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Most people don't have a learning problem. They have an action problem. They buy the courses, binge the podcasts, fill the shelf, and somehow nothing in their life actually changes.In this episode, I break down why the way you were taught to learn is quietly failing you, and how to use AI to fix it so what you study finally sticks.Watch to the end, because the gap between knowing something and actually owning it is smaller than you think.✅ Get Your FREE AI Company Operating System here: https://go.danmartell.com/3RLAdzG
An AI agent can pull emissions data in seconds. But can it tell you whether two companies' numbers actually mean the same thing? We look at the risks hiding behind AI's speed and precision.Host: Bentley Kaplan, MSCI R&DGuest: Tanguy Sene, MSCI R&D
Today we're studying Job 23:10 in just one minute! Grab your scriptures and let's dive into them together!And grab study guides for the whole family here: -Grab Kristen's copies of helpful PDFs and study guides here: https://shop.kristenwalkersmith.com/products/ Check out her YouTube channel here: https://www.youtube.com/@startherestudy/shorts- To get Cali's scripture study guide for adults click here: https://comefollowmestudy.com/shop/ Discount code: OMSSOr purchase on Amazon: https://a.co/d/07HMYuKoGet our NEW 365-day Old Testament daily devotional book on Amazon: https://a.co/d/0p3Ds0t Hosted on Acast. See acast.com/privacy for more information.
Full show notes: https://bengreenfieldlife.com/blackseedoil In this episode with Dr. Michael Murray, one of the most respected figures in natural medicine and the formulator of ThymoQuin®, you'll discover the science behind black seed oil: what thymoquinone actually is, why the full spectrum of the seed's compounds matters more than chasing a single active ingredient, and why it may be the most powerful adaptogen yet measured for lowering cortisol, dropping the stress hormone 22 to 44% in stressed people. You'll hear how it supports your gut by calming harmful bacteria without wiping out the good ones, the surprising dose range where it helps rather than harms your microbiome, and its effects on inflammation, metabolic health, blood pressure, blood sugar, sleep, and candida. Dr. Murray also explains what makes his USP-monographed ThymoQuin different from ordinary black seed oil, why keeping free fatty acids low keeps it active, how to spot adulterated products, and the simple daily protocol he follows himself at 68. It's a grounded, myth-busting look at one of the oldest plant medicines on earth. Episode Sponsors: Just Thrive: The Gut Essentials Bundle pairs a probiotic clinically proven to arrive 100% alive in your gut with Digestive Bitters, 12 science-backed herbs that support digestion and GLP-1 production. Visit justthrivehealth.com/BEN and save 20% with code BEN, or get a full refund if you don't notice a difference. Tecton Ketones: Bioidentical D-beta-hydroxybutyrate (BHB), the same ketone your body makes in ketosis, for clean cognitive support and stable energy with no conversion step. Visit tectonketones.com/ben and use code BEN for 16% off your first order. Young Goose: Cutting-edge skincare that supports your skin's cellular health. Visit younggoose.com and use code BGF10 for 10% off. Sunlighten: Patented infrared sauna technology delivering near-, mid-, and far-infrared wavelengths to reduce inflammation, boost mitochondrial function, and enhance detox and recovery. Save up to $1,600 at get.sunlighten.com/ben with code BEN. Nuchido: Nuchido TIME+ is a science-backed supplement that optimizes your body's NAD metabolism across multiple pathways to support energy, cognition, recovery, and vitality. Visit BenGreenfieldLife.com/Nuchido and use code BEN20 to save 20%. BON CHARGE: A holistic wellness brand whose products help you sleep better, recover faster, balance hormones, and reduce inflammation. Go to boncharge.com/GREENFIELD and use code GREENFIELD to save 15%.See omnystudio.com/listener for privacy information.
Vi avslutar Mike Judge-temat med hans senaste film, Extract. Ansedd av Mike Judge själv som en tematisk motsvarighet till Office Space fast från chefernas sida så har den mycket att leva upp till. Att den inte riktigt når den toppen är vi eniga om, men hur bra den egentligen är råder det delade meningar om. Lyssna för att se vart vi landar! Mycket nöje! Superlänk till alla plattformar: https://linktr.ee/Filmsmakarna
Your patient is nine years old. One first permanent molar is crumbling — the others look fine. Does it stay, or does it go?Is that broken-down first permanent molar really down to poor brushing — or is it Molar Incisor Hypomineralisation?When is the right time to take a first permanent molar out — and how do you read it off the X-ray?And how do you tell a parent their child needs an adult tooth removed — without losing them?First permanent molars of poor prognosis are one of the genuine head-scratchers of general practice — full of ifs, buts and timing. In this episode Jaz sits down with Dr Nicole Sturzenbaum, a paediatric dentist and the owner and clinical director of Toothbeary in Richmond, London, to work through the whole decision: getting the diagnosis right (molar-incisor hypomineralisation versus caries), reading the extraction window off an OPG, the restorative ladder from sealant to stainless steel crown, when to bring in the orthodontist, and how to handle the conversation with anxious parents. There's no one-size-fits-all answer — but there is a clear way to think about it.Protrusive Dental Pearl: Painless Polishing for Anxious KidsThe mechanical clean is what frightens children (and plenty of adults) — the scaler, the bristle brush, the gritty prophy paste. For the polishing part, a colourless plaque-dissolving foam gel does the job without any of it. It fizzes wherever there is plaque, so you can hand the child a mirror and show them exactly where to brush; it leaves the teeth satin-smooth, reduces gingival inflammation, and is painless and non-invasive.Two caveats: it does not remove calculus — you still need a hand or ultrasonic scaler for that — and you should agitate the gel gently at the gingival margin for the full effect. It is especially useful for orthodontic and adolescent patients because it reaches the nooks around brackets, which is where post-orthodontic white-spot lesions start.Product: Magic3 (3% hydrogen peroxide, colourless plaque indicator), by Dr Wyman Chan — protrusive.co.uk/magic3.What You'll Take From This EpisodeDiagnosis first — MIH or caries? The distinction changes the plan, the prognosis and the whole conversation with the family.Reading the extraction window off an OPG — why chronological age tells you nothing, and what the second molar's bifurcation tells you instead.The restorative ladder — seal, composite, preformed metal crown, or plan the extraction: matching the least invasive option that will actually hold.When to involve the orthodontist — essential or desirable, which teeth come out, and managing the space afterwards.Getting sensitive molars numb — why MIH teeth are so hard to anaesthetise, and the comfort stack that helps.Highlights of This Episode00:00 TEASER00:59 First Permanent Molars of Poor Prognosis in Children02:51 Painless Chemical Polishing for Kids (Protrusive Dental Pearl)04:53 Meet Dr Nicole Sturzenbaum, Paediatric Dentist11:49 MIH or Caries? Getting the Diagnosis Right15:14 What Is MIH? Causes, Grades and 'Cheese Molars'17:23 When to Extract a First Molar: Reading the OPG20:08 Sealant, Composite or Crown for MIH Molars22:32 Stainless Steel Crowns for Hypomineralised Molars25:52 Do You Need an Orthodontic Opinion Before Extraction?29:15 Talking to Parents About Removing an Adult Tooth31:56 Anaesthesia Tips for Sensitive MIH Molars36:14 Managing the Space After First Molar Extraction41:15 Balancing and Compensating Extractions Explained47:53 Early Orthodontics and Prevention at Toothbeary51:15 OUTROFrom the GuestDr Nicole Sturzenbaum is a paediatric dentist and the owner and clinical director of Toothbeary, a paediatric dental practice in Richmond, London.
Sleep Story for Insomnia — The Hound of the Baskervilles, Chapter 10: Extract from the Diary of Dr Watson | Arthur Conan Doyle | Books at Bedtime A slow, calming bedtime story for sleep and insomnia. Tonight, Chapter 10 of Arthur Conan Doyle's The Hound of the Baskervilles, read aloud by Martin Hewlett — clinical hypnotherapist, former paramedic, and host of the Calming Anxiety podcast. Dr Watson sets aside his letters to Sherlock Holmes and turns instead to his private diary. It is the 16th of October. The moor is banked in with rolling cloud, the rain drizzles against the windows of Baskerville Hall, and Watson confesses to a weight at his heart — a feeling of impending danger he cannot name. Barrymore the butler comes forward with a grievance, and then with something far more valuable: the memory of a single letter that reached Sir Charles on the morning he died, and the charred scrap of a postscript signed with two initials. L. L. Then the rain sets in, the light fails over the great mire, and a second stranger waits in a stone hut somewhere out on the moor. This is slow-paced, low-stimulation listening designed to quieten a racing mind at the end of the day. There is no jump, no startle, no sudden music — just a steady voice, a Victorian mystery, and a soft place to land. If you struggle to fall asleep, if your thoughts start their loudest work the moment your head hits the pillow, or if you simply want a gentle classic audiobook to drift off to, let this one carry you. Best listened to lying down, lights low, with the volume just a little quieter than feels necessary. You are not expected to reach the end. The Hound of the Baskervilles by Sir Arthur Conan Doyle was first published in 1902 and is in the public domain. Books at Bedtime is part of the Calming Anxiety family of shows, alongside the daily 10-minute guided meditation and Coffee Break for the Soul. New sleep stories, guided meditations and clinical hypnotherapy sessions are released every week. Anchored, the companion app to Calming Anxiety, arrives on iOS on the 13th of August 2026 — with a dedicated Books at Bedtime section, offline listening for the nights the signal drops, and a built-in nightlight for the small hours. If this reading helped you sleep, please share it with someone who lies awake, and leave a 30-second rating or review on Apple Podcasts. It genuinely helps another tired person find us. Sleep well… and be kind.
Your business can create wealth. But it should not be the only place your wealth exists. In this episode of The Level Up Podcast, Paul Alex breaks down why founders need to build financial security outside their companies instead of relying entirely on one future exit. Markets change. Industries get disrupted. Valuations rise and fall. If your entire net worth is tied to one business, one major setback can put years of work at risk. In this episode, you'll learn: • Why your business should be treated as an income vehicle, not your only savings plan• How relying on one future exit can create unnecessary financial risk• Why regularly moving profits into outside investments creates greater security• How external cash flow can give you the freedom to run your business by choice The truth is simple: Do not leave every chip on one table. Extract the profits. Build the portfolio. Create assets outside the company that can continue producing wealth independently. When your investments can support your lifestyle without depending on the business, you gain the ultimate form of freedom. Build more than one fortress. Your Network is your NETWORTH! Make sure to add me on all SOCIAL MEDIA PLATFORMS: Instagram: https://jo.my/paulalex2024Facebook: https://jo.my/fbpaulalex2024YouTube: https://www.youtube.com/channel/UCGhDAD1JyGGzSQUPD9lc9HQLinkedIn: https://jo.my/inpaulalex2024 Looking for a secondary source of income or want to become an entrepreneur? Check out one of my companies below to see if we can help you: www.CashSwipe.com FREE Copy of my book “Blue to Digital Gold - The New American Dream”www.officialPaulAlex.com Learn more about your ad choices. Visit megaphone.fm/adchoices
Links & ResourcesFollow us on social media for updates: Instagram | YouTubeCheck out our recommended tool: Prop StreamThank you for listening!
