In this video, I'm going to give you an overview of the Ecamm Live masterclass so that you can understand the value that it offers and evaluate if it is something that is right for you. But first, I've got a massive disclaimer to get out of the way. I've put a great deal of time and effort into creating this masterclass. I've labored over the videos. I've put a great deal of care and attention into the additional downloads and templates and all of the things that go along with it in the resources section too. I truly believe in this course. I believe that whatever level of Ecamm user you are, this is going to have a tremendous value for you and can really help to level up your Ecamm Live usage, whether you are just completely new to Ecamm Live or if you're using Ecamm in your business, going into Zoom and Teams meetings and things like that, there'll be something in here for you. And it is perpetually updated. So it is always up to date with the latest Ecamm Live version as new versions come out. This will be your go-to resource for all things Ecamm Live from now and into the future. But with that said, there is going to be a little bit of bias in this video. So there is my little disclaimer. I am just putting my hands up now and saying this video may be slightly biased towards the Ecamm Live masterclass, the course that I've created. So hopefully there is no surprises there, but I do just want to share with you exactly what it does entail and then hopefully the facts should speak for themself. So what is the Ecamm Live masterclass? Well, a masterclass in my view, anything that you're going to call a masterclass should take somebody through from beginner to absolute expert level and all the things that they need along the way. And that is what I believe the Ecamm Live masterclass does. And what I can do is I can actually show you a little example of what it looks like, what the syllabus is and things like that. And you'll see what I mean because it doesn't just cover Ecamm Live. I've also covered all of these sort of ancillary things around Ecamm Live that really make it useful for lots of other things, not just for live streaming. For example, I mean, I use the Stream Deck. That is my little hub of control for Ecamm when I'm using it in Zoom meetings. It controls my Zoom. It controls my PowerPoint and keynote slides and things like that as well. So the Stream Deck and Loop Deck for me are an integral part of Ecamm Live. Ecamm has done such an amazing job of making such great plugins for Stream Deck and Loop Deck. So it seems only fitting that I should also cover all of that within the Ecamm Live masterclass too. So there is a whole section there on Stream Deck. One of the great things about Ecamm Live is the fact that it just allow you to create these really kind of immersive presentations. So yes, we can do screen sharing where we can share some slides and we can have our little camera next to it. But that is certainly not the way that I recommend making presentations using Ecamm Live. We don't want to just be replicating the idea of standing in front of a projector screen or a slide screen or something like that. So I believe that Ecamm really does open up these possibilities of creating really immersive presentations where you become actually a part of the presentation rather than just sort of talking two slides. So there is a whole section there on creating engaging presentations using Ecamm Live with Keynote and with PowerPoint 2. Once you've mastered those PowerPoint skills and presentation skills with Keynote, then you're open up to the possibility of then taking that all into your meetings, be it with Teams or with Zoom. So there's a whole section on there on specifically using Ecamm Live for your meetings. And it covers all the different settings and things like that that you want and techniques for when you are using Ecamm Live with Zoom with Teams and also with Discord. So there's a video in there about setting up for Discord too. And then there's also all of the other things that we need to think about with Ecamm Live, such as lighting, camera, action, and the action part being actually you being on camera. So there is a whole sort of part of Ecamm, which is once you've got everything set up and you've got all the tech sorted out, then there is the potential, let's call it camera shyness, stage fright, whatever you want to call it, the whole idea of just being on camera. So I've got a section on there specifically being on camera, but then also a section on the lighting and camera and all that sort of stuff. So it really is the complete package. Now once you do sign up to it, you get access to the online portal, which is hosted on Kajabi by the way. I will be having a series of videos on building these things out in Kajabi, which is a bit meta, building a Kajabi course in Kajabi. But there you go. So this is what it looks like once you go into it. And you've got lots of different sections. So I've split it up into, we've got the basics. So if you are totally new to Ecam, you'll want to come into the basics section. And what that covers is if I come over here like this. So this is the basics section. Each of these is a video. So within this particular section, we've actually got some subsections. So we've got getting started, then all about overlays. The way that these work, by the way, each of these sections, if you click on any one of these, it'll take you through to the video. And then you can actually just work your way through all the videos in that particular section. And I've split it down purposely into really small little segments. So some of the videos are, I mean, this one is, let's have a look, this one is, what's this? Five minutes long. Some of them are two minutes long. Some of them are 30 minutes long. It just depends exactly which one it is. But they're just broken down into enough time to be basically covering all of the different features. So here we are, I've got an introduction to overlays, then specifically camera overlays, image overlays, animated overlays. So you can see it's really granular in the way that it's broken down. The reason for that is I wanted it to be so that if you go into any of these sections, you can find exactly the thing that you're looking for. So if you want to just learn something about coming back into that basic section, if you want to learn about image overlays and all there is to know about them, you can find them in there. If you want to come down to scenes, looking at how to work with scenes, planning out your scenes, it's all broken down into sort of logical steps. And the reason for doing it in these small little chunks is first of all, to make it easier to consume, you can easily just know exactly where you are rather than losing your place in long videos. And the other reason for this though, is one of the key points about it, which is that this is going to be continually updated as Ecam Live is updated. So every time there's a new version coming out, I'll be going through an updating or replacing or adding new video content in place of these videos so that you will know that it is always up to date. I've got now nearly 100 videos on my YouTube channel all about Ecam Live and they cover various different things about Ecam, but some of them are technically slightly out of date. There's some parts of the video that may be done differently now. For example, a couple of versions of Ecam Live ago, we didn't have screen share overlays, so those weren't covered in those previous videos. So when I was talking about screen sharing before, it was a case of showing some different ways to do things. So that's the reason for the course. It is a resource that is always there and always up to date. As I say, sections on all these different things as well, not just Ecam itself. So if I come over to this little syllabus document, you can see these are all the videos. So we've got a little bit of course introduction. We've got the basics to just get you up and started with things related to overlays, scenes, audio cameras, working with green screen, how to get good green screen results. I use green screen exclusively for the first six months of my YouTube channel and also you still use it now, even with some of my applications that I use it for work. And so yeah, I've got a section covering green screen, how to actually get good results from that. It's a great feature if you do it properly. So there's some sections there. Then I've got an introduction to all of the pro level features. So there are two levels with Ecam for subscription. So I wanted to separate those out to be clear about exactly what is in the pro level and what's in the regular level. And then we've got all the videos related to profiles. Then we come on to a whole section related to live streaming, a section for recording, a section specifically for using Ecam live for meetings. So this one here is all about how to use it if you are using it with Zoom, with Teams and all that sort of stuff. Interview mode, so using interview mode. Then we come on to some advanced videos. So doing some things that are slightly more advanced than the basic level with overlays, scenes and things like that. And then some specific videos related to other sort of advanced use cases that you may have for Ecam. Then we have a section all about presenting with Ecam. So that was the section I was talking about, using it with Keynote and PowerPoint to create immersive presentations. A little reference for all of the preferences and menus so that you can always know where to find things within the preferences and menus. We've got then a section of on stream deck and loop deck, how to use Keynote to create graphics for Ecam. So obviously there's lots that we can do within Ecam itself, but there's still a place for creating little animated lower thirds and things like that. So that's all covered in there too. And then we've got useful software and services to use in conjunction with Ecam that can really sort of help your flow and your process and things like that. And then we've got some on-screen skills here. So that's what I was talking about, getting over potentially camera shyness, how to present on-screen and things like that. And then some next steps and also some course resources that contain all of the sort of downloads and things like that and templates and so on. So that is the sort of flow of the course. And as I've said, it is really sort of, as you can see, hopefully a very comprehensive list. There is gonna be a couple of extra sections that I'm adding in that I'm just in the process of recording at the moment. So one of which is gonna be a troubleshooting section. So all the sort of potential issues that crop up where people have either messaged me before about issues they've been having or common questions that come up in the Ecam Live Facebook community. Obviously it's great that we have the community and people can ask questions, but sometimes it's hard to find. I mean, we should technically be able to search Facebook. It's one of the drawbacks of Facebook groups is it's not always easy to find what you're looking for even with the search function. So having this as a resource for all of these troubleshooting issues that people may have, then hopefully, as I say, it will just become a go-to resource. Now, incidentally, it is all prerecorded. Hopefully that was obvious from the little snippet that I showed of the actual sections and the go-through the videos. It is all prerecorded content. It is also all completely new content. So it's nothing that's been on my channel that you'll notice. You'll notice I