I hear from lots of people every day who are concerned about how their diet is affecting their health. They need answers based on facts, in other words, from the peer-reviewed medical literature, and that is what I'm here for. Welcome to the Nutrition Facts Podcast. I'm your host, Dr. Michael Greger. Today we have the second in our two-part series on anti-aging creams, and we start with a look at niacinamide, also known as nicotinamide, in a form of vitamin B3. I've talked about sunscreen and topical retinoids. What are their skin-crean components have been shown to help with skin aging? While placebo-controlled trials are the standard in most medical research, they're still all too rare for cosmetic products. This raises efficacy questions. Many are left with simply buying hope in a jar, as well as safety concerns. Cosmetics to this day contain an array of toxic chemicals, of the more than 12,000 synthetic chemicals used in cosmetics fewer than 20% have been recognized as safe. Of course this doesn't mean natural ingredients are necessarily harmless, poison ivy is as natural as you can get, but you wouldn't want to rub it on your face. However, there are some relatively safe natural options with varying degrees of efficacy. In contrast to retinoic acid, a form of vitamin A that can be irritating, topical niacinamide, also known as nicotinamide, is a form of vitamin B3 that is non-irritating and found to be effective. It's been described as one of the best-studied cosmeceutical ingredients for anti-aging. But it looks like there are only two placebo-controlled human studies, which gives you an idea of the state of cosmeceutical science. Skin photoaging is largely mediated by UV-induced free radical formation. One of the consequences of excess sun exposure is the oxidation of sugars and proteins in the skin into yellow-brown pigments that give aging skin a yellowing, sallow appearance. Since niacinamide is a precursor to two potent antioxidants, the hope is that this process could be interrupted and indeed the first published study was entitled Topical Niacinamide Reduces Yellowing, Wrinkling, Red Blotchyness, and Hyperpigmented Spots in Aging Facial Skin. It was a 12-week double-blind placebo-controlled randomized clinical split-face study of middle-aged women In a split-face study, each woman is her own control, rubbing the active formulation, in this case 5% niacinamide and moisturizer, on one side of her face, and the placebo, straight moisturizer, on the other half, though neither she nor the researchers know which side is which until the code is broken at the end. This controls for skin type and administration technique, and different people apply facial products differently, but participants often use the same hand for applying the creams to both sides so unless specified that different gloves be worn or hands washed in between, there can be cross-contamination. Anyway, at the end of 12 weeks, there was a small 5% reduction in wrinkles and fine lines and a slowing the development of blotchiness, spots, and salinus, a subsequent publication noted an improvement in skin elasticity as well. The magnitude of these effects may only be one-third to one-fifth as good as retinoic acid, but there were no reports of excess skin irritation. But, used a 4% concentration and the application was limited to crow's feet wrinkles around the eyes. Significant reductions in wrinkles by both subjective and objective measures were noted by the end of the 8-week study. 64% of the niacinamide side eye wrinkles unwent moderate or market improvement compared to 0% on the placebo side eyes. Finally today, we look at the pros and cons of alpha hydroxy acid, lotions, chemical peals, and topical antioxidants in reversing the signs of aging. There is a reason why there's a long historical use of fruit purees as facial masks, and perhaps why Cleopatra was said to be than sour milk. Alpha hydroxy acids, also known as fruit acids, are natural acids found in foods. They include citric acid from citrus, glycolic acid from sugarcane, lactic acid from fermented fruits, malic acid from a variety of fruits, and tartaric acid from grapes. High strength concentrations are used for chemical peals. Concentrations over 40% can only be used by medical doctors. Professionals in salons can give more mild peals with 10-40% acid solutions, but concentrations under 10% are sold over-the-counter as exfoliants. Alpha hydroxy acids are thought to work by weakening cell-to-cell bonds to hasten the shedding of dead cells off the skin surface. Three placebo-controlled studies of over-the-counter strengths have been published. The first compared an 8% glycolic acid lotion to an 8% lactic acid lotion to a placebo lotion applied daily on face and forearms for 22 weeks. Both the acids work similarly, producing visible improvements in facial photo damage and more than 70% of the acid groups versus only 40% of the placebo group. All of the participants were advised to wear protective clothing and regularly use sunscreen, which may explain the benefits even in the placebo group. Overall forearm photo damage and salinists also improved significantly in the acid versus placebo groups. About one in three participants experienced transient redness, but only one out of 74 left to study due to facial irritation. The second trial found a 5% glycolic acid lotion for three months beat out placebo on lessening skin roughness and model discoloration on the face and neck, but failed to significantly reduce wrinkle scores. The irony of alpha hydroxy acids is that while they can help with past photo damage, they can make future damage worse by increasing skin photosensitivity. So taking precautions is recommended. The FDA recommends that all alpha hydroxy products be labeled with a prominent warning sunburn alert. This product may increase your skin sensitivity to the sun, and particularly the possibility of sunburn, use a sunscreen where protective clothing and limit sun exposure while using this product and for a week afterwards. What about ascorbic acid, also known as vitamin C? If niacinamide works by turning into antioxidants, why not just apply antioxidants directly? Topical application can lead to vitamin E levels in the skin 10 times, what is achieved by oral dosing, and vitamin C up to 40 times higher, at least in mouse and big skin, respectively. According to a review on topical anti-aging skincare by a prominent Beverly Hills plastic surgeon, at a minimum, patients should be encouraged to use daily sunscreen, with retinoid every night, and a topical antioxidant daily. But there's only one antioxidant that's been clearly shown to