Anxiety is an irrational fear. It is the outcome of cognitive distortions, biases, and processes such as catastrophizing. Introjects which are harsh and sadistic can also cause anxiety. So anxiety could be exogenic or endogenic. In other words, anxiety can come from the outside anticipation of some event, fear of the unknown, uncertainty, indeterminate situations, something we are heavily emotionally invested in and the outcome matters to us a lot. All these generate anxiety and this anxiety is coming from the outside. It's exogenic but there is also endogenous or endogenic anxiety. Anxiety that is the direct result of experiencing internal processes and being unable to cope with them. And so Freud, of course, was the first to describe anxiety, later anxiety in rosses and he suggested that anxiety happens in two situations, two circumstances. Anxiety occurs when we repress an uncomfortable material. He called it unpleasurable material, material that is inconvenient, fearful, traumatizing. When we repress this material, when we cut it off, slice it off our consciousness, it is still down there in the unconscious. It simmers and sieves and boils and creates a lot of energy and this volcanic energy yields anxiety.  So according to Freud, we can become anxious because of an internal process, repression, or we can repress, we can engage an internal process to deny information that is somehow ominous and pleasant, inconvenient and we wish to forget it. So this is the classic view, the psychoanalytic view of anxiety. But today we are going to discuss some other aspects of anxiety and we're going to borrow from other schools of psychology. The core emphasis of this video lecture is how do mentally ill people cope with anxiety. Something I know everything about, trust me. My name is Sam Baknin, I'm the author of Malignant Self-Love, Narcissism Revisited and a former visiting professor of psychology, mentally ill people don't cope with anxiety the same way you do because they're mentally ill. And so they develop special ways to handle anxiety, to manage it, to sidestep it, to convert it into something more manageable, something more tolerable, something more bearable and to prevent anxiety from adversely impacting their functioning, prevent anxiety from rendering them dysfunctional. Today we know that anxiety disorders are very often comorbid with personality disorders and in some cases they underline the personality disorder. There's good grounds to believe that psychopathy is a way to cope with anxiety disorder. Anxiety disorder is extremely common in borderline personality disorder. So common in fact that it might be an inevitable feature of the disorder as we shall discuss a bit later.  And briefly they are dissociation, conflation, reframing, reciprocal inhibition and externalization. Now these are all very very big words and I'm going to elaborate on each and every one of them so that by the end of this video lecture if you're mentally ill you will know how to cope with your anxiety with a whole brand new repertory courtesy of Samvaknin which is me. Okay rather than repress angziogenic content as most people do, healthy people when they come across content when they come across information or data that causes them displeasure, fear, they feel threatened, is inconvenient, they would rather forget it. When they come across such content they usually repress it and the repression itself as Freud had observed can create anxiety but the repression is such a repression is such an effective defense mechanism that ultimately the anxiety is reduced and ameliorated. Mentally ill people cannot repress efficaciously. They cannot repress efficaciously for reasons that are not going to right now but many of the defense mechanisms of mentally ill people are heavily compromised, the process known as decompensation. So actually we can define, we can say that mental illness is a situation where your defenses are not working in a way. So rather than repress the content that causes anxiety, mentally ill people adopt five dysfunctional solutions. Let's start with externalization and aggression.  Okay get the gender thing obsession out of your mind please. So when the mentally ill person becomes anxious he wants to hand over his anxiety to other people, to outsource it, to farm it out, to share the anxiety. Misery loves company, anxiety loves company twice. So the mentally ill person wants to share his anxiety with others by rendering them, making them anxious. They are anxious, he is anxious. There's common, a commonality of anxiety which then in itself is anxiolytic, reduces the anxiety. So many anxious people for example psychopaths externalize the anxiety and become aggressive. The only way to transfer anxiety to someone else is to make them anxious and the best way to make someone anxious is by becoming aggressive. Very often anxious psychopaths are by far the most dangerous hair trigger and aggressive and violent because their anxiety is utterly intolerable and unbearable. So this is solution number one. Externalizing your anxiety via aggression causing everyone around you to become anxious and then you're just one of many and anxiety loves company and you feel safe, the safety in numbers. The second mechanism is to conflate external with internal objects. Anxiety is perceived as coming from the outside very frequently. Even when anxiety is a response to internal processes and mechanisms, we tell ourselves that it has something to do with something outside. We in other words, always attribute to anxiety external causes. We treat angiogenic content content which causes anxiety as if it were coming from the outside never from the inside and again even when anxiety is endogenic, when it comes from the inside, when the reason is internal, when the etiology is internal, when there are internal processes that cause anxiety, even then we will desperately try to find an external reason why we are feeling anxious. So one of the solutions is to conflate internal with external objects, to confuse the two, to say that this is not internal, this is external, this voice is not in my head, it's there at the corner of the room. This image is not in my mind, I see it as clearly as the day. Hallucinations, delusions, hyperreflexivity and psychosis where internal content of the mind is perceived as external and there is a kind of global cosmic merger and fusion and expanding out of the mind to incorporate the universe itself. Now why is this a solution to anxiety? Why is this process anxiolytic? Because if everything external is internal it creates an internal locus of control or actually an illusion of an internal locus of control and similarly if internal objects which are ego dystonic, discomforting, unpleasant, threatening, if these internal objects are actually perceived as external then they have no power over you. So the mentally ill person, for example the narcissist, the psychotic, what they do is they confuse internal and external objects either in order to restore a semblance, a self-delusion of control over the situation by saying these external objects are actually inside me so I can fully control them or the exact opposite by saying these internal objects which are out of control and are causing me anxiety are actually not inside me, they're external and so they have no impact on me, they cannot affect me from the inside, they cannot poison me from the inside. It's like outsourcing the poison, projecting the anxiety, throwing it away into the into the core into a corner. So the second mechanism, so the first mechanism to remind you is externalizing the anxiety causing other people to become anxious thereby sharing the anxiety and reducing your share of the anxiety so it reduces its anxiolytic. The second mechanism is to confuse or conflate internal and external objects so that you can convince yourself that you're actually in control of the situation or that the situation has nothing to do with you so you don't need to be anxious, you don't need to be afraid. The third mechanism is closely allied to the second mechanism and it is reframing reality to the point of impairing reality testing because reality is perceived as threatening, as unpleasant, as discomforting or discomforting, as frightening, you know.  So one way to cope with it is to rewrite reality, to create a totally new narrative where these threats and unpleasant facts and fears don't exist. They don't have a good reason to exist because having written reality, having created a paracosm, a virtual environment, an alternative augmented reality, having done this you will have removed all the elements in reality which are anxiolytic which cause anxiety. And so one way to cope with anxiety in mentally ill people is an automatic because this is an automatic process. It's something very similar to automatic negative thoughts, it's an automatic process. So a way to cope with anxiety perceived always, you remember, as coming from the outside, is to change the outside, to impair your own reality testing, to lie to yourself about reality, to invent a new reality, to write a new script for a new movie, a new theatre play with new actors and new situations which are not threatening, which are not anxiety inducing. Reframing reality and impairing the reality testing is a third mechanism. The fourth mechanism is an example of such impairment of reality is paranoia. Paranoid ideation and paranoid personality disorder these are forms of reframing, rewriting, reinventing reality so as to render it less threatening and less anxiety producing. The paranoid convinces himself and the conspiracy theorist as well by the way. The paranoid convinces himself of two things. One, he is important, he is at the centre of events and conspiracies. He is in other words powerful. He attributes to himself potency or even omnipotence. The paranoid, paranoia, paranoid ideation is a form of narcissism. So, the paranoid impairs his reality testing by grandiosly rendering himself crucial. He develops an inflated fantastic view of himself which in his mind makes him invulnerable, untouchable, impermeable, not at risk. This is the first element of paranoia and the second element of paranoia the paranoid tells himself I'm smart. I have uncovered the conspiracy. I know exactly what they're doing and therefore they're never going to surprise me. They're never going to get to me. They have nothing on me. They're not going to touch me. It's another form of omnipotence. So these two elements of the paranoid delusion, the persecutory delusion, I am being conspired against. I am being the target of malevolent scheming because I am godlike. I am very important. And because I'm all-knowing and I have my spy network or whatever, I'm going to know everything well in advance and they're not going to surprise me. And this is an example of reframing reality and impairing the reality testing in mentally ill people as a way to mitigate and ameliorate anxiety. Again, a recap. When you teach, you learn to recap all the time. Students have a shorter and shorter and shorter attention span nowadays. Mental ill people cope with anxiety in five ways. And I've described three of them by now. Number one, externalizing the anxiety via aggression, making other people anxious so that you feel good. Your anxiety is shared so it's reduced. Number two, confusing and conflating external and internal objects so that you feel that you're in control of these objects and that they are not going to hurt you. They are irrelevant to you. The first solution, externalizing aggression is psychopathic. The second solution is narcissistic or psychotic. The third solution is to reframe reality and impair reality testing by rewriting a new narrative, a new script. You render yourself immune to the consequences of your own actions or immune to danger and threat. This is typically a paranoid solution. And so now we can move on to the fourth solution. The fourth solution is called reciprocal inhibition. It was first described by Joseph Wolpe, a South African psycho behaviorist actually. He belonged to the behaviorist school of psychology. Wolpe developed a technique to reduce anxiety by forcing or asking his subjects the minute they feel anxiety to think about something else. He realized that you cannot occupy your mind with two signals, with two messages, with two types of content.  