even bought a shirt on for you. So that just goes to show that it is just it's completely different content from the regular channel and I made it all specifically for this and it all flows in a natural way from start to finish rather than the YouTube channel which although I try to be comprehensive, it is sort of not linear and not as well organized. So that is what the Ecamm Live Masterclass is. You can get lifetime access today for just $147. There are $150 worth of bonuses with it though. So for example, if you're new to Ecamm, then you can get an extended trial of Ecamm. So you can get another two months trial. And the way that that works is you basically just sign up as usual. But then the first two months, if you use my coupon code, which you'll get as part of the masterclass, then you basically get the first two months are zero charge, so it's free. And then you can cancel at any time within that period. So you will be able to actually try out Ecamm for that extended period if you are new to Ecamm. There's also some special offers in there as well. For example, on Camo and Speedify. So Camo is actually the application that I use on my mobile phone to be able to use my iPhone camera as a webcam effectively. And very well it works too. So I've got a discount code for that as well, for 10% off that. And then there's also a 25% discount on Speedify as well. So on there, either that annual or three year plans. And that is a significant discount and a significant value as well. And Speedify is really kind of an essential part of my workflow now. Whether it's for live streaming, making sure that my internet connection doesn't go down, or crucially as well for meetings. So it's really a massive value for meetings because isn't it always the way that when you're on a meeting, your internet is gonna go down on you at just the time when you're just about to make some important point, important pitch, important sale or whatever it is. That's the point where your internet drops and somebody says, I didn't catch that. Can you just go over it again? Totally ruins the flow. So Speedify is, as I say, a really essential part for that. So that is also another discount you get in the as part of the course. Once you sign up, then you'll get the discount code for that. And then finally, there's also some icon packs. So I create icon packs that are available on my website. You may have seen them. Take one tech.io slash store for those. And those are icon packs for Zoom, for Keynote, for all sorts of things and obviously for Ecamm Live. And so those, you will get some of those included in the cost of the course as well. So you can sign up today, lifetime access. Once you've signed up, you will also get access to the area on my Discord server. So you can join my community over at takeonetech.io slash Discord. And there you will find the way into Discord. You'll just follow the link there. And then once you sign up to the Ecamm Live masterclass, you'll have the access to the Ecamm Live masterclass area within the Discord server. So that although it is sort of pre-recorded content, there is still a community aspect to it as well that you can engage with other people who have done the course. And of course you can ask any questions you're going there too. So I hope that that covers off a lot of the questions that people have had. And if there are any further questions specifically about the course or the update frequency or the content or anything in particular that you want to know, then you can drop them into the comments. And yes, it will be continually updated with new versions of Ecamm, but also with any content suggestions or requests or things like that, I'll be adding that in. The idea is it will just build into an ongoing, growing volume and body of work that you'll have lifetime access to. So that is the Ecamm Live masterclass. I hope you found that useful and interesting and I will leave a link to some more of my Ecamm Live videos over on the right-hand side that you can watch for free on YouTube.


What's up everybody and welcome back to the channel if this background looks familiar as the Aurora Borealis a Forza Horizon 4 That's because we are now on Forza Horizon 4 on the PC. So here today We're to find out how different is it on PC compared to Xbox one. Well first and foremost It looks a little bit better personally So we're actually here on Fortun Island in R370 with the wheel fully working our handbrake and everything works as well We have our force feedback and everything all set up So we're here today just a test and get a little sideways here on Fortun Island in the winter It's winter in the game. It's winter outside So we're gonna see how this feels and kind of do a little comparison. I guess and see how it feels different from Xbox compared to on PC. It runs a little bit smoother for my eyes It's definitely higher frame rate and everything like that. My tablet does not work. So I got to get that working So first drift here on PC The wheel does feel Very light, but I do have force feedback turned down in the game I got to turn it back up because I thought it's a little bit rough So we're gonna get up top and then we're gonna adjust the force feedback back up And I don't think it's set on 900 So we need to double-check that as well But for first feel of the game it does feel a little different I mean it looks different as you can see because we do have the pedal cam and the wheel cam going on for today My unfortunately my like I said my tablet does not work but my little display on my wheel works and tells me what gear I'm in but we need to Get the tablet running as well and get the wheel feeling a little bit tighter than it does now It's definitely cool to be back here on Forza Horizon 4. It's been a minute I know a lot of people have been asking for some Forza Horizon 4 content So we're here getting sideways in the snowy mountains of Forza Island just to get back the feels in our Street Tune 370Z Not my best run uphill The game like I said, it looks so much better. It runs a lot smoother. I feel it's crisper, obviously the firmware it's a lot higher and my GPU is not even Not even worried It's like 60% no no problems. It's on ultra settings looks so much better So glad I have this on digital copy. It was able to play this got to get another Forza more sports 7 Because I did not get that on digital so I'm gonna have to get a Forza more sports 7 copy so that I can get back For SSR and everything like that So we're gonna adjust our settings.  I don't know these so we're gonna kick this up to We'll go up to 75 We'll go up to 75.  That's what I was looking for Everybody was always asking when I did my wheel settings why they didn't have Degrees well, that's because on PC it's sensitivity and now I see that so our sensitivity is back up to 100 so hopefully now this should Make the wheel feels, you know somewhat better and We can actually get a proper slide Get a little more force feedback so I'm singing third gear. Oh Yeah much more feedback and Sensitivity is definitely 900 now. It's it's a little twitchier. I Could adjust my fan attack. Oh actually that sensitivity is really sensitive. So I Don't think that's actually degrees. See I'm learning as We're doing this.  We're gonna go to advanced We're gonna put the sensitivity back to where it was which I believe was 50 We're gonna save that But we're gonna go back and we're gonna switch our fan attack Sensitivity to 900 so that should automatically set it to where it's 900 degrees in the game regardless of sensitivity.  I think if the wheel feels much better here on PC Because it's a proper 900 degrees With a quick adjust of the fan attack rig. I feel like if you're on G9 20 You got to adjust sensitivity settings and stuff like that to get it to go how you want to But I am having so much fun ripping the mountains Here on horizon for again Definitely been missing the fours of feels been doing a lot of a set up But we're back make sure you guys follow me in Instagram and Twitter all that you found in the description box below Forza rising forward making its way back to the channel for you guys a lot of you guys have been requesting it So it's here back with the skids on The snowy mountain roads. I love this Z Think we're gonna switch up to maybe a quicker car See what kind of cars we can get to if you notice the menu change How quickly everything moves like just it's So much faster and so much more crisp So Let's go with I'm three. No. No. Where's my Eve? Where's my M4? Where is there it is? Get the M4 out pull the M4 out So I guess I make sure you follow me on all social media If you want to keep seeing horizon 4 on the channel, make sure you tap the like button do and do subscribe I do appreciate all support and for We're gonna rip it up the hill. Oh I'll say we have somebody trying to stand them with us. I feel like it's much more proper of a wheel feel on PC I know I said that before but like the fact that it's 900 degrees and everything now It's more of a proper feel We're definitely gonna be switching it up into first person with the drift head motion and see what that feels like Compared to a set of course out with the real head motion that goes based on your wheel not the angle of the car I Know content manager in the set of course that has a head motion app that we can start messing with which I probably will Be doing on another episode So good I miss this game definitely gonna be coming back to horizon 4 or more I do miss it and now that it runs so much better and the wheel feels so much nicer It's coming back online sessions and stuff like that as well. We'll be coming here for you guys Once I get some of my internet settings and everything set up and servers and all that stuff on the rig We will do some stuff But I feel like fours or highs and fours easier to get online with you guys because no real servers needed Kind of just go online session and get in a party and start sliding I am working on my discord server So that when I am online if you guys are in a session with me We will be able to do voice chats and talk just like we did on Xbox. I love this em4. All right, so let's switch up views I'm not sure What nope, I don't know what view button is Nope, that's rewind that's view we found the view button. All right, so we're gonna make sure drift head motion is on so it's settings HUDs and gameplay Is it in here Cockpit your cameras on yep, okay except so let's see What we can do in first person got my dog squeaking on a toy in the background If you hear a little random squeaking, it's it's her chewing on her little Kong toy She's here and she likes flows our eyes and four as well. Hey, we so we're gonna see How the feel is I feel like being on a Set of Corsa for a little bit of time getting used to real head motion Has made me a little bit more used To a drift camera because if you guys remember when I was on Xbox running drift camera as I said I spin out running drift came on her eyes before originally. I wasn't able to get the hang of it It felt weird to me. It felt very unorthodox the way it was turning and not looking where I needed it to but I got used to Real head motion and now I feel like it's helped Probably should fine-tune this a little bit, but it is very very fun So like I said, make sure you guys follow me on all social media platforms all of which found the description box below my PC settings and my PC build and my wheel settings while we'll set up are all in The description box as well if you guys want to know what PC I am running make sure you guys check out the PC build video Where I go through all the parts and the specs We're gonna finish this run off downhill and that will do it for this episode here on horizon for Dipping our toes back into forza here on the PC and it's it's stunning and it's fun So as always, I think you guys come back watching. I do appreciate all the support and As always, I'm evil rabbit. I'll see you guys on the track