work. Despite its ubiquity in skin care products, there is no evidence to support any role for topical vitamin E in skin aging, whether for wrinkles, discoloration, or texture. The one study on topical CoQ10 also failed to work significantly better than placebo, but there is one type of vitamin C that has been shown to help. One biopsy study showed that the topical application of a 5% solution of elascorbic acid, also known as just ascorbic acid, the type of vitamin C found in food, significantly increases the expression of collagen in human skin, compared to placebo, suggesting functional activity of the skin cells is not maximal in post-menopausal women and can be increased. A split face study involving the application of three drops of a 10% elascorbic solution for three months found significant improvements over the placebo side of the face in fine and coarse wrinkles, sourness, and skin tone or firmness. Not knowing which side was which, 16 out of 1984 percent of patients correctly identified the vitamin C side as the one showing improvement. Unfortunately, elascorbic acid is unstable in creams, turning an unsightly ground when it oxidizes, limiting its shelf life. So instead, the skin care industry uses more stable vitamin C esters or derivatives, such as ascorbic palmitate, magnesium ascorbic phosphate, ascorbic acid sulfate, ascorbic stearate, etc. Unfortunately, there is no evidence that these compounds have comparable effects, likely because they're poorly absorbed and only minimally convert to the active form. The good news is that you can make your own. Although vitamin C concentration is lowest 3% or 5% have been shown to have anti-wrinkle effects in split face or split neck and arm studies, 10% is recommended. The 10% solution used in this study retails for a ridiculous $127 per ounce. You can make a DIY solution more than 2,000 times cheaper simply by buying elascorbic acid in bulk and mixing 3 grams into 30 grams of water at a cost of about a nickel per ounce. You can mix it in an eyedropper and drip 4-5 drops on the palm of your hand and use your fingertips to apply over your face, neck, and upper chest daily. Now, just be careful to not get any in your eyes. We would love it if you could share with us your stories about reinventing your health through evidence-based nutrition. Go to nutritionfacts.org slash testimonials. We may be able to share it on social media to help inspire others. If you see any graphs, charts, graphics, images, or studies mentioned here, please go to the Nutrition Facts podcast landing page. There you'll find all the detailed information you need plus links to all the sources we cite for each of these topics. My latest book, How Not to Age, is out now, premiering at No. 2 on the New York Times best sellers list. Check it out at your local public library. Of course, all the proceeds of the sales of all my books goes directly to charity. NutritionFacts.org is a nonprofit science-based public service where you can sign up for free daily updates on the latest nutrition research with bite-sized videos and articles, and everything on the website is free there. No ads, no corporate sponsorships, no kickbacks, strictly non-commercial. I'm not selling anything and just put up as a public service as a labor of love as a tribute to my grandmother, whose own life was saved with evidence-based nutrition.


Well, the journey has been fun, but I believe we are arriving at Yuba soon. Ladies and gentlemen, welcome back to the channel. My name is Jack the Buster, I should know be the episodes 103 and 104 of a one piece watch today again. Then the last one was very wholesome. We unfortunately saw the departure of Ace saying that he would see Luffy one day again soon and then they would be top pirates by then and a very wholesome moment with Vivi, where she kind of understood a little bit more about the relationship between all of Luffy's crew and kind of attributed that to our baston, maybe a lesson she needed to learn. We're gonna hop right into it if you needed to channel Chompasub and hit that big little bell and let's hop right into it. Surely we get there this episode, right? She said they were close. Yes. Yeah, does it say anything? Oh, it doesn't even say anything? What if it tore? Oh, or what if he lost it? Or if it got eaten by lashes. Oh, nice. Actually true. Clutch Nami once again. Oh, that was a very nice stitching job. Oh my gosh. He gives his hat 1 million percent no matter what. Yeah. Surely there's some deeper meaning or something. Let's go. Finally, dude, we're out of the God dang desert. It's a cursed place. Oh, shoot. Dude, what is this thing? It's like a whole creature? 150 billions. Those are the Baroque works underlings. Is there two? Oh, Mr. One, where even is he? Oh, shoot. The whole meeting. Oh, shoot. We finally going to get to see Mr. One? Oh, wait, they didn't mention her. Like, Miss Christmas? Yes.  She seems a little exhausting, I'm gonna be honest. Miss Merry Christmas and Mr. Four. Yeah, they were mentioned. I think by Mr. Two, I don't remember.  Kind of rude too.  Ah, there's Mr. Two. We already got a very, very in-depth introduction to Mr. Two and like how he works too. Love and mascara. Mascara. Mascara. They look so happy to be there. They're walking so slowly. I like how excited his crew is to be here though. It's wholesome. Oh, there they are. I think Paula take no prisoners. Octopus Parfait, that's so fancy. Wait, what? Wait, so who is with Mr. Two? Who's his like counterpart? Yeah, dude, where's Mr. One? He's never even met Mr. One? Oh no, they're like after him too. And they were three hours early. Oh shoot, is that Mr. One? That ain't Crocodile. This dynamic, bro. What is this guy dragging? Bodies? Oh, it's... Yeah, it's Mr. Two's guys. Oh, did he just beat them up because they were there? It is Mr. One. Oh, dude. Oh, dude. Oh, his voice too. Oh my gosh. I do not know if you want to smoke with Mr. One. Dude is a mammoth. Missed double finger. Is she his counterpart? So where's Mr. Two's? Are these the only agents called here?  Jesus. Well, they've never even met Crocodile.  