't put salad dressing on it, these types of things. Remember that your fat soluble nutrients like vitamins A, D, E, and K, and like the carotenoids that we'll talk about here in this chapter, they need that fat to be absorbed. So just because a food says it has fat soluble vitamins doesn't mean you're actually going to get any value out of them or any use out of them if there's no fat along for the ride. So just be careful with meals that don't have any fat. But at the same time, fat soluble vitamins are stored in a way that most almost all water soluble vitamins are not. So that means that you don't need to absorb them at every meal. Okay, just a couple things to consider there. The other thing I want to talk about besides the need for dietary fat is the fact that I think it's true with all nutrients, there's lots of synergy, lots of relationships that nutrients have with each other. But to me, I always try to look at the fats of vitamins as a group. So vitamins A, D, E, and K, it seems to be a lot better for you if you increase your intake of all of them rather than individual ones. So you have, you know, some people take vitamin E as an antioxidant, some people take vitamin D, everyone hears about how good vitamin D is. So sometimes people take individual nutrients, but I've found that it's better to get these from Whole Foods like any other nutrient. And generally when you find them in food, you're going to find them in combination with each other. So I just think that don't let these get out of whack. Like if you take a bunch of extra B vitamins, it won't really impact vitamin C or other nutrients, but these seem to all kind of play and work together. Just a couple little things to consider. All right, so an icebreaker. Do you have a favorite vegetable? Mine's broccoli for sure. What vitamins? Well, maybe not anymore. Nothing you need to care about that, but you guys are thinking about it for yourself. But broccoli used to be, but now I really like broccoli sprouts. So we have a hydroponic garden. So we do a lot of, we do a lot of sprouts. And so broccoli sprouts are now my favorite. I really like Kohlrabi sprouts as well. Wheatgrass is kind of good. But yeah, I would say broccoli sprouts are my number one now. But what vitamins do you think that vegetables might supply? I mean, we'll talk about that. But generally you think about what I think of vegetables, I think of things like vitamin K and beta protein and the like. Broccoli sprouts, I specifically like those because they're really high in a phytochemical called sulforaphane that is very good for you. Does this affect your choice of what to eat? Why or why not?  Are you thinking about what nutrients they may be adding to your diet? Or are you thinking about something else? I mean, that's for you to decide. But I guess the answer is you should, right?  Especially if you track your diet and you know where you might be lacking in some nutrients, then finding specific foods to fill those gaps is a really good idea. All right, learning objectives, you'll see that they say the same thing here, but for the four nutrients we're going to cover. So identify the main roles, deficiency symptoms and food sources for vitamins A, D, E, and K. I don't want to read that sentence four times. Let's start with vitamin A and beta carotene. Remember from last chapter that beta carotene is what's known as a precursor. So it's not an essential nutrient. Beta carotene can become vitamin A and that's why we have the discussion here. It's really important to know that because when you look at foods, they will often talk about their vitamin A content and then being high in vitamin A. But if you look at them with plant-based foods, but they actually are high in its beta carotene, which needs to be converted to vitamin A. So we'll come back to that. That's why you might see that some nutrients will say they have preformed vitamin A, meaning they actually already have vitamin A in that, whereas other foods will say that they're a good source of vitamin A, but what they really are is a good source of beta carotene. All right, vitamin A's roles in the body. So remember I have a couple of my little sheets here with some FDA documents and one that I put together that I'm going to add a few things here. So we just talked about how vitamin A and beta carotene, so beta carotene can become vitamin A. Some genetic studies have shown that up to 30 plus percent of people have a really hard time converting beta carotene to vitamin A. I think this is why we see so much vitamin A deficiency globally. What last number? I saw 124 million children are vitamin A deficient, but they're often eating foods that have beta carotene. So a couple of issues there.  So if you're consuming a lot of foods with beta carotene, but there's not any fat in the meal, then the absorption is going to be decreased by about 500 percent. So it's a major, major difference. So in lots of parts of the world, people are eating foods that have beta carotene, but no fat in that meal. It's going to impair the absorption. So most of it would be kind of passing through them. And vitamin, you know, to me, the preformed vitamin A is the way to go. I try not to ask the human body to do conversions when it doesn't need to because these conversions are inefficient. Let's say you're one of those 30 plus percent of people and you don't convert beta carotene to vitamin A very well. Well, you're better off consuming vitamin A. So we'll talk about where it comes from. So I just mentioned the absorption and the conversion. Collectively, the vitamin A is known as what are called the retinoids. We have retinol, retinol, and retinoic acid, and they each have their own function. I'll show you a little picture in a minute here, but retinol is what we need for vision. Retinol supports reproduction and is the major transport and storage form. So we'll look at one of the main functions of vitamin A being involving reproductive health. And then retinoic acid regulates cell differentiation, growth, and embryonic development. So also growth and reproduction, but this is where the immune functions of vitamin A come from, too. When I think of vitamin A, the first thing I think of is vision. The second thing I think of is your immune system. A vitamin A deficiency can decrease some antimicrobial peptides in your body by as much as 30 or 35 percent. So this is, it's a very, very big deal. If I'm looking at critical nutrients to improve immune function, vitamin A and vitamin D are both really, really high up on that list, as is zinc is another one that I think is really, really important. Okay, before we get to the forms, let me just kind of talk about what I have on my little document here. So we talked about the different roles. So the two primary roles are vision and immune functions, what I see, and then the growth and reproduction stuff. I have noted, and it'll come up in the slides, but that's what I make sure I cover it all, deficiencies cause night blindness. So if I ask you what the most common symptom of vitamin A deficiency is, it's definitely night blindness. And that's because we need vitamin A to make the compounds that are involved in vision. If you don't have enough of those, you really don't notice when there's plenty of light because your vision is inefficient, but there's more than enough light to make up for it. But when you get in the dark, when you get into lower light situations, that's when you can see that you don't have enough vitamin A for proper vision. So night blindness is a key one there. I already mentioned that the fat cell vitamins, they all work synergistically. Food sources, I'll give you my list, but you'll see the book's list in a moment. The best food sources by far are animal products, including organ meats. And that's because animal products have the preformed vitamin A, not asking your body to convert beta-carotene to vitamin A. The best sources are liver and turkey giblets or giblets, actually, I don't know how to say that. Eggs and dairy.  So I talked about that. What's the FDA document say? Functions of vitamin A, growth and development, immune function, reproduction, red blood cell formation, skin and bone formation and vision. So clearly an important nutrient. Our daily value is 5,000 IUs or international units. And then where is it found? So you'll see here a list of foods that have actually vitamin A and have beta carotene. So cantaloupe carrots, those would have beta-carotene. You'll notice that they're orange. That's usually a good source of beta-carotene. Dairy products, eggs, fortified cereals were either beta-carotene or vitamin A would be added. Green, leafy vegetables like spinach and broccoli, pumpkin, red peppers and sweet potatoes. So that's the FDA's list of good sources of vitamin A. But don't forget that some of those actually have beta-carotene and they're trusting the conversion. All right, so here we see retinol, retinol, retinolic acid, we just mentioned them. But at the bottom we have beta-carotene. So how does this actually work? Sometimes cleavage, oh, so the cleavage, you take a beta-carotene and split it in half. That will yield two molecules of vitamin A. But as you see here, sometimes the cleavage occurs at other points as well so that one molecule of beta-carotene may yield only one molecule of vitamin A. Furthermore, not all beta-carotene is converted to vitamin A, talked about that. An absorption of beta-carotene is not as efficient as that of vitamin A. For these reasons, 12 micrograms of beta-carotene is equivalent to one microgram of vitamin A in nutritional value. Conversion of other carotenoids to vitamin A is even less efficient. So just, you know, that's why I like vitamin A better. Now, so globally, I had a student from Ethiopia that part of his job was twice a year. They would go around to different villages and they would give children especially, but I think everyone, really high doses of vitamin A. So the cool thing about vitamin A, since it's stored, a couple of pills a year, I mean, costing maybe a quarter a piece, can prevent some serious, serious problems that we'll look at in just a little bit. So vitamin A is the way to go. If those two doses were beta-carotene, that conversion would be so inefficient that I wouldn't trust it would have the same impact. Hey, nothing wrong with carrots. I'm not saying there is, but when in doubt, I recommend getting nutrients in the form our body needs them and not asking for these types of conversions to take place. All right, so the conversion, speaking of the devil, so we have the retinoids that will come from animal foods and they become retinols which support reproduction, which can then become retinols which participate in vision and retinoic acid regulates growth. If you eat carotenoids, then they start off as those retinols but then they can become either. So as long as you have good conversion and you're getting more than enough, then beta-carotene should be all that you need. But there's just a few ifs and buts there. All right, reflection questions, you can pause and try to answer these yourself and then fat-soluble vitamins differ from water-soluble vitamins. In that one, they require bile for digestion and absorption. So that's why you need the more fat in the meal, the more likely you are to have the bile you need to properly digest and absorb your fat-soluble vitamins. Number two, they travel through the lymphatic system. So remember, they're going to be captured with your long-chain fats in the micelles and carried in the body, travel through your lymphatic system and then be transported through the blood. Number three, excesses are stored in the liver and adipose tissue. So that's a huge difference compared to water-soluble vitamins.  