Abstract hemoglobin E, Hb, Thalassemia is caused by a single-point mutation in the HbB gene, resulting in a severe form of the disease. This mutation can be corrected with a base editing technique, which re-established the asymptomatic trait phenotype. The technique has been successfully applied to both primary human CD34 plus cells and LTHSCS, and no off-target effects were observed. This article was offered by Mosin Badat, Ayesha Ijes, Penghua, and others.


I'm about to launch my new site, and I get a report of a major INP problem. I don't know what the issue is, I only have a URL, and I need to fix now. To start, let's interact like a user and measure how the page performs using the DevTools performance panel. Poor INP most often happens on mobile, so turn on mobile display emulation. Now here's a vital step. I'm running this page on a desktop machine on Wi-Fi, but I want to know what it's like on a slower mobile device, so turn on mid-tier mobile throttling. This hamburger menu is a good place to start. To record, click the hamburger button and stop recording. Now here's a view of all the pages' activity for that interaction. First, expand the interactions track, which marks the time from when I clicked to when a response was shown on screen. The interaction is lined up with the main thread activity, so we can see what was taking so long, these long tasks. The call stack shows the click event calling my listener, unhelpfully renamed I by my build step. So what's it doing? Down in the summary pane is a link to the page source. Clicking through, I can see the code causing the slow interaction, and now I can start fixing it.


The only easy day was yesterday Welcome to the only easy day was yesterday the official Navy SEAL podcast What we put in our bodies affects everything today. We sit down to talk with a Navy SEAL and SWIC nutritionist You'll hear from my colleague Angie Giovanini as she speaks with Justin Robinson about the importance of nutrition during and after training Thank you for taking the time to talk to us a little bit about a really important pillar of training, which is nutrition If we could just start out with you giving us a little bit of your background And how that fits into your work here at Naval Special Warfare that would be really helpful great Well, I'm happy to be here, too. I've been working at the center aka the schoolhouse for the last two and a half years So I started June of 2015 Before that was teaching college for a year was in a similar position to this with an army unit for a Couple weeks before the government had some cuts that came down So it's nice to be back into that system prior to that. I worked in professional baseball I did a dual undergrad in kinesiology and nutrition and then my master's degree is in kinesiology as well and I am a registered dietitian and board-certified specialist in sports dietetics, which I know is a mouthful, but is the Sports nutrition credential for dietitians. And so what drew you to Naval Special Warfare? How did that? How does that all fit in here really just working with people who are highly motivated? I've done the general training. I've done the personal training. I've done the general nutrition counseling worked in the hospitals And that's great. You can make an impact But I feel I'm at my best when I'm working with people who are highly motivated people who will push me To do more research to read more articles so I can come back to them and provide them with resources and information that will improve their careers Try to add some longevity to their careers. So that that's probably the most is highly highly motivated population And so just to start out. Let's talk about how important nutrition is. Why is this something? We're even talking about today. Great question. Everybody's got to eat and I look at it this way that Nutrition won't be the necessarily the difference maker having a solid nutrition program will not make you make it through this training pipeline However, poor nutrition can be the reason that you don't make it. So we definitely see early on in the early parts of Phase and early parts of training when the intensity level is very high. We see low blood sugar or hypoglycemia We see dehydration. We see heat injuries And so the individuals coming through the pipeline the students who aren't hydrating who aren't Feeling high enough are gonna get that low blood sugar and it doesn't matter How motivated you are how fit you are how strong you are if you have low blood sugar you can't perform And so I like to say that it won't be the reason to make it through but it absolutely can be the reason that you don't So I want to eliminate that. Okay on the on the flip side There's certain diet Certain eating choices that you can make that can make you perform at your best absolutely So what are some things that you would recommend? So it's funny because especially now with so many different diet plans being very popular It's almost like a dichotomy You have the vegans over here saying that plant-based is the only way to eat and it makes you healthy Etc. Etc. And then on the other side you have more the carnivores whole 30 paleo and even the ketogenic crowd Who's saying well? No, no, no This is the only way to eat and so as part bystander looking trying to sort through the research My goals try to find those common denominators. Why can a plant-based Meat-free vegan diet work for somebody and likewise why can incredibly high-fat low carbohydrate diet also work So what are those common denominators? So to answer your question better? I believe those common denominators are eating real food You can call it clean eating which has a very loose definition, but my definition of clean eating is Real foods so foods that don't come in packages foods That's not processed if you do have a food that comes in a package the product over here that has five ingredients is Probably better than the one over here that has 20 if you don't like to cook and here's my first piece of advice If you don't like to cook learn learn how to do something other than cereal macaroni and cheese and peanut butter and jelly sandwiches To learn how to do things like overnight oats learn how to cook some meats or some eggs Because I feel that calorie for calorie when you create something in your kitchen It's going to be healthier than it would be from a restaurant or fast food restaurant. So Clean eating trying to eliminate added sugars trying to eliminate as much processed foods as you can would be those common denominators And how do you see nutrition fitting into the bigger picture of the fitness plan? I know there's some pillars that you guys look at as a whole as a big picture. I would say for longevity in some respects It's similar to baseball when you work with baseball players and they play a hundred and sixty-two games And in my opinion my role there wasn't necessarily to make somebody better for one game But it was to make that person just as good on game 162 or just as strong just as fit as they were on game One or in spring training. So Looking at this training pipeline here If you just look at an hour of what the students do a lot of really fit people out of strong athletes say I could do that. It's like all right. Well, yeah, you maybe could do a log PT session But could you do log PT after a four mile run in the sand knowing that you have a two mile swim Coming up knowing that you're gonna get four hours of sleep wake up and do the whole thing again tomorrow Wet and sandy so it's about that longevity Sustainability and just trying to have those good foods more for that endurance and more for the long haul the 21 weeks all the way up to a year and a half Training depending on which pipeline you're going through. So that's what it is. It's about the endurance factor So say I am just considering for the first time Going, you know into the seals or the SWIC team. What would be the first steps? You would suggest I take in reconsidering my diet. I Think the most important factor is the right diet plan for the right part of the training program So that's what I really like to hone in on my education piece is that what you're doing early on in training will differ from When you get to qualification training and that'll differ from when you get to the teams as an operator So finding the right overall diet plan. I feel is that first step So if you're looking at some of the trendy diets as I mentioned, you know I'm not getting paid by anybody to say anything So I don't feel that a ketogenic or paleo diet might be appropriate for an incoming student Whereas it may have application for operators or for qualification training students. So getting enough calories I think is going to be the number one point getting enough carbohydrates getting enough hydration getting enough healthy fats Because it is very intense So I'd say that making sure that you're feeding your body enough total energy the second component to that would be to get your Total weight in your body composition in check before getting here because once you get to prep or once you get to Coronado, that's not the place to try to gain that last 10 pounds that you know You need to gain or try to lose that last 10 or 15 pounds. So get your body composition Where it needs to be is there like a metric or We don't like we don't give hard numbers So I can say that where we see the fewest amount of