And this is called reciprocal inhibition. And it was used to great effect to treat war veterans with what at the time was called worn neurosis. Worn neurosis is what we call today post-traumatic stress disorder. It is deep. So reciprocal inhibition is at the core of obsession and obsession on neurosis. Now there's a video I've made a few days ago about obsession on neurosis and I recommend that you watch it. In a nutshell, a mentally ill person, when they are confronted with anxiety, force themselves to think about something else. They force themselves to engage in a type of activity which is ritualistic, symbolic, and has content which is anxiolytic.   These intrusive thoughts will occupy the totality of his mind so that there's no place left for the anxiety. Simply, the intrusive thoughts displace the anxiety. Trash it. It's gone. So much time and effort and resources are invested in the recurring unwanted intrusive thoughts and in the attempts to get rid of them. That the obsessive compulsive person forgets the anxiety altogether. And this is an example of self-administered reciprocal inhibition.  These rituals, they also involve a lot of cognition. The obsessive compulsive person says to himself, if I were to wash my hands 10 times, something bad, something bad would be prevented. Washing my hands would prevent something bad from happening to me or to my loved ones, usually to my loved ones. So the catastrophizing, the anxiety of the impending doom and gloom, they are washed away by washing your hands. The ritual or the rituals and ceremonies in obsessive compulsive disorder, they are part of larger cognitive, cognizant, conscious narratives. And these conscious narratives consume the obsessive compulsive's attention, mental resources, so that there's nothing left for the anxiety. This is precisely why obsessions and compulsions are anxiolytic. They reduce anxiety. They provide a sense of relief because they take over so much, so many of the mental resources, so much of the psychological attention of the obsessive person that there's nothing left available for anxiety, for the anxiety, and it goes away. The fourth solution is attempt to cope with anxiety via reciprocal inhibition that devolves in due time into obsession or obsessional neurosis with intrusive thoughts and then compulsions with rituals which are symbolic and have a strong component, a strong counterpart in the unconsciousness. And this preoccupation is so extreme that it leaves no place or time or energy to anything else, let alone anxiety. So the anxiety goes away. That's the fourth solution. The fifth solution is the most complex by far, and it's dissociation. The example of borderline personality disorder is the most perfect. When we discuss dissociation as an anxiolytic tool, dissociation is a way to get rid or control or ameliorate or mitigate or transform anxiety into something else. Association is the strongest tool in the strongest weapon in the arsenal, the strongest tool, strongest instrument, and it is used only in extreme cases where the anxiety is absolutely all pervasive. It debilitates the individual. It doesn't allow the pursuit of any life goals and the enactment of any daily routine. So it's an anxiety that constricts life, narrows it to almost to the point of vanishing. That the mentally ill person first tries to conflate external with internal objects. This is essentially a narcissistic defense, and it can become a psychotic defense.  So this is the first defense. Second defense is an attempt to reframe reality, to impair the reality testing. So there are delusions. There could be paranoid delusions, other types of delusions, rewriting reality, so as to render it more safe and less anxiety inducing. Then the third attempt, third strategy is to try to inhibit the anxiety by occupying the mind with something else, reciprocal inhibition. If I have intrusive thoughts, I don't have time for anxiety or space or energy. If I'm engaged in rituals which consume 80% of my time, of course, I don't have anything left for my anxiety. So my anxiety goes away. That's the third attempt. The fourth attempt is externalization, aggression, trying to involve other people in your anxiety somehow, usually by rendering them as anxious as you are. And when all these fail, when all these fail, the anxiety leads to dysregulation. Yes, the famous emotional dysregulation is, of course, the outcome of anxiety. The person with emotionally dysregulated person is someone who feels overwhelmed by emotions. She feels or he feels is about to drown, is about to disappear. And to counter this anxiety, and this creates a lot of anxiety, of course, and to counter this anxiety, there is dysregulation, a desperate attempt to try all kinds of intensities and frequencies of emotions in order to see what works. It's a dysfunctional method for modulating and regulating the internal environment, which leads to adverse outcomes of dysregulation. So it all starts with anxiety. And borderline personality disorder is, therefore, an anxiety reaction, which involves, first and foremost, the fifth and most extreme way of coping with anxiety dissociation. I'm going to read to you an extended segment from this book. I hope the camera catches it. It's a very big book and a very small camera. It's called Dissociation and the Dissociative Disorders, DSM 5 and Beyond, was edited by Paul Dell, John O'Neill. There's a second edition, it's a second edition, but the second edition and the first edition contain a lot of different material. So the second edition is actually a second volume, not a second edition. Don't discard your first edition when you buy the second one. You're going to miss out on a lot. I'm going to read to you from the first edition, actually. I'm going to read to you what scholars have to say about borderline personality disorder and the dissociative defense and bear in mind that at the core of all this, the reason for all this, the engine that drives all this is anxiety. The person with borderline personality organization is terrified of the power, the evasiveness and sometimes the malice of his own emotions. He's trying to counter this, he develops anxiety and this regulates. And then to forget the anxiety, simply to forget the anxiety or to dissociate himself from the anxiety, to disassociate himself from the anxiety. The person develops dissociative defenses such as amnesia, depersonalization and derealization. It's like saying I'm going to put distance between me and my anxiety. I'm not going to be me, depersonalization. This is not real. This anxiety is not real, derealization. Or I'm going to forget all about it, amnesia. And now what the scholars have to say, although much literature attributes affect this regulation in borderline patients to post-traumatic sequelae, difficulties with affect regulation are also characteristic of dissociative disorders. Moreover, dissociation can be both a cause and an effect of affect this regulation. How is dissociation related to personality disorder, especially borderline personality disorder? Kernberg in 1975 has suggested that splitting, which he views as a primitive form of dissociation, underlies the larger category of borderline personality organization that includes borderline, narcissistic, antisocial and addictive character disorders. Kernberg described these patients as having contradictory characteristics without real awareness of the conflictual nature of the material, lack of clear identity, and mutual dissociation of contradictory ego states reflecting early pathological internalized object relationships. Quite a mouthful. Kernberg's conceptualization clearly portrays a disorder of dissociated ego states. Similarly, Bromberg in 1998 views all personality disorders as based in dissociation. The underlying structure of dissociated self-states in narcissistic, psychopathic, schizoid, sadistic and masochistic personality has been discussed elsewhere. They refer to work by Blizzard and Orwell and others. Rather than focus on broader conceptions of personality or borderline organization, we will focus on the more narrowly defined borderline personality because, one, borderline patients present more frequently for treatment, and two, they have become the bec noire of many clinicians, and three, the configuration of dissociated self-states in borderline personality disorder differs from the dissociative patterns characteristic of other personality disorders and post-traumatic stress disorder. While the term borderline has been applied to many different patients, we propose that the core group of people, generally designated by this vexing term, are those stably unstable people whose sudden alterations in mood, sense of self and relationship to others are manifestations of partially or fully dissociated self-states. When dissociation is partial, there is usually one continuity of identity. Two, superficial awareness of abrupt changes in effect or behavior. Three, minimal ability to link these states in consciousness. And four, little acknowledgement of the significance of these shifting states. Often conceptualized as splitting, these shifts are not assessed by tests of dissociation, such as the dissociative experiences scale, DES. And so this is an introduction to the topic of dissociation in borderline personality disorder. And now, let's delve a bit deeper and bear in mind, all this is done to avoid unbearable, intolerable, crippling, debilitating, soul ruining, soul destroying anxiety. Anxiety, which for example, is attendant in trauma situations. When you traumatize, you become very anxious. And when you traumatize, you become anxious, because the trauma itself exacts a very heavy price, very heavy mental price. And because trauma, having endured trauma, having experienced trauma, teaches you, teaches you helplessness. Trauma leads to learned helplessness.  