And then also, number four, they are not readily excreted. This increases the risk of toxicity. So since they are stored and that means that you are more likely to get too much in your system and lead to toxicities. So that's almost always supplementation or diets that have way too much of certain foods in them. It's not common to see toxicities, but it would be more common here than with the water-soluble vitamins because with the water-soluble vitamins, the excess is lost in your urine. All right, rolls of vitamin A in the body. So we talked about vitamin A in vision. It helps maintain a clear cornea, which is a transparent portion of the eye, which you need for light to travel to the back of the eye. It helps convert light energy to nerve impulses in the retina, which is where these photosensitive cells are. So that's where we rely on vitamin A. If you don't have vitamin A, that's when you will develop night blindness. All right, so and then just we use it. So it has to be replenished, which is why you need it or at least beta-carotene in your diet. This shouldn't say physical activity. I don't know why it does, but it's just showing how we need, how we need vitamin A so to actually trigger the electrical impulses that allow us to see. So without vitamin A, this is why blindness is a very sadly very common and very serious consequence of vitamin A deficiency globally. You won't see it much, you know, here, but globally it's a major, major issue. All right, the next major function of vitamin A is in protein synthesis and cell differentiation. So you see here it affects epithelial cells lining the outside and inside of your body especially. So epithelial cells on the outside of your body will form your skin. They also line the inside of your body forming what are called your mucous membranes. This would be like your respiratory tract, gastrointestinal tract, et cetera. So vitamin A maintains healthy cells in the mucous membrane. And you see here that without vitamin A, the normal structure and function of the cells in the mucous membrane are impaired. So that's not good, right? You don't have, your mucous membrane won't have the mucous that it needs and the cell lining won't be good. And the cell lining is very important because just like your skin is a barrier on the outside, mucous membranes are a barrier on the inside to pathogens and toxins and things that could get into your body. So not good. And then you see here goblet cells of the cells that synthesize and secrete mucous. And then vitamin A in reproduction and growth. It's needed for sperm development, normal fetal development, growth of children including bone remodeling. I have a nat flying in front of me. And also it has antioxidant functions, which means that it can stabilize free radicals before they do more damage in your body. So here we see the consequences of vitamin A deficiency. The picture here is showing so you'll see here if you don't have enough vitamin A that causes keratinization of the skin, which we need keratin, but you don't want too much of it. And that generally is what's going to occur on your skin in the GI tract. Not having a vitamin A is going to impact mucous production, which we need that barrier. That's what keeps the trillions of microbes away from our immune system where we don't we don't want them to have this big interaction. The extreme of this condition is called hyper keratinization or usually I call it hyperkeratosis. When keratin accumulates around hair follicles, the condition is known as follicular hyperkeratosis. So vitamin efficiency, huge problem in developing countries. A lot in a lot of countries they don't eat animal products. They're eating maybe they're eating a lot of crotinoids, but with low fat diets. So there's the absorption is impaired. And then people are clearly just, you know, malnutrition and starvation across the board vitamin A status, you know, it should if we have if you have access it can be stored in the liver. That's why a couple of huge doses a year can stave off most of these deficiency problems. You'll see here that vitamin you need protein in order to for most of vitamin A's functions to actually occur. So someone can maybe be getting a decent amount of vitamin A in their diet. But if their protein malnourished, then that will cause problems. So what are the big consequences of vitamin A deficiency? So you see the first one risk of infectious diseases. I already mentioned that let's say that a severe vitamin A deficiency might impair your immune system function by 30% or more. And that's a huge number. It's a difference between getting sick and not getting sick. It's a difference between dying and not dying. Night blindness and then actually like in the US you might see someone with a minor deficiency that has night blindness but it leads to true blindness as well. Or it's hard to get the exact numbers but you could be looking at a couple of hundred thousand plus people going blind. And then death by many severe vitamin A deficiency kills lots of people. So there's a globally this is a serious issue. Thankfully programs like the one I mentioned earlier with the high dose supplementation is helping but this is still a serious serious problem. It's not the most common nutrient deficiency on the planet but it is one of the most serious for sure. On the flip side what happens if you get too much vitamin A. And this is something that you know definitely they talk about not getting too much vitamin A when you're pregnant and now it can lead to spontaneous abortion and things like that. I don't want anyone to get too much vitamin A. This is one of the reasons that I actually put a limit if people like eating organ meats which they are the most nutrient dense food on the planet in my opinion then I usually say definitely no more than a pound a week. I mean even that would be quite a bit. So what happens? How does this develop? Vitamin A toxicity develops when binding proteins are loaded. That means this excess vitamin A can start to damage our cells. So when can we develop toxicity and again with certain diets like a diet high in organ meats this is possible and the same thing with supplementation. A lot of people are supplementing with really high doses of fat-soluble vitamins now. They're using cod liver oil and plus they're eating liver and things like that. So preformed vitamin A from animal sources plus fortified foods plus supplements and especially in children that's a potentially toxic combination can lead to bone defects as well. All right. So how do we find vitamin A? Well it depends on what we're looking for here. So you see here the colors of vitamin A foods dark leafy green, rich yellow or deep orange that's going to be the carotenoids. So that would be the where you'd find the beta carotene that can be converted to vitamin A. Vitamin A I've mentioned liver several times because vitamin A is stored in the liver of animals it is a phenomenal source of vitamin A and that's also why you don't see it as much now as you used to but people use cod liver oil as a way to get the fat-soluble vitamins as well. Golden rice and bio fortified foods so golden rice is a genetically modified rice that I think they use genes from like daffodils and other places but golden rice is a rice that has beta carotene in it. So it's been genetically modified to do that and it's pretty neat. Brilliant idea. It hasn't worked as well as people hoped. You know, there's cost issues but then we also have the issue of getting it to people. They're consuming beta carotene but is there any fat with that meal? If they're just consuming the rice how are they going to absorb the beta carotene? Well, these, you know these are issues. That's why I like the high dose supplementation campaigns. I think they work better than using something like a genetically modified rice. All right. How much do we need? We mentioned it earlier the 5,000 international units. It can also be expressed as retinol activity equivalence. That would be primarily in food. Supplementation is where you see the IU or international units. Food sources, I mentioned my list but here we see some. You got what, beef liver or sweet potatoes? Really off the charts there. Carrots being another really good one. So but just keep in mind that are you getting the preformed vitamin A or are you getting the beta carotene? All right. Vitamin D moving on. So most people have talked heard a lot about vitamin D over the last decade or so. And when I was in college, which has been over 20, right about 20 years ago now I graduated, when I was in college, vitamin D increased calcium absorption, which it still does. But we now know it has just dozens and hundreds of other functions. Vitamin D is linked to thousands of genes. It impacts the gene expression of thousands of genes.  So we know that's big role in immunity, auto-immunity, et cetera, et cetera. Like just countless reasons why you need vitamin D. Now, I don't think it's the miracle that people thought it was either. That's why some of the vitamin D supplementation studies have been just not as effective as people hoped. I think that you want to make sure you're getting plenty of vitamin D. Absolutely. I think that it's probably best to get it from sunlight when possible, just because as vitamin D is produced from sunlight, it leads to a lot of cool metabolites that probably impact our health in many positive ways that we don't understand yet. So, but getting enough, not being deficient is certainly important. But if you are deficient in vitamin D, the big question is why, right? Is there an underlying reason why or are you just not consuming it or not making it? I don't know. Okay, so vitamin D, its active form is a hormone. So really calling a vitamin D doesn't do it justice. It is a hormone. It is essential for making and maintaining bones. So that's still the primary thing we think about, but we know it does so much more. It assists in the absorption of calcium and phosphorus. So also really important for bone. It's important for brain and nerve cells. So it does appear to protect against cognitive decline. And it regulates adipose cells to influence obesity development. So it looks like, again, being deficient in vitamin D could increase your risk of being obese. All right, where does it, how do we actually make it? So you see on the right-hand side, we can get it from the diet. The plant form is called vitamin D2. The animal form is vitamin D3, which is better. As far as your body making it, so you have this compound called 7D hydrocholesterol, which is a precursor made in the liver from cholesterol. Then when UV light from the sun strikes that, it forms pre-vitamin D3, which long fancy metabolic pathways becomes vitamin D3. Then that goes to the liver, where it becomes calcidiol. Then it goes to the kidneys, where it becomes calcitriol. So it's a pretty complicated process, but very, very cool. So you do need that cholesterol precursor in order to make it. Now the key here though, is how powerful are the sun's rays where you're at in any given time of year? So how much of your skin is exposed? So are you outside fully clothed? Do you have your shirt off or something? What time of year is it, as far as where you are? Like if you live near the equator, you're probably making it all the time. But here where I'm at in South Dakota, from October to March, the UV rays just aren't powerful enough to make vitamin D. That's why it gets cold, right? Think about it. During the winter, our half of the planet is tilted away from the sun. And the sun's rays are traveling a few hundred more miles to get here, and that weakens them.  