Okay, so I am guessing that it is Mr. One's counterpart. God dang, dude. Is that them headed to Seam Crocodile? Rain base. Oh, it's a turtle. Oh, it's in a ride. Nice. Turtle smoking a cigar. Missed double finger. This double finger got a vibe. I'm gonna be honest. God, dude, Crocodile's voice is so intimidating too. New billions are just new disposable troops they can throw away. I like how meticulous that Crocodile seems. Like he just works very slowly but very efficiently. They made it? So where is this hidden he's in? Oh, I see it's so close yet still kind of far. Did he attack it? Because they're not in Yuba. I don't think Crocodile didn't seem like it. Wait, Yuba looks like rolled, like run down. Okay, this has to be Crocodile's doing. Like he just sends out these sandstorms. I'm pretty sure that's what it is. Like he can just use them on like a massive scale. Dang, dude. That's the exact same. Wait, so where did they go? They have to be so far. Oh, no. Also, then where is like her father and everybody? A bit? Wait, do I recognize him? She has to keep her idea on his secret. Yeah, he's part of the kingdom, not the rebels. I think she was saying that just in case he was part of the rebel army. Yeah, he definitely controls the sandstorm to an extent. That's why they said like pirates don't settle down, but he has such an advantage here. I'm guessing with his power, he might as well take over and accumulate wealth and power. That's a rare. That's all the way back where he's literally complete opposite of the desert. And they had been in Nanna Hanna, right? Yeah, yeah, yeah. Cause chopper saw the rebel army. Now what now? Just make it like so subtle, Louvi, subtle. Some sub ones in the kingdom still. Awesome way. Should I recognize him? Toto? Oh, here we go. Oh my gosh. Oh, dude, it was his. Oh my gosh. Dang. And he's the last one here. The city he built fell. Oh my gosh. It was what's his name's dad, right? And he's still has faith. He's like begging for reassurance. So he hasn't been on the wrong side this whole time. Oh, no. Why did it cut to that car? Like it's near the turtle. Is it three years? That's not the turtle. Oh, yeah, we've seen that. The rebellion isn't like 100% going well. It's all passionate. They feel about it. There's only so much they can do from here. They have to figure out where to go next. Oh, was it cutting the category? No. And just the leader that we saw when Chopper accidentally like got stowed away and then met lashes. The most she can do right now is offer him any sense of reassurance. Louvi and them know like she's absolutely petrified, but she's doing like her job as royalty to reassure her people even if she has been gone for a while. And there's the rebellion leader, not leader, but I think because crocodile isn't leading the rebellion. That is why the score. So that kid I keep blanking on his name. Why did he end up being the one leading this? I don't understand and his father isn't his father is the one like last left alone there. It had to have gone so poorly, man. Koza like why was he just brainwashed? Oh, this is the rebellion strike. And he seems kind of over it too. Well, of course they see themselves in the right, but I still under don't understand why this was necessary in the first place, especially if he like he was there when like Yuba was built and a lot of this because kingdom hadn't had just begun. So I think we're missing a lot of backstory in terms of why it's occurring this way. Either way, episode 104. Let's get it. My fellows. No shot. Why is he so excited actually sleeping a bed? Don't have chopper caught in the crossfire. Oh my God. That is shameless. It looks like pillows back and forth. I love the dynamic chopper and chopper brings to the crew so much man. He's just a little ball of chaos like he's almost one of the more grown up out of all of them more than us up and Sanji for sure to an extent sometimes Luffy too probably and maybe Zoro in some instances. Wow. He's still just adamant about keeping dang dude. That's so sad. He's all alone.  One track mind buddy. You got to figure it out. All in one ear out the other. What has he got himself into? He's efficient. Finally they all get the rest they so needed. He's so nice. What happened to your boy bro?  This place looks like Vegas on crack. So this is where crocodile actually is. Dude, she's so fine for no reason. Yeah, they all have like power ego structures. This all suddenly still confuses me why she didn't just stop them when she got their ship or just casino. Oh, it is kind of like Vegas. She is.  Here he comes. Oh shoot. Utopia. Oh shoot. I'm excited to kind of play learn more about what he's actually planning. Oh, I guess that's why he's instantly recognizable to them. Yeah, warlord. But that's why he has to keep this secret. So it doesn't connect to that. God, dude, his face. It's so so intimidating. Good question. He'll probably explain. Not money or power. He doesn't already have a sort of military might under the broke works. What was that? Why does the crocodile sound like that? Steal the country? Kind of heist is this. Okay, Mr. One's voice is definitely recognized. Well, I don't know who he is though. Oh, does he want to use the rebels to tear it apart? Oh, don't come right to him. Dang, dude. I mean, he's built himself up to be the hero either way. And we don't know any of their plans because they burnt them all. Okay, so he gave us a little bit of a tease. He's just a little bit of weight. Is that miss? Oh, oh, hey, brother, listen, I hope you came prepared because this is a bold move. He has people after him. Does he know that? That's why he was hiding when they had their meeting. He really wants a part of it. Who let you in? He wants to hear this out. I did not miss him at all. He's clung onto the backside. Hands and knees. I'm shocked that he didn't just give up on this and take another life somewhere else in the world. He really is about the broke works. Got to hand it to him. Just self-reporting right now. Why would you say that? And now he knows that those are wrenched into his plans. I'm guessing since VV is alive straw hats or one thing with VV. Now he knows.  He was stumbling through it. And she's she's listening to all this knowing that she let them go too. I'm assuming he doesn't know. He was the first one he mentioned.  Their plan has gone so smoothly the whole time. Why is it such a big deal that both VV and they like the straw hat pirates are alive. I'm guessing I said it's more about VV and now he realized Oh no. Saves all of them. Even chopper. Kakama looks so disappointed. I love his voice dude. It's so cool. He's so disappointed himself. What's he gonna like try and put up like wanted posters and stuff. And there's already bounty posters man.  Or he'll send Mr. Three out after them is like a chance to redeem himself. Dang. Or people literally just murder him right here. I would not be shocked. Oh this is power. Spongebob in that one episode of Sandy's gnome. Oh no shot. Is he feeding him to the no. Oh my dude. That thing is enormous. Why am I almost more scared of that than crocodile. Whoa.  