✅ FREE CHECKUP: Discover Your Solopreneur Archetype https://go.angelomagno.com/checkup+++++++++++AI can make a solopreneur dramatically more productive without making their one-person business more profitable.When AI automation is built on false assumptions about why customers buy, it can scale outreach, proposals, follow-ups, and entire sales funnels that lead nowhere.The problem isn't always the AI tool or the prompt.Sometimes, we automate the work before it has finished teaching us how the business succeeds.Today, we explore the difference between two types of business activity:Learning loops, where customer reactions are still producing valuable evidence.Execution loops, where the process is understood and ready for AI automation.You'll also learn the TEST framework:1) Try your assumptions against reality.2) Extract a usable rule from the response.3) Shift stable execution to AI.4) Track whether the market continues to validate that rule.This framework helps solopreneurs decide what AI is ready to take over without automating away the customer insight, market knowledge, and founder judgment their businesses still need.AI should help us become better founders instead of preventing us from becoming founders at all.+++++++++++Chapters in this video:00:00 AI Makes You Faster00:48 Learning Versus Execution01:37 The Line You Cant Cross02:37 Client Acquisition Example03:19 Turn Assumptions Into Evidence04:03 Automate Once Its Stable04:40 When The Market Changes05:24 (TEST) Try Extract Shift Track06:05 Build A Business You Want+++++++++++All Channels:✅ Channel: https://bit.ly/42x3oX2✅ Instagram: https://bit.ly/3NUlzSq✅ Podcast: https://spoti.fi/3pHC47k✅ Free Resources: https://bit.ly/42iwaut✅ Articles: https://bit.ly/42EdQMh+++++++++++Common searches:ai solopreneur, ai solopreneur business prompts, ai solopreneur newsletter, ai solopreneurship, ai solopreneur ideas, ai solopreneur.blueprint, ai solopreneur course, ai solopreneur reddit, ai solopreneur club, ai solopreneur book, ai solopreneur startup, ai solopreneur examples, ai solopreneur beehiiv, ai solopreneur os+++++++++++#Solopreneur#onePersonBusiness#AIAutomation
Heat waves don’t get as much attention as blizzards, floods, and hurricanes, but extreme heat is one of the deadliest weather events on average. Research: National Weather Service. “Weather Related Fatality and Injury Statistics.” https://www.weather.gov/hazstat Last, John. “This Summer’s Drought Is Europe’s Worst in 500 Years. What Happened Last Time?” Smithsonian Magazine. 9/8/2022. https://www.smithsonianmag.com/history/this-summers-drought-is-europes-worst-in-500-years-what-happened-last-time-180980711/ Wetter, Oliver; Seneviratne, Sonia I. et al. “The year-long unprecedented European heat and drought of 1540 - a worst case.” Climatic Change 125(3-4), https://doi.org/10.1007/s10584-014-1184-2 Orth, Rene et al. “Did European temperatures in 1540 exceed present-day records?” Environmental Research Letters. 11 (2016) 114021 doi:10.1088/1748-9326/11/11/114021. United Nations Environment Programme. “Impacts of summer 2003 heat wave in Europe.” Environmental Alert Bulletin. https://www.unisdr.org/files/1145_ewheatwave.en.pdf Pfister, Christian. “The ‘Black Swan’ of 1540: Aspects of a European Megadrought.” From Climate Change and Cultural Transition in Europe. Brill. 1/1/2018. doi:10.1163/9789004356825_007 Grodzinsky, Ewa, and Märta Sund Levander. “History of the Thermometer.” Understanding Fever and Body Temperature: A Cross-disciplinary Approach to Clinical Practice 23–35. 23 Aug. 2019, doi:10.1007/978-3-030-21886-7_3 John Huxham, Dr. Watson. “Remarks upon the Heat of the Air in July 1757. in an Extract of a Letter from John Huxham, M. D. F. R. S. to William Watson, M. D. F. R S. Dated at Plymouth 19th of That Month. With Additional Remarks by Dr. Watson.” Philosophical Transactions (1683-1775), Vol. 50 (1757 - 1758), pp. 428-430 (3 pages). Via JSTOR. https://www.jstor.org/stable/105279. Huxham, John. “An Account of the Extraordinary Heat of the Weather in July 1757, and of the Effects of It. In a Letter from John Huxham, M. D. F. R. S. to Wm. Watson, M. D. F. R. S..” Philosophical Transactions (1683-1775), Vol. 50 (1757 - 1758). Via JSTOR. https://www.jstor.org/stable/105292 Smeaton, John. “Remarks on the Different Temperature of the Air at Edystone, from That Observed at Plymouth, between the 7th and 14th of July 1757. By Mr. John Smeaton, F. R. S.” Philosophical Transactions (1683-1775), Vol. 50 (1757 - 1758). https://www.jstor.org/stable/105286 Sunderland, Helen. “The Great British Summer? A Historical Heatwave.” Doing History In Public. 8/12/2025. https://doinghistoryinpublic.org/2025/08/12/the-great-british-summer-a-historical-heatwave/ Scott, John. “Four elegies, descriptive and moral.” London J. Buckland. 1760. The Western Flying Post; or, Sherborne and Yeovil Mercury. Page 3. 8/15/1757. Lind, James. “An essay on the most effectual means of preserving the health of seamen in the Royal Navy.” 1774. Walpole, Horace. “The letters of Horace Walpole, fourth earl of Orford.” Vol. 3: 1750-1756. Oxford. 1903. Zwierlein, Cornel. "Chapter 3 The Danger between Nature and Culture: The Quotidian Threat of Urban Fires in the Premodern Era". Prometheus Tamed. Leiden, The Netherlands: Brill, 2021. https://doi.org/10.1163/9789004431225_004 Web. Luterbacher, Jürg et al. “European Seasonal and Annual Temperature Variability, Trends and Extremes since 1500.” Science 303, 1499 (2004). DOI: 10.1126/science.1093877 Beniston, Martin. “The 2003 heat wave as an example of summers in a greenhouse climate? Observations and climate model simulations for Basel, Switzerland.” Global and Planetary Change. Volume 44, Issues 1–4, December 2004. https://www.sciencedirect.com/science/article/abs/pii/S0921818104000980 Franck, Marcy. “Heat waves and annual death rates in older adults in the United States.” Harvard T.H. Chan School of Public Health. 3/16/2026. https://hsph.harvard.edu/news/heat-waves-and-annual-death-rates-in-older-adults-in-the-united-states/ Poitras, Colin. “Warming U.S. climate linked to rising deaths from heat.” Yale School of Public Health. 11/7/2025. https://ysph.yale.edu/news-article/warming-us-climate-linked-to-rising-deaths-from-heat/ World Meteorological Association. “Western Europe has hottest June on record.” 7/9/2026. https://wmo.int/media/news/western-europe-has-hottest-june-record Cole, Deborah. “Germany records nearly 100 drowning deaths, many of them young men, in June heatwave.” The Guardian. 6/12/2026. https://www.theguardian.com/world/2026/jul/12/germany-drowning-deaths-heatwave-paris-france-spain PBS News. “Europe swelters under an early heat wave as France records 40 drowning deaths.” 6/23/2026. https://www.pbs.org/newshour/world/europe-swelters-under-an-early-heat-wave-as-france-records-40-drowning-deaths See omnystudio.com/listener for privacy information.
Would love your feedback send us a Text MessageKeith Cole is a Marine Corps Vietnam combat veteran, former CPA, and author of Burnout: God's Recovery PlanThe turning point came for Keith one late night alone in his office when Keith finally surrendered. Not a strategy, not a system. Just surrender. And that became the beginning of real healing through faith and daily spiritual disciplines.https://www.RecoveryByFaith.comShow jingle To play after show jingle Paula Mary is a Shamanic Practitioner and Energy Healer. Psychic Medium and Meditation Teacher too. Paula Mary specializes in Psychic Surgery know as Trance Healing. Her work involves a diagnostic journey first on a client, Paula goes into trance during her Shamanic Practice. Shamanic Practice includes, Soul Retrieval, Power Retrieval, Fluid and Solid energy Extract ( energy attachments) Ancestral Healing, Past life Healing, Curse Removal, House Clearing. Workshops in Journey into the lower and middle and upper world. For more information please email Paula Mary on Thepsychicclinic@aol.com Paula also is a Psychic Medium Thepsychicclinic.comthepsychicclinic@aol.comSpiritual Surgery is a Development ShowFollow The Spiritual Surgery Podcast on:Facebook The Spiritual Surgery Podcast Twitter: Spiritual Surgery ShowInstagram: the_spiritual_surgery_podcastThepsychicclinic.com Email:SpiritualSurgery@thepsychicclinic.com or Thepsychicclinic@aol.comfollow Paula Mary, The Psychic Clinic on Facebook Please if you like the show please review as this helps the Podcast Charts Thank you in advance
If your expertise only makes money when you are personally in the room, your income will always be limited by your time. The next level is turning what you know into an asset that can scale without you. In this episode of The Level Up Podcast, Paul Alex breaks down how to transform your knowledge into intellectual property that can be packaged, licensed, and sold at scale. Raw expertise is valuable. But documented expertise becomes leverage. When you turn your process into a framework, training system, certification, or licensed methodology, your knowledge becomes something the market can buy without requiring your constant involvement. In this episode, you'll learn: • Why knowledge must be documented before it can truly scale• How proprietary frameworks turn expertise into a business asset• Why branded systems can command higher value than generic advice• How licensing and certifications can create income beyond your calendar The truth is simple: Your most valuable asset should not stay trapped inside your head. Extract the process. Name the framework. Document the system. Package the knowledge into something other people can use without needing direct access to you. When your expertise can scale without your presence, your earning potential changes completely. Your Network is your NETWORTH! Make sure to add me on all SOCIAL MEDIA PLATFORMS: Instagram: https://jo.my/paulalex2024Facebook: https://jo.my/fbpaulalex2024YouTube: https://www.youtube.com/channel/UCGhDAD1JyGGzSQUPD9lc9HQLinkedIn: https://jo.my/inpaulalex2024 Looking for a secondary source of income or want to become an entrepreneur? Check out one of my companies below to see if we can help you: www.CashSwipe.com FREE Copy of my book “Blue to Digital Gold - The New American Dream”www.officialPaulAlex.com Learn more about your ad choices. Visit megaphone.fm/adchoices
Would love your feedback send us a Text MessageAudra Phelps, helps ex-Mormon moms stop passing down the patterns they're trying to escape. Through Audra's RECLAIMED program, she uses NLP and neuroscience-based coaching to help women break the guilt, people-pleasing, and fear-based mothering that the church wired into them. Audra spent 15 years coaching and 13 of those living internationally, working with women across wildly different cultures and contexts.Audra founded Mama Audra to help moms unravel the web of old beliefs after leaving the LDS church to discover their own identity as a woman and mom. With over 15 years of experience in international education and coaching, she discovered her passion in supporting moms grappling with grief, mom guilt, and identity loss after a faith crisis. email:info@mamaaudra.comhttp://mamaaudra.com/Show jingle To play after show jingle Paula Mary is a Shamanic Practitioner and Energy Healer. Psychic Medium and Meditation Teacher too. Paula Mary specializes in Psychic Surgery know as Trance Healing. Her work involves a diagnostic journey first on a client, Paula goes into trance during her Shamanic Practice. Shamanic Practice includes, Soul Retrieval, Power Retrieval, Fluid and Solid energy Extract ( energy attachments) Ancestral Healing, Past life Healing, Curse Removal, House Clearing. Workshops in Journey into the lower and middle and upper world. For more information please email Paula Mary on Thepsychicclinic@aol.com Paula also is a Psychic Medium Thepsychicclinic.comthepsychicclinic@aol.comSpiritual Surgery is a Development ShowFollow The Spiritual Surgery Podcast on:Facebook The Spiritual Surgery Podcast Twitter: Spiritual Surgery ShowInstagram: the_spiritual_surgery_podcastThepsychicclinic.com Email:SpiritualSurgery@thepsychicclinic.com or Thepsychicclinic@aol.comfollow Paula Mary, The Psychic Clinic on Facebook Please if you like the show please review as this helps the Podcast Charts Thank you in advance
Ready to build a veterinary dental service that improves patient care while increasing practice profitability? Enroll in our FREE RACE-accredited online veterinary dentistry course and gain practical, step-by-step training designed to help general practitioners develop confidence, improve clinical outcomes, and implement a higher standard of dental care. Get started today: https://ivdi.org/free -- Host: Dr. Brett Beckman, DVM, FAVD, DAVDC, DAAPM -- Not every fractured tooth requires extraction—but knowing when to save a tooth and when intervention is necessary is one of the most important clinical decisions in veterinary dentistry. In this episode, Dr. Brett Beckman answers common questions from veterinary professionals about root fractures, periapical lucencies, vital pulp therapy, root canal treatment, and selecting the right dental burs for efficient surgical extractions. Using real clinical examples and radiographic interpretation, Dr. Beckman explains how to distinguish fractures that can safely remain from those that require extraction or endodontic treatment. He also discusses the biological principles behind vital pulp therapy, when root canal therapy is the preferred alternative to extraction, and practical equipment recommendations that improve efficiency during dental procedures. This episode provides actionable guidance for veterinarians looking to improve diagnostic confidence and treatment planning in everyday practice. What You'll Learn in This Episode
This show has been flagged as Clean by the host. 01 Introduction In this episode I will describe techniques for downloading podcasts using basic shell commands such as wget. I will illustrate this using a bash script that can be used to download HPR podcasts. Even if you do not have any interest in downloading your podcasts using this method, you may find some of the methods useful or interesting. It is the principles that are discussed here that are important, rather than the implementation. 02 I realize that there are already a number of different podcast download programs available, including at least one written in bash. However, you may feel that none of these suit how you wish to do things and want to create your own system tailored to your specific needs. If so, then I hope the following is of some use to you. If not, then you may still find some of the things discussed here to still be of interest. Some of the subjects I cover include wget to a user defined file name. parsing xml with xmllint. using inotifywait to trigger an action when a file is created or modified. using notify-send to send a message to the notification area. and a way of allowing a cron job to send a message to the user interface. 03 Background There has been an ongoing discussion in comments to some HPR episodes about problems downloading HPR podcast episodes. Apparently some people have been experiencing problems with the way the episode URLs are structured. 04 I am afraid that I don't fully understand the nature of these problems, so I won't be addressing that problem directly. Instead, I will present a bash script that I have written which can be used to download HPR podcasts. This bash script can be run using cron to automatically fetch new HPR podcasts and save them to a designated directory. This is a simplified version of a script that I have used for years to download HPR and other podcasts. 05 I won't try to read the full bash script out in this podcast, as that would be a bit dull to listen to. I will instead describe what each section does and why I chose to do things that way. Perhaps other people can offer suggestions of better ways to do things. I will post the full bash script in the show notes. 06 Fetching Podcasts The standard way of distributing podcasts is to publish an RSS feed containing URL links to the audio files. RSS is a very long established and widely supported mechanism for this and other purposes. An RSS feed is basically an XML document which can be accessed over HTTP. These URLs contained in the RSS XML document can then be used to download the actual audio files, such as MP3 or OGG files. 07 Basically what we need to do is the following • Download the RSS XML document. • Extract the URL links to the audio files. • Compare the list of these links to a previously saved list to see which ones are new and which ones are ones that we previously downloaded. 08 • Make a list of the new URLs. • Go through this list of new URLs and download each of the new audio files. • Check to see that we actually received the new audio file. • Add the URLs of the files we successfully downloaded to our saved list of podcast URLs 09 In addition to this, we would like to have the above happen automatically in the background without our having to take any action on our own. We may wish to receive a notification of when a new podcast has arrived however. We would probably also wish to receive notification of any errors or failures. 10 Fetching Podcasts - The Preliminaries Our desire to be able to run the script automatically imposes some requirements on our solution. To schedule the script we will use cron. Cron is a Linux facility to run scripts on a schedule. 11 One of the side effects of using cron however is that we need to specify the full path to the locations where we intend to keep any data files, plus also the full path to where we intend to put the downloaded podcasts. 12 So the first thing we need to do in our script is to specify a number of different values for things like file location, the URL for the HPR RSS feed, and several other things as well. I will skip over the details of these, although I may make reference to them later. 13 Get the RSS Data The first thing of real substance to do is to fetch the current RSS feed data. I have put this in a bash function called getrssurldata The contents of this function are a one liner, but with a number of elements chained together through pipes. 14 Downloading the RSS XML Document • First we use wget, which is a standard command on most Linux distros. • We specify four things. • First we set a timeout. I have chosen 20 seconds. • Next we set the retry limit. I have chosen 3. 15 • Then we specify that the output of wget is sent to stdout rather than saved as a file. • This is done by using the -O option followed by a space and then a dash. • The O option is usually used to specify a file to save the output to, but when used with a dash causes output to go to stdout. • Then we specify the URL of the HPR RSS feed. 16 Contents of the XML Document This gives us the HPR RSS XML document. There are about 5,000 lines in this RSS document. Most of those lines are the show notes which are also included in the feed. 17 Extracting the Podcast Episode URLs There are only 10 lines of the document that contain information that we are interested in however. These lines are enclosed in "enclosure" XML tags. We just need to find those lines and separate out the URLs 18 Standard Command Line Tools There are two ways that we can do this. One is to use a combination of grep, sed, and cut. Grep can find the lines containing the enclosure tags. Sed and cut can extract the URL from the surrounding extraneous data. 19 However, this method does not discriminate between real enclosure tags in the data portion of the RSS feed and enclosure tags in the show notes which are included in the feed from episodes such as this one. This may be an acceptable problem in practical terms, but we can do better. 