During the summer, it's a whole different story. So it's where are you out on the planet? What time of year is it? How much skin is exposed? Are you wearing sunscreen? So sunscreen's a great idea for preventing skin cancer, but really any sunscreen with an SPF above like eight pretty much shuts off 5 and D production because you need the UV rays to strike the skin and to form vitamin D. So I kind of recommend again, not medical advice, but personally we do, we like to call smart sun exposure, go outside maybe without sunscreen for a few minutes and then apply it if we're gonna be outside for a long period of time. So a lot of factors are gonna impact vitamin D production. And that's why, but I don't know, like if you ask me, do I need vitamin D? Do I need more? I don't know what to say, because there's so many factors that impact how much vitamin D is in your blood. The only real way to know is to test and then deal with it. If your vitamin D levels are normal, then you're good.  And also if you're gonna test your vitamin D levels, I recommend testing at different times of the year. You know, test in July or August here and then test in January and see if there's a huge difference. So pretty cool that you can make it though. All right, a couple of questions for you to answer. Fats have all vitamins different from, wait, that's almost, that's not what it says there. We talked about, that's from the last one. There's a few issues with these PowerPoints. I catch them as we go. Almost 10% of Americans are vitamin D deficient. So depending who you ask, the number would be even higher. List four factors that contribute to deficiency. So here we have dark skin just because again, it's the UV rays striking the skin and being absorbed by the skin is what leads to vitamin D production. Breastfeeding without supplementation, a lack of sunlight because then you're not making it and then not consuming fortified milk because milk's all fortified with vitamin D. Obesity seems to impact this as well. I mean, there's lots of other factors. All the ones I mentioned, are you wearing sunscreen? How much are you outside? What part of the planet are you on? Et cetera, et cetera. Like, so you could make an argument that vitamin D and then a few other things like folic acid destruction are really what determines skin color. So if you look at, you can look at a map of the planet and skin color, basically the closer your genes are or genes came from the equator, the darker your skin and then skin got lighter and lighter and lighter as a species traveled away from the equator. So not always, but like, yeah, the people whose genes are from Scandinavia are going to have lighter skin than people whose genes are from the equator. There are exceptions to those rules. Like if you look at the Inuit, for example, but that's because their skin never had to get lighter and lighter to increase vitamin D production because they were consuming it. They had a diet really high in seafood. So they were eating it. So there was really no evolutionary advantage to having lighter skin when it came to vitamin D production. So that's really what skin color is. We talk about that a lot in anatomy, but it's really just a response to balancing vitamin D production from whatever part of the planet your genes lived in, you know, in your ancestors. And then also the lighter skin though, leading to issues with folic acid, folate destruction.  And, but that's really what it is, right? From an evolutionary standpoint, it is trying to maintain homeostasis on different parts of the planet. All right, vitamin D deficiency subsequently causes a calcium deficiency because one of the key things vitamin D does is it leads to the absorption of calcium. Remember we said earlier, you're not what you eat, you're what you absorb. And if it doesn't matter how much calcium you're consuming, if you're so vitamin D deficient that you're not absorbing it. All right, so what happens with a vitamin D deficiency? Besides some of these other, you know, chronic health issues, the big ones are bone related. So if you're vitamin D deficient, the production of Calbindin and osteocalcin, a few other ones, slows when deficient. This can result in rickets in children. So the rickets in osteomalacia are the same condition. Just rickets happens in children and osteomalacia in adults. Rickets is rare in the United States, but can affect more than half of the children in some countries. So depending on diet and then how much sun exposure they get, the bones fail to calcify normally.  Bones become soft, flexible, brittle and deformed. So really the two sides of the same coin. Rickets, just remember, think kids, osteomalacia, think adults. If it gets even worse, then you have osteoporosis where your bones get so weak that it impacts your activities of daily living and can result in fractures. Deficiencies are especially likely in the elderly. So sadly, the group that is already at highest risk of falling and weak bones is also at highest risk for vitamin D deficiency. And this could be because maybe, like I know my grandmother, she got older, she didn't go outside very much. She had rheumatoid arthritis. So she was pretty limited in her movement. So she spent a huge part of her day sitting in a recliner inside. So she was more likely to have issues than someone that's outside on a regular basis. All right, vitamin D toxicity on the other end. So the most likely of the vitamins to have toxic effects when consumed in excessive amounts.  So it raises, so vitamin D toxicity raises blood calcium concentrations, which can cause calcification of tissues that you don't want to calcify. It can form stones in soft tissues. It can harden your blood vessels. Usually about 25% of the plaque that's in an artery is calcium. That's why we can see them on x-rays and you can do like those calcium scores. They're actually measuring the calcium in your blood vessels. Well, if you have a toxic level of vitamin D, you'll see more of that. So it can lead to death. All right, so supplementation. Vitamin D is found in multivitamin and mineral supplements, and then also high-dose single supplements. Personally, we use drops from Carlson's or, they're called, so vitamin D drops. And the supplements are usually that make sure if you take a supplement, make sure it's the D3 form, the more effective form. All right, so match these. Affects children and causes bones to bend. That's rickets. Number two, reduced ability to activate and make vitamin D, the elderly. So that's why they're increased efficiency risk. Number three, fractures off from result from calcium loss from bones. That's osteoporosis. If you just have weakening bones, but there's no like clinical issues, that's called osteopenia. Affects adults, poor mineralization, causes soft brittle bones. That would be osteomalacia. In what ways does vitamin D protect against disease? This is a very, very long list. So I'll read what they have here though. This is all good stuff. In the brain and nerve cells, vitamin D protects against cognitive decline and slows the progression of Parkinson's disease. Vitamin D in muscle cells encourages growth in children and preserves strength in adults. So that's always good news. Vitamin D signals the cells of the immune system to defend against infectious diseases. So that's why I put it way up on my list of immune enhancing nutrients, along with vitamin A and zinc, those are my big ones. Vitamin D may also regulate the cells of the adipose tissue in ways that might influence the development of obesity. You're seeing a lot of mites, right? A lot more research needs done to really hammer down all these things, but it's all trending in the right direction, I would say. In many cases vitamin D enhances or suppresses the activity of genes that regulate cell growth. So I mentioned earlier that thousands, 3,000 or more genes are regulated by vitamin D. Hundreds of those are on your white blood cells, which is back to that immune system function. This is why vitamin D really kind of modulates things, like modulates the immune system. What I mean by that is it doesn't always make the immune system stronger or weaker, it just makes it function better, I guess. Recent research suggests that vitamin D may protect against heart disease, type 2 diabetes, inflammation, brain disorders, macular degeneration, hypertension, and some cancers. I've seen it linked to decreases in 15 cancers or so. Lots and lots of good stuff, but this doesn't mean that more is always better. Make sure you're not deficient, make sure you have optimal amount of vitamin D in your body, but that doesn't mean that more is better. All right, vitamin E. So halfway through the fat cell of vitamins, vitamin E is an antioxidant, that's the main reason that people have talked about it over the decades. So there are two different subgroups called the tocopherols and the tocatriannols, and then each of those has four different subgroups, I guess, alpha, beta, gamma, and delta. So there are eight different versions of vitamin E, but the one we care about is alpha tocopherol. That's the one that's maintained in your body, and that's the one that when you see vitamin E added to food or in supplements, it's almost always the alpha tocopherol form. So it is an antioxidant, we've talked about how it neutralizes or stops chain reactions of free radicals. Remember free radicals, they form chain reactions because I'm a free radical, I'm unstable because I'm missing an electron. So I'm gonna steal one from you, but now you're unstable because you're missing an electron and now you have to do the same and the same. So it stops that chain reaction from occurring. You'll see here that so vitamin E is the most important lipid soluble antioxidant, so it's gonna impact lipids primarily. So you see that it protects your cells and their cell membranes because they're made of lipids.  And when an LDL cholesterol becomes oxidized, it is much more likely to stick to your blood vessel walls, be driven into your blood vessel walls and form a plaque. So this is all good news. That's not good news. The fact that vitamin A protects you from that is the good news. So what happens with vitamin E deficiency? So primary deficiencies are rare and that's because vitamin E is in all of your vegetable oils and then all the foods made from them. They add vitamin E there to try to stabilize the fat that's in your corn oil, canola oil, et cetera. So really, anytime you're eating something that was made with an oil, you're getting some vitamin E. So you're kind of supplementing with it as you go. So not getting enough in your diet is pretty rare. So that means primary deficiencies are rare. You're probably eating it. Secondary deficiencies are more common and remember a secondary deficiency means you're eating it but it's not being digested, absorbed, stored, utilized.  