It's called a banana gator. Oh seven. Rip Mr. Three. Yeah true. How important is it that VV gets there. Oh her relationship with Koza. She could stop the. Oh and maybe they won't lead a strike against the people. They already have people on the inside. So her relationship with Kozu is what. If he's in that one town all the way across that's very far man. They don't want her getting anywhere near him. I like how croc about instantly knows what would be the downfall until he's thought this through a million times and sees every possible outcome. They'll have their separate jobs to look so tired all the time either looks bad or tired. Now it's going to be a mystery of like what all of them are going to be up to.  He's so nice. At least Luffy was like really respectful. He's like thank you. Thank you for that. That's very kind of you. God did the trek back across begins again. What brother also he kind of looks like Karu with a little barrel around them. It's very cute. They got to go all the way back man. Dude what's his deal. I know there's a deeper meaning to this but yes we do know you have to get back first. Is he saying they need to go like directly to the source.  What is he talking about. She has a lot of strings pulled right now. Dang I mean true but dang. Do you realize it's like a reality. She has to face before they get back. She knows people are dying but she's trying to prevent any. Oh my gosh.  I was meeting him that did this to him. What accepting that people will die apparently he's thought of something but she's trying to prevent them from finding conflict because she cares about them to you can cry those kinds of tears. If you would make a very unorthodox but effective therapist I'm going to be honest. Where's crocodile. Yeah I guess he just realized she's kind of been beating around the bush and that's that's what has to happen and once again Luffy gets sort of raw emotions out of yet another individual in this show. I'm so glad we finally got a real inside look into crocodiles operation finally because up until now it's just been kind of teasing things that still did show us some without giving away his whole hand but now we have a more general idea this that he's not doing this for money or power but I guess some form of power military power. I'm guessing forming this utopia under the guys that he could be the hero that brings the rebels in the regular like just a town folk and the rest of the kingdom together and he's the one that can unite them and then he would just kind of absorb all of that and however many people that need to die for that to happen that's what he's working on. Now the real question about all of this is going to be you know all of the Baroque works at least the final agents missions throughout it all because I'm sure they're just going to pop up one by one and they're just going to be more and more obstacles to that our crew has to get to before they can get to crocodile but God dang dude he is quite the intimidating villain I'm really glad he didn't let Mr. Three live because it would have just shown a sign of weakness and he's been known to not be a guy that messes around up until now he took what he needed out of Mr. Three didn't kill him right away realized he had no more use to him and he's like bye guys that's been it for episodes one or three and one or four of our one piece watch who do drop us up if you're new I'll catch you guys in the next one. Peace.


Wel, byddwch yn y Tsoffi TV, mae'n gweithio yw'r awg-fawr, ond ymwneud yllewyr, yng Nghymru, yw Gwladysgófair, 12.30 am y byd, a bod yn gweithio'r Ffwrdd Andy, fel yw hefyd yn cael ei ddweud. Byddai'n gwybod, byddai'n gwybod a'r hynny'n gwybod i'n gwybod i'n cael ei ddweud yma? Felly mae phobl o'n gweithio'ch gwerthu'n ffordd. Fe bod yn raddon mwy o ddiweddau i'ch gael y ystod yn ffyrdd. Mae'r ffordd yn y Lleidwch, ac mae'r ffordd yn ffyrdd. Yn dweud â'r ffordd yn fad, ond yn fany o'r rhan. A'n gweithio'n gweithio'n gweithio'n gweithio, a byddai'n meddwl i'n gweithio'n gweithio'n gweithio'n gweithio'n gweithio. Dwi nawr, lle eich gwneud eich gwneud'i aeth ag y gallwn i fynd mewn llawer o holl yn gweithio. Mae'n cael ei ddewch iddynt yn gallu chyfrin gafio. Ynna'n fnugig i fod i'w ddim mewn gw olhan iawn i fynd i chi i. Rwy'n mynd i fynd i fod yw'r rhaglen gyda'r Gwyl Ndo, mae gennych eich gwneud yma i'r Gwyl Ndo eich gwneud hon yn llawer. Dwi'n dweud am y cwilio i'w gwneud eich gwneud mewn gwahanol, mae'n ddim yn y strybu oherwydd mae wedi bod eich gwneud eich gwneud yma, Rwy'n fydda'r ffordd o'r treffodau o'r gwaith yna. Rhyw o'r ddim yn cyffredinol. Mae'n fyrdd o'n sgwp chi heb'r ffyrdd o'r ffordd o'r hyn. Rhyw o'n sgwrs o'n ffwrdd o'r ffordd o'r gwrs. Felly mae'n rhai'n ffordd o'r gwrs. Rhyw o'n ffordd o'r gwrs o'r ffordd o'r gwrs o'r ffordd o'r ffordd o'r gwrs. a sydd eisiau hwnnw sydd ar hwnnw, pleidwyr, y hwnnw mewn gwir. Merinio'i y gwneud o gweithio, y sawl, gael AMB, y nif wedi'i ddechrau ei mwynhau a yr ystyried dyma'r gweithio. Byddwn ni wedi eu hwnnw, teimlo hwn i'r gwneud y hynny, ydym ni'r company ddim yn symud dros Gymru. Rhyw hwnnw rwy'n wedi'n ddiogel, yw y travel a'r ffordd. Mae'r hynny'n gwybod, ac mae beth mae'n gwybτ o'r swydd yn llunio hwyng. Bwyddech chi'n tarlwch 5 millonau ag y swyddi. Rwy'n ei zeswit arweinydd. Rwy'n iddych chi yn gallu. Rwy'n iddych chi'n dechrau gan Wisfo o'r rhai. Rwy'n iddych chi'n dechrau. Rwy'n iddych chi'nline添ad a'r hynny. Rwy'n iddych chi'n gallu'n drwy o baiadau ond rydw i dim. Doedd yn cynnod. Yn amser yn mynd i ddim yn dechrau? Yn amser. Rwy'n iddych chi'n zeswit. Rydw i chi'n sdeitio ar y bydd. Y ddweud eich bod yn ffalu ar y llwyso a oedd yn ddweud, rwy'n gweithio i'r Daugol. Dyna'r ddweud, mae'n cyngor Paul Joyce. Yn ymgrifio gyda'r ddweudio i'r ddweud, mae'n ddweud. Mae'n ddweud, mae'n ddweud i'r Daugol. Yn ymarfa i'r 7 a 10 dweud, mae'n ddweud i'r ddweud i'r ddweud i'r ddweud. Mae'n ddweud i'r ddweud i'r ddweud. So, ye, basically, and all of the articles, na ffand an di hunters article, yw'r adeil very interesting. Yw was interesting, yeah. Saying that, basically, evidence of all that. Di, making preparations for the next man, has ye. I wouldn't surprise you because that's how it should be done. So when that kind of thing start coming out, you start looking and going, right, the inevitable seams upon us then. But, all that being said, is still in the box sheet, Marko, and we get a good result of the weekend, and we look forward to brightening the week later. And if we'd be brightening, and we'd waff at the roam in the Carabao Cup, the pity could look totally different in two or three weeks. We could all start going, all right, you know, it was a sticky spell. Now we're starting to move in