So Marcello asks, I have a text field multi-line in a list we've created. How can I store something like five megabytes of text in this field? Five megabytes of text? Unless you can compress it to 64k, you can't. I mean, it's pretty straightforward and Norm was nice enough to put the link in there. But just under 64k. Yeah, and it sounds more impressive than it is. It's almost 64,000 characters. I mean, you're trying to do the math on that to see if that's going to be five meg. It's not really possible. So I guess I would go back to what are you trying to achieve? Perhaps using the attachment feature in the list to the item might make more sense or having some other type of storage mechanism, maybe using a document library with the URL link column, any of those types of things. But you may have to work around because even if you were to get five megs of data inside of that column, it might be hard to interact with. What are you doing with five megs of text in the first place? I mean, come on, really. Is there a dissertation or something? I mean, copy and paste it into an image field. It almost has the feel of somebody trying to like UU encode a small file and put it in there. Yeah. What are you trying to do there? That's the name column. It's a really long name. Well, but I think it really goes back to it. If you were trying to do something that's beyond the scope of what that list was intended, expand the talk with the owner of that if you're not the owner and add a new column with a new column type, there's something that's relevant or what? Yeah. I mean, it was very specific about five megs of text. That is a weird. I think an attachment makes the most sense. Yeah. Right. I wonder if it's script. That to me sounds like a developer question. They always try to push things out of the box. Yeah. Just don't. Again, that's like how are you using the list if you're trying to use it for your code management? Wrong solution for that. Go use DevOps.  Don't try to use lists. Get your own free repository somewhere. Right. What is the classic? What is SharePoint slash list good for? And what is it not good for? Yep. Absolutely nothing. I was going to leave it on the box. Use SharePoint a database. Go. Yeah. That's actually a great topic. No, it's not. People still think that Excel is a great database. No. It's a valid thing. It's a question that keeps popping up, Sean. In fact, my content team, my marketing team, that's on one of the questions. They would love a guest post on that topic because people keep asking that question, the questions around that. Send me a note. I'll write it for you. It's a way to correct people on, like, no, it's not and this is why. And why would people ask that? What are people attempting to do? And how do you course correct them? Yeah, I've had jobs I've actually turned away where it was SharePoint looking for a problem to solve and they had a need for a relational database management system and they wanted to use SharePoint to address it. It's like, no, no, no. It looks and kind of feels like a database, but it's not. And though a list looks like a table, it's not, so. I think where it's cool though, is the citizen dev space. Like if you're building a power app, you're not really a developer and you're doing this on your own. You need a little bit of table storage.  But yeah, okay. SharePoint lists will probably do the job. That is a great point. That's exactly where it is. Like Sean, that topic, and I think what we're like, why I'd like to see that blog post-written is because when you talk about that, the citizen developer world and being able to go and build those automations, how are you looking at how SharePoint can be used and where that data exists? And sometimes it is. It looks like a database. So to put some elegance to Sean's grumble, because I completely agree with Sean's grumble, like a citizen developer creating a solution as a first cut of how to solve a business problem, sure, a SharePoint list totally works. But if this is becoming a enterprise-ready mission-critical application, it's time to take it out of the SharePoint list and put it into a database because the SharePoint list is going to break one day. Someone is going to go in there and delete a column and your entire solution will stop working. So check it out, Jay. These are the access to .0 databases of 10, 20 years ago that became production systems. Well, so two points. One, love, Jay, your gentle slam on Sean's inelegant responses. Two is exactly that. You have to be careful about this. It's just about why having good governance around citizen development is so important is because you go and build it as much as we want to talk about graduating it up to a more scalable solution. We all know that you go and build that rudimentary thing. It's going to find its way into the enterprise. And so doing as much as you can to establish the standards at the beginning with how we go and build these smaller automations because they don't always, we're not so robust in our practices to then re-architect or rebuild that solution to move it up. And let me point back to the history of SharePoint where most of why SharePoint grew like weeds is because WSS was free and it was people outside of IT installing it on a box, sitting under their desk, outside of the purview of IT and building solutions and then suddenly the CEO said, I like that report. He's like, make that happen and forced SharePoint found its way in in a poorly architected SharePoint solution. Not that that ever happens anymore, everything. Yeah. It's purposefully and elegantly architected. The cloud fixed everything. Yes. Yeah.   I got a huge cloud. Microsoft cloud and metropolitan sewer district. Yeah. I got to make one last point about this whole citizen dev database thing that I think is a good direction and it's the dataverse for teams which being tied to teams is a whole different conversation but that is scalable. That is something that the end user as a citizen dev can just build and then when the real devs need to get involved and scale it to the enterprise they can upgrade it to full CDS or dataverse whatever we're calling it these days. That's the one. If those citizen devs know about dataverse. Yeah. That's part of the problem. Yeah. Someone should put a link to that dataverse stuff in that spreadsheet and then we can share it via the blog post in the YouTube link. Just saying. I'm just saying. I'm not pointing to anybody. And this is where You don't put like a giant arrow in post prod over Macs. Yeah. But this could also be another lengthy discussion where it's not about what IT controls but it's what IT does in the way of guidance for citizen developers. Because a detached systems analyst is not going to understand the business process better than the person who's in the business process. So I like the example that Jay used where the users finding a way to figure out their business problem. So how can IT? I don't know. Not support, not take over but give them that guidance or that guidance facilitation. Yeah. Yeah. Facilitation to move it into something like dataverse for teams. So nearly every presentation I give in the community, I have content that talks about the role of IT with Microsoft 365 and IT is not a tool installer anymore. We are a business enabler. So that's exactly norm. It speaks to exactly what you're talking about which is, if you think that dataverse is how the citizen tools should be built, you've got to make sure people know what it is. You've got to make sure they know how to use it. You've got to make sure they know why even though it's a little bit more complicated than an access database, you really should focus there and not the access database. Like if there are things you want them to do, you have to educate them on it and then you have to keep educating them on it. Like it can't just be here's SharePoint, it's under my desk and I'll talk to you in a year when I update it again. Like it, you can't do that. Well said. I'm probably the odd guy out here, you know, being the Azure person. Well, you're odd, definitely.


Our final chapter, chapter 12, is called Chi-squared. And aside from introducing you to a new Greek symbol, Chi, this is the only chapter we have that allows you to work with categorical outcome variables, like yes, no. That makes it useful. It makes it very flexible. So in terms of what we're going to learn in this chapter, we're going to learn, again, the difference between quantitative outcomes, which we've had with everything else, and categorical outcomes, which is what we have right now. We're also going to look at something called contingency tables or cross tabulations, where you take two variables, for instance, whether somebody graduated from school or not, and whether they have a job or not, and look at the association between those two things. There's also a kind of Chi-squared that's called a one-way or one-factor, where you're simply looking at how common things are in categories and to see if they match what would be your expected outcomes. How many people do we expect at random to fall into each of these categories? And is it different from what we would have otherwise? So this makes it a very flexible procedure. And in terms of why you would learn this, it's because this is one that you can actually calculate by hand. It is the only one that works with every level of measurement as an outcome. And if you have nominal, it's your only choice. And in a lot of situations, it's the preferred method. If you're looking at an outcome that is yes, no, then this is gonna be your best bet. So if you're looking at something like in marketing research, did somebody click on a site or not? Did they make a purchase or not? Did they come back or not? Any one of those would be great for a Chi-squared analysis. And if you wanna look at associations between categorical variables, you wanna say are people who come to our website on mobile versus desktop computers more likely to make a purchase, yes or no? And those are useful questions in terms of what you can use it for. Well, think about, for instance, if you do a favor for somebody, yes or no, you did one, are they more likely to do a favor for you in the future? So those are both categorical. And you can look at the association. Hopefully people understand the principle of reciprocity and they'll do. The favor for you. Or you can think about graduating with your degree and employment. You have the degree, yes or no. You've got a job that in your field, yes or no within a few years. Or you can think about something if you have children, I do. Did you go to parent-teacher conference? Those are inconvenient. I don't like going to them. But I know I learn important things.  And so there's an association between those two categorical variables. That's an intuitive version of Chi-squared. Something that you'll find is very flexible and that you can apply to any time that you can take the outcome that you're interested in and break it up into categories. And with that, this is our final chapter. And hopefully the whole course will have been something useful for you either explicitly because you maybe are gonna do some research in the future. But the general principles and the concepts, you will see how you use them in an implicit process every single day.