20 Using an XML Parser The other method is to actually parse the XML document. there are at least two command line XML parsers that I am aware of. These are "xmllint", and "xlmstarlet". I have used xmllint in this example. I have not used xmlstarlet, so I can't offer any comment on how easy or difficult to use it is. 21 I won't give a detailed explanation of all the things that xmllint can do. It has many features, most of which, as the name suggests, have to do with finding formatting problems with the XML itself. Describing everything it can do would be at least one episode in itself. I will instead just give the particular command used and explain each element of it. 22 In this example assume that we are piping the output of wget directly into xmllint. The complete command is xmllint --xpath "//channel/item/enclosure/@url" - | cut -d'"' -f2 23 In this example, xmllint is the name of the command. --xpath tells it to parse the document according to the string which follows. "//channel/item/enclosure/@url" tells it to find a series of tags in the hierarchy of channel, followed by item, followed by enclosure, and then extract the url attribute from the enclosure tag. The "-" which follows tells it to look for input from stdin rather than from a file. 24 The result is a string which has the url attribute name, an equal sign, and the URL that we want enclosed in quotes. To get just the URL itself, we pipe the output from xmllint into cut, using the doublequote characters as delimiters. We then save the result in a temporary file. 25 Finding the New Episodes Next we wish to find the new podcast episodes. Each HPR episode is identified by a unique URL. This means that if we save the URLs of episodes that we have already downloaded, we just have to look for the URLs that do not appear in this saved list. https://hub.hackerpublicradio.org/ccdn.php?filename=/eps/hpr4659/hpr4659.mp3 26 The easiest way to do this is to take our two lists of URLs, sort each into temporary files, and then compare the sorted URLs using the "comm" command. 27 This is simple, but has a drawback. Some podcasts occasionally change distributors. When they do this, the old podcasts are re-published with new URLs and you end up downloading a lot of old episodes over again. 28 With HPR we could get around this by extracting just the file name and looking for that instead of the full URL. I will however leave that problem as an exercise for the student and just accept that if the URL format changes we may end up downloading old episodes over again. Since the feed has a maximum of only 10 episodes in it however, that isn't really that big of a problem. It would be more of a problem with podcasts which have very large numbers of episodes in their feed, but the solutions to those will be feed specific. 29 Downloading the New Podcasts We should now have a list of URLs for the new podcasts we do not already have. Typically this should be only one file, but there could be several, or even as many as 10, if we have not turned on our computer in a while. Therefore, we need to iterate through the file of new podcast URLs and download each one. 30 Before we do that however, we should check to see if there is in fact anything new to download. To do this, simply use "wc -l" to count the number of lines in the list of new URLs and save the resulting number. 31 If this number is zero, there is nothing to download, we can skip the download step. As an additional check, we should see if the number of downloads exceeds some threshold value that we wish to set. This is not a major problem with HPR, but some podcasts have hundreds of files in their RSS feed rather than just the most recent ones. If we do exceed our download limit, then we need to log an error and skip downloading. 32 Assuming there are no problems so far however, the first thing we need to do is to extract the name of the audio file from the URL. We can do that using the "basename" command. We will use this to specify the name that we use when we save the audio file. 33 HPR has a very well formed file name. Some podcasts do not however, and for those you would need to construct some sort of suitable name either using information found in the URL or simply creating a name using a time stamp. 34 Next we download the audio file using wget. This is similar to how we downloaded the RSS feed, but with a few changes. One is that I have increased the timeout to 90 seconds. This may not have been necessary, but seemed like a good idea. 35 The next is that when specifying the output file name using -O, we use the file name we extracted from the URL. The third is that we specify a destination directory using the -P option. 36 After wget has finished, including any retries that it had to do, we next check that the expected new file is both present and not empty. We did this using an "if" statement with the "-s" option. If the file was found and not zero, then we add that URL to a temporary list of downloaded URLs. 37 If the file was not present, or was zero length, we output an error message to an error log. I will come back to this point later. 38 Next, if there is more that one podcast to download we sleep for 3 seconds. While not strictly necessary, it is considered to be "polite" to not hammer a server repeatedly, but rather to put a small delay between file downloads.. 39 After we have downloaded all the audio files in our list, we can add the list of URLs for the files downloaded to the permanent list. While we are at it, we should use "tail" to trim the permanent log to keep it from growing indefinitely. This limit should be several times bigger than the number of files in the RSS feed. In this case I selected 50. 40 Finally we write any errors to the permanent error log, and also write these same errors to another file used to signal errors for display to the user. We have now successfully downloaded at least one HPR podcast. 41 Notify the User of Events It would be convenient to be informed of new podcast downloads when they occur, and also be notified of any errors. One of the limitations of cron jobs is that they cannot access the user interface. This means that we cannot readily send a message directly to the notification system to inform the user of the presence of new podcasts or of errors. 42 inotifywait The solution to this is to use "inotifywait" to monitor particular files and directories for changes. The man page for inotifywait states the following - 43 inotifywait efficiently waits for changes to files using Linux's inotify(7) interface. It is suitable for waiting for changes to files from shell scripts. It can either exit once an event occurs, or continually execute and output events as they occur. End of quote. 44 In many Linux distros, inotifywait is provided by the "inotify-tools" package. I won't go over all the features of inotifywait. Instead, I will just describe how to use it for our purposes here. 45 inotifywait Modes I should point out first though that inotifywait operates in two different modes. In the normal default mode, it exits after being triggered by an event and must be re-established again in order to resume monitoring. In monitor mode, which is enabled by using the "-m" option, it runs indefinitely, responding to events. I will use the default mode here. 46 The man page for inotifywait provides a simple example that we could copy and modify for our purposes. A great many examples that you will find are based on this example. However, it doesn't quite do what we want, so we need to change a few things. 47 podfetchnotify The first shell script is one which monitors for the arrival of new podcasts and sends a notification to the user. I will call this "podfetchnotify". The complete scripts are in the show notes, I will just provide a brief description here. 48 Setting Up Event Watches Using inotifywait The script is enclosed in a while loop which run indefinitely. In the first line inside the while loop, we call inotifywait. inotifywait will then block until the event it is told to look for occurs. In short, execution of the script will wait there until an event occurs. 49 The names of the events are listed in the man file. In this case we are looking for "modify", "create", and "moved_to". Each of these does pretty much as you would expect, reacting to modifying an existing file, creating a new file, or moving a file to that directory. 50 Problems When Testing Using Text Editors I should point out that if you are testing a script which uses inotifywait, then modifying a file with a text editor may not produce the results that you may think it would. Instead it treats this as a new file with the same name, with the original file being erased. Since inotifywait attaches itself to the inode rather than the filename, it sees the file that the text editor changed as being a new file. If you wish to test this realistically, then use "echo" to overwrite the file by using I/O redirection. 51 Capturing Output In my example I capture the output from standard out into a variable, but I don't do anything with it. If you wish to for example display the name of the newly downloaded podcast file, then use the --format option along with an appropriate formatting code. There are details about this in the man page. On the next line we capture the exit code using "$?" 52 Responding to Exit Codes If the exit code was zero, then a monitored event was triggered and there should a new podcast in the directory. In this case we display a message indicating that a new podcast has arrived. I will describe how to send notifications shortly. If the exit code was not zero, then an error occurred. An example of such an error would be if the directory were not present when monitoring was started. In this case we display a message indicating that a fatal error has occurred and then exit. 53 Delay for More Podcasts Finally, we use "sleep" to wait for some arbitrary period of time to prevent notifications from being triggered multiple times if several podcasts were being downloaded in succession. In this case I chose to wait for 60 seconds. 54 We have now completed the process and can return to the top of the loop and resume waiting using inotifywait. 55 Sending Notifications to the User I mentioned above about sending notification messages to the user. In the Gnome desktop, notification messages appear from the centre of the top bar in a list. Other desktops or operating systems may have something similar. 56 To send a notification message to the notification area, you use the "notify-send" command. Simply follow notify-send with a quoted string and it will be displayed in the notification area. 57 podfetcherrornotify The second shell script is one which notifies the user of errors. I will call this "podfetcherrornotify". With this shell script we set up a watch on a file which contains any error messages from podfetch. This script is very similar to podfetchnotify. 58 The exceptions are With inotifywait we only monitor for "modify". There is no sleep command at the end of the loop. Instead we sleep for a few seconds just after getting the exit code from inotifywait. This helps prevent problems caused by race conditions. 59 Next we check the inotifywait exit code. If it was zero, then we read the error report file and send a notification message to the user containing that error message. 60 If it was not zero, then we check to make sure that the directory that should contain the error log exists. If it does not exist, then we send a notification message to that effect to the user and terminate the script. 61 If the directory exists, then we check to see if the error message file used for signalling exists. If the file does not exist, then we create it. 62 One of the reasons for an inotifywait error is that if the file that it is told to monitor does not exist, it cannot set up a watch condition. By creating the file we correct the cause of the error and allow inotifywait to operate normally. 63 Finally we increment an error counter and check to see if the limit is exceeded. If there are excessive errors, then send a notification message to the user and exit. The reason for this is to give the user an indication that the error notifications are not working for some reason and there may be a problem that needs looking into. 64 The error counter is reset every time the inotifywait exit status is ok, so occasional unexpected glitches should be something that is ignored. Of course podcast fetching errors are something that will probably happen only rarely if at all, so this final step may be seen as an unnecessary embellishment. 65 Installing the Scripts Next I will describe how to install and prepare the scripts to run. We need to perform the following steps. 66 • First, we need to create a directory to hold the scripts and their associated data files. • Next we need to create a directory to hold the downloaded podcasts. • Then we must copy the scripts to these directories and make them executable. • Then, we must edit the scripts to have the file path in the script match the locations of the new directories that we created. 67 • Then we need to install xmllint, or alternatively modify the download script to comment out the use of xmllint and enable the alternative method using grep and sed instead. • Then we need to run each script manually from the command line to check for errors. • If podfetch ran correctly, it should download the most recent 10 podcasts during this test. 68 Adding podfetch to the Crontab The above describes how to run the scripts manually. In order to fetch podcasts automatically, we need to add the podfetch script to the cron schedule. To do this, open a terminal. 69 Type "crontab -e", and then press return. A text editor should open up containing the crontab file. On Ubuntu, this editor is GNU nano. Enter the appropriate cron parameters. I will provide an example here for running it 12 minutes past the hour every three hours. 70 12 */3 * * * /home/username/pathtofiles/podfetch.sh 71 I won't explain cron in detail here. The example that I have just given should be good enough for most people. The "*/3" parameter will cause it to run every three hours. The "12" parameter will cause it to run 12 minutes past the hour when it does run. 72 Checking every three hours should be good enough for most people, but you can adjust that as you see fit. I would recommend however that you don't check more frequently than once per hour. Checking more frequently than necessary puts extra load on the distribution servers. It is very unlikely that you really do need each new episode the moment it is available. 73 I would also recommend changing the "12" parameter to some other random minute value. I would suggest avoiding on the hour or on the half hour, as a lot of other people are probably checking at those times, and it would be better to spread the load out more evenly over time. 74 The file path parameter should of course match the actual path to wherever you have located the script, including the correct user name. 75 Making the Notification Scripts Start Automatically The two notification scripts can be made to start automatically. The exact method to do this may vary according to distribution or desktop. 76 On Ubuntu this is done using the Startup Applications Preferences GUI program, which should come already installed. 77 I won't go into details on this here, it should be fairly self evident how to use it once you see it. What this program does is to create ".desktop" files in the ".config/autostart" directory in your home directory. 78 These ".desktop" files are all run automatically on start up. Once you have added the notification scripts, you will need to log out and then log back in to make them active. 79 Conclusion I this episode I explained how to write a set of simple shell scripts to automatically download each new episode of HPR as it comes out and to notify you of its arrival. 80 The download script described here is tailored specifically for use with HPR only. However, it was derived from a larger script that downloaded other podcasts as well, based on information read in from a text file. If you are feeling ambitious, you can add those features back into this to handle all of the podcasts that you listen to. 81 In a comment to another episode of HPR I had said that I would cover ID3 tags in MP3 files, but this episode is long enough now, so I will leave that subject for later. I look forward to seeing you again later on another episode of Hack Public Radio. # ====================================================================== podfetchdownloader #!/bin/bash # Fetch pending HPR podcasts listed in the HPR RSS feed. # 8-Jun-2026 # Licensed under GPLv3 or later. # ====================================================================== # Today's date and time as YYYYMMDDHHMMSS. podttimestamp=$( date +"%Y%m%d%H%M%S" ) # The absolute path to the script. This is necessary when running it # using a cron job. podpath="/home/me/Apps/hprfetch" # This is the absolute path to where to store the podcast files. podfilepath="/home/me/Music/Podcasts/HPR" # Create the full path names here for all the text files used. podcastsfetched="$podpath/podcastsfetched.txt" poderrorslog="$podpath/poderrorslog.txt" poderrorsreport="$podpath/poderrorsreport.txt" tmpoldurlssorted="$podpath/tmpoldurlssorted.txt" tmppodsnew="$podpath/tmppodsnew.txt" tmppodstodownload="$podpath/tmppodstodownload.txt" tmppodserrors="$podpath/tmppodserrors.txt" tmppodcastsfetched="$podpath/tmppodcastsfetched.txt" tmplog="$podpath/tmplog.txt" # The URL for the HPR RSS feed. PodURL="http://hackerpublicradio.org/hpr_rss.php" # Limit on number of podcasts to download. DownloadLimit=11 # Name of the podcast. PodName="Hacker Public Radio" # ====================================================================== # Check if the required paths exist. # If this path does not exist, cannot log the error. if [[ ! -d "$podpath/" ]]; then echo "$podttimestamp Error - Could not find $podfilepath." exit 1 fi # Where to store the podcast file fetched. if [[ ! -d "$podfilepath/" ]]; then echo "$podttimestamp Error - Could not find $podfilepath." >> $tmppodserrors # Copy the errors log from the temporary errors file to the permanent files. LogErrors exit 1 fi # ====================================================================== # Check if the podcast log exists. We read it before we write to it, # so it must exist or we will hang on it not being present. if [[ ! -e $podcastsfetched ]]; then touch $podcastsfetched fi # ====================================================================== # Delete the specified files if they exist. # This accepts multiple file names in a variable number of parameters. CleanupFiles () { # $@ accepts multiple parameters. for f in "$@"; do # Check if the file exists. if [ -e "$f" ]; then rm "$f" fi done } # ====================================================================== # Copy the errors log from the temporary errors file to the permanent files. LogErrors () { if [ -e $tmppodserrors ]; then # The permanent log. cat $tmppodserrors >> $poderrorslog # This file is monitored for display by other scripts. cat $tmppodserrors > $poderrorsreport fi } # ====================================================================== # Get the URL data from an RSS feed GetRSSURLData () { wget --timeout=20 --tries=3 -O - "$PodURL" | xmllint --xpath "//channel/item/enclosure/@url" - | cut -d'"' -f2 | sort > $tmppodsnew # This is an alternate method that does not use xmllint. # However, it is not as robust. If someone were to include the # first grep search pattern in their show notes, then it would # look for that as a valid tag and output the following text # as a URL. #wget --timeout=20 --tries=3 -O - "$PodURL" | grep " $poderrorsreport fi # Increment the error counter. count=$(( count + 1 )) if (( count > 3 )); then notify-send "Podfetch error: Excessive unknown errors, exiting." exit 1 fi fi done # ====================================================================== Provide feedback on this episode.
