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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

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. It is not intended to provide medical advice and is not a replacement for advice and treatment from a medical professional. Please consult your doctor or other qualified health professional before beginning any diet change, supplement, or lifestyle program. Please see our terms for more information. If you or someone you know is struggling or in crisis, help is available. Call the NAMI HelpLine: 1-800-950-6264 available Monday through Friday, 10 a.m. – 10 p.m., ET. OR text "HelpLine" to 62640 or email NAMI at helpline@nami.org. Visit NAMI for more. You can also call or text SAMHSA at 988 or chat 988lifeline.org.

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.

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

LSU researchers are looking to the future and working on how to extract resources from moon dust. We talk with Chris Marvel, an assistant professor of engineering, and PhD student Emma McCarthy.

The Simile of the Driverless Bus read out by a lay disciple. Extract from "Emptiness and Stillness - A Tribute to Ajahn Brahm". Support us on https://ko-fi.com/thebuddhistsocietyofwa BSWA teachings are available: BSWA Teachings BSWA Podcast Channel BSWA DeeperDhamma Podbean Channel BSWA YouTube

In these rapidly shifting times, our communities are changing. Who do we become when our foundational relationships change? Doubting your place and God's purpose for your life can either be the next powerful step in your spiritual evolution, or the internal fracture that impacts your resilience and strength. Extract the gifts from this very important doubt, and move toward the authentic power that comes from it to building a supportive community.    Q1: Where are you hiding your doubt because of what you might lose?" Q2: What doubts do you have that could heal your community and bring them into a more authentic relationship with each other? Q3: What doubt do you have about your own possibilities, and what is right in front of you now that proves you wrong?

Following on from the great success of the RNIB Gold medal winning Legacy Garden at the RHS Wentworth Woodhouse Flower Show 2025 the RNIB has been invited to create a garden for the RHS Sandringham Flower Show 2026 celebrating the 90th anniversary of RNIB Talking Books and the incredible impact that gifts left in Wills have on the RNIB's work too.Award-winning Garden Designer Paul Hervey-Brookes is again working on the RNIB Talking Books garden which will feature in its design the play out of extracts from a number of chosen Authors books.RNIB Connect Radio's Toby Davey was joined by Best-selling Crime Writer Lynda La Plante who has recorded an extract from ‘Buried', the first book in her Jack Warr series for the RNIB Talking Books garden to find out why she has chosen a very descriptive passage from the novel along with her thoughts on why it is so important for books to be made accessible to blind and partially sighted people.The RHS Sandringham Flower Show 2026 featuring the RNIB Talking Books garden designed by Paul Hervey-Brookes that includes an extract from ‘Buried' read by Lynda La Plante and supported by players of the Postcode Lottery is on from 22 to 26 July. To find out more and book your tickets do visit - https://www.rhs.org.uk/shows-events/rhs-sandringham-flower-show  (Image shows the RNIB Connect Radio logo. On a white background ‘RNIB' written in bold black capital letters and underlined with a bold pink line. Underneath the line: ‘Connect Radio' is written in black in a smaller font)

Over a seven-decade career, Michael Frayn has been acclaimed as a novelist, playwright, journalist, translator & memoirist. From his comedies – including the stage farce Noises Off, and a screenplay for Clockwise starring John Cleese, and the novels Headlong and Skios – to the complex political, historical and scientific themes of his stage plays Democracy and Copenhagen, he has been prolific in a diverse array of genres and subjects. He is also renowned for his stage adaptations of the works of Russian writers including Anton Chekhov. At 92, Michael Frayn advised on a recent revival of Copenhagen for the Hampstead Theatre. Producer: Edwina PitmanArchive used:Extract from To A Skylark, Percy Bysshe Shelley, read by Timothy West, BBC Radio 4, 27 April 1998 Extract from Spies, Michael Frayn, read by Martin Jarvis, BBC Radio 4, 29 April 2002 Clip from Wild Honey, Michael Frayn/Anton Chekov, BBC Radio 4, 20 January 1989 Extract from Scoop, Evelyn Waugh, read by Robert Hardy, BBC Radio 4, 3 April 1998 Clip from Noises Off, Peter Bogdanovich, 1992 Clip from Clockwise, Christopher Morahan, 1986 Clip from Copenhagen, Howard Davies, 2002

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

Send Zorba a message!Zorba digs into how harmful are the chemicals that make our lawns weed-free and impossibly green. He helps out a caller who wants to politely switch doctors, and he helps a listener who has statin questions. Zorba weighs in on tart cherry extract, we hear a mom joke, and Karl talks about the shock jock radio DJs from his childhood.Support the showProduction, edit, and music by Karl ChristensonSend your question to Dr. Zorba (he loves to help!):Phone: 608-492-9292 (call anytime)Email: askdoctorzorba@gmail.comWeb: www.doctorzorba.orgStay well!