at what point does it stop being a spectacle and it's more about the music? That's what I'm trying to figure out. What's good, Joshua Baras, back again with another video. So, for those who may not know, the BET Awards was this past weekend and all the stars came out in their fancy dresses and suits and whatever they had on, you know, all the entertainers, you know, majority of the entertainers was out to, you know, be in attendance at the BET Awards.  And then he performed later on that night and at the end of the performance, he started making out with one of the background dancers as you see in the intro clip of this video. Look, I'm not here to hate. I'm not. I have talked about Lil Nas X on my channel for those who don't know or if you can't tell behind me, I'm a sneakerhead. I love shoes, I love kicks and he recently had dropped a pair of Air Max 97s like Satan inspired kicks. And, you know, there was a whole little situation about that Nike was trying to sue the company that made it. But, you know, it was, it was, he had a lot of people in the uproar about those shoes. And, you know, also in the fact that he was grinding on the devil in the little video he was promoting.  I don't think anyone, well, I can't say, let me not say that, I'm sure there's a lot of people, you know, whose very opinionated on him coming out as gay or whatever. And that's fine, you know, people are entitled to their opinions, but I didn't really care.  You know what I'm saying? It wasn't like, oh, I can't never listen to Old Town Road anymore, I don't care. Like, it's not that big of a deal.  You know what I'm saying? All right, cool. But I think it starts becoming an issue when it's like, you're throwing it in people's faces like, hey guys, I like guys. And once again, I have to say this because there probably gonna be some, like, why he can't express himself? He can't express himself. But at what point does it become just expressing yourself and then just really pushing down the message that I am gay, except me, for me being me and enjoy it and brace it. And it's like, I'm gonna be honest with you and you can call me a homophobe, I'm definitely not. I don't have a problem with anyone's sexual preferences unless you want some weird stuff. You know, if you want some EDP 445 stuff, that's a no go. But outside of that, you know, hey, do what you do. But me personally, I'm not just really wanting to see another guy tongue down another guy for the sake of just doing it because he knows he's gonna get attention. He knows people are gonna talk about it. He knows that's what's going to drive a lot of the narratives.   I think everyone should embrace who they are. But at some point it's like, is it more about embracing who you are or is it more about the intention that comes with it? You know, is it more to help someone that's feeling like that at a young age? Like they're not sure if they want to come out and express who they truly are or is it more about, you know, just the spectacle of it? You know, and that's kind of where I've been like feeling lately. Like, and not just with him, with any other person that feels some type of way about who they are and they want to express it. That's fine, that's cool, you know what I'm saying? That's dope to have that courage to, you know, come out and say, hey, this is who I am and I'm proud to be this way. That's awesome. But when you just start exploiting that, that's how I kind of see it, this exploitation.   What are we doing now? That's why I said at the beginning of the video, is it about the music or is it about the spectacle? Because I don't feel like it's about the music anymore. His antics this past year have not really been more so about the music in my personal opinion. But I could be wrong on this, maybe this is just how he wants to express himself. Cool, me personally, it's just like, ah, all right, man. I just feel like you're doing too much, bro. I feel like we get it. You like guys, congratulations, like, come on, bro. Like, ooh, I guess, I guess. So this is going to be a potentially controversial video on my channel. You know, I would like to get your guys thoughts and opinions on this. Like I said, I'm definitely not homophobic. It's crazy I got to keep reiterating that for someone that may think, oh, well, you didn't like it. So you got to be homophobic. No, if I don't want to see another guy tongueing down another guy at the end of his performance, it's not something I care to see. If it's there, it's like, whatever, cool. But I, like I said, I just don't feel like it's, that's a genuine thing. You know what I'm saying? I feel like that's more of a, just a publicity stunt. Not saying that he's not actually gay, I'm sure he is, but it's more about the spectacle than the actual message behind it. Because he's been promoting that. So we get it, you know what I'm saying? I don't think anyone's questioning who, what type of, you know, who you're into. I just think when you started doing the extra, the most to get a little bit more of that attention, it just doesn't seem genuine. It just, it seems very staged and pre-planned. So comment down below. Let me know. Do you guys agree with me? Do you guys think he's doing this really just for extra attention? Or do you guys feel like that was just, just the heat of the moment and that background dancer was just, you know, just calling his name. He was killing it on the moves and, you know, he had to show his passion and affection in front of millions. Yeah. I want to know. Appreciate all the love and support for all the 250K. I hope I don't get canceled with a miss. I probably won't. It is what it is.


The makers of Cheerios, the Oaks Cheerios ready to eat, and Wheaties breakfast of champions present, the Low Ranger, Dust and the High High Old Silver. The Masked Rider of the Plains, let the fight for law and order in the United States. Nowhere in the pages of history can one find a greater champion of justice. Ladies of yesteryear, come the thundering hoofbeats of the Great Horse Silver. The Low Ranger, every delicious spoon's real muscle building food. Help you have healthy nerves, good red blood, wonderful toasted old flavor. So tomorrow morning and every morning, start the day right with a Cheerios breakfast riding horseman in the valley, then shots flying out. Chasing that rider and firing at you to my friends nearby. Selfie kill. My name is Roy Bonanza. I joined the Texas Rangers a year ago. Recently was assigned to get the goods and a gang that's been operating in this territory. I came down this way, posed as a drifter, hung around the cafes and nearby towns. You finally met one of the outlaws. Yeah, I became friendly with him and before long he took me to meet the gang. The leader, a heavyset German named Carl Lubeck. He doesn't trust anybody, he watched me closely. Lubeck? To hide out. There are two captains. I was in one of them with one of the gang, the rest were with Lubeck and the others. Man, I was with, went outside, just as another member of the gang arrived from town. Instead he found out who I was. I reckon Lubeck sent two of the men to guard me. Can you tell us the location of that hideout? Yeah, but it won't do any good. Lubeck was getting ready to move the gang anyway. Are we not able to follow gang? This tour will complicate matters. Regardless of that, we'll get directional from you, Roy. But after the storm's over, I'm riding down the slope, shooting as he rode. I figured he must have others with him, so we'll beat it. Uh, find out what you can. The camp was located in a wooded grove on the side of- They look like the two gunmen who wounded Roy. Then Sam realized you if they located the camp- Well, what's the matter? The two men who chased you, I'm sure they're coming up the trail. Oh, hey, hand me my gun. Hey, they find- No use, Roy. We'd be no match for them. I'll help you into the tall brush and hide you there. I'll hide your horse back among the trees. We'll have to hurry. What about you if they see this camp? They look around, but follow my horses? I'll mount my horse and lead those two men away from here. I-I think they'll be sure to chase after me, and I know my horse can lose them. Alright, it's risky. Yeah, huh. I'll try to keep out of gun range. Hurry, they'll be coming along near here. As soon as you're out of sight, I'll leave. Come on! Sam and Slinky realized they couldn't catch up with Dan, so they turned off the trail and rode straight down the steep slope to intercept him.  Better take his gun while I keep him covered. Alright. I don't know what you're talking about. Thanks for having me, young man. I don't have to take that. Both have guns or help you have healthy nerves, good red blood, and besides giving you go-power, Cheerios is downright wonderful tasting. That builds a cabin on the ledge, close to the cliff wall, and to dug into the cliff in search of gold. About 20 feet below them to make him talk, Slinky ended up lying on the ground, watching to turn him over to me. He suddenly moved in fast. Slinky moved in, determined to beat Dan down with a furious onslaught. I'll take these guns for you. Kim's fighting hesitated a moment. That moment was long enough for Dan. Hit him, Carl. I don't know. I couldn't see him. He hasn't come up. He can't survive the rapids. Let's forget him. Alternating swimming and floating. He finally managed to reach- At the end of the cliff now, have to make it to shorefowl. I'll have to get lasted. Maybe, maybe I can make it to the river. Kim's heavy. We know track the water, Dan. Where's your hand on my shoulder? I'll get you a shorefowl. Yes, sir. Now, take it easy, Dan. You'll make it all right. You'll soon be safe. See you on rock, Dan. Who is your rest of Dan? We want to know how you got there. I'll tell you, the men are too, sir. It's too bad you got all wet coming out to the rock. Oh, that doesn't matter. As long as you're safe. You really didn't have to swim out. I could have made it to shore after I rested a little. Kim gets so him, him not need much help anymore. Yes, sir. The joke's on me. I thought I was practically saving his life and soaked all my- Anyhow, I sure was glad to see you. Thanks, Dan. I'm sure you were. I'll tell us what happened to you. Might and escape. He finished by saying- They still have Victor. And the gun you let me use for target practice, sir. The gun my father owned. Do you think you can lead us to the path that approached the hideout? Yes, sir. But there are eight outlaws. The channel couldn't go against them a lot. You take you back to the camp, Dan. You ride Roy's horse to town to get the sheriff. Then we'll move in on Lou Beckett's gang. We'll start it back to camp. They have gone a short distance along the trail when they met Roy with the sheriff and the posse. Led by Dan, the horsemen started for the hideout to surprise the outlaws. The guards were posted at both paths, leading down to the ledge. So they felt secure. They were about to bank in town and then leave this territory tonight. It led for some reason- Look out the window! Men coming down the path! Oh, hey, what? Some are coming down the other path, too! They must have overpowered the two guards. We'll be trapped in here. Get their guns and start shooting! They fought desperately. But it was a losing battle. And before long, they were subdued. Several of them had been wounded. And the rest threw out their guns. Then came out with their hands high There's a young fella. I thought he was done for his life. Oh, this has come about because of him. That masked man must have had something to do with it. I remember hearing about a masked hombre who helps a lot. Well, you're looking at him right now. Sure, we'll get down for it. This happens because of a youth who knows too much. I reckon he knows so. This the masked man. That question shows you something to think about, isn't it? To become a champ, you don't have to be born a champ. Take Bob Feller, a pitcher for the Cleveland Indians. Young Bob was born a farmer's son. He practiced ball and chores. To be a champ was young Bob's goal. So he ate Wheaties bowl on bowl. Bob's been a champ for many years. It's Wheatie's flakes that he still cheers. Bob Feller ate Wheaties as a kid. Still eats him now 23 years later. You can't beat him. There's a whole kernel of wheat in every Wheatie's flake. Okay Bob, wind it up! Directed by Charles D. Livingston. And edited by...