And the world is becomes a hostile, dangerous jungle. If you are helpless and defenseless, anyone can do anything to you. It's very anxiety inducing, you become anxious. The trauma leads to anxiety. And dissociation is an attempt to get rid of the anxiety by slicing off the trauma, pushing it down as far down as possible to the unconscious. In extremes, this is exactly dissociative identity disorder. And I'll read to you the second and last segment from this book, wonderful book by the way. Although the fourth edition of the DSM considers borderline personality disorder and dissociative identity disorder to be separate disorders, the shifts between dissociated self-states in borderline and in DID are very similar. Perhaps it makes better sense to think of borderline and of DID in terms of their commonality. In other words, dissociated self-states. Rather than think of them as distinct disorders that may be comorbid. Our formulation of borderline personality disorder as a disorder of alternating dissociated self-states is consistent with the DSM's description of borderline personality disorder. This is how the DSM describes it. Profound changes in self-image affect cognition and behavior, sudden and dramatic shifts in their view of others who may alternately be seen as beneficent supporters or as cruelly punitive. There may be an identity disturbance characterized by unstable sense of self and dramatic shifts in self-image, goals, values, sexual identity and friends. Now this is known as identity disturbance. The DSM4 description of BPD closely mirrors the identity shifts that occur in DID. It is also similar to the DSM's description of DID. And again I'm quoting, the presence of two or more distinct identities or personality states each with its own relatively enduring pattern of perceiving, relating to and thinking about the environment and about the self. And so although inability to recall personal information is required in most types of DID, the definition of borderline personality disorder neither includes nor excludes this criterion. And so what are the signs that BPD can be understood as dissociated self-states? In other words, what are the signs that BPD can be understood in terms of dissociated self-states? Number one, unstable relationships, identity disturbance and effective instability can be viewed as the direct consequences of shifts among partially dissociated self-states. Number two, fear of abandonment, anxiety, separation in security is also called abandonment anxiety. Fear of abandonment, difficulty controlling anger and transient psychotic symptoms may all arise when traumatic memories are triggered and distinct self-states are activated. Mind you, if you know that you cannot control anger, if you realize how dysfunctional and dysregulated you are, that in itself, that knowledge in itself is cause for anxiety. Number three, substance abuse may serve to facilitate a shift to an emotionally numb self-state in an attempt to self-medicate overwhelming effect. Substance use also creates anxiety, by the way. Number four, sexual impulsivity may be the manifestation of a dissociative self-state reenacting earlier abuse. Dissociation is the final desperate nuclear weapon when the mentally ill person tries to cope with anxiety that threatens to devour and engulf him. And these are the five stages of dysfunctional coping with anxiety in mentally ill people. If you have identified any of them in you, don't panic, talk to a licensed therapist or a psychologist who is an expert in diagnosis, a diagnostician. Some of these dysfunctional methods or strategies of coping with anxiety happen, occur, even in healthy people, under extreme conditions of stress when stressors are present, for example, divorce or pending imprisonment. So don't be alarmed if they do. The bigger context is needed. There is a clinical picture of mental illness and then one or more of these strategies, there's ways to cope with anxiety, which either generates the mental illness or is its outcome. So I know this lecture caused you a lot of anxiety and you may wish actually to try reciprocal inhibition. Whenever you're anxious, force yourself to think of something else. Just sit down, tell yourself, now I'm going to think about whatever, but make sure that you think only about this. Generate artificially an intrusive thought. You will see that it works. Joseph Wolpe, W-O-L-P-E, for those of you who are interested to learn more about reciprocal inhibition. This inhibited lecture that at its end, I wish you all reciprocity and love.


Hey everyone, Drew with GeoArm and I am back to talk to you about mounting the panel to the back plate and getting it powered on. As you can see, our technician Sal here is pointing out where you need to be hooking in your power supply. That will come with the Geo Alarm. It slides in just like that, mostly like a, you know, like how a phone charger or something would go in. But it plugs right into the main panel itself. He's wiggling it out there and showing you again exactly where it goes. Obviously you need to make sure that the battery as well is already plugged in. Make sure it's snapped in. So what you want to do usually is just go up there and like, just press on the clip there, slide it up into the up position and it should clip in place. And this point he's going ahead and he's putting the back piece onto the panel itself. It comes with a screw that you're going to have to put into the actual back plate itself so that it'll hold it in place. He's going to do that here for you. You'll get that put in place and you can kind of see exactly where he's doing that here. Once that's in place, it's literally as easy as sliding it onto the three clips that are located on the back plate itself. And it goes in from top to bottom. So what you'll do is you'll slide it in from the top and then just push down and it slides right into the slots. Once you've done that, it sits firmly. If you have not seen how to mount the back plate yet, please check our other video. There is a specific video that I'll include a link of in this video to get that back plate mounted. At this point, plug it in and you should have power. Please like and subscribe to our page for helpful programming and installation videos, product reviews, monitoring, products and more. www.gawarm.com or call<PHONE_NUMBER>. That's www.g-e-o-a-r-m.com or<PHONE_NUMBER>. Gawarm, the worldwide leader in DIY security.


Hey guys! So, in the last Q&A video, Josefine asked a good question that I thought I'd answer in this video. She asks, Do you have any advice for when you're starting to train for longer races like hat marathons and marathons? Something maybe that you have to do and something that you should definitely not do and that's a really cool way to approach the question. So, I'm gonna answer that. So, training for, I'm just gonna call it marathoning. Anything with the word marathon in it, half marathon, marathon, perhaps even ultramarathon, although that's kind of a different bag, especially for halves and full marathons. It's very similar, the training that you'll be doing. So, I would say that across the board, whether you're training for short, like, you know, 3,000 meter, 5k, up to marathons distances, it's still the training, most of the training is very similar. However, the thing that makes marathon training different, I think, is that there's more of a focus on longer runs and more volume. It's just, it makes sense. If you're training for a marathon, you have to be used to running for a long time. So, something you must do in order to be a good marathoner or half marathoner, in my opinion, is long runs.  But as a marathoner, you have to do longer long runs. You have to be used to being on your feet for a long time. So, if you're aiming for running, let's say you're trying to get to do a sub-4-hour marathon, do you have to do training runs that lasts 4 hours? Probably not, but you should probably be comfortable with a 3-hour run and throw that in there. Say, 3 or 4 times over the course of a couple of months, those last 2 months leading into your marathon race. And so, what I'm going to do is, I'm going to make a little bit of a modification on that. I'm going to say that something you must do for half-marathons or marathons are fast-paced long runs. Okay, so what I mean by that is most of your long runs in general should be easy, intensity. Just going easy for a long time. 90 minutes, 2 hours, 2.5 hours, that's solid training. As you get closer to your race, you might even throw in, as I said, a 3-hour long run. But faster-paced long runs are very important. Essentially, what we're talking about here is approaching marathon pace in your long run. Or approaching half-marathon pace in your long run. So, that basically means you'll be starting out at an easy intensity and probably doing it as a progressive effort. That's one way to do it. Where you increase the intensity over the course of the run and towards the latter part of the run, you might even hit say half-marathon pace. So you get used to running for a long time and practicing your race pace. If it's marathon race pace, that's a moderate type of intensity. Whereas if it's half-marathon pace, that's closer to your lactate threshold. So that's pretty intense. So you have to be careful how you do it. You have to build up, do it over time. You have to be sensible and you can't do those runs too often. I would say as a beginner, every three or four weeks, you could throw in a run like that over the course of a 12 to 16 week race build-up. And of course, as a coach, I do offer customized training plans. And if you're interested in me creating a training plan for you, feel free to contact me. There's a link in the description and up here. So that's something you must do, fast-paced long runs. And then the other question was something you should definitely not do. I would actually say that the best answer to that question is a very general recommendation that goes true for all of the different distances and all the races. It's just a general running recommendation and that is don't ramp things up too quickly. Be careful, systematic, conservative and consistent. You've got to build up slowly over time. Otherwise injury is going to happen. It's just I think 80% of runners get injured every single year. That's insane. And that's because it's a taxing sport.  It's really tough. And Josefina, your question during the Q&A video that I made. And if you guys haven't watched the Q&A video, I'll put a link to that here. But in that video, Josefina asked another question actually, which you can hear in that video, where she talks about some pains in the ankles, etc. shin splints, that sort of thing. And those sort of concerns are very common. Most runners, as I said, they do have issues with pains here and there. It's part of the sport and the way to avoid it and the way to stay safe and healthy during a marathon build-up, because think about it, if you're not staying injury-free, during the build-up, you won't be able to train. And even worse yet, you might not be able to actually start the race. So getting to a starting line, that's number one, right? Finishing it in a good time. That's that's second priority. So first thing first, injury prevention. So what you definitely do not want to do is to suddenly race your mileage and also at the same time throw in a lot of intense runs, throw in the fast-paced long runs, suddenly go from running one-hour runs to running three-hour runs, that sort of thing.  It takes six months. Like if you're a beginner and you want to run a marathon, I recommend spending a good solid year, building a base, getting your volume up to where you want it, then adding in some intensity, then adding in some workouts, then adding in some of those longer runs, progressively building it over the weeks and months. It's really, you need a lot of patience to be a good runner. Again, I think the training plan is really key if you're trying to be healthy and trying to be successful in running. So sit down and create a training plan or contact a coach like myself and get it customized for a year. So that's it. That's the answer to the question. Fast-paced long runs, definitely do those and build up slowly. Those are my two recommendations and yeah, thanks for your question, Josefina. And thanks for all you other guys watching. Please subscribe, of course. Check out the links in the description and I'll see you in the next video. Bye.