Send Zorba a message!Zorba digs into how harmful are the chemicals that make our lawns weed-free and impossibly green. He helps out a caller who wants to politely switch doctors, and he helps a listener who has statin questions. Zorba weighs in on tart cherry extract, we hear a mom joke, and Karl talks about the shock jock radio DJs from his childhood.Support the showProduction, edit, and music by Karl ChristensonSend your question to Dr. Zorba (he loves to help!):Phone: 608-492-9292 (call anytime)Email: askdoctorzorba@gmail.comWeb: www.doctorzorba.orgStay well!

In our final episode on Persuasion, we talk about how much more satisfactory this is than the original ending, the purpose of the discussion between Mrs Croft and Mrs Musgrove, the conversation between Anne and Captain Harville, Wentworth's letter, his feeling that he had a moral obligation to marry Louisa and the wrap-up of the story.The character we discuss is Anne Elliot. In the historical section, Michael talks about the British Navy at the end of, and after, the Napoleonic Wars, and for popular culture Harriet discusses various modernised versions of Persuasion.Things we mention:General discussion:Janet Todd and Antje Blank [Editors], The Cambridge Edition of the Works of Jane Austen: Persuasion (2006)Character discussion:YouTube video: Karolina Żebrowska, Why Does Hollywood Hate Gentle Characters? ‖ Netflix “Persuasion” Review (2022)Popular culture discussion:Melissa Nathan, Persuading Annie (2000)Sara Marks, Modern Persuasion (2017)Sonali Dev, Recipe for Persuasion (2020)Sarah Dass, Where the Rhythm Takes You (2021)Uzma Jalaluddin, Much Ado About Nada (2023)Melodie Edwards, Once Persuaded Twice Shy (2024)Rhombus Media, Slings and Arrows (2003-2006) [mentioned but not a Persuasion adaptation]Diana Peterfreund, For Darkness Shows the Stars (2012)John Wyndham, The Chrysalids (1955) [mentioned but not a Persuasion adaptation]Suzanne Collins, The Hunger Games (2008) [mentioned but not a Persuasion adaptation]Creative commons music used:Extract from Wolfgang Amadeus Mozart, Sonata No. 12 in F Major, ii. Adagio.Extract from Joseph Haydn, Piano Sonata No. 38. Performance by Ivan Ilić, recorded in Manchester in December, 2006. File originally from IMSLP.Extract from Wolfgang Amadeus Mozart, Sonata No. 13 in B-Flat Major, iii. Allegretto Grazioso. File originally from Musopen.Extract from George Frideric Handel, Suite I, No. 2 in F Major, ii. Allegro. File originally from Musopen.Extract from Ludwig van Beethoven, Piano Sonata No. 28 in A major. File originally from Musopen.

You know you need to show up on LinkedIn. You know your recruits are watching. You know your positioning matters. But there is a tension. You want to cast vision… Without sounding like a corporate press release. Because the moment your content feels scripted, polished, or generic, you lose people. In this episode of Recruiting Conversations, I give you a simple, repeatable framework to communicate vision in a way that feels human, grounded, and magnetic. Episode Breakdown [00:00] The Real Challenge Leaders know they need to communicate vision publicly. But most default to language that feels: Stiff Scripted Generic Corporate And that disconnect costs attention and trust. The 4-Part Framework for Non-Corporate Vision Content [01:20] 1. Start With a Personal Story Corporate language feels distant. Story feels human. Instead of starting with: At our organization, we are committed to excellence Start with something real: A conversation A mistake A lesson A moment with your team Story creates connection. [02:00] 2. Extract a Clear Belief After the story, define what you believe. Not what sounds polished. Not what your company says. What you believe as a leader. Example: I believe growth stalls when leaders stop casting a bigger picture Beliefs create differentiation. Corporate language creates sameness. [02:25] 3. Share a Simple Framework Vision becomes powerful when it becomes practical. Break it into 2 to 3 clear points. Example: Here is what I focus on when building a team that scales: Clarity of direction Consistency of standards Visible leadership Simple. Actionable. Memorable. [02:50] 4. End With an Invitation Do not pitch. Invite. Instead of: Reach out if you are interested Say: Curious how other leaders are thinking about this Or If you are building something bigger this year, I would love to connect This creates conversation, not pressure. [03:15] What This Looks Like in Real Life Start with a moment Share a belief Break it down simply Invite dialogue That is vision. And it does not feel corporate. [03:50] The Communication Shift Write like you speak. Short sentences Clear thoughts Direct language Avoid: Buzzwords Jargon Abstract phrases Talk like you are sitting across from another leader. [04:10] The Deeper Truth Most corporate language is not intentional. It is a cover for lack of clarity. When you are clear on: What you believe What you are building Your language becomes simple. And simple is powerful. Key Takeaways Story Creates Connection – Start with something real, not polished Belief Creates Differentiation – Say what you believe, not what sounds good Framework Creates Clarity – Break ideas into simple, actionable points Invitation Creates Engagement – Open the door instead of pushing Clarity Eliminates Corporate Tone – The clearer you are, the more human you sound Here is the shift. You stop trying to sound impressive. And you start trying to sound real. Because in 2026, the leaders who communicate vision clearly and consistently will attract the right people faster than those hiding behind safe language. Want Help Refining Your LinkedIn Messaging? If you want to build a content strategy that reflects your leadership voice and consistently attracts aligned recruits, let's work through it together. You can book time directly on Richard's calendar and we will walk through: Your current LinkedIn messaging How to clarify your leadership voice How to apply this framework consistently How to create content that attracts instead of blends in Visit bookrichardnow.com and grab a time that works for you. You do not need better words. You need clearer ones. And that is what people remember.  