Welcome to the Dr. Gundry podcast. So can you imagine having someone who is always in your corner focused on helping you look and feel as amazing as possible? Well, my guest today has made a career of doing just that. In just a moment I'll speak with certified nutritionist, classically trained chef and reiki master Serena Poon. Serena, who's worked with the likes of Kerry Washington, Jerry Bruckheimer and Sean P. Diddy Coombs takes a holistic mind-body soul approach to healthy living. And she isn't afraid to go outside the box. As a matter of fact, her work includes reiki and functional and spiritual nutrition. And it's fascinating to say the least. On this episode of the Dr. Gundry podcast, Serena will tell us all about these practices and share ways you can achieve optimal health. Serena, it's nice to see you again. A few weeks ago I was a special guest on your Instagram channel and now here we are with you on mine. Yes, hi Dr. Thank you so much for having me. Well, it's great to have you on the podcast today. Yeah, we always have such a fun time chatting. I love it. So you work in a very hybrid space of food, nutrition, energy healing. So what sort of people seek you out and what are their health needs? That's a great question. Since I cover a lot of ground and you know I would say primarily my client base has very much been people are looking to optimize their health obviously but also heal. You know I've had I have probably very much like you. You know I have people who come to me with different disorders or if they want to you know prepare for surgery, pre-op, post-op, different ways to really prepare their body for maximum healing and then there are people that as I said just really want to maximize and optimize their health. But as my practice grew and evolved to include the energy work to include the Reiki I also have a lot of clients who just want that aspect of my practice just once that Reiki and there are some actually most of them now they really like the combination of my method of culinary alchemy and that's where we're using intuitive energy we're using Reiki as well as the nutrition of food to do that optimization and to do that healing. All right I want to take you back to that so you said culinary alchemy. What the heck is culinary alchemy and why is it important for healthy living? Yes well culinary alchemy is my method of really combining integrative and functional nutrition with healing intuitive energy and I do that primarily through Reiki. So essentially we're really working with the whole body you know with the physical body or physiological body your mental emotional body and what I call your energetic body which some people may also call spiritual body. So we're balancing your physiological and your spiritual bodies through the energetics of nutrition you know we sort of use food as that as one of the vehicles for that along with of course mindfulness energetic practices so it puts a lot on the balance and health of your chakra system. Gotcha so you so you take a very holistic approach to wellness obviously so all right so where take me on this spectrum where where does where does food fit in where does Reiki fit in where does spirituality fit in or is it just you know the you got to have it all right it sounds like you got to have it all. Yeah so that's a great question and I think my practices evolved from where I started you know I started my journey as a chef because I really wanted to understand food as medicine and really use the culinary arts to cultivate that as a medicine for the physical body and throughout my journey through some of my own health challenges I realized that there is a level of there was a level of mindfulness of self-care that wasn't included in just the tangibles of movement exercise and food and I came to understand that clear I believe in energy obviously and that there's a vibration that connects us universally and that there's a vibration in energy when it comes to food and as I mentioned I believe in the energy centers the chakra system that aligns with our organ systems and I realized that it works very cohesively you know the balance of your of your organ system also aligns with the balance of your energy of your energy center there so what I do when I work with a client you know we go as you said we go across the spectrum we start with doing labs so that we can see what's going on inside of your physical body where do you have deficiencies inflammation you know what what your intolerances are just what is going on in your physical body and then I do a fairly extensive intake form which actually tells me from like a Chinese medicine perspective and an Ayurvedic perspective what your body constitution is and then I do an energy what I call an energy intake which is that Reiki and I do a read of your chakra system to see where the imbalances are within your energy and your energy centers and then we create a protocol you know a program using foods to foods and of course because it is very holistic I include other modalities right so there's food there's different modalities mindfulness and to to really heal you or optimize you and then we build we build a system from there so that's sort of how everything is included now okay I mean is this done prior to COVID in person or have you done it remotely oh yeah well pretty I if a client is able to meet in person obviously pre-covid we always did because that's a really great way for me to read a person's energy and to kind of give a read about who they are and I and I just I'm a people person I very much like that rapport and that connection with someone but after that we usually just talk on the phone or over zoom and we do we do catch up calls remotely and over COVID it's just been something that's been a great resource to so many people because we can definitely still do that work you know I can still order your labs I can still read your labs process the intake and then we can still do the energy work because with Reiki there's something called distal Reiki and it's where I can work and read and send energy from a distance but we do the process as if that person is in the room with me so if we were to do a Reiki session Dr. Grundy I would I would have you create space and time where you are going to lay for 30 minutes or 60 minutes to receive and so be very much the same I'm just not actually in the same room with you but the process other than that is very much the same and it's very effective all right I'm gonna stop you there cuz some of our listeners are going now wait a minute you're you're you're claiming that you can read my energy remotely and that you can send me energy signals remotely now is so is that is that voodoo is that pseudoscience or is there evidence that this in fact can happen well I think that there's there's some growing evidence between a quantum physics and and also an energy and spirituality and we're seeing a lot more of that do I have like a hard reference that I can give you with a study you know I should probably have one in my back pocket I don't at the time but yes there is some of it of course is how open you are you know and we talk about how we all know that energy is really made up of everything that frequency that connects all of us and I think that anyone that's ever practiced some degree of meditation can feel that when you're in a moment that you're going to receive you do feel that we talk about good vibes bad vibes you can be sitting next to somebody you know out of restaurant and feel a vibration from them that you know that that we've all experienced and so and so it works very much like that it's just that in a close proximity you think that it's somewhat tangible but it's still not right and so from a place of distance the same can be done as long as it's about intention so what I'm working with people and we're working with food and we're working with energy and we're working with healing a lot of it does come from that connection with intention and I can walk I can walk us through an exercise later if you'd like to kind of give people an example of what that feels like okay yeah that'd be great in fact there's a there's a number of integrative physicians who have actually written books about having everyone reading that book have a remote sending out energy simultaneously and receiving energy and so I mean there there are you know accomplished physicians that actually you know more than just believe this have have actually written papers about the fact that he's a physician and he's a scientist he's written all kinds of books obviously there's a lot of doctors and scientists and research scientists that have made that connection and have put it on paper so so yes absolutely so it just to bring up again so is the same sort of thing let's use a different example is having a prayer group or sending prayers for support to somebody in the hospital who is going through a tough time is that the same sort of thing you're talking about yes it is absolutely I say that it very much the same so whether it's prayer or you're doing Reiki or you're doing chronic healing or whatever it is I mean at the end of the day it's having intention and sending out a vibration of healing so you know people asking what is Reiki Reiki is the is the Japanese you know modality of of using that universal energy and channeling it into one direction or another but in my opinion there's a lot of ways to do it there's different names very much like religion right I mean everyone has their own religion but at the end of the day what are we all