They're good at playing the piano, which is really hard to do actually, you know, and you know, when you have all of those things You're like, okay, you were born to do this Yeah, yeah, she's amazing. She was born this way as they say Maybe she was born this way. She might have been yeah How do we feel about the Elton John movie coming up? Well, I didn't know there was one look up that trailer It was playing Elton John. It looks remember he's not someone the actor I immediately recognized But there is an Elton John biopic coming out called Rocket Man. This is a thing that's happening. I Like Bohemian Rhapsody as a music movie. I thought it was a great music movie. I thought Rami Malek did an amazing job in it I didn't think it was a great story necessarily I thought it was a fine movie. I enjoyed it mostly for the music and the and Rami's performance So I'm sure I'll enjoy Rocket Man on the same level Taryn Egerton. Yeah. Yeah, that's Elton John Welsh actor and singer Is Elton John Welsh? No But you know, whatever sure you're really low Roger Yeah Taryn is known for his roles in the British television series The Smoke Okay, and the 2014 action comedy film Kingsman the He's eggy. How's that? No, that's better. No, that's better Yeah, yeah, yeah, he also played Edward Britain in the 2014 drama film Testament of Youth Appeared in the 2015 crime thriller film legend Eddie the Eagle Edwards in the 2016 biographical film Eddie the Eagle So he's been around the block Yeah, he's got some cred. I Don't know. I just feel like man, like how do you play Elton John? Well, Elton John is still living.   I thought that's what you were going for Can I get you some tapas? I was like, I know you want you want something for me Tom. I'll do it All right, and yes, you could get me some tapas. That would be amazing. Thank you very much tech news tapas That's what we've got we have several small plates of tech news for you some of it cured meats of tech news That lady Gaga has not worn as far as we know Unworn, I mean if she did All right, yes line three, please okay We'll begin with daily tech news show in three two Jacqueline Nahama has supported independent tech news directly for five years be like Jacqueline Become a DTNS member at patreon.com slash DTNS This is the daily tech news for Monday February 25th 2019 in Los Angeles. I'm Tom Merritt and from studio feline I'm Sarah Lane and I'm the shows producer Roger and Joining us today. Charlotte Henry journalist and associate editor at Mac observer comm Charlotte. Welcome back. Good to have you Thank you for having me. We have prepared several small plates of tech news from Mobile World Congress in Barcelona for you Very excited to talk about About the tech news tapas. Yeah tech news tapas coming your way. We have some cured Huawei news some pickled LG Lovely spread of Microsoft. It's all its way. Let's let's just start with a few tech things you should know Google announced it'll roll out an English version of Google assistant integration into Android messages in the coming months with a new button Appearing in the app smart replies area Google says it won't be reading users text if you're worried about that though Google's assistance own text is shared back with the company So it will know a few things about at least the queries that you were making Google spinning down its consumer texting app Allo due to sunset at the end of March Android messages will be the primary texting app afterward and will support SMS MMS and depending on your carrier or CS as well Intel CEO Bob Swan said Monday that the company's future in 5g goes beyond selling modems to device makers Intel wants to sell modems to automakers as well for use in connected vehicles and Manufacturers for used in connecting industrial equipment They want to be an infrastructure provider Intel processors and its programmable chips gained by acquiring Altera in 2016 are slated to be added into a Variety of networking gear according to Swan. He was speaking at a press conference in Palo Alto last week Lots of 5g phones have been announced at mobile world Congress Shocker will touch on a few of these later in the show But if you're just keeping track of all the 5g phones announced here is what we know so far the Huawei Mate X Which is also foldable the LG v50. Thank you 5g with hand ID That's new the Samsung Galaxy Fold and Galaxy s10 5g the gel me at me mix 3 and the ZTE Axon 10 pro 5g HD also announced a 5 inch 5g smart hub with an Android touchscreen and One plus has a 5g prototype as well. Oh, but that's not all Oppo has a foldable Phone prototype and TLC which makes phones for Alcatel and Blackberry will also watch a foldable next year So foldable 5g those are your trends out of the world Congress Speaking of 5g a paper called privacy attacks to the 4g and 5g cellular paging protocols using side channel information Will be presented by researchers from the University of Iowa at the network and distributed system security symposium in San Diego Tuesday The paper details two attacks one called torpedo lets an attacker subvert the paging protocol That lets a device know that a call or text is coming torpedo can reveal location information without your awareness Basically, the page shows up that you don't know it another attack caller piercer relies on torpedo and can be used to determine a device's International mobile subscriber identity your MZ number which can allow for stingray like tracking in real time All four major US operators are affected by the torpedo vulnerability and one carrier is vulnerable to piercer The flaws have been reported to the GSMA the cell phone industry group and a proof of concept code will not be released during the talk Because of the nature of this attack Qualcomm announced it will launch a chip set with integrated 5g modem capability in 2020 could be the follow-up chip to the snapdragon 855 although Qualcomm didn't exactly say that that was the case The company president Christiano and Maan described it as a fully integrated Mobile station modem designed to make it easier for phone makers at multiple price ranges to adopt 5g and just real quickly HMD global announced the Nokia 9 Pureview not a 5g phone, but it does have a six module camera 312 megapixel monochrome cameras to 12 megapixel RGB's in a time of flight sensor for depth sensing The camera way was developed by the company called light Which also did a 16-lens standalone camera called the L16 if you've heard of that the pure view from Nokia or the Nokia pureview from hdm-nd global actually will be produced in a limited run and sell for 599 euros. All right, that's just the fast news. Let's talk about SD cards, Sarah Let's do it the SD Association announced micro SD express using nv M1.3 and PCIe 3.1 interfaces for better power efficiency and transfer speeds of up to 985 megabits per second while maintaining full backwards compatibility This is going to be very exciting for a few folks It can also do bus mastering to connect with components without going through the CPU for faster multitasking Devices need to support the 2011 micro SD ush to standard but another SD card news micro Micron and SanDisk have both launched UHS 1.1 terabyte micro SD XC carts Western digital SanDisk car claims 160 megabits per second read write speed while micron claims 100 megabits per second but Micron has a faster 95 megabits per second write speed. I always want to say Microsoft. Sorry micron SanDisk card will be on sale in April for $449.99 Microns comes out in Q2. We don't have prices yet terabyte SD card Charlotte Whoa No, but I'm looking at my floor where there's like a brick that is a terabyte hard drive and Now there's gonna be this tiny little card. I think it's absolutely staggering. I know we shouldn't we those of us who have Always enjoyed tech and cover tech for a while should be kind of used to by now these particularly with storage things Increasing at a very rapid rate But to have a terabyte worth of memory on a little SD card is something pretty astounding I think with transfer speeds almost a terabit per second, right? Yeah Yeah This is if you put a terabyte SD card in an s10 with a terabyte on board You'd have two terabytes in your phone, which is the same amount. I have in my laptop. Yeah, I mean you wouldn't have any money No, this means $450 in the s10s a thousand plus. Yeah, yeah, but you'd you'd have a lot of storage Yeah, and it would be fast. You'd have plenty of room to enjoy the money. You don't have It's like I feel like there are there are a lot of folks who you know some of my less technical friends You know be like do I need this and and I'm like, do you need that much storage? Some people do Most people do not my answer is always yes Well, but you're not a normal person. Yeah, exactly But you know, it's it's one of the things where it's like, what is your actual workflow? What are your needs and these you know, these are the advancements that will potentially help you If you have a lot of video that you want to carry your phone or edit on your phone or something like that Photography in video was the use case that immediately came to my mind because Obviously SD cards had to be pretty flexible and work and integrated with cameras of all types So it's see to me that is the obvious use cases isn't it that you are gonna particularly if 4k and even we've seen different things at various points of 8k video are gonna be more and more common You're gonna have to have this level of storage and you're not gonna be wanting to carry around a big hard drive Like I use as my time machine back up. You're gonna want a You need a couple of these little discs that you can put put into put into your bag So it's it's a pretty astounding development actually you can lose in your back because they're my cousin also lose. Yes. Yeah Let's talk about Google Play Services adding support for the open Fido to standard If you have Android 7.0 and later devices, you'll be able to log into apps and websites with biometric data Like your fingerprint or if you don't have biometrics on your phone You can use a pin or a swipe pattern all authentication is handled locally on the device meaning apps and services will not have access to your Biometric information. They don't need it. They just need to access the Fido protocol properly That means of course the developers have to integrate Fido API support into the apps And this is something that you may have seen on your bank apps Some of the bank apps are already doing