When I was back in college, that was when oline and olestra, these fatty places are really common. Well, all those foods, I remember there being like a reduced fat Dorito and there was Pringles, all these kinds of foods and they don't use them much anymore because when fat passes through you without being digested, it leads to GI problems, gas, bloating, diarrhea, so people didn't like them.   All right, so what happens if you have a vitamin E deficiency? So the most common one we talk about is called erythrocyte hemolysis, meaning that your red blood cells will split or tear apart where your red blood cells will break open. So that's the most common deficiency, a vitamin E deficiency. They can lead to neuromuscular issues as well but the blood cell one's the big one to remember. Well, how about the other side? If you get too much vitamin E or vitamin E toxicity, it is rare because you need really high doses. This really would only come with high doses of supplementation. As you can see here, the UL or the tolerable upper intake level is 65 times greater than the recommended intake for adults. So you'd need to be supplementing but that people do that and some people do that. So extremely high doses of vitamin E, the main thing they do is they kind of, they thin the blood which is great in smaller doses but if you have excessive amounts, it can interfere with vitamin K activity and vitamin K is needed for blood clotting. So it can lead to some bleeding issues. All right, so vitamin E recommendations, let me go to these lists here. So I talked about vitamin E being a powerful fat soluble antioxidant, plays a crucial role in protecting cell membranes, LDL cholesterol in the brain. It's used in cooking oils to slow the rancidity process. We talked about the forms. So good food sources that I put on my list are almonds, sunflower seeds, and leafy green vegetables. I think that's everything I have there. Let's see what the FDA page has for vitamin E. It's an antioxidant, helps with the formation of blood vessels and immune function. 30 international units are what your goals should be and you find them fortified cereals and juices, green vegetables like spinach and broccoli, nuts and seeds, peanuts and peanut butter and vegetable oils. All right, the RDA is based on the alpha-tacofferol form only because that's the one that's maintained in the human body. Vitamin E is widespread in food. Much of the dietary vitamin E comes from vegetable oils or foods containing them. So I don't know how much vegetable oil you're consuming, but even if someone's trying to minimize exposure to vegetable oil, they're still meeting the needs. Vitamin E is destroyed by oxidation and heat. Therefore, fresh foods are preferred sources. All right, last one, vitamin K. So I like to look at vitamin K like two separate things. So when I just say vitamin K, I'm generally talking about what's called vitamin K one, but there is a vitamin K two that we will talk about separately and you see both the functions on here. So the primary action of vitamin K is blood clotting. You see here it leads to the formation of prothrombin. So if you look at the clotting factors when it comes to blood clotting, like in your anatomy class, you'll see that most of those clotting factor proteins are vitamin K dependent. They need vitamin K. So you see here that vitamin K leads to prothrombin, which is an inactive protein that when it becomes thrombin it is now the enzyme that actually lets your blood clot because the blood clotting cascade leads to fibrinogen, which is a water soluble protein, becoming fibrin, which is an insoluble protein and that's why you form a clot. So without vitamin K, you can't make prothrombin which turns into thrombin, which means that you can't get a blood clot to actually form. So vitamin K first function you should think of is blood clotting. But the metabolism of bone proteins is also really important. You see here this osteocalcin, that's the most important one. So if you're not getting enough vitamin K, and especially this vitamin K2, which you primarily find in fermented foods or it's also called the grass-fed vitamin because you find it more in dairy products and cheeses and stuff from grass-fed animals than grain-fed animals. But vitamin K2, you can get it from eggs. There's a lot of egg yolks as well. But vitamin K2, it activates the proteins that actually take calcium from the blood and put it into your bones. So vitamin K, especially that K2 form, does play a big role in the metabolism of bone proteins. So if you don't have enough vitamin K, then these proteins like osteocalcin will not be functioning 100% and your bones will not get as dense as they should. The other big issue here is, and in class we'll talk more about this, but if the calcium doesn't go into your bones where it's supposed to, where does it go? This is where it ends up in your soft tissues, especially your blood vessels. So lots and lots of studies show that getting enough vitamin K2 reduces cardiovascular disease risk because a quarter or more of the plaque in your blood vessels is calcium. If that calcium is being driven into your bones, it's not gonna be driven into the plaque in your arteries. So we could talk for hours about that, but that's a really big deal. So making sure you're getting plenty of vitamin K very important for blood clotting, also very important for bone density, but also very important for making sure that calcium doesn't deposit in your soft tissues. And that's the other possible roles of vitamin K. All right, vitamin K deficiencies and toxicities. Primary would be just from inadequate dietary intake, which is rare, especially if you're consuming plenty of green leafy vegetables, but I do recommend, you know, if you're looking for, so fermented foods, egg yolks, grass-fed cheeses, these are a good idea if you really wanna ramp up your intake of vitamin K. You can also supplement with it, especially that K2 form. You can actually supplement with the form that's been produced by bacteria. All right, so secondary deficiency, this would be because of the microbiome. If antibodies from your immune system kill off the vitamin K producing bacteria in your gut, then that could lead to a problem because up to half of the vitamin K you're gonna absorb today could come from your gut bacteria. Then you see failure of bowel production, I'll be that secondary malabsorption again. If you're not digesting and absorbing fat, then your vitamin K is not gonna come in, come along for the ride. Infants, so they have a sterile gut, they don't have any vitamin K producing bacteria. That's why when a baby is born, almost always, they're given an injection of vitamin K. Their microbiome is not making vitamin K yet. And that's why if you ever had a baby, you know their first few poops aren't really like poops because they don't have a microbiome yet. All right, so toxicity, not common. No adverse effects with high intakes. There is no tolerable upper intake level, but high doses can reduce the effectiveness of anti-coagulant drugs. So if you're on a blood clotting medication or anti-coagulant, then work with your doctor about vitamin K intake. All right, what are the non-food sources of vitamin K? Are they sufficient and mean the needs of the average human and what food sources can provide vitamin K? So the non-food sources of vitamin K are synthesized by intestinal bacteria. However, the amount is insufficient to meet the needs and bioavailability is limited. So we don't know, like everyone's microbiome is different. So everyone's gonna be getting a different dose of vitamin K every day from their gut bacteria. So you can't rely on that for all of it. Like I said, up to half maybe, but I wouldn't rely on it. So food sources of vitamin K include leafy greens like kale and spinach, fruits such as avocado and kiwi and vegetable oils. So this is where, so leafy green vegetables is a great place to get vitamin K one. When, let's say a cow, when a cow eats leafy greens like grass, they will convert it into vitamin K two. And then that's the kind of vitamin K you'll find in their dairy, like in their cheese. This is why grass fed cheeses are really good sources of vitamin K. Same thing with chickens, right? Chickens are gonna be rooting around and eating weeds and flowers and stuff like that. And that's why a really healthy animal that's been outside eating bugs and these kind of things, they'll have plenty of vitamin K two in there in the yolks of their eggs. So I would say for a typical person's diet, leafy green vegetables, best place to get the vitamin K one. And then the grass fed cheeses or egg yolks would be a great place to get the vitamin K two. So what else do I have here? I talked about the two forms, K one primarily blood clotting, K two bone and blood vessel health. Vitamin K one is easy to find in green leafy veggies. Vitamin K two is much harder to find, I put now at least. It is only found in animal products from grass fed animals especially.  The best source by far on the planet though is fermented food called natto, which is fermented soybeans. That's probably got a thousand micrograms of vitamin K two in it, if you've ever had it. It's basically soybeans, they traditionally, they put them in a burlap sack and they kind of went bad as they fermented and that became natto. So natto and eggs would be a relatively common breakfast traditionally in Japan as far as I know. Much of the vitamin K that you use is produced by good bacteria in the large intestine. So gut health, that's the last thing I have there. What's the FDA site say? Vitamin K needed for blood clotting and strong bones. Where is it found? Green vegetables like broccoli, kale, spinach, turnip greens, collards, Swiss chard and mustard greens. And we need 80 micrograms of it a day. All right, so that's it. We've been through, so we covered the main roles, deficiency symptoms, and food sources for vitamins A, B, E and K, your four fat soluble vitamins. I hope this helps. I'll come back and cover, we have two more chapters covering the major minerals and then the trace minerals coming up. So I hope this helps. Have a wonderful day. Be blessed.


What's up guys, Michael with Jaspy is doing a recap for our 2023 Tops Chrome 40 box blaster case break. Random team number one, this was done on Fanatics Live, sorry here is the list, positive if you need to. Yeah, we'll just get right into it, it was a blaster case, so blaster case is 40 boxes. Pretty crazy. Yeah, Shohei Refractor, Volpe's Corvins, Acunhas, Volpe Refractor, Adley, Adley Pink and Adley Sepia. It's pretty nice, some more Corvins, kind of fly, we've got Jordan Walker, Sepia, Senga Adley, Senga Pink, Algoramans, Sepia, Casas, Pink, Acunha and a Sepia, sorry, Sepia Acunha. Steer Pink, probably Green Pink, there we go, now some numbered stuff, Franco to 3.99, Josh Smith to 99, Vientos to 2.75, Eaton, got a Judge to 2.75, some more, Purple Sonars out of 2.75, two Blacklins, got a Gold Cody Bellinger out of 50, Corvin Carroll out of 2.99, had an Aaron Judge image variation, sorry some stuff on the top, there you go, and then some Autos, Kyle Stowers out of 99, Michael Gro, Lester, Brennan, had a Brett Beatty Refractor Auto, Travis Swaggerty and a Luis Liberato Blue Auto, thank you to everyone who got into the break, thank you guys for watching and I'll see you guys in the next one, bye guys.