doing we're all doing the same thing so prayer very much so if you're going to Reiki your food before you have it it's sort of like when you say grace you know it's same thing very very similar so if I so if I'm in the kitchen and somebody walks in and saying I'm wrecking my food that doesn't mean I'm stirring it around necessarily right no not exactly but but you could do a little thing and you can be making your food gotcha well and you know as you know I I'm a plant predator and plants actually do have feelings and they actually have memory and this has actually been proven so I think even our my devout vegan friends and patients we we harm plants by eating them and that we have to we actually have to be thankful that you know we're allowed to eat them absolutely there's and plants have their vibration all everything has that vibration so I agree with you a hundred percent you know there's there's there's a way that people can really connect to what I'm saying and it's where you know if you do a gratitude practice for example and you are and what I tell clients what I tell my community is it's not just oh I'm I'm grateful for my home and I'm grateful for my dog and I'm grateful for my family it's more think about something that you are so grateful for it actually you get almost a visceral feeling you know you think about that person that or that place or whatever it is and it evokes in you a feeling that that you can feel almost physically it's that feeling and that that's that's the connection that energetic connection that's what you will be channeling into see the food that you eat and then turn your body receives it back so so we can walk through it a little bit later but it that's what I mean when I'm talking about energy that we can use that your listeners can use the next moment they're in the kitchen as they're preparing their matcha or their or their veggies or their dinner whatever it is it's evoking that feeling within yourself and then putting it back into the food okay well you know I wasn't I wasn't going to talk about this but I think this is a perfectly great time as you know this COVID crisis has disrupted everyone's live and in more ways than one and a lot of people no longer are employed and we've I've talked with other guests so this is some of the most stressful times probably that anyone's been through maybe the most stressful time that anybody's been through and if you're not you don't have a job you don't know when if you're gonna pay the rent you got two kids at home that are driving you crazy how tell me how to practice gratefulness when everything's falling apart got some thoughts oh absolutely that's a great question Dr. Gundry and and I'm so glad you ask because it's actually so much it's simpler than people think when we're in this place of you know fight-and-flight when we're stressed out like that when the world seems like it's falling apart it's because we're focused and that which we don't have you know we're focused on the loss we're focused on what we cannot control you know and and and that's the focus so if that's our focus as we're sending energy towards what we don't have towards that loss that is going to continue channeling that kind of that that inflammation energetically and physically within our body so you just simply do the opposite you know you you focus on what you do have you've got two kids they're driving you nuts but it's better than not having them you know you have you've lost your job but you have skills and you're healthy I mean I had COVID so if you're listening out there and you didn't have COVID that is the first thing that should be on your gratitude list is that I am I'm safe and I'm healthy and I'm in a home and we can figure it out I mean that that may sound like okay that's just being a little bit too positive but look around because if you look around you if you look around you you'll see so many things that you actually have and the things that you have control of and so you might not have control of the stock market you might not have control of what's going on in the time of vaccines or no vaccines or whatever is going on in the news but you have control of what you do with your body so you have control of movement you have control of your breath you have control of the food that you put in you have control of how much you hydrate your body and it doesn't have to be you know expensive things just keeping yourself hydrated puts your body at an optimal immune level just and as Dr. Grandry knows you know just staying hydrated is so key to your immune system and that's something that all of us can do so I would say focus on those things dumb it down to the basics and then start from there. All right great advice yeah I'm glad I'm glad we talked about that so what I love all the what many people think are crazy things that you do and I'm going to get you to talk about another potential crazy thing and you work with crystals right I do all right so I know I know so for the uninitiated tell me about crystals crystal work the energy in crystals and again talk talk to me like I've never heard of such a crazy thing and how can a crystal help how's that so so let's think about the things that are connected to the earth that have healing have healing attributes for us there's a healing energy to it for some people the ocean is very healing the sounds of the wave going into the ocean of course there's a salt but just just being in the ocean can be healing having your feet grounded into the earth walking in the grass these are things that connect you and ground you to the earth to mother earth because there's a vibration with our crystals come from the earth so just like the foods that come from the earth all these root vegetables and just everything there's a vibration so it's it's kind of not that different than other other other things other objects that we identified that can be healing for us so we may not ingest a crystal but there is an energetic vibration that comes with the crystals and and a lot of it is also of course your belief system right so there are crystals that are believed to to hold an energy that can help with calming you know that can help with soothing that can help with anxiety to a degree you have to be open to that but you also have to be open when you go to a doctor and think that this doctor is going to be able to help you with your skin problem or your heart problem you're open to receive the information I don't see it that different when it comes to crystals I mean there's there needs to be maybe more scientific evidence because that's the tangible that a lot of people believe but when you pray or when you go to church or when you do your own ceremonies those things aren't necessary tangibles it's a belief and that belief in and of itself has a tremendous healing power to it so I work with crystals when I do Reiki I work with crystals when even with the foods you know I mean I wear them because I believe I believe that they channel an energy yay do you have yours I love it and but of course that is because you believe that that this tiger eye helps me channel an energy of passion or abundance and so it's it all kind of comes back down to the mind right and your belief system but that is an energy that you want to continue to circulate within your energetic body and your physical body so that's kind of a very basic response to crystals but I hope that makes sense yeah yeah so back in the back in the old days I had a pet rock so maybe that pet rock was very useful you know for me to have yeah actually and it's interesting my my father actually used to carry around a smooth stone a flat stone in his pocket you know every day and work and he he said you know he'd reach into his pocket and he'd rub this stone whenever there was anything stressful going on and he said you know it's a great way to take my mind off of whatever was you know bothering me at work and yeah he always had this rock little and little tiny yeah so there you go yeah I mean a lot of his belief in intention right like we make associations in so many different ways if you're feeling like you need a little bit of comfort some people may reach for for I'm just gonna use a dessert as an example it's not the best example but let's say that apple pie it soothes you comforts you even the smell of it if you don't eat it because it reminds you of your mom grandma or you know your childhood but you can use that you can have that same association of comfort with these crystals because that's what you're told or they're known to represent perfect all right now recently you posted about lymphatic massage so number one tell me about the benefits and number two or how do people can people do this at home oh absolutely I mean lymphatic lymphatic massage is such a great way to kind of help detox your body and we love for those of you that don't know lymphatic drainage it's just a really gentle massage of the lymphatic system that's that's designed to help detoxify you know move and move your lymphatic flow so so your lymphatic system is made of the organs and tissues that kind of act like a deep cleaner right for your body and so that fluid holds a lot of white blood cells that flow through and you want to get rid of those toxins and waste and byproducts that collect in different parts of your body so you can either do lymphatic at home by using dry brushing and that's so simple you can get a dry brush at just about any like pharmacy or drugstore they cost a few dollars you can get them on line if you're if you're being covered safe and you're not going anywhere and all you do is just lightly brush your limbs down towards the direct up towards your heart and from your arms you bring it down towards your heart because that helps a circulation and flow so the benefits of that include obviously includes the the movement of toxins out of your body and it helps with water loss for people who are say have lymphedema which is holding too much water it moves that it can help with your skin it can help with your digestion I mean any time that you can remove toxins from your body it's beneficial for your entire system so those are some things that I it's something that I recommend for for people who are let's say you just had surgery or something like that anytime you're you're kind of holding that weight it's a great way to just move move the lymph system move the fluids out move the toxins out you ever have anybody get themselves a rebounder at home oh yeah I have one right there you go I love that that's another great way those are it's another great way to like move the lymphatic system and it's so low impact anyone that has joint issues I suggest get a rebounder because you just move around it's a great thing to do first thing in the morning if you can dry a bush for five to ten minutes if you can jump on that rebounder for 10 or 15 minutes it's a great way to wake up your body and allow your body to flush out everything that