injuries is in that 10 to 15 percent body fat range Typically if incoming students are too low So seven eight percent really fit athletes, then they have trouble keeping weight on or maybe their endurance suffers On the other end of that spectrum if somebody's coming in at 18 19 20 percent body fat Then they're probably carrying around too much weight on their frame So 10 to 15 would be that range But I would say we the metrics we look at would be more of an obstacle course type of Output so how are you doing with body weight push-ups? How's your four mile run? how are your pull-ups and If your run is suffering, but you're really really strong in the gym Well, then maybe you need to lose a little bit of weight Likewise, if you're a very very fast strong runner But you you can't do that many pull-ups then maybe you'd actually need to increase upper body strength, so it's I apologize. I can't give you all that hard answer. I know everybody loves numbers I'm sure there's a lot of number geeks out there like me But I'd say that 10 to 15 percent range. Okay, so let's let's take it down to the most basic You know, I wake up in the morning. I decide I want to go into special warfare. I go downstairs I look in my kitchen What do you get to be there next to me pointing out different things that I need to change? What do you think some of the most common changes would be? So I'd say one of the first things would be to get rid of the breakfast cereal and the popped hearts So sorry no cinnamon toast crunch But looking again at Whole Foods and if you really can't think of anything else think carb fat protein fruit vegetable Just get in the kitchen try to find something that looks like a carbohydrate a protein and a fat put that on your plate Try to get a fruit or vegetable. Try to get some color. So eggs are fine I know for about 30 years We had the low fat guidelines and low cholesterol and we're finding out now that that's Not as true as you once thought so Scrambled some eggs would be fine throw some spinach in there if you want some breakfast meat I would suggest ones that say nitrate free or no nitrates added or uncured So some uncured bacon some eggs some spinach and then your carbohydrate which could come from oatmeal or fruit So nothing too complex carb fat protein color fruit or vegetable and do your best to eliminate things that come in Packages, what do you think of those categories? What do you think people get the most confused about? I mean, you know you say carbohydrate that could mean a lot of things is all of them an answer I Think I think we get confused and I'll go I'll try to hit on each of these very briefly But I think we get confused on protein so with protein. We know that athletes or incoming students have high Chloric needs high protein needs, but that doesn't mean that they need to fill their plates with protein So I like to say think of your plate for an entire day your breakfast your lunch your dinner your snacks and about a third Of that should be protein if you get too much more than that It's not going to shut down your kidneys But then you're probably not getting enough of the other quality nutrients like carbs and fat with fat The biggest thing there is again We thought for so long that fat kind of makes you fat But now we understand that it's a great fuel that the healthy fats the omega 3 fats that are in fish And chia seed and flax seed and walnuts Have a strong anti-inflammatory effect on the body So that would probably be the most controversial is fat and then carbohydrate almost as controversial But you again, I think with a very very high energy output a high caloric output You need carbohydrates to fuel that again once you get to a certain part of the training pipeline or if your goal is to Reduce weight then we can modify carbs a little bit and tweak them down But if you're going into this pipeline on a low carb diet You're probably not going to have the energy to make it through So sugar is something that comes up a lot now It seems like that's under attack the most and it appears that there's science behind that But yeah, would you agree? I would and I would say we need to specify though between naturally occurring sugars And added sugars and then further specify between athletes and non-athletes So if you're a non-athlete Then absolutely limit total sugar and especially added sugar If you're an athlete, I wouldn't worry so much about naturally occurring sugars in fruits, for example They're a healthy carbohydrate I would do your best to limit added sugars Which would be some of them are very plain to see like skittles are all sugar fruit loops are all sugar But then there's added sugars in products like yogurt and granola bars And then there's some of the You guess you could call it a hidden sugar in a product like sports drinks So if you are going to consume those added sugars make sure that it's Within the 30 minute window around an exercise session because that's when your body can use them up So 30 minutes before during or 30 minutes after But a sports drink is not the beverage of choice On a Saturday afternoon on a recovery day when you're just sitting around the house So recover that's some that's the topic that I definitely want to talk about How how do we Recover best most efficiently is it supplements? Is it food? What is the magic formula top priority? I would say is sleep. I realize it's not necessarily a nutritional issue, but Most 18 to 22 year olds likely don't sleep enough And you know, it's funny quick story I when I was in college my roommate on the my way to the gym would be always say Oh, you're gonna go do some bodybuilding and actually I'd say no, I'm gonna go do some body breaking down I'll do my bodybuilding later on tonight when I sleep And so that approach of that you recover when you sleep I it just kind of switches the mindset a little bit. So even before I focus on nutrition if I see somebody who's Who has poor sleep or is only sleeping Four or five hours a night I will focus on that and then maybe we'll have a team approach to see what we could tweak on that, but you know drinking the right recovery shake or eating the right foods is Has a lesser impact in something like sleep or potentially just taking off A day here and then so listening to your body knowing that there might be some days when You might need to skip a session just so you could foam roll and stretch and do some of those Topics that I'm sure you've talked about on some of the other podcasts, but to hit the nutrition standpoint Sleep number one proper mobility exercises two three. I'd say hydration. So when we're getting into the nutrition aspects hydration because when you are breaking down Muscle tissue when you're working out muscle glycogen You're also burning through water. And so when we replace that muscle glycogen or the storage form of energy in the body We need water to go along with it. So I'd say hydration one And then The rules aren't really that different the carbs the fats the proteins I try to make things simple. So The old school theory was I need carbs before workout and protein after a workout And there's some truth to that I try to make it a little bit easier and say get a combination of carbs and protein before And get a combination of carbs and protein after And then in your later meals, maybe in between your workouts That's where you maybe have a slight emphasis on the healthy fats because fats do digest rather slowly So a high fat meal An hour before a run is probably not the best idea But a high fat meal two or three hours before or two or three hours after is a great idea So you don't you don't think protein powder is the answer because it seems like that is pushed on us a lot I'll give you two responses to that. I think that in general protein powders and shakes and bars are Convenience foods So yes, they can be part of an overall training program for an athlete and they can be beneficial But I would still focus on whole foods first Having said that the other part to that the other caveat is our supplement policy, which I know we'll we'll get into in a little bit So most protein powders would not be permitted for students Going through the training pipeline. So my my short answer to that is Try to do your best to train Like you will when you get here create a similar environment for you now So that when you get to prep when you get to coronado when you get out to the teams You know what to expect and your body knows what to expect Well, let's just dive in then supplements. So supplements I'll start off with the the letter of the law so to speak these supplement policy Only permits foods that say nutrition facts Versus foods that say supplement facts. So anything on the back of a food label Is going to typically say nutrition facts drug facts or supplement facts Anything that is a nutrition fact or drug fact is regulated by the FDA the food and drug administration Anything that says supplement facts is not regulated. So no supplements are regulated in the united states An act that came out 1994 deregulated supplements Meaning that I could put And i'm using an extreme case here, but it's possible. I could put steroids In my protein powder and sell it And somebody starts taking it like man, this protein powder is really working and it's well. Yeah, it's not the protein in there It's the contaminated steroids And you so you hear of collegiate athletes and