the right areas. That's, I mean, the club have got to make that decision. I agree, and but then, the problem right now is, right, and I think it would turn the tide in a lot of ways in the fans, but then there's that one more blip that goes, I don't know whether there's a bit, for me, and maybe I'm just being a bit negative, and I guess I am, but it feels like an inevitability at the moment. It's, even if we beat Westam, I still think Brighton could beat us away, because Marko raised a way, and then, you know, the waff again, you know, we wouldn't like to go with the cup. But then again, is it a risk to bring a new margin for the cup, and then, you know, it doesn't work. I don't know, it's, and the cup's very big, it's a big game for us. A lot of people have said this to me as well over the last week or so, what if they lose the two league games, you just leave them, but you leave them in for the cup game, and you're like, you wouldn't like to fit a new margin first game to the cup game, would you? It's like, would you take the cup game? Would you take win in the league cup and finish in 17th? And I was like, absolutely not. I want to win the cup, mash-up 17th and down. No, no, great, I agree. I don't know what to say, that's paper over me to tracks, because basically next season, you know, you might not win the cup, you might get relegings, and so you can't do that.  Disperformed, I mean, at the moment, let's be brutally honest with it, we are massively underperforming. The Everton squad that they have is good enough to be challenging for the top six. There's no question about that. I think West Ham are one of those teams that are challenging for the city, Crystal Palace at the moment. So the teams update, you know, Burnley are up, I've moved right up the table, and Bournemouth at it. So Everton should be higher up, and that's why there's such media interest in it, I suppose, because we were one of the teams that was allegedly going to be in the race for top four, top six, whatever it is this season. It hasn't panned out like that. It's not, there's a long way to go, there's still 30 league games, but at the moment... You're all 30 in the title of the race. But at the moment, at the moment, it's a frustrating time, isn't it? And it's, I suppose Saturday is a high-pressure game now. It is because, and this is, there's a balance here. Obviously on the clouds, we'll be on the team no matter what, but then, if we go a goal behind, the tension's going to seep in, Mark, who's going to get tense and the decision's going to go, it's a very, it's a hard game, and as long as this cloud hangs over it, and then I'm not saying you should just get rid of it, you know, I will get rid of them, but I'm not saying Everton shouldn't just get rid of them to remove this cloud. It's the problem until, either, you know, as I said to you on the podcast, he needs to show threads at the very least, he needs to show threads of something that's going to change, you know. Even, you know, I think he'd lose his job, even if we did get beaten narrowly, but, you know, even if we drew 1-1, and, you know, you thought, oh, he's played 4-3-3 there, the movement was great, dropped a couple of players, you know, we're not that fat, you know, and you go, okay, we'll go on to the next game, we'll go on to that fighting game, and we'll see what happens, but if he doesn't do that, and then, you know, even if we do win and the performance unconvinces, I know you've said that, oh yeah, well at least we won, which is true, that three points is all important, of course, but unless we see those threads, the doubts are going to continue, and it's very, he's in a, no, he's not in a win situation, cos there's a way for him to do it, but it's very difficult to see what's going to happen, like, you know, west on a good side, but there are good words, say, we should fear them at home, we should be beating west on, that's a game you would say, three points at the start of the season, cos we usually done well against them, but right now I'm very on the fence of what's going to happen, I can see west on beating us, I can see us beating west on convincingly, I can also see a draw beneath the team play as well. So you can see any result, basically. I'm on the fence, yes. You are literally, you've got your finger on the pulse, and it could be one of three results. Has Michael Owen says you need to score a goal to win a game? Well, yeah.  The Oracle, I think what you, west on dangerous on the, you know, I think if you're looking at their strengths and weaknesses, I don't think they're great at the back. You've lost Fabiancio, I think to go goalkeeper, he's out till January. I think the fullbacks are decent players, but they leave themselves exposed. Which helps us. You know, which will help, ever. And I think midfielder, OK. I think in the final third, you've got good play, you know, Jamalenko can be a threat with that left foot, Philippe Anderson is a really good player. And obviously Seb Haller is an excellent player. I also like Lanzini. I do, I think he's on my list of potential players, bringing it like boss, he's na, for good cause it does. He gets three, he links midfielder attack, he gets his spot, please. Yeah, he does, plays. The shame of the injuries is the problem. And the injuries have knocked them back, but he's a good player. So Westam, do you carry their own threat? There's no question about that. And there's no reason why, if you're them, you're not thinking we can go there and be evident and evident and struggling and we're playing OK. So they'll be, they'll be quietly confident, I'm sure, going into that game. But I think from an evident perspective, I think it's a home game for us and we've got to be looking at it and thinking these are the team that we can beat, that they're going to be rivals, as a suppose, all of you thought they would be rivals. If Everton win, we go within two points of them, so it would be half by up as well. So the incentive is there for Everton to win the game. I think Everton, I've got to, like you said, Everton are massively underperforming at the moment and when you've got a team massively underperforming. Just before you go to the thing, sorry. I was going to ask you about, in terms of, you know, do you look at the game and think, is Everton going to beat themselves and by not playing and getting the best start of the players? Because if you thought this is the right Everton selection, the play in the right way, you'd expect to be West Ham and that's, and we're going on to the team selection, but that's the worry for me, is that we are going to defeat ourselves in a lot of ways. Not