“By the time you dot the final I's and cross the final T's, the assessment is already out of date.”— Taylor SullivanEpisode OverviewIn this episode I'm joined by rising I/O rockstar Taylor Sullivan, IO psychologist and the architect of Workera's assessment strategy. With Taylor's guidance Workera, a verified skills intelligence platform, is doing something most of the industry is still afraid to do: going all in on using AI to build, deliver, and validate AI-based assessments.Taylor and I (and my AI co-host Mayda Tokens) dig into how this actually works, why it's scientifically defensible, and why the industry needs to stop waiting and start moving.Topics Discussed & Key Insights1. Traditional Assessment Development Is Already BrokenBy the time a traditional assessment clears all the I-dotting and T-crossing, it's often already out of date. AI changes that — enabling dynamic content generation, richer construct understanding, and real-time iteration that keeps pace with how work actually evolves.2. Codifying Measurement Science Into a Multi-Agent SystemWorkera didn't just bolt AI onto existing processes. They embedded IO psychology's core principles — evidence-centered design, validity frameworks, job analysis — directly into a multi-agent authoring system. Experts define the standards. Agents execute to those standards. The science drives the machine, not the other way around.Here's a brief sketch of how it works in practice* Define the purpose — Tell the agent what you're measuring and why. This grounds everything that follows.* Extract the construct — The agent probes the skill space using critical incident techniques, identifying what great performance actually looks like.* Design the assessment — The agent selects question formats (multiple choice, drag and drop, voice interaction, sequencing) based on what will best elicit evidence of the skill.* Automated quality review — Before anything goes live, the system checks for bias, language issues, and content alignment to the original skill definition.* Monitor and improve — Once deployed, the agent tracks response patterns, flags problems, and learns from score appeals adjudicated by humans.The skill domain is flexible — it works for cheeseburgers or cybersecurity. The methodology behind it is the same either way.3. The “Harness” — Why This Is SafeThe key to responsible agentic AI isn't less autonomy — it's a well-designed harness (the constrained ecosystem where the agents do their thing). Human experts define what good looks like, set quality thresholds, and build in escalation points. The agents work within those constraints and loop back when they hit uncertainty. As Taylor puts it: “It's not running completely autonomously unchecked.”4. This Is About Development, Not Just HiringWorkera's primary focus is post-hire — workforce development, upskilling, and learning. Once an assessment identifies verified gaps in a person's skills, the platform connects those gaps directly to personalized learning plans, curating from an organization's existing content library. Two people can get the same score on an assessment and walk away with completely different development paths based on their specific pattern of strengths and gaps.5. Verified Skills Intelligence — What It Actually MeansIn a world where AI can write a perfect resume and LinkedIn profile for anyone, credentials are noise. Verified skills intelligence cuts through that — using assessment to generate actual evidence of what someone can do, fit for the stakes of the decision being made.Final TakeawayThe tools to move beyond multiple choice, beyond static assessments, and beyond slow validation cycles exist today. The bottleneck isn't technology — it's the will to trust well-designed systems. When the science is built into the machine from the start, speed and rigor aren't in conflict. They're the same thing. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit charleshandler.substack.com