What if our obsession with “dangerous” sun is killing us?If you (recklessly) leave your urban office for lunch, you are told to yank your hat down low. If you (again, recklessly) let your kids dash into the backyard, you are told to slather them in sunscreen—or learn to live with the guilt.And yes, sun avoidance undoubtedly prevents some skin cancers, including the deadliest type, melanomaBut a recent study suggests sunlight contributes to hundreds of thousands of deaths every year in the United States alone—orders of magnitude more than the estimated 8400 annual US melanoma deaths.In this episode, we discuss evidence linking sun avoidance toalmost a million annual deaths in the US and Europe alone, exceeding the number caused by global military conflictsbreast, pancreatic, colon, and lung cancers, as well as heart disease, high blood pressure, and stroketo INCREASED risk of death in those diagnosed with sun-induced melanoma.Yes, you read that right; some melanoma deaths may be related to too little sunlight. (But do understand that this is complex--sunlight DOES cause melanoma. Well, some melanomas....)We also discuss why supplementing with vitamin D pills fails to remedy these terrible conditions, and what a thoughtful person can do instead, while staying safe.We hope you enjoy this episode, and that it helps you enjoy the sun again--thoughtfully, of course. References and further reading: Sunlight: Time for a Rethink?Benefits of oral Polypodium leucotomas extract in MM high risk patients (This is an ingredient in Life Extension's Shade Factor, mentioned in this episode by Dr. Gordon). Uses of Polypodium leucotomos Extract in Oncodermatology Calzari et alInsufficient Sun Exposure Has Become a Real Public Health Problem. Alfredsson L, Armstrong BK, Butterfield DA, et al. International Journal of Environmental Research and Public Health. 2020;17(14):E5014. doi:10.3390/ijerph17145014.Prospective Study of Ultraviolet Radiation Exposure and Risk of Cancer in the United States. Lin SW, Wheeler DC, Park Y, et al. International Journal of Cancer. 2012;131(6):E1015-23. doi:10.1002/ijc.27619.An Estimate of Premature Cancer Mortality in the U.S. Due to Inadequate Doses of Solar Ultraviolet-B Radiation. Grant WB. Cancer. 2002;94(6):1867-75. doi:10.1002/cncr.10427.Solar Ultraviolet-B Exposure and Cancer Incidence and Mortality in the United States, 1993-2002. Boscoe FP, Schymura MJ. BMC Cancer. 2006;6:264. doi:10.1186/1471-2407-6-264.Ecological Studies of the UVB-vitamin D-Cancer Hypothesis. Grant WB. Anticancer Research. 2012;32(1):223-36.Sunlight Exposure in Association With Risk of Lymphoid Malignancy: A Meta-Analysis of Observational Studies. Kim HB, Kim JH. Cancer Causes & Control : CCC. 2021;32(5):441-457. doi:10.1007/s10552-021-01404-6.Adulthood Residential Ultraviolet Radiation, Sun Sensitivity, Dietary Vitamin D, and Risk of Lymphoid Malignancies in the California Teachers Study. Chang ET, Canchola AJ, Cockburn M, et al. Blood. 2011;118(6):1591-9. doi:10.1182/blood-2011-02-336065.Is Prevention of Cancer by Sun Exposure More Than Just the Effect of Vitamin D? A Systematic Review of Epidemiological Studies. van der Rhee H, Coebergh JW, de Vries E. European Journal of Cancer (Oxford, England : 1990). 2013;49(6):1422-36. doi:10.1016/j.ejca.2012.11.001.An Ecologic Study of Cancer Mortality Rates in Spain With Respect to Indices of Solar UVB Irradiance and Smoking. Grant WB. International Journal of Cancer. 2007;120(5):1123-8. doi:10.1002/ijc.22386.Does Sunlight Prevent Cancer? A Systematic Review. van der Rhee HJ, de Vries E, Coebergh JW. European Journal of Cancer (Oxford, England : 1990). 2006;42(14):2222-32. doi:10.1016/j.ejca.2006.02.024.Heliovaccination: Solar mediated immunity against cancer. Uzoigwe CE. Experimental Dermatology. 2020;29(5):477-480. doi:10.1111/exd.14087.Beneficial Health Effects of Ultraviolet Radiation: Expert Review and Conference Report. Riedmann U, Dibben C, de Gruijl FR, et al. Photochemical & Photobiological Sciences : Official Journal of the European Photochemistry Association and the European Society for Photobiology. 2025;24(6):867-893. doi:10.1007/s43630-025-00743-6.A Blueprint for the Primary Prevention of Cancer: Targeting Established, Modifiable Risk Factors. Gapstur SM, Drope JM, Jacobs EJ, et al. CA: A Cancer Journal for Clinicians. 2018;68(6):446-470. doi:10.3322/caac.21496.Proportion and Number of Cancer Cases and Deaths Attributable to Potentially Modifiable Risk Factors in the United States, 2019. Islami F, Marlow EC, Thomson B, et al. CA: A Cancer Journal for Clinicians. 2024 Sep-Oct;74(5):405-432. doi:10.3322/caac.21858.Cutaneous Melanoma. Joshi UM, Kashani-Sabet M, Kirkwood JM. JAMA. 2025;334(23):2113-2125. doi:10.1001/jama.2025.13074.Sunlight, Vitamin D and the Prevention of Cancer: A Systematic Review of Epidemiological Studies. van der Rhee H, Coebergh JW, de Vries E. European Journal of Cancer Prevention : The Official Journal of the European Cancer Prevention Organisation (ECP). 2009;18(6):458-75. doi:10.1097/CEJ.0b013e32832f9bb1.Lessons Learned From Paleolithic Models and Evolution for Human Health: A Snap Shot on Beneficial Effects and Risks of Solar Radiation. Reichrath J. Advances in Experimental Medicine and Biology. 2020;1268:3-15. doi:10.1007/978-3-030-46227-7_1.PS-Vitamin D. American Academy of Dermatology (2022).American Cancer Society Guidelines on Nutrition and Physical Activity for Cancer Prevention: Reducing the Risk of Cancer With Healthy Food Choices and Physical Activity. Kushi LH, Byers T, Doyle C, et al. CA: A Cancer Journal for Clinicians. 2006;56(5):254-81; quiz 313-4. doi:10.3322/canjclin.56.5.254.Vitamin D, Sunlight and Cancer Connection. Holick MF. Anti-Cancer Agents in Medicinal Chemistry. 2013;13(1):70-82.Survivorship. National Comprehensive Cancer Network. Updated 2026-04-08.Keratinocyte Carcinoma. Wehner MR. JAMA. 2025;:2840731. doi:10.1001/jama.2025.18749.Public Awareness and Behaviour in Great Britain in the Context of Sunlight Exposure and Vitamin D: Results From the First Large-Scale and Representative Survey. Burchell K, Rhodes LE, Webb AR. International Journal of Environmental Research and Public Health. 2020;17(18):E6924. doi:10.3390/ijerph17186924.Behavioral Counseling to Prevent Skin Cancer: US Preventive Services Task Force Recommendation Statement. US Preventive Services Task Force, Grossman DC, Curry SJ, et al. JAMA. 2018;319(11):1134-1142. doi:10.1001/jama.2018.1623.Lifetime Sunburn Trajectories and Associated Risks of Cutaneous Melanoma and Squamous Cell Carcinoma Among a Cohort of Norwegian Women. Lergenmuller S, Rueegg CS, Perrier F, et al. JAMA Dermatology. 2022;158(12):1367-1377. doi:10.1001/jamadermatol.2022.4053.Cancer Prevention and Early Detection Facts & Figures. Rick Alteri, Deana Baptiste, Emily Butler Bell, et al. American Cancer Society (2025). Skin Cancer, Irradiation, and Sunspots: The Solar Cycle Effect. Valachovic E, Zurbenko I. BioMed Research International. 2014;2014:538574. doi:10.1155/2014/538574.Intense Solar Activity Reduces UrinarDawn Lemanne, MD Oregon Integrative OncologyLeave no stone unturned.Deborah Gordon, MDNorthwest Wellness and Memory CenterBuilding Healthy Brains
Send us Fan MailThis week on ASUG Talks, we learn about an AI framework developed by the software company to drive sales order processing improvements for a major agriculture company. Key InsightsHow SAP built the AI framework Business benefits driven by the frameworkHow other enterprises can embrace the framework. Related InsightsRead Mukesh's recent ASUG articleRegister for the July 28 Community Conversation webcast, "ABAP Platform in SAP S/4HANA and SAP S/4HANA Cloud Private Edition 2025 – Overview & Highlights"Read OG&E's RISE with SAP projectMore from ASUG Subscribe the weekly First Five newsletterFind your local ASUG Chapter Register for ASUG Tech Connect
Happy Friday, my friend! Who else has been watching this wild World Cup? I might be in the minority here, but I’m pumped for the finals this weekend. Let’s go, Argentina! ANYWAY Thank you so much for tuning into the Homebrew Happy Hour podcast!… THE home brew #podcast where we answer all of your home brewing questions and discuss anything related to craft beer! For this, my 485th episode, I’m excited to have Ms. Lorena Evans on as my guest host. Spoiler (and let me know in the comments below if you even read this far) – I’m about to make Lorena my full time co-host!!! I’ll talk about it on a future episode but I think I’ve sealed the deal. More info to come! A NOT SO SUBTLE REMINDER: If you appreciate the things we do here at Homebrew Happy Hour, consider joining our Trub Club! — https://www.patreon.com/bePatron?u=21132635 On Today’s Show: Did I Ruin My Beer? + Extract Wars & Kettle Sizing! | Episode 485 00:00:00 – 00:12:01 Patreon & Small Talk00:12:02 – 00:28:44 Pressure Fermentation00:28:25 – 00:44:34 Salting Tap Water00:44:35 – 01:05:46 To Sparge or Not to Sparge Links for this episode:CellarScience Instant Water: https://morebeer.com/collections/cellarscience%C2%AE-instant-water%E2%84%A2?a_aid=HomebrewHappyHourCellarScience Premium Dry Yeast: https://morebeer.com/collections/cellarscience/index?a_aid=HomebrewHappyHourFLOTit 2.0: https://amzn.to/3NhMRnC We want to hear from you! If you have a question that you'd like us to discuss on a future episode, please click on the “Submit a Question” link at the top of our website or you can now call in your questions via our questions hotline @ 325-305-6107 and leave your message after the beep. Let us know what you think and enjoy the show! cheers, joshua ———————– Thank you to our show's sponsor, Hops Direct! Family owned and operated, Hops Direct provides a wide variety of hop selection and ships directly to your door. Learn more by visiting https://hopsdirect.com/?utm_source=HHH&utm_medium=link&utm_campaign=HHH+link ————————– CellarScience offers premium dry yeast that delivers higher cell counts than typical liquid pitches, meaning you get a stronger, healthier fermentation without the hassle. The best part? You can Direct Pitch right into your wort—no starters, no waiting, just brewing. Whether you need their new ‘WEST COAST’ strain for a classic American IPA, or ‘JUNGLE’ for massive fruity esters, they've got your next batch covered. Join a recipe receiving tier of our Trub Club today because every kit that ships out now includes premium CellarScience Yeast, join at https://www.patreon.com/HomebrewHappyHour ————————– Real innovation in base malt doesn’t come around often. But as the world's largest producer of specialty malt, Viking is changing the game. Sourced strictly from local farmers in Northern Europe—where harsh winters naturally reduce the need for chemical pesticides—Viking delivers pristine, non-GMO barley that consistently wins gold medals at major pro and homebrew competitions. Because of direct importing, you get access to this exact same pro-level quality at a price that easily competes with standard, cheaper domestic malts.Join a recipe receiving tier of our Trub Club today because every kit that ships out now includes premium Viking Malt, join at https://www.patreon.com/HomebrewHappyHour————————– This episode is brought to you by Brewer’s Friend! Brewing beer at home isn't just about the ingredients, it's about precision. And that's where BrewersFriend.com comes in. Whether you're dialing in your very first recipe or perfecting your hundredth, Brewers Friend gives you the tools to brew with confidence. Their recipe builder, mash calculators, and water profile database helps take the guesswork out of the process so you can focus on what matters: making great beer! Plus, Brewers Friend isn't just software, it's a community of passionate homebrewers, sharing recipes, tips, and feedback. It's like having a brew club in your pocket! Head over to BrewersFriend.com today and take your homebrewing to the next level. Use promo code HAPPYHOUR to save 25% OFF premium memberships! That's BrewersFriend.com…because better brewing starts with better tools! Click here to use our link: https://bit.ly/3N7uQbm ————————– Become a Patron! Reminder that these episodes are ultimately made possible because of YOUR support. Consider becoming a member of our TRUB CLUB via our Patreon page and receive perks such as merch, exclusive group access and content, recipes, and some tiers even get monthly recipe kits mailed to you! https://www.patreon.com/HomebrewHappyHour #homebrewing #homebrewers #craftbeer #beer #brewing #craftbrew #kolsch #webcast #show
One of the most essential coping skills for building real confidence is mindful acceptance. This is the practice of noticing that fear, self-doubt, and self-consciousness are present and... that's ok. Henry puts it simply: you're acknowledging there's a passenger on the bus. You're just not letting that passenger drive. We'll also take some time to name and untangle the harsh inner critic. That's the voice that pretends to be accurate self-assessment but is usually something absorbed from a critical adult long ago and we've just pressed play on ever since. The three key questions Henry raised for distinguishing the harsh inner-critic from your true voice are: Does it attack? Does it use fear and shame? Is it absolute or extreme? If the answers is "Yes" to any of the above, then that's your inner-critic. Your authentic voice is gentler, clearer, and never tries to motivate through fear or shame. Simply acknowledging the difference can take the power away from the inner-critic. About: The Joy Lab Podcast is an Ambie-nominated podcast that blends science and soul to help you cope better with stress, anxiety, and depression. It's hosted by integrative psychiatrist Dr. Henry Emmons and holistic mental health researcher Dr. Aimee Prasek. The podcast is best paired with the Joy Lab Program (get your 7-day free trial!). Bonus: spread some joy and keep this podcast ad-free by donating (Joy Lab is powered by the nonprofit Pathways North and your donations are tax-deductible). Listen & follow the Joy Lab Podcast on your favorite listening app: Spotify | Apple | YouTube Full transcript available here. Sources and Notes for our Element of Confidence: Joy Lab Program: Take the next leap in your wellbeing journey with step-by-step practices to help you build and maintain the elements of joy in your life. Start your 7-day free trial now. Related episodes about imposter phenomenon: Imposter Syndrome is a Myth [ep. 175] What Imposter Syndrome Really Is [ep. 276] Book: The Confidence Gap by Russ Harris, PhD Book: Confidence Culture by Shani Orgad, PhD & Rosalind Gill, PhD Bandura. Self-efficacy: Toward a Unifying Theory of Behavioral Change. Access here. Baumeister et al. Does High Self-Esteem Cause Better Performance, Interpersonal Success, Happiness, or Healthier Lifestyles? Access here. Donnelly et al. Do people know how others view them? Two approaches for identifying the accuracy of metaperceptions. Access here. Hayes et al. Acceptance and Commitment Therapy as a Unified Model of Behavior Change. Access here. More about Victor Frankl's work from VFIA. Common Questions: Q: How do I stop my fear and self-doubt from getting in the way every time I try something new? A: This episode introduces mindful acceptance, the skill of noticing uncomfortable feelings like fear, doubt, and embarrassment without fighting or avoiding them, so