Fido support, but it's nice to have it at the Google Play Services level Yeah, I mean I use again. I've got a S8 Edge and I use like from all my banking apps. I use fingerprint login and I Mean, I put not only does it mean I don't forget passwords or have but it's obviously much more secure But I think people will be slightly skeptical of this when people here. Oh Google using my biometrics even more People are gonna freak out about it now whether they should is a different question But it's definitely gonna set off some red lights for people. I think yeah, correct And that's why it's important to understand that it's a Fido standard Which will started the Fido Alliance, but they're not the only ones in it Sure, and that this biometric data does not leave your device In fact, if you want a great explanation of how Fido works if you have questions like wait a minute That sounds like one factor authentication that can't be secure Check out Bart Bouchotte's explanation of Fido on Allison Sheridan's security bits podcast from back in April of last year We'll have a link to it in the blogger. You can search pod feet calm Bart Bouchotte's security bits Fido. It's the April 13th episode. It's a really great explanation Sony unveiled the Xperia one smartphone with a 6.5 inch 4k HDRO led display featuring a tall 21.9 aspect ratio. We were talking about Ratios before the show the phone also comes with three 12 megapixel cameras on the back side mounted fingerprint readers One anyway Snapdragon 855 processor six gigs of RAM 128 gigs of storage and water resistance the cheaper Xperia 10 and 10 plus also featured the 21.9 aspect ratio So this is kind of a new thing or at least Sony hopes that it will be no pricing was announced as of yet But the Xperia 10 and 10 plus come out March 18th and the Xperia X 12 is Expected to be out in late spring. I mean certainly it's not the first time we've seen a 21.9 aspect ratio But this is Sony making it their flagship. They're saying 21.9 is our is our big deal We've adapted our our entire Presentation to target this they're trying to tout the idea of watching widescreen movies on it That means you have to find movies that are put out digitally in the 21.9 aspect ratio Which I bet Sony knows a studio called Sony that could deliver It does seem to be I mean a lot of videos that we would commonly watch and a lot of the players Will not be using that aspect ratio. Am I right? Most right. Yeah, so I mean if you the things you want to watch on your phone are YouTube videos or Maybe you know in the UK we have the BBC iPod and there's obviously equivalents over in the US No one's gonna it's gonna be annoying for those users and people are not gonna want to do it if the phone if the Images distorted or doesn't fill up the screen properly with the black bars are gonna annoy some people. Yeah, exactly Yeah, I think that the use case that Sony made that sounds a little more reasonable to me is the idea that you could have something in Split screen on this They're gonna make it so you could have an app at the top and then down where your thumbs are an app at the bottom so maybe your messaging apps at the bottom and you're reading a Web page and you want to comment on it to somebody or something like that. Yeah, what it says I don't know if that's worth just getting this phone for them. No I mean my phone has the ability to do a split screen. I have to say it's not a function I've used that much The you know a couple times it's useful if you get like a verification email sent to you or something Oh, yeah, that's a good one. Do you know what I mean? Like you copy the password, but I mean It's a it wouldn't be a use case that would encourage me to buy a phone I'd be much more worried about pictures and watching video. Yeah And Sony still has the great camera sensors in here as well It's just that yeah, the big the big new different thing for the Xperia here is there they're getting on that Would you be happy reading on it though would that work for your reading? Yeah, I do like to read on a phone and tall is good for for reading. So yeah, maybe I don't know I want to unfold my books Let's talk about Microsoft Microsoft announced the HoloLens 2 With a 53 degree field of view so a little bit wider also adding eye tracking Adds 3d mapping of the hands so now you can grab objects in the augmented reality world instead of having to tap In the middle of the air on a virtual control Microsoft also moved the integrated computer to the back of the headset So it's a little less front heavy. They've got some carbon fiber at the front So it's a little lighter on your head and the price is now $3,500 down from 5,000 Which of course means it's still not a consumer oriented device This is still meant for the enterprise it can be bundled with Dynamics 365 remote assist for instance Microsoft will also work with third parties for specialized hardware for certain industries an example is Trimble they're making a hard hat with the HoloLens built-in So when you're out in the field doing service You can take advantage of all those service oriented things where you can show that Specialist back at base what you're looking at and they can help advise you on fixing things Microsoft also announced a companion An oldie, but a goodie the Kinect the Azure Kinect developer kit designed for enterprise offers a 1 megapixel depth camera 360 degree 7 microphone circular array 12 megabyte ray RGB camera and an orientation center And it integrates into Microsoft's cloud services like Azure AI so that organizations can build their own apps This could let you don a HoloLens and look at the same thing that the Kinect is looking at and be able to sort of Virtually interact with it and do some investigation Azure Kinect is available for pre-order for $399. So even though it's enterprise oriented It's not above a thousand However, if you're thinking okay, so HoloLens connect their enterprise products now, I get it It's not all work work work in regards to the HoloLens to app Microsoft technical fellow and HoloLens inventor Alex Kipman made three key commitments in their announcement one Developers will have the freedom to create their own stores To an open web browsing model including Mozilla making Firefox reality available for HoloLens That's the one they have for Magic Leap and three an open API surface and driver model Those all sounded great to Epic Games Tim Sweeney who's been highly critical of the closed nature of the Windows app store And he appeared Tim Sweeney appeared on stage with Microsoft to pledge Epic Games support for the HoloLens too So maybe there's hope for our consumer grade HoloLens after all I know I'm just kind of taking it all in. I I've had a I love and have had really fun experiences using consumer AR products. Yeah Like what What have we used I think I've tried the play is it the PlayStation one I've okay Avert the PlayStation VR. Yeah, I've had friends. You've had a couple of different ones and The first thing they're gonna need to do even how much they're spending is are they gonna sort out the noise? You're in all those issues which consumers still complain about right? That's the resolution and and HoloLens even though it has a narrow field of view has pretty good resolution So it's not as big of a deal for them. It's but it's been better But they've got a if they're expanding the field of vision They're gonna want to watch that and they kept the resolution high on this expanded Good should be good should be But I The first of the price just blows my mind I can't like even businesses are gonna struggle to justify Spending that much money on a product like that. Oh, yeah, not a small business product. This is this is an idea This is an oil company, you know Somebody where a few thousand dollars on the bottom is a rounding error on the yeah the quarter, right? So that which brings me to the next quick sort of thing I'm trying to process with this is what is the scale of that market? Apparently it's been pretty good Microsoft is is talking about how they're that's where they're selling all of these There's there's developers out there using them to develop games on but mostly they're finding Companies are putting them out in the field and saying yeah, we need more of these these are great And when your margin, I know you know, I don't know what the margin is But at thirty five hundred dollars Even if this thing is as expensive to create as it looks like I'm sure you're you're making a little bit of money And Microsoft may not care about margins right now They may say like we just want to get it out there so that we can then start scaling it once we bring the price down So for me the use and maybe it's just because it's the only use case I've I've had experience of is the kind of gaming field. I've done, you know, I've played a variety of games I've done the under the sea Kind of AR one which is I've done the the aliens crawling out of the wall one All of those and it's it's good fun and I think Okay, so I think in UK you can get them up fed, you know, 300 to 500 pounds in the UK And that is where I can see a kind of market the game at the gamer market in the way that I Struck I understand what you're saying that Microsoft Feel like they've got a market there in professional services and those high-end services, but That seems to be it seems to be a very expensive product for not a big enough market Well, I think it's bigger than we might think being outside the industry but also You're selling Dynamics 365 remote assist you're selling the the Azure AI Access there they're making their money off of the service contracts with that recurring subscription revenue And if the HoloLens helps get somebody in the door for dynamics that probably does make it work Yeah, well look they're obviously confident they're pushing this there and they're pushing ahead But I think it's also quite telling that they needed the consumer element up on stage with them Well, yeah, they can get Tim Sweeney up there on stage with them hell freezes over, right?  