had happened the night before as your body was resetting and cleansing itself yeah they're actually remarkably inexpensive and people always say well I'm gonna fall off of it but a ton of them come with a little handle that you can hold on to if you're really worried so funny you know my friend and patient Tony Robbins has a rebounder right before he goes up the stairs to the stage and it's so it's so fun being backstage with him and he before he goes out before every you know part of his show he's on the rebounder to get it and he's getting his energy going on the rebounder yeah so it's a it's a great trick great trick it is every I mean every day that's one of the first things I do just for a little bit of movement and it's a it's just it's a great it's a great little hack to for not just energy but your overall so obviously not everybody can come see you or see you remotely or hire a professional like yourself and I always like to give folks you know things that they can do at home like for instance dry brushing what are other things that you know starting tomorrow that people can do at home to do some of the things you'd like us to do okay that's a great question so so we talked about water and hydration right so that's something that I would say most people are dehydrated so one of the first things that people can do is drink and drink more water I I give clients a pretty high number as their goal which is you know close to one ounce per pound that they weigh as long as they have no kidney issues and they're not they're not deficient in electrolytes it's a goal if you can get halfway there or three quarters of the way there that would be great but what we talked about earlier with the gratitude practice in the morning but but connecting physically with that feeling of something that you're grateful for and then taking that to your food or your water or your coffee or your tea immediately and sending that energy and just having that intention that you want to connect and send that energy that you felt earlier into that meal that or as you're preparing and that's sort of the best way so when you're preparing that food to have that feeling kind of infuse and go into it that would be another tip and I again we had talked about energy centers and the chakras and the chakras align of course with physical our organ systems so if you want to try and create balance and you are obviously following the gungery diet then you choose foods that kind of across the spectrum of the rainbow so that you're targeting every single energy center you're staying with gun gungery friendly foods and you make that your meals throughout the day cover the spectrum of the rainbow and that would be something that and a lot of people don't really realize they don't eat enough of different colored foods because you're getting different phytonutrients you're different you're getting different micronutrients from different foods and different levels of fiber and fat and so that's something that's really important because most people I find have their two or three go-tos and that's what they stick to every single day and a variety in your diet is so important clearly for your gut health as well as your brain health but it's also good for your shocker health all right yeah years ago actually with my first book Dr. Gundry's diet evolution we found that the average person the average American has only five go-to meals that they eat on a rotating basis and they that's all they do and yeah and so it's you know it in a way it's that's what you get and fix but in a way it's so different than the way our ancestors would have eaten thousands of years ago in fact modern hunter-gatherers eat and interact with about 200 different plants on a rotating basis and even my you know devout organic eaters when I say excuse me you know how many how many different organic plants did you eat last year and they'll go oh you know dirty and I will you know good for you but absolutely and you know when we had talked about my practice of culinary alchemy right and you know one of the things that I do want to remind people of is and I can I have I have a chart that I use for clients but and some people in my community and it's where you want to eat an alignment of those chakras because as you're eating an alignment for those chakras which is why you want to eat the rainbow and you're also eating an alignment for your mental emotional health as well as your physical as your physiological body so it's just important to try and target every one of those to kind of keep things in balance and it's important to check in with yourself that's something that you might need to work with me a little bit on but you can check in with yourself let's say you're feeling ungrounded because of all the stress of what's going on in the world if that's the case then you want to reach for grounding foods you know you want to reach for foods that come from the earth you know you want to reach for foods that kind of help balance out that energy center and help kind of bring you back into a parasympathetic system so that you can digest properly and that you can tone down the overall inflammation in your in your system so those are things to think about so now you're gonna have me ask another question how how do you check in with yourself in a time like this give us give us a hint and I mean do I call myself on the phone or visit me on zoom or I mean give us a hint on how do you check in with yourself because I think you're right I think most people don't really check in with themselves they react yeah a hundred percent you know you're reacting so so it kind of boils down again back to the basics you know it's just taking a moment and it taking a breath and connecting to where you really are like try to feel yourself feel your body like this you know this is my body this is this is these are my legs this is like feel yourself and just and sometimes it helps to sit I would say try to have your feet on the floor so that you can connect with this is feeling the floor beneath your feet and I think that that's the first thing you do is to get yourself in a place where you have presence of where you're at and our body tells us things all the time our body talks to us which is what people forget you know by the time you're thirsty your body screaming at you that you're super dehydrated we know when there's pain your body's telling you there's a problem here but it's kind of screaming before we get to that point the body talks to us and tells us when there's a little tick there's something that's not quite right so when you're checking in with yourself sit there a take a breath get grounded what feels what feels off you know is it is it in your head is it in your heart is it in your stomach and you'll feel it you just have to take that moment now if it's in your stomach are you hungry is it something that's upsetting and you just kind of think for a second like is this something that's physical or is this something that's in my mind you know or is this something that's in my heart and I say that because I'm talking about emotions right so so check in and then and then once you start doing that once you have that presence and you start to try and break down what is it that I'm feeling where is it coming from your minds already shifted your attention and your focus is already shifted and and it'll it'll allow you to kind of come up with with a solution so either you're hungry you're not your stomach hurts you realize your stomach hurts because you got bad news so you can go address that I don't know if that's helpful but I think I mean I think that presence is is one of the key things that reminds me years ago I was doing mission work in Zimbabwe operating on on children in Zimbabwe and in the hospital in Zimbabwe there was a big sign and it caught my attention because I saw it every day the big sign says sometimes I sits and thinks and other times I just sits and actually as you were saying that I was saying you know that's exactly what Serena is saying to do sometimes you want to sit and think but other times just the sitting just the you know the quiet you'll find out a lot of things right oh yeah you won and as you said Dr. Gundry at most of the times we're reacting so you know this gives you an opportunity to to just be and then acts and then usually when you do that you can make a decision from clarity if you are going to have a thought and a decision after that because you're not in this in this hyper sympathetic state gotcha okay so are there any new exciting advances in intuitive healing modalities that you're excited about new tools you're learning about what's what's the next step I've actually been playing with this device that's really cool so I mean I and I just got a hyperbaric machine an hyperbaric oxygen chamber for my for my home it's not new it's it's you know modality it has been around for a long time but I find to be very beneficial and I've been using I've been using this little device and tell us what it is because a lot of people are just listening to this oh yeah sorry about that yes it's called a healing but it's a microcurrent device so it's kind of it's working with frequencies and your resonance and there are there have been a lot of other devices out there like it where it's using something tangible to read the the electromagnetic frequency in your body and to and to balance out or clear blockages so there's a lot of doctors that uses it's you know think about like the right from a long long time ago it's same kind of ideology but fast for a tour we are now and this is a wearable device that again I said I've been playing with it's called the healing and and what it does it's been FDA approved for pain but what's interesting is that I've used it for energy you know I've used it to to help align and bounce out say someone's energy centers I've also used it for pain so it's it's it's a really it's a really interesting sort of fascinating device you might want to play with one I mean the next time you're in LA you can come come play with mine but it's it's very very cool and so and it's very small for what you held up is what three inches by three or two inches by two inches maybe two by two for the people that are listening and it's a wearable device and and what you do is you can either wear it on yourself you can wear it with wristlets there's electrodes as well depending and what's very cool about it is that it reads it can you do an analysis it sort of reads your resonance the frequency in that's that you're in in this moment and then it makes suggestions of where there are energetic blockages so and then if you run that program which is kind of brilliant the way they've done it so in the past doctors physicians researchers that I've used frequencies they have to sort of manually set the frequency for the patient you know they'll run it at 639 Hertz for two minutes and then they shift it to 39 and it's a whole process