pro athletes Testing positive and they'll blame it on a supplement because they probably took a supplement They allegedly took a supplement that was not regulated And not properly tested So our supplement policy here is it must say nutrition facts one It must also be a single serving size So we do believe that students need additional calories additional carbs fat and protein So having a bottle of a protein shake is fine having a protein bar is fine because that's a single serving The other component to our supplement policy is no energy drinks We really want to do our best to limit caffeine especially if you're consuming a pre-workout and as we just said may be contaminated with amphetamines or The amount of caffeine listed may be different from what's actually Inside of the product and so it's very easy to over consume Caffeine or amphetamine types of substances, which will affect heart rate Which will affect your body's ability to regulate your temperature And as I said our students working out here are already at a high risk for dehydration and heat illness So it's a very strict policy to be honest, but it's also a very black and white supplement policy For any students coming through who maybe do need A pill or a powder for example, maybe someone who's had a history of stress fractures And needs vitamin D or calcium that has to be approved by a navy medical provider So you can take things like fish oils calcium vitamin D multi vitamins If a navy Doctor says yes for whatever reasons this is what you need So my advice to students is train with food because like I said, I wouldn't want You know the placebo effect to kick in and you're taking something that maybe is legit is clean is not going to make you test positive But when you get here, you you don't have that anymore and it's like taking away the binky or and It's such a mentally demanding environment here that I wouldn't want that Lack of a placebo effect or I wouldn't want you to take that away and think that oh, I need my multivitamin Or I need my protein powder in order to recover properly It's it's not physically necessary So Kind of get used to that now would be some of my advice. Yeah, that's huge. Those are some very important takeaways So nothing that says supplemental info on the label train with whole foods. Yes And pretty much, you know do your best to eat vitamins in the food format not in the pill Precisely and if you need those extra calories and you want the convenience food It's fine to have the bottled protein shake or some of the Energy bars or protein bars again Going back to the clean eating when you're searching through the different ones Don't necessarily just go for the one that has the most protein as a lot of us do But maybe try to find the ones that have a grass-fed protein. That's a little cleaner Try to find ones that don't have artificial sugars artificial colors artificial flavors So again that fewer ingredients still applies to The bottled protein and the bars So while we're talking about the labels, there's a lot of words on labels that are hard to understand Are there a few that you would say are just no Absolute no's. I remember partially hydrogenated soybean oil being something that's pretty bad Are there like three things that you just say no no no Great question. And yeah, partially hydrogenated oils would be high up on that list I would say anything that has a color or a number associated with it so Red five blue four any of these different artificial colors. So That would be the first thing and I like to say that if A fifth grader could not pronounce it you it probably shouldn't be in there.  I like that rule a lot So When you look at the top part of the label, you know percentages of everything Is there any sort of rule of you know Not over this amount of sugar in one serving size or something like that that you would say is a rule of them Another awesome question and I would say when it comes to the percentages My rule is to ignore those Because those percentages are based on a 2000 calorie diet And I would say that most of the students coming through the pipeline here Need at least double and sometimes even triple those amounts So early on and to throw the calories things out there some of the numbers Early on in training students here are burning five to six thousand calories per day And during hell week or during the tour that number goes up to 10 to 12 thousand calories per day So looking at the percentages and thinking that you need a 2000 calorie diet You're going to be incredibly under fueled for this training environment So I I like to look at the ingredients my other rule you know ignore the percentages I I actually get away from the macros the grams of carbohydrate fat and protein to be honest And I go straight to the ingredient list the ingredient list Is listed from largest amount of that food to the least highest the least in terms of its weight So if you're looking at a product a bar and brown rice syrup is the first ingredient on that energy bar That means which is a sugar that means there's more added sugar In that bar than anything else Whereas another bar over here with the first two ingredients may be cashews and dates And yes dates have sugar, but they're a natural sugar So that would be my rule of thumb is ignore the whole top part of that label Go to the ingredient list look for things as we said that a fifth grader can't pronounce Try to find the products that have the fewest number of ingredients and then try to find the ones that don't Sound like artificial or added sugars. Okay, so You know a lot of people when they turn 18 Are shopping for the first time sure and that is going to be a lot of people that you're seeing here Do you have advice for someone as they walk into the grocery store to do the right thing? So you always hear the tip of we'll stick to the perimeter and I believe in that to an extent However, there's a lot of frozen foods in the middle a lot of frozen vegetables and frozen fruit to make smoothies in the center aisles That's really healthy food. So you'll you'll hear that one a lot and there's some truth to it The best advice I could have is It starts before you get to the grocery store and that's to make a plan You know we we talk about with operators here. You have to pay attention to detail So you have to be very detail oriented thought process So I say make make a menu for the week and you don't have to make a menu of breakfast lunch and dinner and snacks The easiest way to do it would be to make a menu for five days just for dinner So here are my dinners for the week and I'm going to plan to have leftovers one night And I'm going to plan to eat out one night and then maybe my lunch is going to be my leftovers from The night before so make that Five meal week long Menu and then see what ingredients you need and use that to create your shopping list Because otherwise I think we'll have a tendency to buy the exact same things every single time we go through The grocery store. Okay, we'll get milk. We'll get bread. We'll get a thing of lettuce And then we'll go home that day. We'll make a salad and then the next Sunday We'll open up the bottom drawer and that lettuce is wilted and you're wasting money. So I know at 18 budget is a concern And so if you plan to do things like the salads and your fishes and your fresh meats early in the week Then you could plan to use your frozen foods frozen vegetables Later in the week. So we were talking about all these things that are so good for you One of my personal favorite expressions in this community is work hard play hard Which indicates a certain amount of uh consumption of other things outside of training What what are your suggestions on managing that?  You're going to drink your you know Going to eat junk food What do you do when that occurs? How do you get how do you recover from that? You know, yeah, you're absolutely right Work hard play hard. Yeah another quote in this community is if it's worth doing it's worth overdoing So I know I know where you're coming from with that thought process So I'm a big fan of the 80 20 rule which you may have heard before where if you focus on healthy eating 80% of the time Then that other 20% you can have the junk food and go out and enjoy it So within that I'll say two things one Depending on your personal goals You may need to adjust that if you struggle with losing that last five to ten pounds that you know You need to lose because you want to get that four mile run time down You may need to be on a 90 10 type of diet And then when you get to a certain point you can go a little bit back towards 80 20 So I'll say this on the second part of that is Eat what you like. I always tell people that the double fudge Brownie a small portion is better than an entire tray of low-fat sugar-free brownies All right, so make satisfy yourself and what I usually Tell the students and operators here is Lump all your junk food to your fast food your desserts Your alcohol lump that all into the 20% as well so if you If you like your double IPAs in your wine, then you go for that a salad and a salad That's the exact exactly just like that. So do what you like. Just try to control Think you think about a week long process of all right. Well, where's my junk food? Where's my booze? Where's my fast food? And You know, how am I going to manage that all into my 20% and not everyone's, you know Do