they don't hijack your actions. With this skill, the focus doesn't have to be about making the feelings go away, it's more about learning to move forward while they're present. Q: How do I know if the critical voice in my head is giving me useful information or just tearing me down? A: Here are some important point to help you distinguish your harsh inner critic from your true voice: The inner critic attacks, uses fear and shame as motivation, and deals in absolutes. Your true voice is gentler, more nuanced, and never tries to hurt you. Key moments: [00:00] Welcome back to the Element of Confidence — recap of last episode's definition: confidence as trust and willingness to act [00:30] How we'll build confidence: Mostly Acceptance and Commitment Therapy (ACT) strategies and Dr. Russ Harris' framework [01:00] First step: mindful acceptance — noticing rather than judging, allowing rather than fighting [01:30] What we're accepting: the uncomfortable feelings that arise when we wish we felt confident — nervousness, embarrassment, fear [02:30] Henry: acceptance is not resignation and not agreement with the anxiety [03:00] What acceptance actually is: "I notice I'm feeling anxious. I'm going to take action anyway." [03:30] The bus metaphor: fear and self-doubt are passengers — they don't need to drive [04:00] Why this matters: confidence doesn't come from feeling good first; it comes from acting despite not feeling good [04:30] Aimee's fellowship interview story: knowing all the behavior change theory, then getting a question about Boston housing [05:00] Pterodactyls, not butterflies — the full physical panic experience [05:30] Thirty minutes of talking to suppress the feelings, which only made them worse — the fellowship did not come through [06:30] Henry shares his own story: giving a large talk despite genuine anxiety, using mindful acceptance in real time [07:30] What shifted during the talk: nervousness moved to the background, attention shifted to connection with the audience [08:00] Genuine confidence appeared — not because anxiety was gone, but because he was succeeding despite it [08:30] Mindful acceptance doesn't mean not feeling uncomfortable — it means seeing clearly and choosing your actions anyway [09:30] The performance bell curve: a little anxiety is actually good for performance; fighting it isn't the goal [10:30] Experiential avoidance: using effort to suppress uncomfortable thoughts, emotions, and sensations to feel safer short-term [11:00] The Good Place medium place metaphor: warm beer and marching band music — feeling safe but not really living [11:30] How avoidance is protective in the short term but reinforces the idea that you can't handle the situation [12:30] Irony of avoidance: it boosts the scary power of what we're avoiding; the world gets smaller, anxiety increases [13:00] The brain is blunt — it can't fully distinguish fear of survival from fear of public speaking or starting a new career [13:30] We have to train a willingness: not enthusiasm for discomfort, but openness to experiencing it as part of skill-building [14:00] Henry: avoidance accumulates — the thing avoided gets bigger and scarier, and you sacrifice what you actually wanted [15:00] Social anxiety is up in recent years — fear of rejection is one of the most common mental health challenges [16:00] The brain doesn't distinguish social threats from survival threats — the amygdala alarm sounds equally loud [16:30] You can train your nervous system: every small forward step builds a new neural pathway and builds confidence [17:30] Naming the inner critic: the harsh, self-critical voice that rides along during experiential avoidance [18:00] Aimee's dual monologue during the fellowship interview — speaking outward and critiquing herself inward simultaneously [19:30] The inner critic may sometimes have useful information — and that's worth extracting [20:00] When the information is useful (you don't have the skill yet) versus when it's just harsh and paralyzing [20:30] The inner critic is usually a voice absorbed from a critical adult long ago — pressed play on ever since [21:30] Mindful acceptance: notice the voices, accept they're here, create space and retain energy rather than getting wrapped up [22:00] Henry: the key to working with the inner critic is simply realizing it's not you [22:30] Your authentic voice is gentler, clearer, and never tries to motivate through fear or shame [23:00] How to identify the inner critic: Does it attack? Does it use fear and shame? Is it absolute or extreme? [24:00] Your true voice is nuanced: "This is hard. I'm learning. I'm not there yet." [24:30] Once you recognize the inner critic, something shifts: "Ah, there's that voice again" — like a neighbor's dog barking [25:00] Extract any grain of truth, let the inflated story go, and move forward [26:00] Mindful acceptance: notice the voice, accept it's there, but don't accept what it says — and move forward anyway [26:30] Questions for identifying inner critic vs. true voice — in the show notes and in the Joy Lab Program Experiment [27:00] Preview of next episode: working more with the thoughts that rise up — what to do after you notice them [27:30] Three closing pieces of wisdom: Jon Kabat-Zinn on being awake, Carl Jung on the terror of full self-acceptance, Carl Rogers on the paradox that makes change possible Like and follow Joy Lab on Socials: Instagram Linkedin Facebook YouTube Please remember that this content is for informational and educational purposes only. 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This show has been flagged as Clean by the host. 01 Introduction In this episode I will describe how to calculate elapsed time in bash or other shell scripts. While this may sound like a very simple and basic thing to do, there is a slightly more complex aspect to it if you wish to calculate elapsed time to a higher resolution than one second. 02 There are many reasons for calculating elapsed time in a shell script. For example you may wish to simply report how long an operation took to run. Another reason may be that you are trying to speed up a script and need to calculate benchmark data to see how different alternative methods perform. 03 What may seem like a simple task gets a bit more complicated if you want to do it for multiple different operating systems even if they are all unix related, as we shall see. -------------------- 04 Operating Systems Tested For the purposes of this episode, I ran tests on the current version of the following operating systems. Alma Alpine Debian FreeBSD OpenBSD RaspberryPi OpenSuse Ubuntu 2604 Alma is a close copy of Red Hat that we can take as representing Red Hat style distros. -------------------- 05 Simple Low Resolution Timing I will start with the simple and obvious method before describing the less obvious ones. This uses the date command to get the current time in seconds since the unix epoch. This is simply date '+%s' 06 Save this to a variable using whatever method you prefer. For example. starttime=$(date '+%s') 07 Next, do whatever operations it is you wish to time. Use the date command to get the current time again. endtime=$(date '+%s') 08 Now simply subtract the start time from the end time using shell arithmetic. This should be very obvious and basic. -------------------- 09 Higher Resolution Timing However, suppose we wish to measure time to greater than one second of precision. We need to do two things. The first is to obtain the current time at a higher degree of precision. The second is to conduct the calculations to a higher degree of precision. 10 Unfortunately, the standard time precision for POSIX shells seems to be 1 second. Some shells offer a higher precision, but others do not. Furthermore, standard shell arithmatic uses integer, which limits calculations to 1 second of precision. -------------------- 11 Bash High Resolution Shell Variable Fortunately, bash is one that does offer a high precision date. If you are using bash 5.0 or newer, there is a shell variable called EPOCHREALTIME which offers time since the the unix epoch (that is, since the first of January 1970, at 00:00:00 UTC) in seconds to 6 decimals of precision. 12 Example echo $EPOCHREALTIME 1779634800.184926 13 This is related to the similar bash variable known as EPOCHSECONDS which gives the number of seconds since the unix epoch. 14 Example echo $EPOCHSECONDS 1779634800 15 So if you are using bash, measuring time is very simple. -------------------- 16 But is it Really Bash? Is your script however actually using bash? Debian and derivatives actually have two shells. The first, the interactive shell is bash. The second, the non-interactive shell is dash, which stands for "debian almquist shell". 17 If you open a terminal, you get bash. If your script starts with a "bin/bash" shebang line, you get bash. However, if your script starts with a "bin/sh" shebang line, you get dash. Some people find themselves getting caught out by this one when they try something out in a terminal but find that it doesn't work in their script which started with "bin/sh". 18 Many other, but not all, Linux distros use bash for both the interactive and non-interactive shells, so "bin/sh" and "bin/bash" work the same with those ones. So if you intend to use bash, make sure your script calls for bash in the first line. -------------------- 19 The SHELL Variable So how can a script tell what shell it is running under? There is a shell variable called "SHELL" which will tell you the name of the shell. Well, sort of. 20 On Debian and derivatives "SHELL" will say "bash" regardless of whether the actual shell is bash or dash. On some other operating systems "SHELL" will simply say "sh" even if it is something else entirely. So we need to do some additional levels of checking to see what we have. 21 To start with though, here's what each of the test distros reports for SHELL. Alma : bash Alpine : sh Debian : bash FreeBSD : sh OpenBSD : ksh Raspberry-Pi : bash Suse : bash ubuntu2604 : bash -------------------- 22 Bash Versus Dash First, let's try to see which ones are bash and which ones are dash. The first thing we can check is for the shell variable BASH_VERSION. 23 Example echo $BASH_VERSION If the shell is bash, then it will report a version string. If the shell is not bash, then it will return an empty value. 24 Using this test, we can see that Alma and Opensuse are indeed using bash. We however need to check Debian, Raspberry Pi, and Ubuntu when running in an "sh" script. To check this we can use the "which" command to see what "sh" actually is. 25 Example echo $( ls -l $(which sh ) | rev | cut -d" " -f1 | cut -d/ -f1 | rev ) 26 "which sh" shows us the path to "sh" However, that is a link so we need to use "ls -l" to find the actual executable. "rev" reverses the string. 27 "cut" takes the first element separated by spaces. The second "cut" takes the first element separated by the "/" characters. The final "rev" takes that string and reverses it again to get it in the correct order. 28 In the case of Debian, Raspberry Pi, and Ubuntu it tells us that this is "dash". -------------------- 29 Openbsd Openbsd reports its shell as "ksh", which stands for Korn Shell. It is indeed Korn Shell, so we simply leave that one as is. -------------------- 30 Alpine and Freebsd Next we have Alpine Linux and Freebsd, which both report as "sh". In the case Freebsd there doesn't appear to be any further we can go that I am aware of. It's simple "sh". It is a basic POSIX shell which seems to be similar to the original unix shell, the Bourne Shell. Older versions of Freebsd used a different shell known as tsch (the C shell), but I haven't tested that so I will ignore that here. 31 With Alpine Linux however, we can get the actual shell using the same method that we used for Debian Linux. This reports as being "busybox". 32 Busybox is a limited shell intended for use in embedded systems. Alpine was originally an embedded distro, but some people started using it for containers. Alpine is Linux, but it is not GNU/Linux, and there are a number of areas which can trip you up if you are not aware of them. So, be extra careful if you are using it for anything, and test everything. -------------------- 33 Summary of Actual Shells Here is our revised list with the actual shell used when asking for "sh", so far as we can determine. Alma : bash Alpine : busybox Debian : dash FreeBSD : sh OpenBSD : ksh Raspberry-Pi : dash Suse : bash ubuntu2604 : dash 34 There are other shells, but none of them are the default shell for any of the distros on our list, so I haven't tested them. -------------------- 35 Solutions for Measuring Time Now we need to find solutions for bash, dash, ksh, sh, and busybox. -------------------- 36 Bash For bash, we can simply use EPOCHREALTIME, as mentioned above. -------------------- 37 Dash For dash, we can use the date command. This is a very conventional method, and is probably the first answer that anyone would give for this situation. However, while it will work in most cases, it will not work in all cases, so it is not a universal solution. 38 To use date we simply call it with the correct format string. This uses %s to get seconds since the epoch, and %N to get nanoseconds of the current second. If you put a decimal separator between the two it will appear in the output. You can use the correct decimal separator for your locale, but I won't go into that here. Instead I will just assume a period or dot. 39 Example date '+%s.%N' 1779634800.358916385 -------------------- 40 Problems with Date on Alpine and Openbsd Date will work for bash, dash, and sh on Freebsd. However it will not work for ksh on Openbsd, or for busybox on Alpine. 41 With busybox on Alpine, it simply ignores the %N format specifier and prints out the epoch in seconds only followed by the decimal separator. = Example date '+%s.%N' 1779634800. 42 With ksh on Openbsd it prints the epoch in seconds followed by the decimal separator and then the %N as a literal N. date '+%s.%N' 1779634800.N 43 Fortunately we have alternatives for these two cases. -------------------- 44 Openbsd Openbsd has the "ts" or timestamp utility installed by default. ts prints a time stamp in front of every line it receives from standard input. I won't go into details on all aspects of ts here, I'll leave that to someone else. Instead I will focus on how to use it for our specific purposes here. 45 We need to provide a format specifier to ts, which in this case is "%.s" We also need to provide something for standard input, or otherwise ts will simply sit there and wait for input. So what we need to do is to echo nothing through a pipe to ts while also giving ts the proper format specifier. 46 Example echo | ts "%.s" 47 This will output the epoch time in seconds to six decimals of precision. ts is installed in Openbsd and Freebsd by default and can be used in either. It can also be installed in many other distros. -------------------- 48 Busybox on Alpine None of the methods discussed so far will work for busybox on Alpine though. However there is a way, but it's a bit non obvious and somewhat hacky. 49 Busybox includes a command called "adjtimex". This is normally used to adjust the time hardware. However if it is run without arguments, it will report the current settings. 