Hello and welcome to CSE 284, Emerging Programming Technologies. I'll be your instructor, Adam Gowita, and one of the things you might have on the notices is there's a green screen behind me. Well, one of the things I'm going to be doing this semester is I'll be actually recording all of my lectures. That way, if you miss class or you forget to really pay attention during class, or if during one of your assignments you kind of get stuck and you're struggling, you can always go back to these videos and you can kind of take a look from there. So, one of the things we will be using is we'll be using a textbook by O'Reilly, learning PHP, MySQL, JavaScript, CSS, and HTML. One thing you'll notice about this is this is not your traditional textbook because it's not a textbook. O'Reilly is more of a reference guide, a publisher, and so what's going to happen is this book, it's not really going to have necessarily too many assignments in it, but one of the things that this is going to be able to do is give you a reference point. Every week, we're going to be going over something, and so guess what? It's probably coming from here, this book. So instead of going on the internet and getting stuck with Stack Overflow, which you will be doing, I don't condone that. It's going to at least give you a point of reference. This is what we're talking about. So here's what you should be focusing in on. One of the other programs we're actually going to be using in this class is known as XAMP. XAMP allows us to have an Apache server, a MySQL server, and to run and host PHP, HTML, and CSS files from our computer. We are actually building a web server with XAMP. So one of the things I recommend is go ahead, take some time out of your day, and just go ahead and download and install that. It'll take about one minute, two minutes, depending on your internet connection, but go ahead and get that situated now so you can go ahead and get rolling on the class. Without further ado, best of luck this semester.


Hello and welcome to the session. Let's work out the following problem. It says a particle moving in a straight line with uniform acceleration describes successive equal distances in times T1, T2 and T3 prove that 1 upon T1 minus 1 upon T2 plus 1 upon T3 is equal to 3 upon T1 plus T2 plus T3. So, let's now move on to the solution. We are given that a particle moving in a straight line describes the equal distances in times T1, T2 and T3. So, let A B is equal to, B C is equal to, C D is equal to S be the three equal distances and let U be the initial velocity A meter per second square is the uniform acceleration. Now, we have A B is equal to, B C is equal to, C D is equal to S particle is moving in a straight line describing equal distances in times T1, T2 and T3. Now, the particle describes the distance A B is equal to S in time T1. Similarly, it describes distance A C that is this which is equal to S plus S that is 2 S in time T1 plus T2. Since we are given that the particle describes the equal distances in time T1, T2 and T3. So, if it describes the distance S in time T1, so it describes the distance 2 S in time T1 plus T2 and also the distance A D that is equal to 3 S in time T1 plus T2 plus T3 right. Now, the distance traveled S is given by the formula U T plus 1 by 2 F T square, S is the distance traveled, U is the initial velocity and F is the acceleration must remember this formula and write it while using this. Now, the distance A B is S is given by U T1, T is the time taken plus 1 by 2 F T1 square. Since the time taken to describe the distance S is T1, so here we have used T1 and similarly distance A C that is 2 S is equal to U into T1 plus T2. Since the time taken to describe the distance A C that is 2 S is T1 plus T2 and here we have 1 by 2 into F into T1 plus T2 whole square and A D that is 3 S is equal to U into T1 plus T2 plus T3.  Let us name this as 1, this as 2 and this as 3. Now subtract 1 from 2, 2 from 3 we have subtracting 1 from 2 we have 2 S minus S is equal to U into T1 plus T2 plus 1 by 2 F into T1 plus T2 whole square minus U T1 plus 1 by 2 F T1 square.  So this is equal to U T1 gets cancelled with U T1 1 by 2 F T1 square will get cancelled with minus 1 by 2 F T1 square we are left with U T2 plus 1 by 2 F T2 square plus 1 by 2 gets cancelled with 2 here and we have F T1 into T2. So this is equal to U T2 plus 1 by 2 F into T2 square plus T1 T2.


Hi, how are you? Thank you very much. You see, why don't you get right in here? Hi, how are you? Wonderful. Peter, Peter. You're turned the wrong way. Rather than us. No, get right in here, sir. A picture. Okay. Thank you. My sister, Terry Silo, is over there. Thank you so much for inviting us. I will. Pleased to have you. This is right here. My sister, Terry Silo. She's the remit. It's good to go in and get a picture. Okay, fine. Thank you. Shall we go over here? Hi. How are you? I'm going to show you. Nice to see you. You look great. Well, I feel great. Fantastic. So you're doing so well. Am I your lucky charm? You were worried about me. I was worried about you. Because you were there. Boy, that was exciting. This is it. Oh, thank you. You'll be out. She's out with the live. So she'll be in. Okay. Thank you. Thank you. We'll see you later. Thank you. Thank you so much for coming. Thanks so much for coming. We're going to talk about the story of what you are. It was your honor. Why? The brothers. That's what I was looking for. Absolutely. It was at our years. Thank you. Thank you very much. Thank you. Congratulations. Hi. How are you? I'm so... I saw you when you broke up. Yeah. You didn't think it was too... No, it was fine. It was great. Thank you. Thank you. Thank you. Thank you. Thank you. Thank you. Thank you. Thank you. Well, then. Hey. How are you? How are you? I'm glad to see you. I was going to send peace to you, but as long as you're here... Oh, my goodness. Okay. The old neighborhoods. Yes. Thank you so much. Thank you so much. Thank you so much. We won't know the answer. It's all finished. Can you show me your room? Yeah. Yes. Yes. You kept saying, I see you out there. And I said, well, I see you. I saw you. Yes. Thank you so much. I hope you are doing fine. It's a pleasure. Thank you. Thank you. Thank you very much. Great. Welcome. Thank you. Thank you. Thank you. How are you? Thank you so much. Thank you. Thank you. Thank you so much. You're used to saying things around. This is a world championship t-shirt. Oh, great. Thank you. Thank you, great. Well, you did a good job on announcing that company. I knew where your heart was. I knew where your heart was. I knew that you were pulling for us to take the whole thing. Of course. Yes. But went in wrong. That's right. Because that is your team that died just from way back with you and Anthony. That's right. Well, we're both going out and... But how about that game, that night? You brought us so much luck that game. That was fantastic. I couldn't believe that game. Well, I wanted the next day was to hear many describe that home run. You must have seen yourself on television when that home run was hit. Did you ever see? You came out of that dugout. Just like this. When I went. I think I was picking something. I think you left her out. I think you left her out. That's what it was. We really loved the win. It was a good win. You don't think my pitch was too hard for... He had to sponge in his glove. Yeah. Okay. I was worried a little bit. I wish you had seen her frozen with fear. Now I made her throw a few to me up in the West Coast. She hit me dead center. Please don't make me do that. So she came back to the dugout and said, I hope Belcher has your kind of stuff. I think we're all going to have... You've got your 34 fellas out there. They're coming through. And then we'll all be assembled over there for a group picture. You're going to meet the dream team. The team of Destiny. They captured the hearts of America. They did. They did. So God had His hand on there, Bob. This injured the director. We will just be patient over there and make sure that the boy you did will get his personal comment. Hello. Thank you. Thank you. Thank you. Hi. How are you? See you. Hi, Bob. Thank you. You do?  Really? Hi, how are you? Good to see you. Hi. Thank you. Bye. Bye. Bye. Bye. Bye. Bye. Bye. Bye. Bye. Bye. Bye. Bye. Bye. Bye. Bye. Bye,2-1. Thank you. Thank you. I was just telling you why it could be done now. You can't run 50,000 people through a magneton. I haven't a time left for baseball. How about that faculty? That's pretty good, sir. Certainly, if they do a story of my life on the screen, I'm too old to play. Well, it's a great pleasure. I just said yes. The president was much better looking than him when he was young. Chris is going to take everyone out to the Rose Garden. He keeps the game. He keeps the game. He keeps the game. I used to play favorites, but I must confess that after the World Series began, I just knew the winner was going to be a team from California. And I couldn't help but recognize the lady who you would just say no campaign has awakened a nation to the dangers of illicit drug use, and I'm glad to have you on my team. Let's remember that before this season started, few baseball writers were in the Oakland Athletics in five games. I guess it just never occurred to this bunch that someone else was supposed to win. But you did it, and you did it with guts and determination. Our award for both the League Championship and World Series in the same year, I've spent a few years during the World Series, and there were plenty of others who contributed too. Rookie pitcher Tim Belcher ought to get a raise for all the work he did in nursing injured players. Well, it was quite a dream season for the Dodgers, and I hope for each time you get to be my age, everything reminds you of the story. Well, this one's about a minister who walked a reverend. The player said, Sunday's our biggest day. We have the best crowds, make the most money, and after all, Sunday is your biggest day too, isn't it? Well, the minister nodded his understanding and then added, but there's a little difference. I'm in the right field. And the player said, so am I, and a son's horrible out there. Well, the son really shined up. I wanted us here to visit with you, and all I can say is that the first lady threw out the first ball of the World Series, and we won that game in the most dramatic way I've ever seen a ball game in a World Series won.  