you have advice for someone who? They didn't eat a salad. They got drunk and they had a cheeseburger and then they're feeling bad about that It's like what what do you suggest to get back on the wagon again to get back in The mindset great question and it's it's all about establishing healthy habits So if you have the habit of drinking a lot and very frequently, then you're probably also going to have the habit of Going out and eating the cheeseburgers or the pizza or the tacos late night. We're in san diego So it's it's california burritos here. I know it. I understand it So I would say just getting back into that routine the next day of all right Yesterday was yesterday today's today and I need to get back into my fitness routine It's funny when you read about habits that People who are more fit people who exercise more You know people who make their bed if you if you've heard that from one of our Former leaders here when you make your bed in the morning That everything else just trickles down start start the day doing something that's productive so that the rest of the day falls from there Exactly Is there is there a navy seal and swick equivalent of making your bed first thing in the morning? Is there a nutrition equivalent of that? Oh, man, that's a good. That's a very fair question I would say drinking water. I think we the first thing we typically do in the morning is we go to the bathroom And we wake up dehydrated. So I'd say start the day hydrated There there it is start the day hydrated your your brain cells need water your muscle cells And so you can think more clearly you can Listen to your body a little bit more clearly in terms of your hunger and satiety When you are hydrated that's really interesting because I'd say A very large percentage of us start the day with coffee sure a diuretic essentially Um, so maybe like chug a glass of water before you have that coffee. Is that exactly exactly? All right I like that. So we've we've gone, you know Big picture down to some of the the smaller sweat the small stuff kind of details of this Let's bring it back to the plan If I'm looking at this for the first time and I'm trying to map out how I'm going to attack, you know My journey to the special warfare community. What would you recommend? I look at first and then you know how to map it out So the first step would be some form of self-assessment And I think the easiest thing you can do is just write down What you eat and what you drink because I feel that we are in autopilot when it comes to nutrition Most of the day that we don't realize we're grabbing this snack or grabbing that snack Or at the end of the day, we don't realize that we may be over consumed On this product and maybe under consumed on this product or under consumed water So I'd say that first step is just The self-assessment the awareness of all right. What am I actually putting into my body? Because you can go online and download a diet program, but it may not be specific to you what are One to three aspects I can focus on today Or tomorrow morning that will improve what I do. It might be drinking more water. It might be Not skipping a meal. There's a hundred different things we could look at but The self-awareness is probably that first step How often do you find that people are surprised once they do start tracking? I'd imagine it's a very high percentage a very high percentage. Yeah, nine out of ten In fact, there's some studies. This is more on the weight loss side But just simply tracking their calories and not having any Input from a dietitian that alone people lose weight. Wow. So you can become more fit simply by Becoming more aware as they said of what you're putting into your body or what you're not putting into your body Kind of indicates a lot of mindless activity going on. So it's all about mindfulness and exactly. Yes Well, I know one of the things that you wanted to make sure we addressed is you know, there's a there's a plethora of information out there There's a lot of data. There's a lot of research. There's a lot of websites and apps and you You know your goal is to make sure that people have a simple Have simple explanations and ways of attacking Their health and nutrition What would you kind of dispel it down to for for some takeaways? Great question and we we touch on this when we were discussing protein a little bit But if you think about that big plate Again, your breakfast your lunch your dinner all your snacks and about a third of that plate should be protein Well about another third of that should be vegetables. And so I would say that most americans including Athletes including naval special warfare operators. Don't consume enough vegetables So make a third of that plate vegetables and then make the other third of that plate Your carbohydrates your starches your starchy vegetables. So potatoes are starch peas corn and carrots or starches not vegetables And and just kind of think about that third third and third with your healthy fats spread around And then if you need to gain weight or lose weight, we can modify that a little bit if your goal is to gain weight Maybe the carbohydrates is a little bit bigger portion If you need to lose weight, maybe the vegetables becomes a little bigger portion But that would be a great starting place is thinking about Again, what you're putting into your body. What foods are going on that plate And just having an honest, you know gut check moment of all right. Well, what does my plate look like today? What does that pie graph look like and then what are some steps I can take to make sure that I Tweak that pie chart to look a little bit more like that one third one third one third I'd say probably most of the students we we think about Half of it is probably the protein and about another third is our starches and then maybe that last little sliver is our vegetables Are there any Trends, I know you said that it's it's an individual thing and then everybody at every stage along the training process And and wherever they are in life has to look at it But are there any trends that are just ridiculous that right now, you know, it changes every year? Yeah, it does so again What is appropriate for somebody who's diabetic or somebody who's overweight or even somebody who is Special operations forces operator may not be appropriate for a student So if I'm looking at something like intermittent fasting, for example, which is a very popular Trend where it's eight hours of eating and then 16 hours of not eating I would say that is not appropriate for a student coming into this pipeline because you're just going to be grossly under fueled When you get to a point in your career where you maybe will have to go out on a three-day Hump and you don't have access to food Well, then maybe using some intermittent fasting along your training pipeline to get your body used to not eating would be absolutely appropriate But when you get to prep when you get to Coronado, you're going to get three squares a day and During certain parts you'll get that fourth meal or the snack so Get used to that regimen feed your body because you're going to need to burn through Those calories so that would that would be the one right now that I would say would not be appropriate for Students coming in so hydration is important. We we understand that I think that's Widely known and maybe something that we could all focus on more But is there a certain amount that we should be focusing on? Is is it a percentage of body weight? How do you look at that? Yes, exactly and We like to say get a bare minimum half your body weight announces And so that's if you have a low training day You're not really sweating or burning a lot But that can go all the way up to three quarters of your body weight and for incredibly intense days Or for those of you who are in the midwest or the east coast where it's really hot and humid Then maybe even your body weight in ounces So if you're 200 pounds, you should be drinking about 100 ounces Of fluids per day and it it is definitely a relative amount You know people will say well you should drink eight glasses some people say you should drink a gallon Well gallons 128 ounces so for most 180 to 200 pound students coming in that's probably a pretty good Range a good estimate I would also say we should talk about electrolytes in the sodium and the potassium And that if it is hot and humid you need to make sure you're getting some form of Essentially salt into that water and it might be water and salty food. It could be a sports drink Some people will talk about hyponatremia, which is too little sodium in the blood We don't see that here in In my two and a half years here and in talking to the medical providers who've been here long Longer than I have I don't know that we've seen any cases of hyponatremia But we've absolutely seen plenty of cases of heat and illness and dehydration So if you're thirsty you should drink and you should probably drink a little bit beyond your thirst You know at thirst is a really good regulator Uh, I would say just drink slightly beyond your thirst get half your body weight to three quarters of your body weight In ounces of fluid per day and then make sure that when you are exercising getting some sodium Especially in one form or another should anyone be worried about over hydration and and over hydration would be that hypo Natremia It's I would say in the