50 These include the current epoch time in seconds , and in another field the time in microseconds. These are reported as key value pairs. So what we need to do is to do the following 51 Run adjtimex Capture the output. Grep for "time.tv_sec" Grep for "time.tv_usec" Use cut to extract the time value in each case. Use tr to get rid of excess spaces in each case. Combine the two in a string with a decimal separator between them. 52 This takes a total of 4 lines of shell script. I will just describe them breifly here, see the show notes for details. 53 First we want to capture the output of adjtimex in a single operation. Run adjtimex and pipe the output through grep to capture lines containing "time.tv_" and save this to a variable. # Extract the current high resolution time from adjtimex. # We want two key value pairs, identified by time.tv_sec and time.tv_usec. tvals=$( adjtimex | grep "time.tv_" ) 54 Next echo the contents of this variable and pipe it through grep, cut, and tr to get first the seconds and then the microseconds while also removing excess spaces. Save these to two separate variables. "time.tv_sec" is the time in seconds since the epoch. "time.tv_usec" is the number of microseconds in the current second. # Get the time since the unix epoch in seconds and micro-seconds. timesec=$( echo "$tvals" | grep "time.tv_sec" | cut -d: -f2 | tr -d " " ) timeusec=$( echo "$tvals" | grep "time.tv_usec" | cut -d: -f2 | tr -d " " ) 55 Adjtimex does not zero pad the microsecond time value to provide leading zeros, so we need to take care of this using printf before we can append it to the seconds value. We didn't need to do this with date where the %N format character does this automatically. In this instance, the printf format string is '%06d' padusec=$( printf '%06d' $timeusec ) Now, combine these into a single number with a decimal separator by using simple string concatenation. # Combine them into a single number. timehires="$timesec"".""$padusec" -------------------- 56 Summary of Methods Let's summarize where we are so far in terms of methods we can use to get the current time as a high resolution number. Alma : use EPOCHREALTIME or date Debian (bash) : use EPOCHREALTIME or date Raspberry-Pi (bash) : use EPOCHREALTIME or date ubuntu2604 (bash) : use EPOCHREALTIME or date Suse : use EPOCHREALTIME or date Debian (dash) : use date Raspberry-Pi (dash) : use date ubuntu2604 (dash) : use date Alpine : use adjtimex and parse the output FreeBSD : use date or ts OpenBSD : use ts -------------------- 57 Other alternatives There are a few alternatives that we haven't discussed yet. 58 Bash with Dash In the case of Debian, Raspberry Pi, and Ubuntu running dash, since bash is available it is possible to write a separate bash script which simply echos EPOCHREALTIME and then call it from the dash script and capture the output. While this would work, there's probably not a lot of point to it. If you can rely on bash being there, then just change the first line of the script and make it a bash script. 59 Adding Packages to Alpine The ts or timestamp utility is a common unix utility that can be installed if it is not present by default. This does produce high resolution timestamps on Alpine. On Alpine Linux this comes as part of the "moreutils" package. To add the package, use the following sudo apk add moreutils echo | ts "%.s" 1779634800.959948 60 You can also add the GNU coreutils, which will provide a high resolution date command which works like in the other examples. To add the package use the following sudo apk add coreutils date '+%s.%N' 1779634800.212897332 61 If you can install more packages into your Alpine system, either of the above two is probably going to be preferable to parsing the output of adjtimex. 62 Custom Timestamp Programs You can also write a very short program in python, perl, tcl, or some other language and have it output the current epoch time. I won't discuss that here though. -------------------- 63 Calculating Time Differences Shell arithmetic is integer only. If we wish to use high resolution timing data, we need to do something so we don't lose the precision we have worked so hard to get. There are several possible solutions. 64 Change the Time Base One method is to change the time base from seconds to milli, micro, or nanoseconds. This can be done by simply multiplying the time values by the appropriate amount (e.g. 1000, 1,000,000, etc.) before subtracting them. This allows for integer arithmetic on high resolution values without losing precision. 65 Use the Shell bc Arbitrary Precision Calculator The bc command line calculator will perform calculations using real numbers and is easy to use in scripts. It is present by default in most distros. echo "scale=9; $endtime - $starttime" | bc where endtime and starttime are variables containing time values. 66 However, for some inexplicable reason, neither Debian nor Opensuse install it by default. It is present in Ubuntu and Raspberry Pi which are Debian derivatives, and it can be added to distros which lack it. 67 Use awk awk can also perform calculations using real numbers and it is present in nearly all distros including in all of the ones we tested here. echo "$endtime $starttime" | awk '{printf "%.6fn", $1 - $2}' -------------------- 68 Benchmarks And of course no comparative evaluation would be complete without benchmarks where we see how each method compares to another in terms of speed. In the benchmark test I ran each method in a loop through multiple iterations, measured the elapsed time, subtracted out the time for an empty loop, and then compared it to alternate methods. For anything other than EPOCHREALTIME, the empty loop time is negligible and has no real effect on the results. 69 Rather interestingly I came across a bug which caused date to run very slowly if called immediately after using EPOCHREALTIME in bash. The effect of the bug was to make the date benchmark test roughly 24 times slower. This has been fixed in newer releases, but if you are using an older distro release then beware of this bug. I was able to get around it either putting a sleep delay between benchmarking EPOCHREALTIME and benchmarking date, or by simply testing date before testing EPOCHREALTIME. 70 To be able to conduct additional tests I installed ts in Ubuntu and Alpine, and the GNU version of date in Alpine. 71 EPOCHREALTIME Versus date in Ubuntu 2604 bash The EPOCHREALTIME method is 3103 times faster than date. However, when the same test is run on Ubuntu 2404 when the date test is run before the EPOCHREALTIME test, EPOCHREALTIME is 1240 faster than date. Other Linux distros show performance to Ubuntu 2404. It appears that a side effect of fixing whatever the bug is has the effect of slowing down date. However, this is probably not a significant issue in normal circumstances. 72 date versus ts in Ubuntu 2604 bash The date method is 3.7 times faster than ts 73 date versus ts in Ubuntu 2604 dash The date method is 4.9 times faster than ts 74 date versus ts in Freebsd sh The date method is 2.5 times faster than ts 75 date versus adjtimex in Alpine Busybox The date method is 6.0 times faster than adjtimex 76 date versus ts in Alpine Busybox The date method is 20.0 times faster than ts 77 bc versus awk in Ubuntu 2604 I compared calculating the difference between two numbers when using bc versus awk. The difference is negligible, with bc being only 7% faster than awk. 78 Conclusion for Benchmarks Based on these results, if you need to measure elapsed time to high resolution and care about runing the command with as little overhead as possible, then the order of preference should be the following. 79 If you are using a newer version of bash, then use EPOCHREALTIME. If that is not available, then use date, provided it allows for high resolution times. If the above two cannot be used, then use ts. If you are using Busybox and cannot install either GNU date or ts, then use adjtimex. Date is the closest in terms of being the universal portable solution, but it does not work in all cases. 80 I have not compared different platforms to each other in terms of performance, as that would be a much more involved problem that is outside the scope of this episode. However, different operating systems implement different commands in different ways. 81 For example, on Openbsd and Freebsd, ts appears to be an ELF binary. That is, it is executable machine code, possibly written in C. On Ubuntu however, ts appears to be a perl script. As a result of this, the advantage that date has over ts is much less in Freebsd than it is with Ubuntu (and likely other Linux distros) as on Freebsd it doesn't need to load a perl interpreter to run ts. -------------------- 82 Overall Conclusion You no doubt thought that measuring elapsed time was going to be so simple, and how could someone get an entire podcast out of such a simple subject? And yet here we are half an hour later with just a basic overview of the subject. 83 I hope you found this interesting and informative. Please let us know in the comments if you think that I have done anything incorrectly, or if you have another way of doing things. I hope to see you all again in another future episode of HPR. -------------------- Provide feedback on this episode.
Would love your feedback send us a Text MessageRachel Streeter is the founded of Sacred Stones Shamanic Centre in Bexhill on Sea East SussexShamanism has truly opened Rachel eyes to a new and authentic way of serving others and progressing in her own spiritual practice.Rachel qualified as a Therapeutic Counsellor and clinical Hypnotherapist before moving down from from London to the South coast in 2007 and launched her first business called Calm Farm which offered therapeutic counselling and clinical hypnotherapy for adults, After being asked to develop wellbeing workshops for teenagers at Hastings college in 2012 Rachel realised how much support was needed for young people suffering from anxiety and low self esteem, Rachel developed a Community Interest Company, (CIC) called Remarkable Me which specialised in running low cost, after school programmes to support children and young people with mental healing issues and learning difficulties as well as their families.scaredstones.org.ukShow jingle To play after show jingle Paula Mary is a Shamanic Practitioner and Energy Healer. Psychic Medium and Meditation Teacher too. Paula Mary specializes in Psychic Surgery know as Trance Healing. Her work involves a diagnostic journey first on a client, Paula goes into trance during her Shamanic Practice. Shamanic Practice includes, Soul Retrieval, Power Retrieval, Fluid and Solid energy Extract ( energy attachments) Ancestral Healing, Past life Healing, Curse Removal, House Clearing. Workshops in Journey into the lower and middle and upper world. For more information please email Paula Mary on Thepsychicclinic@aol.com Paula also is a Psychic Medium Thepsychicclinic.comthepsychicclinic@aol.comSpiritual Surgery is a Development ShowFollow The Spiritual Surgery Podcast on:Facebook The Spiritual Surgery Podcast Twitter: Spiritual Surgery ShowInstagram: the_spiritual_surgery_podcastThepsychicclinic.com Email:SpiritualSurgery@thepsychicclinic.com or Thepsychicclinic@aol.comfollow Paula Mary, The Psychic Clinic on Facebook Please if you like the show please review as this helps the Podcast Charts Thank you in advance
Stop trying to make one perfect ad. The brands winning on paid social are building a machine that makes 50 or 100 good videos and letting the data decide what scales.In this episode of The Unlock, Oliver Bruce breaks down why the old model of one big hero ad is dying, how AI tools like Opus Clips have changed the economics of creative production, and the exact testing framework for deploying high volume creative on Meta.The old paid social playbook was simple. Build one hero video, put your budget behind it, let it run for months. Try that today and you burn through budget in a week. The algorithm cares about engagement, retention and relevance, not your production cost. Creative lifespan is now measured in days and hours. You do not need one perfect ad. You need 50.Meta and TikTok are content hungry machines. Give them two videos and the audience exhausts fast, then your cost per acquisition skyrockets. That is ad fatigue. Give them 50 or 100 different hooks and the algorithm finds pockets of profitability across your total addressable market.The friction is production. Opus Clips solves it. It turns one long form recording into 15, 20 or 40 short form clips with dynamic captions, speaker framing and virality scoring. Record one 30 minute conversation and you have a month of creative in half an hour.Oliver shares the four step loop. Record dense anchor content. Extract clips with Opus Clips and quality control the hooks. Run a dynamic creative testing matrix on Meta with small budgets. Then double down on the winners and feed the insight back into your next recording.Key topics covered: Why the one hero ad model is dead in paid social What the algorithm actually rewards now Why creative lifespan is measured in days, not months How ad fatigue spikes your cost per acquisition How Opus Clips changes the unit economics of creative The four step loop for deploying high volume creative How to run a dynamic creative testing matrix on Meta Why fast iteration beats big production budgets Key takeaway: The brands dominating paid social are not the ones with the biggest budgets. They are the ones with the fastest iteration cycles.Sponsored by Incard. Sign up now. All your finances. One platform. For 2% Cashback for year 1 on Ads, SaaS, Travel and other everyday business expenses. Uncapped. Here's your promo code: UNLOCK2026 https://www.incard.com/?fpr=theunlockMore from Oliver:Instagram: https://www.instagram.com/oliverbrucefounder/YouTube: https://www.youtube.com/@TheUnlockOliverBruce PinPoint Media: https://pinpoint-media.global/ Apple Podcast: https://podcasts.apple.com/gb/podcast/the-unlock-with-oliver-bruce/id1526266908Connect with Oliver: https://www.linkedin.com/in/oliverbruceonline/
Preview for Later Today: Iran's Potential for Nuclear Weaponization. Henry Sokolski warns that Iran's Bushehrreactor contains significant spent fuel. He estimates this fuel holds enough plutonium for hundreds of bombs, which could be extracted quickly, complicating views on Iran's nuclear energy program. (5)1951
Hub Headlines features audio versions of the best commentaries and analysis published daily in The Hub. Enjoy listening to original and provocative takes on the issues that matter while you are on the go.0:22 - The most overlooked aspect of the new West Coast pipeline could be the most consequential, by Jack M. Mintz6:21 - The Carney government's expanding power to identify Canadians online, access their data—and punish them, by Graeme GordonThis program is narrated by automated voices. To get full-length editions of popular Hub podcasts and other great perks, subscribe to the Hub for only $2 a week: https://thehub.ca/join/hero/Subscribe to The Hub's podcast feed to get all our best content:https://tinyurl.com/3a7zpd7e (Apple)https://tinyurl.com/y8akmfn7 (Spotify)xWatch The Hub on YouTube: https://www.youtube.com/@TheHubCanadaThe Hub on X: https://x.com/thehubcanada?lang=enCREDITS:Alisha Rao – Producer & Editor Hosted on Acast. See acast.com/privacy for more information.