Hey, what is he doing up there? Exactly? Yeah smart Well LG is also in the mix Announcing two things that might be crazy might be genius Let's unpack them and decide for ourselves one is hand ID Meaning your hand is the password, which is actually what LG's tagline reads the forthcoming LG G8 phone uses its 3d sensor not only for face unlock But also to read your palms shape thickness and even vein patterns This lets you unlock the phone by holding your hand over it It can also recognize a few hand gestures to control apps The G8 has a speaker in the screen and a headphone jack as well Here's the second genius or perhaps crazy idea Coming out of an accessory for LG's first 5g phone the v50 Thank you The v50 has an update to the existing v40 platform and aside from 5g adds a larger Battery a snapdragon 855 processor and a bitter coding system the accessory is called dual screen Which attaches like a phone case and then adds a second 6.2 inch OLED display that runs off the v50's battery The dual screen adds for to multitasking can also be used as a separate keyboard or a game controller And will come initially to sprint in the coming months and eventually to Verizon over the summer The dual screen accessory will be sold internationally with no planned US release at least not now Exact pricing and release dates also not announced All right I'm gonna call the hand ID not as crazy as everyone thinks because one of the problems with facial recognition is if you Want to if you want to open the phone when it's on a tabletop next to you You have to pick it up and point it at your face I mean, I complain about this all the time base ID works really well when you're right in front of your phone Otherwise, it's the worst. So having hand ID if you can use it with face with facial recognition And if LG's facial recognition works well enough. Yeah, I've been being kind of cool in the hand gestures. No, okay, maybe maybe that's nicer The accessory display though. That's just crazy Genius crazy. I don't know all I'm thinking is battery life Well, yeah, cuz it sucks the battery off the phone Yeah, that's definitely part of it. But Tom, why do you think it's crazy? Otherwise, I mean well I don't know that there's ever been a time when I've been using my phone and thought man if I only had a second screen This would be better. It's usually oh if I were using a different device So or or maybe if I unfold my phone into a tablet that would be better But I want to go grab a second thing and plug it in so I could use it Well, and I think I think this probably yeah, I liken this a little bit to you know Someone who has a really nice desktop setup where they have two That monitors where you're like, oh, that's nice. I don't really need that but that's nice You know depending on what you're doing for a living So I can see where this comes in handy, but it probably doesn't make sense for the average person No, I'm thinking of a couple of use cases where it could be nice If you're on a train or a plane or something and you want to do an email on one screen and watch a video or something on the other All right. Yeah, that's true. I can kind of see those things But mostly for me, I if I was any of these cell phone makers, I'd be focusing on Making their battery providers make the battery be able to last eight ten twelve hours Most of the device is on heavy use for heavy users now Yeah, if that second screen had a battery that helped extend the battery life, I'd be more for it or was it charger? Yeah, yeah, exactly. I don't know when I have to reach into my bag to get the second thing I'm just gonna pull out my laptop. I mean, that's just yeah at that point You just want your laptop or your tablet, right? Right exactly. I that's that or unless I can unfold it I mean that's sort of the question is like What is that magical device that keeps you from having to bring your laptop with you? You know like we're still at the point where we're like Still need my laptop for most of that that second that second keyboard Screen sort of thing is bad too because it's not an actual keyboard like I if I I need I need a physical keyboard still yeah All right speaking of foldables Huawei announced its foldable phone the Mate X has an 8 inch wrap around OLED display So unlike the Samsung Which has a screen on the back and you open it up to the screen? This is just your tablet screen you fold over and then the tablet screen is now two screens one on each side That's closer to what Royale was showing at CES. It ends up being 11 millimeters thick when folded So it's thinner than the galaxy fold capable of 5g has a 4500 milliamp hour battery Capacity split into two parts runs on Huawei's Kirin 980 processor And when folded it works as a dual-screen smartphone because unlike again the galaxy fold the screens on the outside 6.6 inch main display 6.4 inch rear display Has a little kind of ledge on the side. So there's no notch The cameras are are on the on the side and it does not have a rear camera When it's unfolded because that's because the way that screen works the Mate X has 8 gigabytes around 512 gigabytes of storage And we'll sell for a mere 2299 euros, which is also expensive in US dollars They're gonna start selling this in the middle of this year real quickly Huawei also announced an update to the Mate book X pro a new processor and graphics card option for up to Terabyte of storage and a Mate book 14 Which is kind of the same look as the pro but has different specs including a lower resolution screen A lot of people really like the Mate book X pro when it came out last year So people were kind of enjoying seeing an updated version of it But let's talk about the Mate X phone the foldable phone for 2299 euros Charlotte well, you know in our pre-show. I am sorry Charlotte I I made I made a joke about like the mate foldable X There's just too many porny aspects of this whole thing that I just get I can't help it sort of chuckle about it However, that it that aside it does seem I mean the specs are very nice Yeah, look, it's a well Equipped kitted out phone isn't it but the question is do you want a foldable phone? Do you need a foldable phone and do you need it 2,000 euros worth? These are the Yeah, I mean No, no for me Most people is no yeah, and I Can kind of I do like the idea. I'm kind of taking in with the idea of these foldable phones I like that you on the go would you know have it folded in and you're just texting and whatever quickly and then If you want to watch a video or something read an article Fold it out. I get that I genuinely do but I think it's it's almost like what we were saying about AR and VR Headset until you get it at a proper consumer price That people are just not gonna need it enough Yeah, I absolutely want to see if what we think is bad about it is really bad And if what we think or and what it is good at that we didn't guess So I would love to try one for research for journalism, right for for for talking about I don't think anyone should be spending this about a Money exactly you want to send me one to play with and have a look at I'd love to have a go but I Don't have a fair a spare 2,000 euros That make it worth it to me and I don't have a use case that makes it worth it that money to me Well folks if you want to get all the tech headlines each day in about five minutes Rich straffolino did the Lord's work today Boilendale Mobile World Congress to you in five minutes subscribe to daily tech headlines Also, thanks to everybody who participates in our subreddit You can submit stories and vote on others and help us make our show every day daily tech news show Dot reddit dot com. We're also on Facebook if you like Facebook groups Well, guess what we have one Facebook dot com slash groups slash daily tech news show All right, we got a little bit of time to get to the mail bag. What's in there Sarah tiny bit of a mail bag I had to put this in here this one comes from MP who says really disappointed in Freddy's coverage of That cat does not exist dot com No one pointed out that cats might be able to easily detect fake humans not fake cats We only covered from the human centric perspective MP is absolutely right mm-hmm Perhaps the cats looking at this person does not exist dot com We're like these are horrible pictures of humans. You can obviously tell they're all fake right, right? And maybe cats would be very fooled by this cat does not exist Can you my felines everywhere just being like these people? This is so offensive I kind of always filled with cats feel like that about us. They kind of do right Trust me. They do Yeah Well, thank you very much to MP for for redden and everybody who who give us a lot of great feedback over the weekend We had a lot of stuff in the show So we weren't able to get to all your emails, but keep them coming really appreciate them also thanks to Charlotte Henry for being with us Charlotte Besides Mac and Bursar Mac observer comm rather Where can people keep up with everything you're you're working on? So I'm on the twitters at Charlotte a Henry and if you go to Charlotte a Henry calm I tend to put everything I I write and do over there So we'll I'll post up the episode this episode and you can catch me there generally as well Excellent folks. Don't forget the reason we're able to spend the you know hours every morning going through this mountain of news That comes out of places like Mobile World Congress is because you pay us to do so And 95% plus of our funding comes from patrons who support us directly at patreon.com slash DTNS If you become a member at patreon.com slash DTNS You get an ad-free RSS feed you get special episodes for me talking about my theories behind coverage of tech news You get a column from Roger. You're getting product reviews from Sarah. It's all there sign up right now at patreon.com Slash DTNS our email address is feedback at daily tech news show dot com We're live money through Friday at 4 30 p.m. Eastern 21 30 utc find out more tell a friend at daily tech news show dot com Slash live back tomorrow with Patrick Beja talk to you then This show is part of the frog pants network get more at frog pants dot com I'm Did I I'm really enjoying the European takeover of DTNS. Me today Patrick tomorrow. Yeah, right. That's right. I know I mean come back early and often Charlotte. We're converting all of our patreon money to euros You can do that just don't do it to pounds at the moment. We actually get actual health care So the only thing we're not doing is the metric system. Yes, we are we're doing everything in metric Roger and I metric kick Well, no, I just know that he feels the way that he feels Sarah. I wanted to needle offended our European contributors by Insulting what the rest of the world uses for measurement. That's that's what happened, although we're quite weird about it here Uses a combination of imperial That's what we should have done in the US for you crazy people are like, I just can't get rid of my ounces I want to always not know how to convert fluids. We should have just done a hybrid system, but you know, whatever ounces Inches it's beautiful Don't take this away from me. It's Baroque and I don't mean with a cue. I mean Baroque I'm I'm I'm needling Tom on how long you know that he loves the metric that badly All right, uh, tech news tapas as our We I think we need to bring in mobile world 5g and some Well, okay. Yeah, mobile Congress. All right Maybe a little you some some Yeah, okay, what do we got we got what did we get Microsoft wants to reconnect? The future is holo H. O. L. Oh Onto everybody SD card let you lose all your files at once. That's really good That's actually kind of funny, but yeah, like that's like like a scary thing that will confuse LG's hand ID could come in handy Foldable 5g really does sum up mobile world Congress foldable I'm still looking still looking got other options talk to the hand You've done that You know the whole thing just reminds me of Logan's run Put your hand. Oh, right. We've got a run. Ah The hand that feeds you LG gets a grip on phone security Yeah, I don't know. What do you think Sarah? Well, um, could we make tech news tapas? Somehow integrate with 5g we could do we could do MWC 2019 colon tech news tapas Perfect. I like it. I like that. Yeah And now I really want some tapas.  