to say we're the perfect team because we're not, but I think we don't give ourselves the best chance and because of that, that's where we go. Do you think, you're talking about the man that's his selections basically? Of course you're anyway. Because there's 11 players that I would be confident picking and think these will get a result. Yes, same one. Because I think we can, Seb Hall is it, you know, we've a link with him, but West Ham has done great together and I think he's a really good striker. Had a like to Adam, he's a good unit and can boot his mobile. But I feel as though the centre back we've got should match up quite well against them. Philip Anderson, playing off the left. Against the DB. Against the DB is the question mark. Question mark. Could go great, it could be a nightmare for everyone, we don't know. Jaam Elenco, Lluca Dyn, will last season, Lluca Allarddon to come inside and answer his left foot and bend one in. That's what I can say when left footers play against left footers on that side because right footer players are not too bad switching sides in the sense left footer players it's much less natural, they do struggles going in and stepping. But I suppose the flip side to that is that Everton will have done a lot of work with Dyn this week in terms of listen, this is what he did here last year at Godderson so show him outside, show him on the outside. Stand on the right foot. And I think, you know, I think and also in that game, I mean Jaam Elenco scored two goals. I was inevitable then. But other than that he didn't do anything in the game. And then he got injured, yeah.  But I suppose from Everton's perspective and the good thing is they'll be able to identify that immediately because of that in last season so you can plan almost against that. But I think, yeah, I think if Everton picked the right blender player who we've gotten, they're all available, I feel as though we would have enough ever be more confident than, say, if we trot out with Snidel and Gomez or Snidel and Delph and Sigurdson or Snidel and Gomez and, you know, if it's almost the same midfield that started at Burnley, I'd then say West Ham would be the thing to say because Armour feels so slow in Stati. But then again, if you played in midfield the Delph Gomez in a Wobie with Bernard off the left and I'd be like that. Come on, let's do this. Don't forget, Bernard was fantastic against West Ham in London, back in March. Reston, it's not a lot of mistakes, yeah. Yeah, so, you know, Everton have got the players to really hate West Ham and West Ham have got players that can hurt us. It's a, for us, it's about combining them. For West Ham, they've got a couple of big players missing as well, obviously. Antonio, who's been a threat for them, he's out at the moment. They've got the Robert Snodgrass, whether you like him or not, he's dangerous from dead balls. He got injured for Scotland the other night, so he's touching go. No Fabianski. Is the team that started the last game for them? So, it's a 4-1-4-1 for them. Obviously, we talked about Creswell and Fredericks and Ogg Bonner and... I think Ogg Bonner's been... because they've got Bob Wenner and Dior playing. And Dior's still... I rate Dior, I know people don't, right? I think he has to be next to someone who's going to move around, really, to be a leader. And I think Ogg Bonner's been with his experience and you're playing for your ventors to be, you know, I think he's going to help them a bit more this season. Bob Wenner was a bit all over the shop and that game he got beat, I think he was born with positive 2-2. So, this is the interesting part and this is possibly what maybe we should do when we play against teams that the team we should beat is obviously rice. It's just six here and then you have Lanzenium and Noble and it's a 4-1-4-1, 4-3-3, whatever you want, but then what will happen is at times Lanzenium slots into the 10, Noble will drop back next to rice, give them a bit more cover. So, it's quite fluid really and it'll be 4-3-3 with the two of them dropping in as two defenders and it helps them instead of, you know, instead of like a rigid one system, the sort of narrow possession change formation and obviously with the, and then that allows obviously Anderson because these can drop back then and the cover for the full backs Creswell and Fredricks, they can get higher up the pitch which is where Yarmillan goes best, he's not really wants to be inside there. He doesn't want to be outside on the wing all the time, same with Fully-Banderson. Fully-Banderson is the main, obviously I think the main threat really. I know Hal is obviously the striker who's going to score the goals, but I really don't want to see Michael Keane one-on-one with Fully-Banderson on the channel. I think that's important to D.B. He does stick to his task and does stay in front of Anderson because in space Anderson could hit Michael Keane, and that's a difficult one. The emphasis will be on Rytialason as well, obviously. Yeah, because he's got to cover him. He's going to cover, we know that it's tackling and everything is being, you know, the way that Rytialason puts him, we know that that's key, that's been key for us as well, but the thing about Rytialason is, and some people criticise him and some people think he can't be dropped and blah, blah, blah. But I feel as though he does his best work in the opposition penalty area. He's not a wing get, he's sitting inside forward. No, so what we have to do is, we have to get in closer to the goal, and that's on the manager, and you were just talking about a Demwit Westlands formation. There's no reason why everything can't have Delph sitting as, you know, mirror and deckland right, if you like, and then Gomez high up at the pitch, Ooby higher up the pitch, you know, and then try to fare in more advancements of them. You know, almost a four, one, two, three, with Bernard and Rytialason playing very, very high up and try to pin them back because, you know, where the team in my opinion should be putting them on the back foot. Now Westam, we've talked about it. Everton have dominated the possession in most games this season. They've had around 500 passes. They have about 60% of the games. But the reality of that is it means nothing. It means absolutely nothing because we're not doing anything with it. Westam may come and go, even though they're a ball-playing team and they're averaging about 450 passes a game, so they're up towards what we do to the trainer, you know, pass the ball around. They've always done that, Westam. The Westam way. I mean, Sam Allard, I said, you know, he probably ate the bear of these clubs