population coming in here. It's probably pretty rare You have to be drinking for like four or five hours Where it can become a threat would be people who are running marathons Who finish in that five to six hour range and have been drinking water every aid station But like I said, you know if we're gonna Put our money down on something. I'm going to put my money down on somebody being dehydrated In this population than somebody being over hydrated. So you don't ever you may not need to go over One ounce per pound of body weight that might put you at that risk for over hydration or hypo natremia, but Half to three quarters of per pound is good. And while we're talking about amounts when it comes to advice about You know shifting to eating a whole food diet can be a little challenging for somebody who hasn't done it before Or maybe who hasn't cooked for themselves before Are there any kind of little tips that you've learned along the way for The daily consumption, you know, especially as someone on the go. Sure. What would you recommend? One of my go-tos is trail mix and if you find a whole foods type of store Where they have the bulk section you can make your own trail mix And nuts and seeds and dried fruit and you can get different varieties of that. You do one that's almonds and Tart cherries. I love tart cherries. I love tart cherry juice. So trail mix things like hard boiled eggs. I think are incredibly easy and then Some of the different energy bars that are whole food bars If you want to get adventurous you can go on Pinterest for example and look up homemade energy bar recipes So I would say those things trail mix hard boiled eggs homemade energy bars and then There's a thousand different recipes for like overnight oats or homemade oat meals where you could put in almond butter One of the favorites of the students here that we do a little cooking class when they get to qualification training and pumpkin pie Oatmeal is one of the favorites where you put some canned pumpkin some dark chocolate chips a little bit of honey sea salt and the oats And it's Five minutes and delicious. That sounds great. I love that. Yeah, I've heard a lot about that lately Is there any Where people can go to find out more about this? I mean, I think there's you I think you have a lot more to share Well, I know where the the sealswik.com website is constantly being revamped and you know I'm working on some different pieces getting some more nutrition education to go along with all the great Training information that's already present. So I'd keep coming back to that I just want to thank you justin for being here. This has been So interesting. I feel like we could talk for days about it. Maybe we'll have you back again Sure part two absolutely appreciate your time and best of luck to everyone out there further with our training Find out more at sealswik.com and join us again for the next nsw podcast


And at least three persons were killed, while five others sustained injuries in a gun drill between the police and unknown gunmen along Oji Flyover in Oweri North, a local government area in Imo State. The hindlums, according to sources, rode in two vehicles, a blue Toyota Hilux and a white coloured bus, and on sight, the police began shooting sporadically and killing three unarmed civilians. In the process the special forces who had been monitoring them fired back and wounded four of the hoodlums.


Hello again! Yesterday I showed you a privilege escalation in Excel. Today I'm going to show you another privilege escalation in Excel. It's actually the same one but I'm running it from a macro inside Excel and then I'm going to follow that up with Mimicats also running from a macro in Excel. So let's log on with my normal user account and in documents I have my spreadsheet and process explorer. Now let me start process explorer. This way I can show you the process is running and also running it as administrator allows me to enter the administrator password and this way it will be in memory and Mimicats will be able to find it. Okay so you see I'm not an administrator. I need to type in the password of the root account. Okay and this is here process explorer running as administrator. So let's start the spreadsheet. So I have three commands that I can run from the spreadsheet. I can open the command line. I can run this exploit which will perform a privilege escalation and then I can run the Mimicats all from memory without creating new processors or touching the disk. You can see Excel running here. Now let me open the command line. Okay here I have another command line. As you can see here for Excel there are no sub-processes so I did not start a new process and if I select this window you see that it actually belongs to the Excel process. So I'm running here as a normal user. Then I run the exploit and now I am a system user. By this privilege escalation now I can run the Mimicats and extract the passwords for memory. The version here for Mimicats and then no this is failed on command. Okay this is the command. So you can see here for my aloe account the password here is password and for the root account administrator the password is super secret.


Hi, and welcome to the Aruba Pensando announcement. I'm Lisa Martin. Hopefully you've seen the announcement from Antonio and John, but if you haven't, we're gonna dig into it from an analyst perspective. Joining me is Bob LaLiberte, Senior Analyst at Enterprise Strategy Group to unpack the announcement. Bob, welcome to the program. Thank you very much. Great to be here. So in case anybody hasn't seen the announcement, go ahead and give me an overview. What are these two companies announcing? Yeah, absolutely. Essentially, what you've seen is that Pensando, who's been developing this distributed services platform to be deployed as an intelligent NIC card basically, has taken their technology and incorporated into an Aruba switch. So now you can get distributed services and all the great capabilities that Pensando has been working on, combined with an Aruba top of rack switch, all managed under the Aruba fabric controller. So you've got a really simplistic way to be able to provision, configure, and update and assign policies to all those great Pensando stateful services in a top of rack switch for an existing data center environment. And what's your overall synopsis? Is this a disruptive technology? What do you think? Yeah, I really like this. I mean, the whole goal of developing this technology was to be somewhat disruptive. It was to enable data center organizations to basically recreate what hyperscalers are doing. And the whole concept is around, how do I distribute the services that are needed to help my application to protect my applications closer to the applications themselves? So I really find that this is something that's really needed. We've seen the pendulum swinging towards distributed, but the interesting part about this announcement is that the majority of applications still reside in existing data centers. And the other kind of interesting pieces that, you know, cloud native, everyone talks about cloud native applications, but cloud native doesn't always mean public cloud only and that organizations are actually going to run them in a hybrid. So organizations need to figure out how they're going to run these cloud native applications in their existing data center environments. And what the combination of the technologies and the able organizations to do is to basically retrofit, if you will, that top of rack switch and be able to deploy, excuse me, deploy those distributed services at a top of rack switch instead of having to either rely on existing, you know, hardware appliances that are pulled off to the side of the network or to have to deploy agents onto the server which could impact the application performance. So they've kind of hit that Goldilocks spot of being able to provide distributed services without impacting the application performance. In fact, when you look at it from that perspective of it's not having to go to that appliance pool any longer, it's actually going to increase the performance, right? Your latency is going to be a lot lower because instead of hairpinning through the core of your network, now you're just going to your top of rack switch. So it's going to improve the performance. Everybody wants improved performance, especially in the fact that things are continuing to stay distributed and we probably will have some part of that be permanent. So Bob, how do customers upgrade or integrate this into their existing environments? Talk to me a little bit more about that and the simplicity it sounds like from what you're saying with which they can do that. Yeah, this should be a fairly minimally disruptive type of integration. Essentially what you're doing if you've got a high availability top of rack, you know, environment, you're going to be swapping out one top of rack switch at a time. Organizations do this quite often when they're upgrading for capacity and things of that nature. So in this case, it's simply going to be replacing a top of rack switch. And organizations could look at different ways of how they want to do this, you know, to start, they might want to look at where their critical applications are and deploy them there. So they've got the services. It might be based on looking at where, I don't know, you might have some regulated