Yeah, it's close That's a top item at the top. I was right. Yeah, sure. I just didn't get the delicious sardines or the ham on Iberico Do we all have to go to Barcelona now, right? Okay, so Paris then Barcelona Right. Okay.  And so yeah, it's it always comes back to food For sure. In which case you basically have to go to Italy because you have the best food, right? Good point So Paris then Barcelona than what Florence? Don't don't sell yourself short in multiple parts of Italy. We'll just do Italy. You're right. Yeah. Yeah, just yeah Just just hug the there's a train. We can you know, I Mean how bad could it be? I I've done the train from Rome to Florence and Florence to Venice not bad Quite a long train. I've done the train from Venice to Florence not to Rome. That is a long train. There's a long train Yeah, you know good part of the day. But but but fun, you know, I look at the window See in the countryside and yeah, we got there like after noon So we checked into our hotel and then went to dinner, you know Yeah, we'd left when we didn't have to leave super early in the morning It was like breakfast get on the train launch on the train. Oh, man. I mean My ideal day is oh, do I have to be in a train for 12 hours? Great Yeah, you saw Snowpiercer as a utopian movie totally. Yeah, I love a train No, I do excited for the D-10s European road trip. Right. I'm so that I like I like train rides When they're over I'm just I you're not a train person. Yeah No, I You know, it's funny because I really like the bullet train that Japan but overall I just you know, part of me is I love traveling. I just don't like that physical traveling part Hmm. You want it? You get bored? Yeah, it's just I get restless. You get antsy. Yeah. Okay.  He's 200 pounds and very wise. Do you get fussy? I do I get fussy in the morning like See I I want to live it on a train Like that would be I if if I if I could figure it out I would I love because you've always got different scenery. Everything you need is there And it's sort of like all the annoying things about car travel are not Like on a train. It's different feels different You know the the you can get up and move around unlike a car. Yeah, it sounds different It's it's you can do longer distances without going nuts. I don't know. I love a good train I prefer the trans matter np matter transportation device that they use in Star Trek Well, okay, roger at the other end You know what I don't have to go to space then Wait, are you trying to send me to the moon to the moon roger?  Um, no, it's I I know not everybody loves trains It's not it's not the train bar.  Let's get there already. You just want to be there Yeah, yeah, well the shinkansans you said the the bullet trains in japan. I mean that's yeah It's like you get some from point A to point B so quick. You're like was that like legal? Wow cutting through the country cutting through all the mountains and stuff that you dig. Yeah, I know That's really cool. See that feels like a disney ride, but like most trains like yeah Yeah, you should try out the trains here in the uk. They don't feel so much like a disney ride I I recent like uh, just a little over a year ago. Do they feel like uh, I took the disney ride of a train down, uh from sudbury Um, especially because part of it has been replaced by a bus Right because the train line had closed for part of the day What day of the week was this? Uh, it was a sunday. Of course. It was a sunday. I knew you I knew the answer to that question You knew the answer You should have messaged me. I would have told you never get a train on a sunday Well, it was one of the situations where uh, our ride back to london was Unavoidably detained by a hangover and we just wanted to get back to london, but rather than wait for him to recover Uh, which was fine. We were like totally understood. It was a wedding. So, you know, that was great But we just made the choice like yeah, we want to get back there um faster Which I think maybe we still did but Um, yeah, so why are so we took a train part ways? It wasn't your hangover. It was somewhat some unnamed hangover person I don't want to embarrass the lad. No, no, where should you? I just I was like a hangover That doesn't sound like tom.  I hope that you know, I'm like, yeah, yeah, that's fine. We'll just take the train back Don't worry. Don't even don't even sweat it totally. Yeah See that that would be like that would be my ideal thing where I'd be like, it's fine I'm gonna go on the train by myself So what what's the deal with the trains on sunday in britain or just that?  That's a disaster Oh, they just pop out of existence and get replaced by buses, you know, it's like a harry potter thing But also like a lot of stuff kind of Closed like shops are not allowed to be open all day on sunday here and like they have to Have a little break Wait like the whole country or just certain towns? No, no, no like Shops there are rules on sunday trading We did make it back to london though. Oh, there you go So on the same day you left the same day we left. Yeah Well, you know, it's funny. Charlotte you mentioned the you know the sunday thing I remember as a kid. I mean I grew up in a small town in the u.s in california, but um, it was Until I was probably in high school. It was like it was known that on sunday is just nothing was open Right And and gradually over time things became open You know where where now you're like you're like weirded out when something's not open on sunday like why not? But maybe in the uk that's you know a holdover. That's that's you know, we have we still have laws about it Like it's actual laws Yeah, we've had a lot of those laws repealed, but most of those laws are local So it still varies you you still end up in a part of the country in the u.s. Where they'll be like, oh, they still have Yeah And literally I live next to like two huge supermarkets on a sunday. No Yeah, we uh We have the weird rant like you never know who's closed on easter anymore Because it used when I was growing up pretty much ever been closed on easter because it was a sunday But right but with the sunday thing kind of lessening and lessening now Some businesses close on easter and give their employees the day off Others don't and you just don't know. Yeah Well, are these businesses that are open on christmas like restaurants? Yeah Well, I don't know if they're open on christmas almost everything closes on christmas. But yeah, my my local natural grocery market happens to be run by Mormons and they're closed every sunday, which is in and out is one that closes on easter And christmas too, but are they mormon? No in and out was Yeah, yeah, no in and out was started by mormons. Oh, oh really really? I think it's still on by Yeah, okay. Well, I mean not I mean, I don't I don't mean Like but um, yeah, so my local place is I mean, it's a great grocery store They're just closed on sundays.  What cost would they get that business? That's my day of you know, going to the yeah It's a it's a it's a um, it's a mormon thing Well, it's not just a mormon thing. It's there's a lot of No, no, no this particular grocery store is that's what but it's not like those are the only No, no, no, no, no, no certainly not Which is particularly weird about it. Yeah, well, that's why you go out for chinese Well, that's the christmas story that's christmas That's the movie the movie created that so much chinese food on christmas I can't even tell you a holiday story if you it was a holiday when I was going up you went to a chinese restaurant We would always they would always be open except for chinese new year That is true Christmas yeah, chinese on christmas.  There's more to come


Had a funny exchange here in the Netherlands versus New Zealand World Cup match where we got the batter putting that one past the infielders Probably a single, but they bobble it. He misplays it. That means the same batter He runs back that keeps him on strike at bat Otherwise they would have switched batters the next ball He swings just edges it and he's out because the keeper caught it and the bowler Was very mad at the fielder for misplaying and now he's staring at his fielder And he's gonna let him know like hey man You misplayed that but it actually ended up being a good thing because he gets it see like they're right there Just a little Nick they bring in the sound technology. He's like, ah, man I did clip it the sound technology clips it so he hits it the keeper catches as you You gave him to but it was a good thing. I'm mad at you now. I'm happy with you intense all the same


What is CAT 6 RJ45 wiring? RJ45 is the standard connection for structured cabling. This is for categories from CAT 5E through to CAT 6A. CAT 7 and above still take the basis of the RJ45 connector and add additional termination points. However, they all still plug in together. The connector consists of eight core colors separated into four pairs which are twisted together. The color groups are blue, green, orange and brown. These match throughout the cable, module and patch panel. Therefore regardless of the category of cable transmission still occurs.