now. But they might turn on and go, you know what, we'll give Everton the ball and we'll play on the counter. So, but Everton, if they do, they'll have to be smarter, don't they? Just off the back of that, what would you do with the centre forward position? Because we've tried Moise Keane and we've tried Dominic Alvert-Lewin to various clubs. I mean, Dom's our top scorer, with two. To me, obviously, you look at the striker position, we are lacking goals, but where you invade to me, I look what's behind them. Now, to get the best start of certain players, we obviously see now, at well enough times now, that Alvert-Lewin and Sigurdson overall just do not work together. It's not a partnership, no. Dom drops too deep to collect the ball, which then brings the defence with him, and Guilfe's not dynamic enough to break the press and beat the defence. So you have a problem there and he doesn't get himself in good positions and we don't find them enough and, you know, a lot of litany of problems. Then with Moise Keane, he can't play Dom's role. Dom probably doesn't even want to play that role himself, but he can't play Dom's role. He doesn't want the ball to his chest. He doesn't want to be running on to the thing that he wants the ball to his feet to be able to run up defenders.  Now, you need to occupy a technical nice, because obviously the screen's the back four. If you add the midfield running from a field, you'd have to pick a woby up or a Gomez. You'd have to switch off from whoever, and then it'd open that space up for Keane to drop into and run it to your opponent, which I think he could cause them problems. It's how you use the players, I think, and that's the issue. I don't think we've seen the best of Moise Keane. He's got a bad face touch. I just don't think we use him properly. He can't hold the ball. He's not a hold-up striker. He wants the ball's feet to run up people again to speak. And he's got great movements. The bad thing about everything is that you talk about with Charleston and Bernan, and they will be the way they've been used wide, is if you did play the wingers narrower, and like a Liverpool or like a Man City, too, when you're getting them in the box, then you'd have masses of spaces for the... So, if you want to cross the ball, you'd have Dean and the Coleman and much more special. So, these are the things that... Obviously, this is why I've criticised the margin. This is the thing that don't matter. We can make things easier for ourselves by tweaking things instead of playing so rigid and having Richard Charleston touch the line, which, let's be honest to you, he's just not that type of player. So, we need to get our best goal scorers, whether that is Sigurdtson for, again, this game, or Richard Charleston in the positions to score goals. I don't think we'd do that enough at the moment. Yeah, I mean, that's a problem for me. Is that we're just having one pace, nor Sigurdtson stood next to Domin. It's very rigid and we just throw a cross in and hope it comes off. There's no variation in our play, and that's what we have to do. We've got the players to play many different ways, but without variation to the play, you're going to continue to go up with the same thing. And I feel as though... I think Moise Keane does want to run onto things, but I think he wants through balls if you look at the event. He wants things played ahead of him so we can get in. Him coming short and linking the plays, not really what he's about... He might be a... He can turn, don't be wrong. He can turn it, but he can't be up on his chest where the defenders push him off the ball. It's the right type of service, and this is when you bring players in. The managers should be trying to find ways to use them. They shouldn't just plonk them in a team, really. But your best centre forwards are the ones that do everything. So you'll come short and hold it, lay it off and go, and then other times... The thing that I think he does better than what Dom does is he pushes the centre of the back. He says pins the back, yeah. And he stretches the pit, and then Dom turns his feet to come short and get involved, and then Sigurdd ends up ahead of him. So things are either really condensed or massively stretched with blocks of spacing between... This is where I'm happy, don't you think? Like teams, and our midfield doesn't exploit those spaces, so... It's just so... You can see it. If you talk like a drone above everything, and drone footage, you'd see the big gaps and why are they staying in those zones? Some managers, like, that's how corridors where players stay, and I don't believe, and I think you need better movement off the ball. That's all right if... I just don't think we're quick enough to exploit that. In terms of attacking you, the key with West Stam is obviously trying to get... trying to move them around. I don't think they particularly could have full-back defensively. If Fredericks was okay, Creswell was okay as a defender, but they're not anything special. You should be able to... Basically, you've got a cause. Stop's still a young defender. He's still laying in a lot of ways in the Premier League and he's been here for a year now, but put him under pressure, panic him. Pressure, pressure, pressure. Apply pressure against West Stam, work for us last season. That's what really worked, and I think that would need to go in the other way. Defensively, that's where we have to be quite smart, really. I think... You don't have to make a decision whether they're going to... The press is definitely nice because, let's be honest, he hasn't got good on the ball. He just gets rid of it most of the time. I'll just let him have the ball because he's going to have to do it. That's the decision that needs to make. West Stam, I checked. Left-hand side, which is our weak side, of course. 