services, right? PCI, things like that that need to make sure that they've got higher levels of security. So essentially it's all about just simply deploying those top of rack switches going on to Aruba's fabric controller, being able to spin that up, configure, apply the policies and the security policies that you want to employ for those applications and let it run. Talk to me about this in certain contexts and we know some of the industries, every industry obviously has been affected by the events of the last 18, 19 months. What we think of manufacturing, healthcare, financial services, give me your perspective into some of the customers in those industries and how they'll be able to take advantage of this technology as their environments continue to distribute. Yeah, I mean, I think that the interesting piece of this is that, you know, what it's really about for any industry, it's about as they modernize their data center, as they modernize their applications, right? So we've seen the transition from monolithic to SOA-based apps to microservices-based applications. And that's really what's driving this because what's happening in all those organizations now, there's a lot of communication within those applications themselves, right? Because instead of having one monolithic application or two or three pieces of an application, you could now have dozens or hundreds of pieces of an application that need to talk to each other. And so the key for all of these industries, right? Regardless of the industry, when you're deploying this is how do you secure that communication? How do you make sure that East West traffic is being fully protected? Because as organizations, you know, the legacy approach was castle and moat, protect the perimeter, which was great. But if you got inside that perimeter, right? Then the malware could really proliferate, proliferate, sorry, can't talk today. But the idea is now, how can I deploy services that are able to protect that East West traffic as well? And so by deploying those services at the top of RAC, you can do that more easily without having any kind of an impact, right? So I think that, you know, the zero trust is what it's, the mantra is never trust always verify. And so that's what organizations are looking to do. So even if there is a malware attack and they do get inside the data center, that it's not able to spread throughout that organization. Got it. And that's absolutely critical. We have seen the security landscape change dramatically in the last year and a half. We've seen this massive spike in ransomware. It's companies in every industry now know that it is not a matter of if we get attacked, it's when we've seen a massive increase in data. So let's kind of dig into, you mentioned some of the benefits in terms of low latency performance. Let's unpack the security level there. What are some of the things that you've seen in a security landscape where zero trust is absolutely critical for every industry? Yeah, well, like I said, it's really all about how do you make sure you're protecting, there's a lot more communication going on within your application itself and how do you protect it? And so as that landscape has changed, it's critically important for organizations to adapt to that and to be able to make this change happen. So we've seen this in the hyperscalers, right? They've deployed the technology, they have it running in those intelligent cards at the server level as close as they can. But for an existing data center, it doesn't make sense, right? Unless you're replacing your whole data center, which is obviously incredibly disruptive, this is really about how do you insert those services in a minimally disruptive way? And that's what's really key here. The other interesting piece is because of the location, because they can track that east-west traffic and apply the security policies to it, and they can see all that and they've got visibility into it, they can then take that information and they can export it to existing other security tools. So you're not gonna get rid of your perimeter security, you still need that. So this is more about a defense in depth about securing or augmenting your security posture and creating much tighter security around those modern application environments as well. So having this capability, like I said, it really starts to democratize that capability and the functions that the hyperscalers have, and it brings it into existing enterprise data center environments. And I think that's really what's important. And then like I said, as organizations progress, they can take the data that they're collecting and they can leverage that with XDR solutions, right? Feed it into other, you know, SEMs or things like that that can really help organizations, you know, enhance their machine learning algorithms and things like that. Because the more data you can collect, the better you can nail down the policies that need to be provided there. Well, and that's important too as every company these days either needs to become a data company or if they don't, they're probably not gonna be around much longer. Talk to me about the overall security kind of like implication, you said this is gonna help organizations in any industry augment their overall security posture. That's so critically important these days. Yeah, and it's like I said, it's really about having that full visibility into the East West flows for these, so and their ability, the distributed services switch is able to stream all of that telemetry of those flows, right? And that can be complimented by the existing North-South firewall telemetry as well. So you've got all this data for the XDR engines and things like that so that you can really determine whether there's an insider attack, where there's any movement of malware, things like that, whether there's an external actor that's gotten into the data center. So it really provides you with a lot more visibility and that visibility provides that data that you talked about. So that's really what's key here. And again, it's the ability here is that you're not needing to deploy XDR agents on every workload. So there's no impact to the application performance when you're doing it in this matter. So that's what makes it a really kind of an elegant solution to being able to modernize and deliver these capabilities into an existing data center environment. What do you think the timeframe is for an organization to be able to take advantage of this technology? Yeah, that's a good question. I mean, really it's up to the organization themselves. Clearly once the technology is released by Aruba, they've got the ability to start deploying it. Obviously one of the easiest ways to deploy it might be if they were adding a new rack, adding some new capabilities, then certainly that's completely non-disruptive and they can get going there. But like I said, excuse me, it's also quite easy for organizations to be able to to just simply if they've got a high availability on top of rack environment to start augmenting it into their existing their existing infrastructure as well, fairly non-disruptively. Excellent, that non-disruption augmentation is critical. I do want to ask you a question in terms of the partnership with HPE Aruba and Pensando. What does this signify on the HPE side in your opinion? Well, from the HPE side, like I said, I think this is a HPE has been involved with Pensando for a long time now. They've obviously recognized the value of the technology and wanted to partner with them from an early stage. And so what it really helps is you're thinking about moving forward. It creates a unique opportunity for organizations to take advantage of the Pensando technology within the HPE server environments, as well as those top of rack switches and create some really unique opportunities to drive even greater visibility and protection. Let's do one more thing, Bob. Let's just summarize your key takeaways. If somebody has 30 to 60 seconds to watch this and see what the three things are that Bob says we need to be taking away from this announcement, what are those three things? Yeah, I think the key thing is first to recognize that modern application environments are gaining ground and that organizations need to accommodate these new application architectures, right? But to do that, they need a solution. They need some technology to help them. So the key takeaway is that now this HPE Aruba and Pensando distributed services switch enables you to deploy distributed services into your existing environment in a minimally disruptive way. And it provides you with the benefits of improving security, of improving performance and user experiences, all while making sure that you can scale and do it simply through a single interface through the Aruba fabric controller. Got it. And being able to deliver those outstanding customer and user experiences is critical as we are in this day and age where our business lives blend with our consumer lives and we expect things to be able to work like that. Bob, thank you for joining me on the program, breaking down the HPE Aruba-Pensando announcement, telling us what it is, what the benefits are in it for customers and how they can take advantage of that. We appreciate your analysis. Very welcome. It's great to be here. Prabhava Liberty, I'm Lisa Martin. You're watching this HPE Aruba-Pensando announcement video.