Transition begun. Mr. President, all of a sudden, the police saw their political prisoners. They suggested that they may release the ball in 10 weeks. I'm hoping that's true and will happen. Have you heard anything about it? No, just that, just what you said. What do you think about it? They said they were going to do it. Mr. Brigadier General, that the stars you're going to use are those from your father's room. Congratulations. Thank you so much, sir. And I think you see that everybody approves. Now, as I understand it, we're going to a telephone. That's correct. But you and I are going to tell your father. Oh, yeah. He doesn't know what the call is about, either. No, sir. I'm a little specious. I think that's probably down on the bottom. Well, it's a great pleasure to do this, and it's a pleasure to have him here with us. All our two, and yes, it is kind of busy, and we're working on it, but I thought that this was an occasion that not even a campaign should interrupt. I shall. All right. Good night, Dad. Love you. Bye-bye. Yes. Sir, thank you so much. Well, I appreciate that more than you could ever imagine. And I echo my father and the warmth and the kindness that you've shown today will last for us forever. It's been a tremendous honor. You're deserving of it. I'm very proud of things that could happen while you're here on this particular post. It's wonderful. Thank you so much for being here. I really appreciate it. I appreciate it. Mr. President, could we just set up one picture with the family? Yeah, good. I think you should be in between. Oh. Okay. All right. Okay. Good. Thank you, Mr. President. All right. Thank you very much. Thank you. All right. I can't believe it. I can't believe it. Sir, Mr. Dawson is here. You have to fancy doing another thing. They weigh, ladies, for calling out. Congratulations. Congratulations. Yeah, I'm on my way to San Diego tomorrow. No, you are. Have a good night. Thank you so much. Well, thank you so much. Congratulations. Enjoy your trip. Imagine what this means to a fellow that was a second lieutenant in the Cavalry Reserve. All right. Thank you very much. Thanks a lot. Hi, Zannie. Hi. Thanks for doing your part. I think we really surprised you. I understood it was quite a bit. It was actually useful. It was actually useful. I don't think I have to tell anybody that this day reflects nothing on me as a person. Absolutely nothing. I am here on this list, first and foremost, because the good Lord has been with me all my life and has seen fit to put me with and under and over the greatest people in the world. Obviously, the young Marine enlisted man who literally saved my life on a couple of occasions and getting on those kids who are willing to go up the hill just because you ask them to. Without them, none of the Marine officers or any officer would be worth a don. The people I've served for, I've served with a lot of people in this room, but I'm going to address particularly the civilians because I've always known in my military career that I could count on Marines because they're the hardest-working, toughest, best performers that I'd ever run into. All of a sudden, I met and started to work for civilians. I've got to tell you, for those of you who think that the Marine Corps or any service member has the market on hard work, professionalism, brains, and dogged determination, they're wrong. So my tip, my hat to learning something every day to my family who literally I could do nothing I would never have reached where I am now. I've been working for my wife, Sandy, who has moved 21 times in 25 years as Picton will shine my dirty boots, clean my weapons, et cetera. My son, Todd, and David's not here, but Todd, who I'm as proud of as anybody I could ever be. And I'd like to make mention of one person, my dearest friend who I am so happy is here, Colonel Tom Drowdy, who is, if I am anything, it's because he's been pushing me the whole way. And so thank you so much. I really am flabbergasted by this. Please have some champagne.


Dear students, in this module, we are going to discuss the violent types of crime. Violent crime refers to the criminal offences that involve the use of force or threat of force against another person. It is not the victimless crime, these are the crimes in which certain victims are involved, in which taking someone's life or giving someone a life threat is also included. Examples of violent crime include murder, assault or rape. Pakistan has the high rate of violent crime, with some estimates suggesting that there are over 20,000 murders in the country each year. If we look at their different motives, we can see that these violent crimes are treated differently due to which the law enforcement agencies react very strongly. Our justice system should react very strongly. But unfortunately, the potential loop holes in the law enforcement are not able to develop an effective punishment mechanism because of them. This becomes an instigator and a motivator for future potential criminals that if they can be murdered and saved in Pakistan, then it is not a big deal. And potentially, violent crimes like this become possible in the future. As we have seen, deterrence is a mechanism of social control, a strong mechanism of social control. So, against such violent crimes, the stronger the mechanism of social control, the more deterrence there will be. And if the level of deterrence is low and the fear of crime is not present, this means that we are producing more potential or platforms for such kind of crimes. So, factors that contribute to the prevalence of violent crime in Pakistan can include poverty, political instability, and proliferation of weapons. The use of weapons, the use of weapons, and the political instability like this in the situation in Pakistan, when you look at it, there are many reasons that are not able to create political stability and there is poverty. So, these are all factors that provide platforms for such violent crimes. And in addition to that, when we see that demographic factors are also very important, like youth is much more as compared to other older populations. So, this youth can be a potential resource, similarly, this youth can become a factor for you because of which disorganization can also be created in the society. So, there are many such crimes that involve youth who do not have the right paths for them, opportunities that are limited for them, so they tend to engage themselves into such kind of violent and criminal activities.


But was it ever a time where you had a fight coming?  Every fight. Oh, you still be getting it? Every fight. Damn. I thought you wasn't serious, man. I swear to God. So you never chill? Every fight. I don't know. I'm just I'm just different. Every fight. I don't put that on nobody else. And these young niggas break the code, man. They something see because I'm keeping it all we real.  Damn, that ain't no true. I just look at it like this. Some niggas get asked go school 55 that night, man. Yeah. It's a way you do it, though. You know what I mean? Like I told they all ask me. They all be asking me all the younger fighters. They be like, man, you still be like, yeah. I thought it'd take your legs, you know what I mean?


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This one has Goodyear Wrangler 265 65 R17 tires and these tires have right around half the tread left on them four-wheel disc brakes on the colorados front fenders in excellent shape you get the Projector lamp headlamps and lenses are nice and clear and the factory fog lights get the painted front bumper that is in excellent condition that in teeny dents or dings and that and The hood is in absolutely perfect condition as well. I didn't see any dents or dings on that guy Passing your side front fender excellent shape as well. This is a one-owner clean title history vehicle no accidents or anything on the auto check and very very nice vehicle all the way around inside out as You go down this side the truck take note of how clean the body is how reflective and mirror like that paint is We take these HD videos So if you are far away or even if you're close by and just cannot make the trip down But you're still interested in purchasing the vehicle You can see the truck hear the truck and of confidence in the vehicle that you're looking at before you even get here So that when you do get here There are absolutely no surprises and that is why we offer the summit auto fast-pass option in the upper right-hand part of your Screen a link right to our website where you can apply for financing Get pre-approved see a payment quote even appraise the trade all from the comfort of your own home Back tires have just as much tread as the front tires and that frame in under body is in really nice shape I didn't see any corrosion maybe got a little bit of mud splash on there But nothing too bad has all the remaining factory exhaust and the lower rockers all look really good I didn't see any corrosion on them either This truck comes with bed rail covers Z71 off-road suspension package gives you the skid plates I believe it has rancho shocks as well The rear bumper is in great shape No denser dings on that has the rear bumper steps and you do get a towing package receiver hitch four pin and seven pin wiring That tailgate is in really nice shape as well. No denser dings on that It is a shock down assist tailgate So it's never going to slam down on you and this one does come with a bed mat That's got a little bit of light-duty usage, but that's what beds are for and it's in really nice shape As you come around the driver's side just as clean as that passenger side no denser dings on that box side there For full disclosure this back rim is in excellent shape as well And this one does have the capitalist fuel fill, which is a really nice feature if you've never used it Never get gas on your hands again and down the rest of the side of the truck looks really really good And you do get power mirrors with built-in driver's side blind spot me Inside the Z71 package gives you kind of the mesh between cloth and leather Gray and black got power driver seat No rips or tears on this seat really nice shape Kind of get the honeycomb ish design on there You have husky all-weather floor mats route Auto headlamps turned out four-wheel drive and a factory brake controller Get the carbon fiber door trim power windows power locks and power mirrors, and we'll hop inside and check out all the options and miles and everything As you can see this truck has thirty one thousand two hundred and fifty miles you do get the digital speedometer with the Compass display instrument cluster is very nice and clean comes with the leather-wrapped steering wheel Bluetooth and information center controls on the right cruise controls on the left This one comes with the Chevy my link radio and FM and Sirius XM radio capabilities on here And then this is also where your backup camera shows up. You got to have the truck on For that to work show you that there that works good and then You have the projection manager. So if you've got Android auto or Apple CarPlay on your phone you can project your cell phone to the screen and if you have a navigation system on your Phone such as ways or Google Maps you can project it to the screen and then you have navigation right on the screen So really cool system right there and that comes with it dual climate controls You also have your other climate controls there your heated seat buttons down here your tow-haul mode Stability control that's for your cargo lamps and then downhill assist control passenger side format and seat are in excellent condition Smells very clean inside this truck. I don't think it's ever been smoked in You get side current airbags and this headliner is an excellent shape Map lights up there and you do get on-star and SOS buttons in that room here We'll take a quick look at the back seats and then we'll start it up and check out under the hood The back seats are just as clean as the front seats no rips or tears back here It does have the latch child safety system You get the manual sliding rear window with the built-in rear defrost Seats are in great shape And they do fold up for extra storage. They're kind of hard to do because you have a Lever and then you have to lift you can see they go up like so and there is storage underneath there And then you do get two USBs and 12 volt PowerPoint back here Bottoms of the doors all look really good. No corrosion on them. Sorry about that And we'll start it up and take a quick look under the hood I would personally like to thank you for checking out the video today and hopefully from this HD video You will have been able to tell just how clean this truck is all the way around inside and out under the hood We have the 3.6 liter v6 VDT Direct injection motor 305 horsepower engine bay is very very clean runs very smooth and this truck has been fully safe It's inspected by our service shop has a fresh oil and filter change all the fluids have been checked and topped off And this one is 100% ready to go I would highly recommend it from a quality and condition standpoint and to see more pictures of this truck or one of other 450 new and used cars trucks SCVs minivans wranglers half tons three quarter tons one tons colorados Canyons Rangers you name it. We got it go to our website www.summitauto.com Full pictures and descriptions of every single vehicle from two locations all at summit auto.com And if you'd like to check out more HD videos you can go to youtube.com slash summit auto Remember to like subscribe and share on this video and all the videos that you see there In fact in a second you will see a link to subscribe to our YouTube channel on your left You link to more Chevy Colorado vehicles like this one on your right If you have not been to our website on the bottom link to this vehicle on our website click those check us out And we really look forward to help you with this super clean 2018 Chevy Colorado crew cab short box in summit white z71 package. Thanks again for checking out the video