Booker Prize-winning author David Szalay talks to John Wilson about his creative influences. His 2009 debut novel London and The South East, based on his experience of working in telesales, won the Betty Trask Award. The author of six books, his work often defies easy classification: his 2016 novel All That Man Is comprises nine standalone short stories which share the overarching theme of masculinity. His 2018 novel Turbulence follows 12 loosely-linked characters on a dozen flights around the world. In 2025 he won the Booker with Flesh, a rags to riches story told across several decades.Producer: Edwina PitmanArchive used: Extract from T S Eliot, Preludes 1, read by Jeremy Irons, BBC Radio 4, 25 December 2021 Extract from T S Eliot, The Waste Land, read by Jeremy Irons, BBC Radio 4, 2 January 2022 Clip from trailer of Downhill Racer, Michael Ritchie, 1969 Clip from trailer of Taxi Driver, Martin Scorsese, 1976 Extract from David Szalay, Flesh, read by David Szalay Clip from Barry Lyndon, Stanley Kubrick, 1975 Clip from 2025 Booker Prize ceremony

AP correspondent Julie Walker reports the US backs a South Africa project to extract rare earths despite a diplomatic clash.

What a breath of fresh air. Martha is a tonic! I love her work ethic, her joyful spirit, her vision, community, the power of mindset, and her love of Leitrim. Bain taitneamh as! Extract shining out of it! Grma, a chara Martha! Thank you, friend, Martha :)Ba phleisiúr é caint leat - It was a pleasure to talk to you.Follow her journey and get excellent book recommendations, too! Martha Gilheaney (@marthagiheaney)

LtCOL. Bill Astore : Trump's Failed Mission to Extract Uranium.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Plus: Sysco nears a deal to buy family-owned Restaurant Depot for roughly $29 billion. And Chinese EV leader BYD posts its first annual profit decline in four years amid fierce competition and soft domestic demand. Luke Vargas hosts.  Sign up for WSJ's free What's News newsletter. Learn more about your ad choices. Visit megaphone.fm/adchoices

In this special episode, Eric coaches a listener named Birgit as she rebuilds her daily routine after a long-term illness and her children leaving home. Together, they explore practical strategies for habit formation, focusing on starting with a consistent healthy habits. Using frameworks like SPAR and RENEW, they discuss breaking habits into small steps, planning ahead, and responding compassionately to setbacks. The conversation highlights the importance of structure, self-kindness, and progress over perfection, offering listeners actionable advice for building sustainable routines during life transitions. Exciting News!!! Coming in March, 2026, my new book, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠How a Little Becomes a Lot: The Art of Small Changes for a More Meaningful Life is now available for pre-orders!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Key Takeaways: Rebuilding life after a long-term illness and navigating changes in daily structure. Establishing a consistent morning routine, focusing on a healthy breakfast habit. The importance of specificity and simplicity in habit formation. Strategies for reducing decision fatigue and avoiding procrastination. The SPA framework: Specificity, Prompts, Alignment, and Resilience for habit building. The RENEW framework for resetting habits after setbacks: Recognize, Embrace your Why, Neutralize emotional drama, Extract the lesson, and Walk forward. The role of self-compassion and positive self-talk in maintaining habits. The significance of small, manageable actions to overcome resistance. The impact of environmental setup on habit formation and behavior. Emphasizing progress over perfection in the journey of habit change. For full show notes:⁠⁠ ⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠!⁠⁠⁠⁠⁠⁠ If you enjoyed this episode, check out these other episodes: Why Willpower Isn't Enough: The Tiny Habits Method Explained with Dr. BJ Fogg How to Create Elastic Habits that Adapt to Your Day with Stephen Guise By purchasing products and/or services from our sponsors, you are helping to support The One You Feed, and we greatly appreciate it. Thank you! This episode is sponsored by: ⁠Shopify⁠ – The commerce platform that helps you build, grow, and manage your business all in one place. Start your $1/month trial at shopify.com/feed. ⁠Pebl⁠ – an AI-powered platform that helps companies hire and manage global teams in 185+ countries. Get a free estimate at ⁠hipebl.ai⁠ ⁠Brodo Broth⁠: Shop the best broth on the planet with Brodo.  Head to ⁠Brodo.com/TOYF⁠ for 20% off your first subscription order and use code TOYF for an additional $10 off. ⁠Alma⁠ is on a mission to simplify access to high-quality, affordable mental health care. Visit ⁠helloalma.com⁠ to learn more! Learn more about your ad choices. Visit megaphone.fm/adchoices

CLICK HERE TO GET YOUR BRÜLOSOPHY MERCH NOW! Contributor Will Lovell joins Marshall to chat about their experiences brewing with malt extract. Become a Brülosophy Patron today and be rewarded for your support!