this device has it pre-sets so let's say you have pain in your back or you have joint pain or you have whatever it is you know there is a preset program and you just wear the wrist wristlets for however long it says and you run this program and it actually does alleviate pain it has cleared you know we all had zoom fatigue for a moment there right and your eyes can get tired there's a setting where you can run it and after about 20-25 minutes that fogginess with your eyes clears and your eyes are no longer tired so something I haven't talked about that you might be the first actually doctor the first time I've really shared that because I'm good breaking news folks I mean the device is recently been introduced to the US a couple months ago but I just like to really dive in and and and understand and play with a modality and the science behind it before I really start to introduce it but I've seen I've seen a lot of success with it so from the energetic side there's not as much science to to back that up tangibly from the physical side it's an FDA approved device so there's obviously a lot of data for that aspect of the device of the machine but it's pretty cool and I think it's something that for people who don't have access to practitioners on a regular basis something that would be very useful for them and it's not a prescription you know you can get it on the internet and yeah you can get it online I mean I can send you a link to it if you'd like and people can when you share this podcast and and actually I'll do that and then people can go there and they'll see and there's different devices I use one that's for a practitioner I can read you know I can read someone's resonance with it and when I combine that with Reiki when I combined that with my intuitive read it's so accurate that it even I mean it even kind of surprises me still I ran it on someone just last night it was fascinating you know she had complained of she had complained of shoulder like pain in her arm it was excruciating so I said okay let's run this program and as you know before we even I already knew just from doing an energy read what the percentage was that I should have her set up we ran the program it pointed out pain there's 140 120 programs it pulled pain it pulled joint and it showed me on the app exactly where to put the electrodes which was exactly where she told me and then as we ran the program we I you know we kind of moved it up and down and she told me her comfort level and we landed at exactly the percentage that I knew it would be from the energy read so again like culinary alcohol I'm combining food and energy and the nutrition into a protocol to help heal someone I've found that this device is kind of fascinatingly it's just exciting that I can add it in and and we saw immediately results she she wasn't completely for your pain but she said it reduced it by at least 40% and we ran it for 50 minutes yeah so right yeah pretty cool all right well I'm glad I asked that question so so it's been great you know seeing you again having you on the podcast now you have a lifestyle brand and a new TV show is that right yes yes they do I have a Serena loves TV it's also a podcast oh very cool and so where do people find you so they can find me on Instagram it's chef Serena Poon S-E-R-E-N-A-P-O-O-N on my website Serena loves dot com and you'll find everything there you'll find links to all the other social platforms and YouTube and the podcast which is Serena loves you guys will find all of that and we have a wellness line called just add water and you'll find that there as well and that's another you know really exciting exciting project that we work on my sister and I were partners and that's like a super nutrient dense super food so so different things that you know we offer just to help people heal and optimize so sleep is a huge issue probably particularly now do you do you have any advice I mean do people need to change their mattress do they need to wear blue blockers what where do you where do you see you fitting in on sleep I say that the if you can get one of those glasses those blue blockers glasses and you're using that at least the hour or two before bedtime that's very helpful but I've also found different herbs and this is a big part of my practice is using natural organic either supplements or herbs to help to help balance and soothe your body and there's definitely different herbs that are helpful for that so you know we're familiar with we're familiar with chamomile tea but there's also passion flower and you can drink it as a tea or you can you know take it as a supplement if you need to those are great things to do before bed to kind of help relax your system I also recommend magnesium you know and I recommend magnesium glycinate something that I do as well just to kind of help ease and relax a lot of people are deficient in magnesium so that's also helpful in that sense when it comes to your mattress I mean yes of course I'm not the expert on mattresses but having a good mattress is obviously very important but I would say you know if you can do that gratitude practice you do in the morning if you can do it before bed it helps to ease your mind and your focus is on things that relax you make you happy calm you and you want those thoughts to be the thoughts that you have as you go into in sleep and rest so those are really helpful and there's there's a few other herbs as well but passion flowers usually might go to and magnesium glycinate might go to if you're going to do teas or supplements and a little bit of a breathing always helps as well the 444 that can really help yeah I actually I like lavender essential oil as well oh yeah fantastic and that's great and then yeah yes rub it and the other thing that I've found very interesting is there's an amino acid called glycine and glycine actually lowers body temperature and so I have a lot of my really you know troublemaking sleep deprived people try taking a thousand milligrams of glycine about an hour before they go to bed it's just a tablet and drops their temperature and there's actually very well controlled clinical trials that is really aid sleep so anybody so all great tricks okay great there you have the exactly and I think you've got one behind there if she's got a bunch of crystals behind her we have apocalyptic that's not that's not behind me but apocalyptic it's great for sleep as well and so is how like very good great crystals for sleep all right great pieces of advice and thank you again and I'm sure we'll be Instagramming or something together thank you so much doctor gonna use a lot of fun thank you so much for having me appreciate it all right and take care thank you so much dr. Gunry I really I loved it our pleasure that was great great information thanks okay it's time for our audience question live health and wellness or it could be live health and wellness on Instagram ask if you are going to have dessert like ice cream or cookies is there a best time of day to cheat well first of all I hope you're not having ice cream and cookies unless they're one of my recipes from the various books as you know we've got some great avocado based ice creams which I think are fantastic and we've got so many great cookie recipes using almond flour and coconut flour and the alternative flours that you can have these you know decanate treats but actually improve your gut health feed your gut bugs without destroying things but the interesting thing about these sweet treats you're better off having them earlier in the day rather than later in the day and that's not usually when we have these so if you had an alternative between having them after lunch and having them after dinner try to get them in earlier during the day and you'll actually I'm going to give you a bunch of tricks in my upcoming new book the energy paradox on how to pull this off how to cheat without killing yourself and your energy a great question all right it's time for the review of the week following my recent episode with the fitness podcaster Ben Greenfield dragonfly on YouTube wrote this was so interesting I've also worked in sleep medicine but the information here was more than I learned on my journey well okay thank you very much well we're trying on the Dr. Gundry podcast to introduce you to lots of different areas of health like in today's podcast for instance so you know keep the cards and letters coming in and if you want to hear something I'm happy to find out what we can for you and get them on the show so that's it for today we'll see you next week on the Dr. Gundry podcast before you go I just wanted to remind you that you can find the show on iTunes Google Play Stitcher or wherever you get your podcasts because I'm Dr. Gundry and I'm always looking out for you


I suppose it's time we talked about the fine people at the top of the world. Atlas is Remnant's youngest and arguably most successful kingdom, but it's a bit of a special case. See, before the Great War, there was no Atlas. There was Mantle. At some point in time, a group of settlers were crazy enough to venture out into the northernmost continent of Salatos.  As a matter of fact, the harsh weather conditions proved to be just as useful as the mountain ranges when it came to keeping the creatures of Remnant Bay. It also kept the people of Mantle from flourishing. Humanity's got a neat trick up its sleeve, though. Whenever we're faced with a problem, our inclination is to find a solution. The cold climate of Salatos forced its settlers to adapt. They developed a more advanced technology, and they did it faster than the rest of the world, because they had to to survive. But it was the Great War that really kicked things off. New forms of dust application and weaponry allowed Mantle to expand. More and more territory was set aside for dust mining and research. The territory beside the Kingdom's combat school, Housius, was the most opportune area to construct a new R&D facility. But by the time things were all said and done, it would be much, much more. Housius was reopened as Atlas after the Great War, to house many of the warriors now seeking guidance. In an effort to give back to the citizens, Mantle applied all sorts of new dust techniques and technologies it had used in the war to beef up the academy's campus. The school grounds expanded faster than they could have imagined, and even helped to better secure the surrounding areas. It wasn't long before the Kingdom's military moved in. Then the labs and research facilities, and eventually even residential areas started popping up. In time, it became apparent that the city of Mantle was living in Atlas Shadow. And so the decision was made to move the Kingdom's capital. Mantle was old news, and the Kingdom of Atlas was born. A golden age of prosperity, they called it. But those left behind in Mantle would probably tell you that it was the coldest winter they ever knew. And please subscribe for more RT animation on YouTube.