The actual broadcasting system presents The Mysterious Traveler, written, produced, and directed by Robert A. Arthur and David Cogan, and starring tonight two of radio's foremost personalities, Grace Coffin and Carl Swensenin, till death do us part. This is The Mysterious Traveler, inviting you to join me on another journey into the realm of the strange and the terrifying. I hope you will enjoy the trip, and it will thrill you a little and chill you a little. So settle back, get a good grip on your nerves, and be comfortable if you can, as we witness the curious drama of an overpowering love that even death could not shake. A story that I call, till death do us part. It's late at night, and Chris Werby, a successful young businessman, is dreaming about his beautiful and affectionate wife, Vivian. But it doesn't seem to be a pleasant dream. Oh, please, Vivian, leave me alone. Just leave me alone. Why do you sit down waiting on me, hand and foot? I can't stand it, I tell you. I can't stand it. Chris, darling, you really want to wear your muffler today. It's quite chilly. Really, Vivian, I don't need it. I do very well. Your wife's on the phone, Mr. Werby. Vivian, this is the fifth time you called me this morning. But, darling, you had a headache. I just wanted to make sure you're all right. I'm all right, I'm fine, but please don't call again. Oh, Chris, your wife's waiting in your office for you. Darling, I brought your vitamin pills. You forgot to take them this morning. Your wife's on the phone, Mr. Werby. Oh, Chris, Vivian's waiting in the office. Your wife's on the phone, Mr. Werby. Chris, darling, Chris, darling. Don't leave me alone. Chris, Chris, darling, Chris, darling, wake up. You're having a nightmare.  It was so real, so vivid. Shall I call Dr. Williams, Chris? These nightmares you've been having worry me. No, I don't need it, Dr.  I'm worried about you. I don't want anything except to be left alone. Well, Chris, I just want to help you. I don't want help, I just want some peace. Vivian, we can't go on like this. You're smothering me.  I want a divorce. A divorce? Oh, Chris, you're being silly. You know you don't mean that. I do mean it. If you won't divorce me, then I'm leaving you in the morning for good. Chris, you can't be serious about this. I'm deadly serious, Martin. I'm leaving the business in your hands and I am clearing out. Maybe gone for six months, a year. Maybe I'll never come back. But why, Chris? Why? Why? Because I am drowning in an ocean of love and attention. That's why. You know Vivian. She won't divorce me, so I'm clearing out. Where will you go? I don't know. Get on a train, get off someplace, buy another ticket, ride a while longer, end up someplace where no one can find me. Not even Vivian. Well, Chris, if you... Excuse me. Yes? Mrs. Werby, it's here to see Mr. Werby, Mr. Martin. Oh. Ask her to wait. Yes, sir. She mustn't see me. Stall her off, Martin. Now I'm leaving by the back way. And for heaven's sake, after I'm gone, convince her I mean it. I'm not coming back. So, Chris Werby fled from the wife who loved him so much that her love was worse than hate. He went from one city to another, crossing and recrossing his own tracks like a hunted animal. Three months later, he found himself in Portland, Oregon. In his room at a leading hotel, he drew a long breath of freedom and picked up the tap phone. Oh, room service, please. Room service? Uh, please send up the waiter. Thank you. Oh. Oh, I think I'll stay. New York, 3,000 miles away. That ought to be far enough to give me a chance to start a new life without... Oh, that's fast service. Just a moment. Come in and, uh, I... Vivian. Hello, Chris, darling. No. No, it can't be you. Well, of course it's me, Chris. Who else would it be? I didn't even know I was coming here myself. How did you follow me? Chris, darling, I've only been a little way behind you ever since you left.  There's a bond between us. A bond of love nothing can break. It would lead me to you, even if you travel to the other side of the world. What... what do you want? Darling, haven't you had enough of traveling? I want you to come back with me. I've made reservations on the evening plane. No, I'm not going back with you.  Oh, darling, if you'll be reasonable, so will I. If you'll come back, I'll promise that everything will be different. I won't bother you anymore. Truly, I won't. I could only believe that. But it's true, Chris. You'll see. Everything is going to be different. Please. All right, Vivian. I'll try. Just once more. Gentlemen, this will acknowledge your order of the 25th and advise you that... Your wife's on the phone, Mr. Werby. Oh, all right. Put her on. Hello, darling. I just wondered what you'd like for dinner tonight.  I don't care what we have for dinner tonight. This is the fourth time you've called me this morning. Oh, no, no. Chris, darling, what is it? Another nightmare. Yes, yes, another nightmare. All day and all night. One long nightmare. You promised you'd change. That you'd stop hounding me. Let me alone. And you haven't. But, darling, I love you. I just want to do things for you. Vivian, I warn you. I only came back to see how it had worked. If it doesn't stop, I will leave you again. I swear it. Then I'll just have to follow you again, Chris. No matter where you go, I'll know. Remember, darling, the minister said, till death do us part. Till death do us part. Yes, I remember. What, Chris? I was just thinking. Perhaps I need a vacation. How would you like to run up to Maine for a few days? We could try the deep sea fishing. Just the two of us. Oh, I'd love it, dear. Just the two of us. Oh, it sounds wonderful. So a desperate idea was born in Chris's mind. There was only one way out of the nightmare Vivian's love was making of his life. Only one way. He decided to take it. A few days later, he and Vivian were out fishing far from land when, uh, somehow the boat caught fire. They found themselves struggling for life in the icy water. Chris, why doesn't someone come? We've been in the water for hours. No, Vivian, only about 20 minutes. Only things much longer. Such a bad swimmer. Help me, Chris. I'm all out of breath. Oh, I'm sorry, Vivian. You clung to me for the last time. You're on your own now. What, what do you mean? I can swim for hours. When help does come, they'll only find me, doesn't she? Chris, you don't know what you're saying. I tried to reason with you, but you wouldn't listen. And I ran away. You followed me. It's the only way that I'll ever be free of you. You can't do this, Chris. I love you. Grabbing me around the neck isn't going to help you. No! You can't drown me. I won't let you go! I won't! Goodbye, Vivian. Chris! Can't be! No, let me drown! This is the end, do you hear? I'm free! I'll definitely leave you! Say she's an old friend of yours. Anne Ballon. Well, I should say she is. We were engaged once. Shall we show her in, Martin? Sure, Chris. In here, Miss Ballon. Thank you. Hello, Chris. Gosh, Anne, it's wonderful to see you. Why, it's been at least four years since... Five years, Chris. Five years, three months, and four days since you left Owenville. Five years. A lot's happened. Chris, I just learned that you lost Vivian six months ago. I want you to know how sorry I am. Thank you, Anne. How long are you in town for? I'll have you know I'm now a resident of this fair metropolis. I have a job here as of yesterday. Anne, that's wonderful! You may not know it, but you're going to see a good deal of me. And Chris and Anne Ballon did see a lot of each other. They picked up the romance that had been interrupted five years before when Chris first met Vivian. And three months later, they were married. With Anne, Chris was as happy as he'd been unhappy with Vivian. Oh, Chris, it's a lovely present, but you shouldn't have been so extravagant. Well, this is our first anniversary, isn't it? What? We've been married a whole month. Oh, my, a month? So we have our time fly.  