Los antioxidantes tienen un importante potencial para reducir el desarrollo de aquellas enfermedades que actualmente mas afectan a la población mundial (virus, enfermedades cardiovasculares, tumorales y neuro-degenerativas). Como resultado de tal reconocimiento, los antioxidantes han pasado a ser crecientemente considerados por la población como moléculas cuyo consumo es sinónimo de salud. Puede obtener este Programa en LA Farmacia Natural en Los Angeles, Van Nuys, Huntington Park, El Monte, Arleta, Pico Rivera, Long Beach y en Burbank o llamando a la Línea de la Salud, al 1-800-227-8428 si desean que se lo enviemos a su casa
Treat YouTube as your most powerful evergreen sales asset, not an entertainment channel, and it becomes a discovery engine that generates high intent leads on autopilot.In this episode of The Unlock, Oliver Bruce breaks down why YouTube is the most underused channel for B2B and high ticket B2C sales, and how to turn it into a revenue generating asset using a simple four step playbook.YouTube is the second largest search engine in the world, owned by the largest. A long form video that solves a high value problem gets indexed and searched for years. Someone finds it at the exact moment they need the answer. That is high intent discovery.YouTube Shorts changed the model. Shorts push high retention content to people who have never heard of you. They earn attention. Long form earns trust. Most brands do one or the other and fail. You need both. Shorts for reach and discovery, long form for depth, authority and conversion.Oliver shares the four step playbook. Define the core problem your ideal client searches for. Record a 20 minute anchor video that solves it. Extract the sharpest moments as vertical shorts. Run a distribution loop that links viewers back to the long form video. By the time a viewer books a call, they are pre sold.If you are a CMO, a business owner or a founder selling a high ticket offer, you do not need a million views. You need 500 of the right people.Key topics covered: Why YouTube is the most underused channel for B2B and high ticket sales How YouTube works as a search engine, not just a video platform Why long form video is an evergreen asset that compounds How YouTube Shorts drive discovery to cold audiences Why you need both shorts and long form to convert The four step playbook for generating high intent leads How to define the problems your ideal client actually searches for Why ICP matters more than vanity metrics Key takeaway: YouTube is not for vloggers. It is a scalable, evergreen sales asset that turns your expertise into high intent leads on repeat.Sponsored by Incard. Sign up now. All your finances. One platform. For 2% Cashback for year 1 on Ads, SaaS, Travel and other everyday business expenses. Uncapped. Here's your promo code: UNLOCK2026 https://www.incard.com/?fpr=theunlockMore from Oliver:Instagram: https://www.instagram.com/oliverbrucefounder/YouTube: https://www.youtube.com/@TheUnlockOliverBruce PinPoint Media: https://pinpoint-media.global/ Apple Podcast: https://podcasts.apple.com/gb/podcast/the-unlock-with-oliver-bruce/id1526266908Connect with Oliver: https://www.linkedin.com/in/oliverbruceonline/
Harklinikken Hair Gain Extract uses a proprietary botanical formula, but how does it compare to fully transparent alternatives? This episode explores the ingredients, user experiences, and what science-backed options bring to the table. To learn more, visit https://trybello.com/blogs/news/harklinikken-hair-gain-extract-ingredients-side-effects-alternatives Trybello LLC City: Miami Address: 40 SW 13th St Website: https://trybello.com/
Hosts: Ed Jones (Owner – Nutrition World) & Clint Powell A variety of topics all related to living a healthy life Presented by: Nutrition World www.nutritionw.com Broadcasting from the Nooga Dentistry Studio www.noogadentistry.com Production of: Whitfield Media Group www.vitalhealthradio.com Title: Breakthrough Treatments for C Diff with Guest Dr. Oscar, Kiwi for Bowel Regularity with Julia from Enzymedica [0:00:00] Opening, Banter, and Announcements Ed plugs an upcoming podcast episode on heartburn with Julia from Enzymedica, explaining simple steps to get off PPIs (proton pump inhibitors) safely. MMA fighter sponsor shout‑out Discussion of Chance, an 8–0 MMA fighter who works at Nutrition World's warehouse. Upcoming fight at Camp Jordan in July; Nutrition World is a sponsor. Ed describes Tallow House in Cleveland: Burgers cooked in tallow Sourdough buns, high-quality ingredients Comparison to seed oils, stating tallow is preferable, though any fat can be overdone. Setup for today's show / guests Dr. Oscar – discussing a “revolutionary” next‑generation probiotic based on a super donor / fecal transplant science. Julia from Enzymedica – discussing constipation and digestive enzymes. [0:08:56] Gut Microbiome & Origin of the MET Probiotic Ed reiterates the show's philosophy: better aging means adding strength, clarity, mobility, and energy to existing years. Emphasizes his longstanding passion for the gut microbiome and how cluttered/confusing that field is. Ed welcomes Dr. Oscar and frames the topic as a truly unique/probably revolutionary probiotic advance. Personal story: Ed's father died from C. diff about 20 years ago. C. diff often triggered by antibiotics, then treated with more antibiotics → vicious cycle. Ed wanted to give probiotics/Saccharomyces boulardii; doctor was lukewarm but allowed it. How the product started (C. diff & FMT) – Dr. Oscar Traditional fecal microbiota transplants (FMT): Helpful for C. diff, but risky for immunocompromised patients. Concerns: pathogens, genetic material, and “yuckiness.” Microbial Ecosystem Therapeutics (MET) A company developed an alternative: MET, using a single “super donor”. Process: Select a rigorously screened donor with a healthy microbiome, no gut issues. Extract unique anaerobic bacteria. Use lyophilization (freeze-drying) to remove the fecal material and problematic components, leaving a purified community of bacteria. Result: a blister‑pack capsule containing live anaerobic strains that can engraft in the gut. C. diff trials and efficacy Comparative trials (MET-1 / MET-2) vs. fecal transplants for C. diff: MET formulations performed as well or better than FMT in some outcomes. One MET‑based product has already been used specifically for C. diff. Transition to functional / preventive use The MET company partnered with Designs for Health and Guelph University (Ontario). After years of research and clinical work, they created a five‑strain formulation used in the Designs for Health product. Claim: these five strains regulate roughly 85% of metabolic and immune functions influenced by gut bacteria. [0:14:47] How this Probiotic Differs from Traditional Probiotics Ed underscores: Thousands screened to identify an optimal super donor with best diversity. Human‑sourced strains → high compatibility with human physiology. Wants clarification on aerobic vs. anaerobic differences and why they matter. Traditional probiotics vs MET strains – Dr. Oscar Traditional probiotics: Often from exogenous sources (fermented dairy, industrial fermentation, etc.). Usually Lactobacillus, Bifidobacterium etc. They are generally transient: Work while you take them. Poor ability to engraft and persist once discontinued because they're not native to the host. Still useful (like eating salad: benefits only while you keep consuming them). Human‑derived MET strains: Sourced from a human donor, recognized by the body as “self‑like.” Have co‑evolved with humans over long timeframes. Function as an “accessory organ system”: E.g., certain strains stimulate the production of new cells. Specific strain examples Akkermansia: Consumes mucin in the gut lining. Produces metabolites that activate stem cells and progenitor cells, leading to new cell formation in the gut. Other strains have specialized roles: Ferment food. Create an anaerobic environment. Modulate immune responses. Oxygen & anaerobes, “crowding out” pathogens Healthy human colon = low‑oxygen (anaerobic) environment. Certain beneficial strains (e.g., Roseburia) help remove oxygen: They create conditions where anaerobic commensals thrive. Pathogens and opportunistic bacteria that prefer oxygen are crowded out, not killed with antibiotics. Clinical observations: Pre‑ and post‑testing show reductions in overgrowth bacteria when taking this formulation. This suggests a “crowding out” approach vs. broad‑spectrum microbial killing. Terrain theory & engraftment duration Ed references terrain theory (Antoine Béchamp): improve the internal environment to resist disease. Engraftment data: Early engraftment seen in ~2 weeks. MET C. diff studies showed strains persisting up to 6 months. Key dependency: diet and “fertilizing” the microbiome. Good fiber, colorful plant foods, polyphenols → support long‑term survival. Threats: alcohol, glyphosate, long‑term antibiotics, stomach acid meds, narrow macro diets (strict keto, carnivore, low‑FODMAP) without adequate diversity. Solutions for narrow diets: add prebiotic fibers, greens/reds powders. Dosage & synergistic use with other probiotics Ed confirms he's taking one capsule per day of the Designs for Health product labeled “Next Generation Multi‑Strain Probiotic” and tolerating it well. Dr. Oscar: One cap is enough Emphasis on quality of the seed, not quantity (CFU count). High‑quality engrafting strains self‑propagate as long as diet supports them. Synergy with other probiotics: Example: Lactobacillus produces lactate, which serves as a food source for some MET strains. Hypothesis: traditional probiotics may have better persistence and function when the MET strains are present. Ed notes: Very high‑strain blends (20+ strains) may have unknown “infighting.” In contrast, a single donor community has already proven internal compatibility. Where to learn more Designs for Health website: designsforhealth.com Search “Complete Commensal” for patient education materials. Note: two of the strains have never before been available in commercial probiotics due to encapsulation challenges with strict anaerobes; newer technology solved this. [0:33:14] Constipation, Enzymes, Kiwi Regularity (with Julia from Enzymedica) Introducing Julia with Enzymedica Julia is a long‑time educator (20+ years) in the natural health industry. Ed compares clinical experience in natural health to a physician needing years of patient contact beyond textbooks. Julia: First-line advice – don't rely on stimulant laxatives Avoid over‑the‑counter stimulant laxatives except in rare, urgent situations. Chronic use irritates the bowel and makes it dependent, reducing natural motility. Foundational step: chew your food & nervous system calm Proper chewing: Activates salivary amylase and lipase (carb and fat‑digesting enzymes). Signals stomach acid secretion and subsequent digestive steps. Ed notes: Most people eat while on their phones, in a rushed state. He tries to pause for ~1 minute before eating to reset. Good digestion starts even with thought and sight of food. Why constipation happens & normal frequency Normal bowel frequency: At least once daily, ideally 2–3 times/day. Some people report going only once a week, which is problematic. If food is not broken down properly: The body delays gastric emptying and slows peristalsis. Leads to constipation, gas, and bloating. Digestive enzymes: Help break food down. Improve signal timing for stomach emptying and intestinal motility. Provide relatively rapid symptom relief (gas, bloating, heavy stomach). Symptoms of delayed gastric emptying Can manifest as: Heaviness (“rocks in my stomach”). Minimal or absent bowel movements. Bloating, gas, occasional heartburn, and nausea. GLP‑1 drugs (e.g., Ozempic and similar): Work partly by slowing gastric emptying. Can exacerbate pre‑existing motility issues. Digestive enzymes are compatible and can help. Enzyme basics & age Humans make tens of thousands of enzymes, but production declines with age. This explains why people often say: “I used to be able to eat X, and now I can't.” Gut–brain link & psychological burden Many neurotransmitters (or their precursors) are made/processed in the gut: Serotonin, dopamine, norepinephrine, etc. Poor gut function → can influence mood, sleep, appetite, social drive. Constipation/diarrhea leads to stress, anxiety, fear of leaving home (e.g., unpredictable loose stools). Kiwi Regularity: a non‑stimulant “regulating” approach Product: Enzymedica Kiwi Regularity (chewable). Based on a concentrated kiwi extract, not a harsh laxative. Works in both directions: Helps people who can't go (constipation). Helps bind loose stools (diarrhea/urgency). Gently supports motility and microbiome over time. Miralax concerns Ed and Julia criticize chronic use of Miralax: Widely prescribed, even for children. Kiwi Regularity: Gentle, non‑addictive, appropriate for: Children. Pregnant women (though labeling can't state it due to regulations). Works long‑term and supports microbiome. Shown in 4‑week studies to: Increase commensal Bifidobacteria. Support Akkermansia and butyrate production. Butyrate nourishes colon cells and supports gut barrier. [0:43:01] Practical Enzyme Use, Histamine, and Product Recommendations Industrial vs human‑oriented enzymes Many enzymes on the market were originally developed for industrial uses. Enzymedica (since 1998) focused specifically on human digestive enzymes and research. Emergency backup vs daily habits Ed shares a travel anecdote: Severe constipation scenario solved with a Fleet enema while out of town. Enemas are non‑addictive, suitable for rare emergencies. Emphasizes hydration and magnesium: Magnesium (especially certain forms) helps pull water into the bowel. Regular use of magnesium oxide solely as a laxative is not ideal; better to use more balanced forms (e.g., magnesium glycinate). Most people over ~30 benefit from enzymes Declining enzyme production with age + modern diet → strong case for broad digestive enzyme support. Histamine & DAO enzymes Enzyme DAO (diamine oxidase) can help break down histamine from food. It's typically porcine‑sourced. Crucial caveat: Must pair with a low‑histamine diet; enzymes alone won't fully overcome high‑histamine intake. Gluten‑digesting enzymes limits Gluten enzyme products can help with cross‑contamination or minor slip‑ups. They are not a license to eat full gluten-rich meals (like a whole pizza) with impunity. Which Enzymedica product for the “average American diet”? For “standard” American eating patterns (larger, richer, mixed meals): Digest Gold: Enzymedica's most potent formula. Suited for heavy or complex meals, people early in their digestive-health journey. For somewhat cleaner / smaller meals: Digest Complete: Slightly smaller capsule, still potent. Good for those who have already improved diet somewhat. Enzymedica's research shows digestive enzymes also support microbiome health, not just symptom relief. In the broader health context, Both Julia and Ed highlight: Modern environmental and lifestyle burdens (glyphosate, EMFs, etc.). Need for foundational supports: enzymes, probiotics, microbiome‑friendly diet. Where to learn more Website: enzymedica.com Contains educational articles, research summaries, and product info. Ed notes Enzymedica has extensively trained Nutrition World staff on enzymes, heartburn, slow/fast transit, etc. [0:55:36] Final Segment Ed references a study: A single course of antibiotics can alter gut microbiome for years, affecting digestion, immunity, and metabolic health. Most recover within first two years post‑antibiotics, but not fully without support. Reaffirms importance of probiotics and enzymes on the “first page” of gut health tools. Balanced view on medicine Acknowledge a time and place for antibiotics and conventional care (e.g., pneumonia, UTIs). Stress avoiding reflexive decisions based on fear; consider pros/cons, then act. The post Radio Show / Podcast – June 28, 2026 first appeared on Vital Health Radio.