How's it? How's it? Welcome back to the channel. It's awesome to see you again. Today we're going to be looking at some photographers with the letter E to hopefully bring you a fresh perspective to the wonderful world of the photographic image. Previously in some of these videos I've been accused of photographing only just or not photographing or featuring the photos of people who are from the past. Now nothing's going to change today. No, it's not true. We are going to look at one great photographer from the past but I have very two very exciting sort of new, well it's certainly new to me photographers who are working in the contemporary world who hopefully will give you a shot in the arm in regards to your possibilities within photos. So the first photographer we're going to look at is Jan Enkelmann. Now he has created some beautiful cityscapes of London in March 2020 around that. You know that period which we're not going to mention because YouTube doesn't like it but we know what we're talking about and we're all familiar with a lot of the photographs that were taken around about that period and they all focused on the the desertion and I think they kind of went well the emptiness is enough to make the photo interesting and beyond some things that I think most of them just failed because they were not actually paying attention to using that that I was about to say desolation but desolation is completely wrong the lack of any human touch or very minimal human touch properly whereas as you look at Jan Enkelmann's photographs what I see are images that have been taken with an intent with a purpose that yes the streets are devoid of people and yes these could have been photographed at any time but they are put together in a way that is reinforcing the feeling that there is a lack of people that something is missing here that's what I love it the streets and everything feel like they are familiar to us whereas if you photograph it kind of like three o'clock in the morning sort of thing they don't have that feel because there's still the fingerprints around of of people you know litter on the street you know maybe a person sleeping on the floor because they've had too much to drink or you know you know those sort of things but you look at Jan's pictures and they have that quietness they have that beautiful just vibe about them that is somewhat disconcerting because he's taken that emptiness and and elevated amped it up by actually making the city feel like it is actually alive which is I don't know what an interesting concept anyway I love his photographs I just and I hope that they have inspired you if you are going to try something similar if you're going to try and actually photograph a feeling or a mood or an emotion and you know how to actually inject that into your photos so talking about mood and vibe and and a gorgeousness of like of approach look at these wonderful tin types by a photographer called Lisa L. Malek right and if I pronounce that incorrectly please do let me know in the comments because I am it's my Achilles heel and what she's done is she's photographed the people in this case of the Appalachian Mountains in a in an alternative process so this is a tin type process which is a historical way of creating photographs and what I love about this approach is that it suits the mood of the project that she has here right so this project is about what look like folk art singers from the Appalachian so they've all got bandroes and what have you and when you look at these it feels like they could be historic but then you look at the people themselves and you go ah well the clothing the way that some of them look feels modern and it contrasts with this kind of idea that I get when I look at you know Victorian photos that because the people themselves look like us it gives us a deeper connection that once you get past the moustaches and the hair and the clothing and stuff that you go well this is how things could be and I love this look I think this is a great example of choosing the right approach that suits a project rather than the tin type approach just being the be all and end all of the project so if you're looking to create a project that does explore alternative processes and explores various ways of different ways of taking photographs make sure that the whole thing works together rather than just the process being the project see I can't help but slip in a famous photographer into one of these so we can look at the work of Alfred Eisenstadt now often photographers hinge on one or two pictures and Eisenstadt is no different you know there's the very famous picture of the kiss in Times Square with you know the the sailor and the nurse which is a whole story in of itself and then there's the very famous picture also of you know Eisenstadt taking a picture of Joseph Goebbels and those are kind of the two pictures that you often associate with him if you have just a vague passing interest in you know photographers of his kind but then you dig in a little bit deeper and you see that actually he had a very keen eye for compositions about framing within photographs and I love that lines you know shape and all this kind of depth that so often you know we we don't really we don't appreciate I think at the surface how important these things are even in a a a street or a documentary or whatever you want to call it perspective that it makes the images so much stronger the the Goebbels photograph is not a strong photograph you know from a some of an aesthetic point of view it's strong because of the story and what it represents and that's an issue when you are kind of just thinking that the thing that you photograph is enough to carry it in that case there was enough to carry the image and make it a fairly important image but if it's something that you have to kind of explain to somebody and and make them see how amazing it is then you need to fall back on making the image visually stronger the photograph of the stairwell right you don't need to know that this is like a college and da da da da da to be intrigued by the photograph that you know that you can sort of appreciate it for an aesthetic quality first so think about that when you are out photographing the street that yes events are important yes things that happen are important but wrap them up in a visual web if you want to call it that makes the whole thing come together that binds it and connects with the viewer in a way that is visually interesting and stimulating if you'd like to discover more photographers to inspire you to to make you think about your own photos in a different light then check out this video over here thank you ever so much for watching and I will see you again soon


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Raul, who is our next speaker from the Universidad de Granada. In Spain, he's going to talk about Brownian particles in electro-optical traps. So, go ahead, Raul. Okay, let me see. Can you see my screen? Yes, yes. Hello. Yeah, my point there as well. Okay, good. So, thank you very much. So, I'm Raul Rita, as I told you, from the University of Granada. I just built a new lab that we call the Nanoparticle Trapping Lab. It is in the Department of Applied Physics, or sorry, I put it in Spanish. So, it's in the Department of Applied Physics of the University of Granada. And here, we basically, what we do is to work with Brownian particles in traps. What do I mean with a trap? A trap is basically a parabolic potential, as you see, it looks like you don't see my pointer. You do? I don't see my pointer. I'm sorry. Okay, you see there is a parabolic potential that is described by the potential V that I show here, and it is in principle parabolic in all three dimensions of space. And the origin of this potential can be either, can be due to different types of interactions. In this talk, I will talk about both electrical forces, post-static forces and optical fields. Optical fields are created by gradients of laser light. And here, what you see is a nanoparticle. In this case, it's a nanodiamond, 100 nanometers in diameter that is levitated by an electrostatic potential. And you see it thanks to the interaction with the tightly focused laser. So, the bright spot that you see is a laser that is focused exactly where the nanoparticle is located, and what you see is the scattering from from the particle. Well, we are doing it in the, as I told you, in my new lab, the work started one year ago, as you see on the upper left picture, and the work's finished in back in December. We started to install the equipment in January, but yeah, after the lockdown we've been closed for almost three months, but today we have a lab that is starting to work. So, my talk today will not be about results, because we don't have any results yet, but we are just trying to fix technical problems, technical issues. We are working on the two new experiments, and I will explain a little bit what we want to do with these two experiments and the applications we are looking for. As I said, we work with traps, and in a trap you basically have a parabolic potential that establishes a system that is basically a Brunyan harmonic oscillator. In the first equation you see here is just the equation of the harmonic oscillator, as it is typically written down, you first have inertia and plus the mass times acceleration, then you have a damping term that is proportional to the velocity, and then you have a term that is given by the field that is described as a linear spring, and then on the right we put Brunyan white noise that describes, that in principle incorporates any noise source in the system. We also define the damping rate that is the fraction of the damping and the mass, and in this case we typically write the Brunyan harmonic oscillator equation as you see in the second row. Typically we will work in either water or air, and in these two cases the harmonic oscillators is in the overdamping, this is a classical approximation, and this is valid in many situations, but not always, but in principle you can, for example in optical tweezers, as is the most common experimental setup, it is completely valid in many, many situations, and the good thing with the optical tweezers is that we can not only track the particle, but we can also track the position of the particle with very high position, so what you see here the you see time traces of the position as a function of time, and these are real measurements, you see we have three lines, black, blue, and red, and these are for three different laser powers, and as you increase the laser power you somehow increase the confinement of the particle, and you see that the what happens with the with the black curve. You also see that the distribution of positions that is this Gaussian curves you see on the right also is made thinner. Ro, what's the particle made up of? So in this experiment it's just polystyrene, one micron size polystyrene, but yeah in optical tweezers in liquid