So, the Philippines is located in an area known as the Coral Triangle. This is a hotspot of marine biodiversity, where we can find a great abundance of species of corals, refish, and other marine organisms. It is therefore unfortunate that this region is also vulnerable to disturbances. For instance, the impact of human activities like fishing and coastal development and the effects of climate change, which include increased precipitation and rising sea surface temperature. In the area of the Coral Triangle and around the Philippines, sea surface temperatures are rising, and it's estimated that temperatures are going up by 0.2 degrees Celsius every decade. Now, while this change might seem like a very small change, it can be very detrimental for a lot of marine organisms. So, thermal stress affects marine ecosystems, particularly sensitive organisms like corals. And corals, when they are affected by thermal stress, can bleach, and eventually this bleaching may lead to mortality. And if scalls are unable to survive, then coral cover will decline. So, what are the things that organisms can do to respond to these disturbances? Well, there's really only two things. They can either evolve or die. And organisms that have survived disturbances have a characteristic known as resilience. This is the ability to cope with stress, to recover from damage that's caused by stress, or to survive and adapt to continue disturbances in the environment. Different organisms have different levels of resilience, and this has effects on the structure of an ecosystem whenever stressors arrive. So, disturbances can cause ecosystems to change depending on the resilience of the organisms within the ecosystem. So, for example, a coral reef that's bleached, that is affected by thermal stress, may eventually be replaced by sponges to become a sponge reef if the corals are unable to recover and adapt. So, what are the mechanisms that allow some organisms to survive disturbances? In order to get at the answers to these questions, it's really important for us to learn from the earliest animals, which are the sponges. Sponges have been around for more than 650 million years, and the fact that they are still present today means that they have the ability to overcome a lot of disturbances in the environment. So, sponges are very interesting organisms because as you'll notice in the present day sponges, they have essentially retained the same body plan and morphology as when they first evolved on Earth. So this is an image of a 600 million year old sponge fossil, and you'll notice that it also has the flattened surface cells that are characteristic of sponges in the modern times, as well as a porous body through which seawater is filtered.  They are now found in a wide range of habitats, and they come in all shapes, colors, and sizes. Sponges can be classified into four different groups, the Homo scleromorpha, the calcarea, the Demos sponga, and the Hexactinellida. These different groups can be distinguished from each other based on the composition of the organic and inorganic skeleton that make up their bodies. The Demos sponge group is the most species, and is composed of about 8,500 different species of sponges. The fact that the sponges are highly diverse makes them very interesting in terms of exploring questions and adaptation and evolution of animals. Sponges are also important components of reef ecosystems. They filter large quantities of seawater. They contribute to nutrient cycling. They provide food and habitat for other organisms, and they contribute to ecosystem structuring. Furthermore, sponges are also very important in substrate modification. Like a lot of other marine invertebrates, sponges also have a bi-phasic life cycle. This means that they have a swimming pelagic larvae, which will settle onto the substrate and metamorphose into the adult. The fact that sponges are exposed all the time to their environment means that they're highly vulnerable to stressors. But having a swimming larvae means that they also have the opportunity to swim away to find an alternative habitat where they might be more protected from disturbances. So sponges have the potential to be resilient. However, there are very few studies that have actually explored how climate change will affect sponges. And certain sponges, like Haliclona to Bifera, are found to thrive in very shallow reef flats that experience a wide dynamic range of temperature every day. So this particular sponge makes it a very interesting model organism to look at questions on how organisms like the sponge are able to develop resilience to environmental stress. To understand how marine organisms are able to develop resilience to disturbances, we can use many techniques. For example, we can do genomics to look at the DNA content of an organism. We can do transcriptomics to look at RNA molecules, or we can do proteomics to look at the proteins that are expressed within the tissues of an animal. These different methods have their own advantages and disadvantages. For example, genomics methods, although they allow complete identification of all the genes that are present in an organism, this method can be computationally intensive. On the other hand, proteomics allows us to look at all the functional proteins within a cell, but this method can be quite technically challenging. So the method of choice for looking at responses of organisms to environmental conditions is now transcriptomics. This only allows us to get a partial identification of the genes in an organism, but it does allow us to get a snapshot of all the genes that are expressed at any particular time or under specific conditions. So this is the method that we use to look at how our sponge responds to stress. So what we do is first we expose our sponges to different temperature treatments, we then collect the RNA sequences from the sponge, and then we perform analysis to identify what genes are responsive to the temperature treatments that were applied. Using transcriptomic methods, we are able to identify many immunity and stress response genes in Haliclona-Tubifera. This graph shows you the abundance of genes in different families that are important in immunity and cell adhesion. What you'll notice here is that Haliclona-Tubifera, which is represented by the red bars, has a comparable number of genes in each of the different families as another sponge, Haliclona-Ambunensis, which is represented by the yellow bars, and Amphimidon-Queenslandica, represented by the green bars. You see a similar pattern when you look at genes that are important for the stress response. Again, Haliclona-Tubifera has a similar number of these genes as the other sponges that we are comparing it to. What this indicates is that Haliclona-Tubifera must indeed have the potential to be tolerant and to be able to adapt to thermal stress. What we find when we expose Haliclona-Tubifera to elevated temperature is that many of its genes are affected by thermal stress. Some genes go down in expression as represented by the blue dots, while some genes increase in expression as represented by the red dots. What this shows you is that the Haliclona-Tubifera transcriptome is highly dynamic and is very responsive to changes in its environment. One of the families of proteins that are most important for responding to thermal stress are the heat shock proteins. When we look at heat shock proteins in Haliclona-Tubifera, we find that many of these genes are actually increased in expression after just four hours of exposure to elevated temperature. Interestingly, we find that after prolonged exposure to higher temperature, many of these heat shock proteins go back to their control expression levels. What this data indicates is that while heat shock proteins are indeed important for the immediate response to thermal stress, other mechanisms might be used after prolonged exposure to high temperatures. To understand the cellular processes that are deployed in response to thermal stress, we performed an analysis known as genontology enrichment. This method allows us to look at all the cellular functions that are enriched in the set of genes that are responsive to whatever conditions we apply. In this case, we're looking at thermal stress. So using this method, we find that genes that are related to the immune response as well as protective responses like antioxidant activity are actually enriched in the sponge, particularly at short-term periods after exposure to stress. We find that functions related to signaling as well as transporter activity are similarly enriched. And upon prolonged exposure to thermal stress, we find an enrichment in functions related to protein folding, tissue development, proteolysis, and regulation of metabolic processes. This tells us that haliclona-Tubifera is able to deploy different mechanisms that enable it to deal with thermal stress at various levels and at different durations of exposure. Taken together, all of this data indicate that haliclona-Tubifera must indeed be resilient to thermal stress. And the mechanisms that allow the sponge to be tolerant to elevated temperature include the availability of protective mechanisms, which include your heat shock proteins and antioxidant activity that protect your cells from damage, as well as repair mechanisms that are then able to maintain cell and tissue integrity in case of damage caused by stress. For prolonged exposure to elevated temperatures and other stressors in the environment, it's also important for the sponge to be able to mount a sustained response. This involves triggering signal transduction and the production of new gene products. The gene products that are produced help the sponge to modify its tissues and to perhaps improve its phenotype to provide it with an added advantage in an environment that is impacted by stress. The mechanisms that are shown here for haliclona-Tubifera might also be extended to other organisms and other sponges in the marine environment. However, it's important for us to remember that different organisms will have evolved different mechanisms to deal with stress because they all encountered different environments during their evolution, and these different survival solutions contribute to the diversity of organisms that we see today. This emphasizes the importance of being able to explore and to study the diversity found in regions of high biodiversity like the coral triangle and around the Philippine archipelago. This will allow us to gain a better understanding of how organisms are responding to their environment and especially the effects of climate change on marine ecosystems.