You're not depressed. You're not in crisis. You're functioning, showing up, holding it all together. But something is still off, and you can't quite name it.This episode is for that person.Brandi and Dr. Desiree Caruso, ND sit down to break down the real biology behind low-grade mood dysregulation — the kind that doesn't show up in standard bloodwork but is absolutely happening in your body. We're talking about two specific functional mushrooms, lion's mane and reishi, and going straight into the mechanisms: the actual compounds, the actual pathways, and the actual research that explains why these mushrooms have a genuine relationship with how you feel.This is not a vibe episode. This is the science.We've been asked over and over again whether functional mushrooms can do something for mood, and if so, how. Today we answer that question properly. If you've ever walked out of a doctor's appointment feeling dismissed — told everything looks normal, maybe it's stress, maybe it's your age — this episode is what comes next.What you'll learn:Why mood is a physiological state, not just a feeling, and what that means for how you address itThe specific terpenoid compounds in lion's mane (hericenones) that can cross the blood-brain barrier and what they do once they get thereWhy BDNF is the mechanism most antidepressants are thought to work through, and how lion's mane stimulates it directlyHow 90% of your serotonin is produced in your gut, and exactly how lion's mane supports that pathwayThe three-directional approach lion's mane takes: blood-brain barrier, neuroinflammation, and gut-brain axis simultaneouslyWhat the HPA axis is, why chronic stress dysregulates it, and how reishi's ganoderic acids help restore the natural cortisol rhythmReishi's relationship with GABA, the brain's calming neurotransmitter, and why that explains the felt sense of settling downThe 2026 randomized controlled trial showing measurable reductions in anxiety, cortisol, and inflammation at 12 weeksHow disrupted sleep literally changes how your brain processes emotional information, and the two specific mechanisms reishi addresses to help with thatHow to self-diagnose which mushroom fits your experience right now, and what to track over four weeks to know whether it's workingResources Mentioned:Dr. Andrew Huberman episode on adenosine and coffee: https://www.hubermanlab.com/episode/using-caffeine-to-optimize-mental-and-physical-performanceVigna, L. et al. (2019). "Hericium erinaceus Improves Mood and Sleep Disorders in the Elderly." Journal of Medicinal Food, 22(5).Contato, A.G. & Conte-Junior, C.A. (2025). "Lion's Mane Mushroom (Hericium erinaceus): A Neuroprotective Fungus with Antioxidant, Anti-Inflammatory, and Antimicrobial Potential — A Narrative Review." Nutrients, 17(8), 1307.Frontiers in Nutrition (2025). "Benefits, side effects, and uses of Hericium erinaceus as a supplement: a systematic review." Frontiers in Nutrition, 12, 1641246.Ratto, D. et al. (2023). "Hericium erinaceus: Acute and Chronic Effects on Cognitive Function, Stress, and Mood in Young Adults." Nutrients, 15(22), 4842.Cui, X.Y. et al. (2012). "Extract of Ganoderma lucidum prolongs sleep time in rats." Journal of Ethnopharmacology / Pharmacology Biochemistry and Behavior. PMID: 22297086.Yong, V.K.J. et al. (2026). "A blend of medicinal mushrooms including Reishi reduces anxiety, cortisol and CRP in a 12-week randomized controlled trial." Brain and Behavior.Your Next Steps:Follow us on Instagram: https://www.instagram.com/eversiowellness/Shop Eversio Wellness and save 15% with code PODCAST15: https://www.eversiowellness.com/discount/PODCAST15?redirect=%2Fcollections%2Fall-productsTake our wellness quiz to find the right mushroom for you: https://www.eversiowellness.com/pages/take-our-quiz
In this episode, Chad and Caroline sit down with Beyond Built coach Izzy to talk about how she got into fitness, what it cost her, and how all of it shaped the coach she is today. Izzy opens up about growing up as a competitive dancer and athlete, the eating disorder she fell into in college, and the moment she decided she was done living that way. She talks about what it actually took to recover and how every hard thing she's been through is now the thing that makes her an exceptional coach. They also get into her training philosophy from how she blends different modalities and leverages three pillars to develop high-caliber athletes. Including what she values from clients in terms of communication and how she gets coaches to stop tolerating standards they'd never accept from a client. Follow Us: Izzy: https://instagram.com/izzyhecht Chad: https://instagram.com/chadmorganfit Caroline: https://instagram.com/carolinebiddle_rd Beyond Built: https://instagram.com/beyondbuilttraining Apply for Coaching: https://beyondbuilttraining.com
Discover how to tap into your body's ultimate internal repair system and unlock the hidden regenerative power of your own stem cells.In this episode of Modern Healthspan, we explore the extraordinary capability of the human body to heal itself from within. Stem cell scientist Christian Drapeau breaks down how our bone marrow acts as a continuous engine for cellular renewal, deploying stem cells to target, repair, and revitalize damaged tissues. While our natural baseline release shifts over time, groundbreaking clinical data reveals that we can actively encourage our body to release fresh waves of its own stem cells into circulation. We discuss a remarkable six-month human trial where daily stem cell mobilization successfully helped restore normal heart function in chronic heart failure patients. You will also learn practical protocols to optimize this internal repair system using fasting, blood flow support, and advanced recovery tools like PEMF to guide these powerful cells exactly where your body needs them most.
Think in English with me as we tackle motivation the native-speaker way. In this episode, you will hear the gap between “learner English” and natural English, then learn how to close it with powerful phrases and sentence patterns you can use immediately.You'll learn how to use AI to:Spot the “gap you can hear” by generating learner vs. native versions of the same real-life situation.Extract high-impact phrases like “no negotiation,” “comes and goes,” and “hit a wall,” then practice them in new contexts.Build native-sounding answers using three frameworks: details, opinion + reasons, and personal experience.Rewrite your own responses into confident, natural English that sounds like you.Create conversation questions and sample answers so you can practice thinking in English daily.If you want to sign up for the free English email newsletter, go to https://speakenglishwithtiffani.com/newsletter
Failure is only wasted if you refuse to study it. In this episode of The Level Up Podcast, Paul Alex breaks down why every major business loss needs an honest post mortem review. Let's be real… If a launch fails… A client leaves… A deal falls apart… And you just move on without analyzing what happened… You are setting yourself up to repeat the same mistake. In this episode, you'll learn: Why ignoring a loss is operational negligence How post mortem reviews expose the real breakdown Why the system should be examined before blaming the person How honest failure analysis creates stronger processes and better results The truth is simple: A failed launch is not just a failure. A lost client is not just a loss. A broken deal is not just bad luck. It is data. And if you are willing to look directly at the wreckage… The lesson is sitting right there. What step broke? What communication failed? What expectation was unclear? What safeguard was missing? That is how elite operators turn pain into process. They review the tape. They find the weak point. They upgrade the system. And they come back sharper. The only real failure is a mistake you refuse to learn from. Confront the loss. Extract the lesson. Make the fix. And keep leveling up. Your Network is your NETWORTH! Make sure to add me on all SOCIAL MEDIA PLATFORMS: Instagram: https://jo.my/paulalex2024 Facebook: https://jo.my/fbpaulalex2024 YouTube: https://www.youtube.com/channel/UCGhDAD1JyGGzSQUPD9lc9HQ LinkedIn: https://jo.my/inpaulalex2024 Looking for a secondary source of income or want to become an entrepreneur? Check out one of my companies below to see if we can help you: www.CashSwipe.com FREE Copy of my book “Blue to Digital Gold - The New American Dream”www.officialPaulAlex.com Learn more about your ad choices. Visit megaphone.fm/adchoices
If you think AI is just another productivity tool your business can bolt on to stay ahead, Shawn Busse has a wake-up call for you. In this riveting conversation, Brandon Laws sits down with Shawn Busse, founder of marketing firm Kinesis, keynote speaker, and one of the sharpest strategic thinkers in the business world, to unpack a truth that most leaders aren't ready to hear: AI isn't going to save companies that have optimized the creativity out of themselves. Shawn draws on provocative ideas from "The Great Rotation" by Latticework, Kent Beck's explore-expand-extract model, and Blue Ocean Strategy to build a compelling case that decades of Wall Street-driven optimization have left businesses intellectually hollowed out, right at the moment when original thinking matters most. From the collapse of "AI slop" content marketing to the resurgence of the physical, tactile "3D world," this episode is packed with ideas that will challenge how you think about your organization, your people, and your competitive future. Key Timestamps [00:01] Welcome and Introduction Brandon introduces Shawn Busse and the central thesis of the episode: AI is not going to save uncreative, non-innovative companies. [01:20] "The Great Rotation": AI and the Supply Shock in the Digital World Shawn unpacks the Latticework article that crystallized his thinking: how AI has turbocharged oversupply in the 2D digital world and why the 3D, tangible world is where value is shifting next. [04:52] The Rise of "AI Slop" and Why Playing the Volume Game Is a Losing Strategy The conversation turns to how AI-generated content floods channels with "halfway decent" material, and why competing on volume alone is a dead end for businesses. [07:00] Real-World AI Use Cases: Bookkeeping, Contracts, and Appraisals Shawn shares his own eye-opening experiences using AI to replace a $700 bookkeeping task and to expose critical flaws in a real estate appraisal at zero cost, illustrating how AI is moving up market one low-risk task at a time. [11:34] Business Is in a Crisis of Creativity Shawn delivers his TED talk moment: how 40+ years of Wall Street-driven optimization has squeezed creativity out of corporate America, and how AI is now wiping out the very jobs that optimization produced. [13:00] The ADP Effect: When Profit Becomes the Enemy of Innovation Using ADP as a case study, Shawn examines how large companies generate extraordinary profit margins while actively cutting employees and delivering diminishing value, and what that signals for the future. [19:31] The Subscription Trap: How Innovation Gave Way to Lock-In From HP printers to Adobe to Google, Shawn traces the arc of once-great innovators who traded breakthrough products for recurring revenue extraction, and why AI may finally break those lock-ins. [22:43] Kent Beck's Model: Explore, Expand, Extract, and What Comes Next Shawn walks through Kent Beck's framework for understanding business lifecycles and makes the case that AI's real opportunity isn't labor replacement; it's unlocking entirely new ways to create value. [24:40] A Live Example: Using AI to Transform LinkedIn Marketing Strategy Shawn shares a compelling real client story, using AI to analyze a year's worth of LinkedIn data across 18 employees, and the surprising insights about storytelling that emerged with zero expensive subscriptions required. [28:48] 10% GDP Growth and 10% Unemployment: Weighing Dario Amodei's Prediction Brandon raises the Anthropic CEO's striking economic forecast. Shawn offers a grounded, honest take: respect the prediction, don't panic, but don't ignore it either. [31:43] From Skeptic to Believer: Shawn's Own AI Journey Shawn reflects on how he went from dismissing AI as Silicon Valley hype to making it a core part of his strategic worldview, and why maintaining a beginner's mind is harder than it sounds. [33:07] The Opportunity for Small Business: Where Small Can Beat Big Why the democratization of software through AI could give small and mid-sized businesses their best competitive opportunity in decades, if they're willing to think creatively. [35:02] The Digital Rejection Wave: Phones, Schools, and Anxious Generations The conversation broadens to the rising cultural pushback against screen saturation, what it means for the next workforce, and why the "soft skills" of curiosity, empathy, and communication may be the most AI-proof assets a person can have. [38:35] Blue Ocean Strategy: The Best Answer to an AI-Commoditized World Shawn closes with his rallying cry: stop competing in red oceans of optimized mediocrity and start creating things that have never existed before. AI can optimize what already exists, but it cannot imagine what doesn't yet. A QUICK GLIMPSE INTO OUR PODCAST Podcast: Transform Your Workplace, sponsored by Xenium HR Host: Brandon Laws In Brandon's own words: "The Transform Your Workplace podcast is your go-to source for the latest workplace trends, big ideas, and time-tested methods straight from the mouths of industry experts and respected thought-leaders." About Xenium HR Xenium HR is on a mission to transform workplaces by providing expert outsourced HR and payroll services for small and medium-sized businesses. With a people-first approach, Xenium helps organizations create thriving work environments where employees feel valued and supported. From navigating compliance to enhancing workplace culture, Xenium offers tailored solutions that empower growth and simplify HR. Whether managing employee relations, payroll processing, or implementing impactful training programs, Xenium is the trusted partner businesses rely on to elevate their workplace experience. Discover how Xenium can transform your workplace: Learn more Connect with Brandon Laws: LinkedIn | Instagram | About Connect with Xenium HR: Website | LinkedIn | Facebook | Twitter | Instagram | YouTube
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