you can basically trap dielectric particles or metallic particles. Other types of particles keep travels, but there are also some some ways to fix it, but I will show some so again with other particles give me a second. Okay so we typically also study the the trajectory in terms of the power spectral density that is something like the squared of the Fourier transform of the trajectory, and you see on the top right figure you see three power spectral densities of these three trajectories, and you see that as you increase the laser power you both increase the characteristic frequency of the trap, and you also decrease the the space the particle explodes, so you decrease the value the low value of the the plateau the low frequency plateau of the of the distribution. Okay so this is standard in optical tweezers and with these tools basically the trap and the detection of the motion you can have access to many many to a lot of information about the processes that are going on with the particle. This is standard and there's a lot of bibliography, what we are doing now here is working on two setups, the first one is optical tweezers in suspension in liquid as it is standard, but they will also talk about another kind of traps that is done with electrical forces, and in this case we will talk about levitation because the trapping is not done in liquid but is done in earth. The optical tweezers were invented by Arthur Asking and we had the Nobel Prize awarded for him in 2018, and the the the mechanism behind optical tweezers is well known, and it is it works thanks to the evaluation pressure of light, light also can transfer momentum to particles and if you have as I show here in the first picture, if you have a laser that points from left to right you will push particles along with the direction of propagation of the particles of the laser beam thanks to the radiation pressure that is what is the so-called scattering force and you can use two counter propagating lasers to to to to counteract the scattering force and you get a trapping position at the center or at the focus of both lasers as you see in the second figure in the on the left and if you use a very tightly focused laser beam you can trap with only one one laser but yeah there are many things to to to fix to to do it but basically two forces appear one is the gradient force that points towards the maximum of light intensity you see the f grad is proportional to the gradient of intensity and there is also the scattering force that pushes the particles along the direction of propagation of the particles okay I've been working in optical tweezers for a while already and there are some previous works I did with on stochastic thermodynamics with FEDGAR well we were both working at it for you some of you may know these works but yeah this is all stuff and I will like to show what we are doing now here in Granada we already built up optical tweezers where we can have several traps you see here I have six traps and I am switching them on and off here I put too many particles in suspension and you see that in a single trap you can trap many particles so if you want to do precise measurements you should reduce the concentration of particles but one good thing we achieved is that yeah we have many particles so we can start interactions between particles and we can measure all the trajectory of every individual particle with very high sampling rate with very high sampling rate we are also now working with particles inside droplets so you hear there is a big droplet it is something like 40 microns and I'm here I'm here using two traps with one trap I'm trapping a particle inside the droplet and with the other trap I'm moving around the path the droplet let me show you the video again you see here I'm moving the particle inside the droplet and now I start to move the droplet without moving the particle you see there quite flexibility here we want to somehow study confinement effects inside the droplets but yeah this is only ongoing work so far we are also working with plasmonic particles as I told you at the beginning of my talk you can also trap metallic nanoparticles like gold nanoparticles with very small size and as Ali told us before if you shine gold nanoparticles with the right wavelength these nanoparticles will lead to plasmon resonances where there is a lot of absorption of the radiation and you will have a plasmon resonance as you see here in the far field these effects are responsible for the rightful cause that you you see with colloidal suspensions of metallic nanoparticles but more interestingly in the near field what you get is that you have very strong electric fields that are highly confined way below the diffraction limit and also you see you you have a strong release of heat for some time this heat release has been a problem but this can also be used to do different things for example you can in a micro channel or a nano channel you can use convection thanks to gradients in temperature you can as we saw before also you can try to treat cancers by radiating some parts of body where you have a cancer or you can also create convection around individual particles as you see the two plots on the right hand side of the slide a couple of years ago we demonstrated that the combination of these gradients of temperature with an electric field leads to a very efficient convection because well you may want to heat up your your sample but maybe not too much and in this paper in acs nano that you see up here they demonstrated that only with a gradient of temperature you cannot induce a strong convection in micro channels and this is a problem but we demonstrated that strong convection can be obtained with small gradients of temperature here we were working with something like five degrees about room temperature and these small gradients of temperature combined with an electric field leads to a very high convection that is important many times or in many applications in microfluidics so this is the work we did some time ago but now we are working on these kind of effects but in a more local regime we are going to trap a single gold nanoparticle we will irradiate it with a laser beam to heat up and we will also apply an electric field to induce this very strong convection around it and we want to characterize it and try to use it as a way of creating flow of the micro nano scale this is something that we are working on already and that was all for the optical pieces setup that I told you let me now discuss about the second setup we are building that is a pole trap a pole trap is a trap that is created with an electric field but that is the the trapping here is not that straightforward because because of Laplace equation you cannot build a potential that is stable in all three dimensions of space because as you see here if you consider a potential that is quadratic in all terms Laplace equation imposes that at least in one direction of space the potential will be unstable okay so in principle your trap your potential will be a subtle potential and you cannot trap simultaneously in all three dimensions of space then you have to play a trick do something like this you take your subtle potential and you rotate it and in this case you get to a stable trapping this is a mechanical symbol that we built in our lab for students and this is the idea and then what what you find is that the motion is somehow more complicated the the system is not in complete equilibrium because this is a traveling but we recently demonstrated that the brony dynamics of a particle in a pole trap is very similar to what you would expect for an optical trap for example there are some differences but in the end it works almost the same so it is also a good thing to explore and in fact we have a very built pole trap and you see here we can also track the position of the particle with a high sampling rate we have also a distribution that is Gaussian that is as it is expected for a equilibrium system and the power spectral density also is similar to what is expected there is some noise in the system we still are struggling with the electronics in the system but yeah we we are working on it on the right hand picture you see there is a small spot between two cones that are two electrodes what you see there is a one micron size particle that is shining thanks to a laser beam but what you see here is what you see in the in the experiment if you look with the night eye so these experiments are also quite beautiful because you can really see the bright spot with your night eye and it's also nice students are always happy to see things with night eyes we are also trapping aerosol droplets here I show you there is an fertilizer that is this is from Omron that is an fertilizer that we use you can buy for emulating some drugs and with this we generate droplets as you see here we have the two cones and we generated a lot of droplets and the pole trap allows us to trap a lot of them and here we are now decreasing the potential to try to have only one droplet here you have two now you have only one and now what we do is to defocus the image and here there appear some bright and dark strips as you see here this is the same the good thing here is that there is some interference pattern inside the droplet so there is interference with the light that is incoming to the droplet there is some transmission and there is some reflection so there is a interference with the light that is incoming and the light that is reflected and then you get these bright and dark fringes and these fringes provide an interferometric way of measuring with very high precision the size of the droplet you have trapped so this has very a lot of applications in in aerosol science and we are also interested in these things sorry yeah you have just two minutes more that i mean we can use okay okay then i finish right now i this is just another trap that you built where you can trap a row of particles as you can see we can study interactions and just to finish we are also building hybrid traps where we combine all traps and optical traps and we have these fancy potentials where there's some bystabilities and some improved performance in some cases we also build this and measure the the potential distribution um yeah that's all with this i finish we are interested in many things we will be happy to collaborate with theoreticians and people that do simulations and yeah with this i thank my colleagues and you for your attention thanks a lot for this very interesting talk okay so we have time for one question okay very good one and i know you're working very well but and to talk about this this thing you said about the gold nanoparticle is somehow related to what Ali Rajapul was talking about this morning so how do you plan to measure the heat so you you put in this map so would you be able to measure the temperature in the fluid near the the heated nanoparticle well there are some tricks that could be played to do it one would be as i'll show you here to have one trap that is the one particle of this trap in one trap that is gold and this releases heat and then i have another particle trap with another trap and this particle is dielectric and from the fluctuations of this particle around this one if there is some heat release you will feel these fluctuations with this particle and that's a way of measuring that and there are also other ways that you can use some bollocks use that and so in the second particle and measure the heat out of it yeah nice amazing okay okay so thanks a lot eh i give you an applause in the name of everyone it was a really interesting talk eh now we move to our next speaker of the day eh who is Duma Dick Hartman eh from the université marien eh and in Congo eh and the title of the talk is computational x-ray spectroscopy