I did it on purpose, you know. I was determined to have you back at last. It was a wonderful idea, darling. I don't know why I didn't think about it first. Five years ago, I'd have been two mothers. But you see, I learned something from Vivian. Let's not talk about Vivian, dear. She was... Well, let's not talk about it.  Mm-hmm. Good lord, it's just a habit, I suppose. I never think of her anymore, Anne. I swear it. Well, Chris, a message came for you. A message? Yes, from a fellow named Sidney Rand. Said he was from your home town, was here for the day. He'd like you to meet him at the Murray Hill Bar after work for a drink, if you can make it. Sidney Rand. Of course I can make it. Well, this is like old times, Chris. Have another. Yes, sure things, isn't it? Bartender, two more of the same. Well, it's been a long time. Bartender, two more of the same. Well, now tell me some more about the folks back in Norringville, Sidney. How's Sam Morris? Sam? He's married now, got three kids. Jeff Leighton married Margie Lewis about a year ago. I suppose you heard about Anne Bowen. What can you tell me about Anne that I don't know already? I guess this will come as a shock to you, Chris, knowing how fond you used to be of her. But Anne died last month. What? What did you say? Anne Bowen. She died a month ago. But that's impossible. Sidney, you're wrong. Gosh, Chris, I wouldn't joke about such a thing. I was at the funeral myself with Sam Morris. But that couldn't be. That's true, Chris. They never did find out what she died from. It couldn't be. It couldn't be. Chris, Chris, where are you going? Hey, what's the matter with you? Chris, come back. Anne, where are you? Anne, answer me. She's not here. She's not in the house. Looks like she hadn't been here all day. She... maybe... she hasn't been here at all. Maybe I... Sam Morris. I want to put through a long distance call to Owensville, Pennsylvania to Mr. Samuel Morris. Hello? Hello? Hello. Is Sam Morris there? Oh, I'm sorry. He's out. This is his mother speaking. Can I help you? Oh, yes, Mrs. Morris. This is Chris Werby. You remember me. Yes, of course, Chris. How are you? Fine. I want to ask something. How is Anne Ballant? Anne Ballant? Yeah. How is she? Why, Chris, Anne died last month. Anne died last month? Yes, very unexpectedly. You sure? It couldn't have been somebody else? Oh, no. We all attended the funeral, Chris, and we saw her in the coffin at the church just before the services. Thank you. Thank you very much. No. I don't believe it. She's alive. We're married. I've got to go see her. I've got to go see her body for myself. Mister, you must be crazy. Getting me out of bed at two in the morning. Look up the cemetery records. I'm sorry, Mr. Henderson, but you're the caretaker of West Creek Cemetery, and I've got to know if a girl named Anne Ballant is buried here. I know. That's what you said. Well, you have to know at two in the morning. She's buried here. She'll wait. I tell you, I've got to know now. I'll give you $20 to look it up for me. $20? Yeah. I have to see it first. It seems to me you're a little touched in the head about the whole thing. There you are. Now get out that record book. All right. All right, mister. I keep it right here handy. I've had to look at it at 2 a.m. before, though. As you said, the name is Ballant. Anne Ballant. Let me see. B, B. Here we are. First name in the beast. Ballant, George, Martha, Anne. Anne Ballant. Are you certain? It is. Right down in black and white. Interred October 16, 1948. Section 15, Plot 5. It can't be! Isn't it the same, mister? I must see that grave. Opened. Well, you have to get a court order for that, mister. I want it open now. Tonight. What?  I'll give you $200 to open that grave. You must be crazy. That's against the law. $500. Nobody needs to know. $500? Yes. You got it with you? Right here. See? Now that is all yours. If I can see whose body is buried in Anne Ballant's grave. Well, I shouldn't do it, but I won't do no harm, I reckon. Won't bother her any, that's sure. So give me the money, mister, and come on. He knows what we're doing. We should be doing this, mister. The dead shouldn't be disturbed. Rest in peace, that's what the minister always says. Rest in peace till death do us part. Let's see who's inside that coffin, because Anne is not there. I know she is. All right, mister. I'll lift the lid now. I can't see anything. The shadows are so deep. I'll shine my light in. But be prepared now. There ain't nobody in that coffin. It's empty. I knew Anne couldn't be buried here. I knew she couldn't, because a month ago I married her. Darling, where have you been all night? I've been so worried about you. Oh, Anne, it's so good to fail you in my arms again. Dear, you act as though you never expected to see me again. There was a moment when I thought I wouldn't. I thought... I don't know what I thought. Chris, what happened? I've been so mixed up. You remember Sidney Rand, don't you? Yes, of course. Last evening I had a drink with him, and he started telling me all the news of Owensville. Then he told me that you'd been dead for a month. That I'd been dead for a month? Yeah. And then when I got home, you weren't here, and I thought... I don't know what I thought. Well, darling, it was only because I ran out of gas that I wasn't here when you got home. I should have known it was something like that, but then I phoned Sam Morris in Owensville, and his mother said the same thing that she'd gone to your funeral a month ago, so I drove straight up to Owensville. Chris, you didn't. I'm afraid I did. I went to the cemetery where your family's buried, and there I found a grave. Yours. My grave? Ah, the tombstone said, Anne Ballon, November 15, 1922, October 14, 1948. I could believe my eyes. What did you do then, sir? I paid the caretaker to help me dig up the coffin. And when we opened it, we found it empty. And... And what is it? Why are you laughing like that? Anne! Chris. Anne Ballon is dead. Anne Ballon is dead? What's wrong with you? Oh, Anne Ballon! I'm not Chris. Look deeply into my eyes. Don't you recognize me? Recognize you? I'm not Anne. They were right. She's dead. Don't you know who I am now, darling? Remember that day in the ocean?  Vivian, you can't have come back.  You're Anne.  Listen to my voice. Now you recognize me. Don't you, darling? Vivian! You are Vivian! Yes, Chris. Vivian in Anne's body. Because mine was lost at sea. You can't be! But I am, darling. Nothing can ever separate us. I love you too much. I couldn't come back to you in my own body. So I stole Anne's. You stole Anne's body? Yes, Chris. I drove her out of it. They thought she was dead. Before she was buried. I took her body. I escaped. And closed the coffin so no one would know. Then I came to you. Oh, darling, now we can be together again. As we were before. And I don't have to pretend to be Anne any longer. We'll be together forever. Together? Forever? Yes, forever, Chris. Nothing will ever separate us again. Not even death. This is the mysterious traveler again. Poor Chris. He'd been so much happier if Vivian had only hated him instead of loving him. There's nothing he can do about it now. Everyone tells him he's so lucky to have a wife who loves him so much.  Once I knew another man... Oh, you'll have to get off here. I'm sorry. I'm sure we'll meet again. I take this same train every week at the same time. You have just heard the Mysterious Traveler, a series of dramas of the strange and terrifying. Here's an announcement of interest to listeners to this program. Mysterious Traveler comic books are now available at newsstands everywhere. 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