42% of the time this season. Right-hand side, 36%. And centrally, not as much. Again, that's playing to Halestons. Hal-hand's the ball in the box. In the early games, they weren't doing that. Now, since they started getting the balls in soon, they started to score goals, which is key. Again, stopping full-eagband, he's got three assists this season. It's a big one. That screw on with Charleston. But then again, if you played the 4-3-3, it wouldn't be on with Charleston then. It would be on Andrew Gomes to cover the gap or it would be on Fabian Delphiw, if it was out. That right-hand side. So you can alleviate the stress of the defence by doing that. That's what they need to be doing anyway. I mean, looking at the top players, the ratings, these are off, so far, score. Haleston, 7.59 is averaging. Philip Anderson, 7.53. With Charleston for us, 7.2. Goals, there's the thing, isn't it? Dominic Alvalun, 2 is our top scorer with Richard Charleston, 1 for Bernard, West Ham, 4, Haleston, 3, Yamalenko, 2 for Creswell, and then the assists, Luca Dean, leading our assists with two Cullmans, Sigardson, Philip Anderson, Fredericks and Lanzini for West Ham. The two records of the clubs, both played 8, obviously, Evan won 2, Jerome won 5, scored 6. Goals, I can see the 13, which is shocking. West Ham played 8, won 3, Jerome 3, lost 2, scored 11 and can see the last six meetings between the two clubs. Evan won 3, Jerome won and lost 2. So, like you said before, over time, this has been a fixture that Evan have loved. We haven't lost consecutive home games against West Ham since 1930. Never time to break a record, though. West Ham have won 2 of their last 3 Premier League meetings with Evan and that's as many as they've won in the previous 22. I've just done the epiphany, actually, sorry.  This is the epiphany. This is about these 500 passes. Evan's best performed under Marco Silva. I doubt we've had 500 passes in that game because most of them have been against top sides. So there's no way we had 500 passes in them games. Barely we spoke about it. Last year, we changed to 3-4-3 and we only had 300 passes. We made them come out. So maybe this control thing is actually going against us because Marco... So Marco's team in Sporting at Olympiacos were better when they were counterattacking. So maybe let's tweak things in so less control is better. That was why when we had that, running 10 games and I clean sheets, we were playing on the counterattack predominantly and a bit more direct and it worked and I thought, well, that's the way he wants to go. This is why people are saying it reminds them very much of Roberto Martínez as Evan and team. Which is all pass, pass, pass, pass, slow, slow and team. Get back into position. Conceding loads of goals. It is very much like Martínez and he wasn't like that and that's the thing that's puzzling me. Evan have lost their last four Premier League games last time he did. That was in October 2005 after we just well, the year we qualified for the Champions League wasn't it? We lost top the first seven didn't we? West Ham are unbeaten in this six away games in the competition in the Premier League. It's the longest run since 2009. Evan are winless in their last eight Saturday early kick-off. Last time he won one, can you remember? West put them on the spot here. Now down to last one now. Chelsea and Naishmith got a hat trick. 2015 the last time he won an early kick-off. Only Wafford have a lower shocker version rate than Evan. Wafford a 3.5% Evan is 5.8%. Actually both teams have actually probably created enough chances to win games. We found the net once in our last 47 attempts at goal. People point that to the strikers and I'd say it's the creator and people go oh it lays the chance they missed them. I just don't think we've created enough quality chances. 31 attempts from set piece situations more than any other Premier League side and yet we haven't scored one of them. We've got two of the best sets of the corner takers probably I know people criticise but let's be honest the years are great. That's what you bought, voice of set piece taken partly but an open play we're not great partly because of the movement partly because we're playing to people's strengths partly because of the rigidness of the attack but then again West Ham the Wolves game, prime example when teams are disciplined and they do get forward and open gaps up, not barely, not chef united and Bournemouth for some reason sat in smartly by them. When teams do that we struggle and I don't think West Ham are going to do that so we may have some joy. That's been the key and Man City while we had a bit of a better performance is because they went forward. Probably our best performance since the Wolves game was Man City. We lost the game but we were in the game where we had opportunities within that game because they were open and West Ham will be open so it should be a decent game of footy I'm hoping the crowd are up for it it's difficult with 12-30 kick-offs and when you're not playing particularly well but I think more than any other game this season need the crowd on Saturday they really do we need to stick with them and hopefully the players will come out and yes the manager's under pressure and rightly so it's a resource. Some players are playing for the future because if some of them don't start fine then form soon but they're not going to be in the team next summer they'll be moved on for better players so players need to show their worth and if another new manager is watching if that is the case then if you're not putting an effort in they're not going to play and they'll singly get out so somebody can't fit in it. They've got to stand up and be counted. If they believe in this manager because all the counts the Wolves training and whatever but if they do then they have to show they do because he is under pressure and the fans as well need to see something from the manager and the players as well because at the moment a couple more losses and you're going to start pushing the panic but like under the cumin the cumin year we did as well. Time to deliver at the weekend it's going to be a tough game West Ham have got some dangerous players like we've said but it's time for Everton to stand up and be counted the players and like you say if they back the manager as much as they say they do there's only one way to show it and it's to go out and perform and get them three points and let's start climbing you know get the confidence building up slowly and let's move forward because it's been pretty good. Do you start with? In the whole team. I know you're going to be the first 11 but someone's shaking the Z off camera. I like to... I just mixed them in the field I think that's the biggest problem is the midfield that is way I think one play that has to start regardless of everyone else if Benad I think Gomes, my fear my only fear is and I won't go too much in because Per Beir goes give me the eye of the camera and then Gomes is going to come in now I don't want that to be the only change but I fear that that is going to be the only change. In terms of enforced I think the change and I think the formation will be the same but I think that is my fear for Marko and I hope he doesn't, that's awesome. Watch the start 11 and show the real 11. Big thanks to Andy. Thanks for watching. Subscribe if you haven't give the video a thumbs up and if you want more videos get over and join us on Patreon. See you later.