Podcasts about gerbers

00:00 - IntroductionWe open with coffee talk today–and sugar intake, including some beverage shortcuts. Tyler calls it cheaping out; Eddie calls it hillbilly lemonade. We also reminisce about our favorite waitress, 4'10” Miss Connie with the beehive haircut. Oh yeah, also pickle races. Poor Miss Connie.08:05 - Entrepreneurship: A Good Idea?A few weeks ago, guest Matt Aston recommended the book The E-Myth Revisited (now available in an updated version). Tyler shares that this book hit him in the teeth when he picked it up recently. We're discussing this book today because it's filled with great content for construction-related entrepreneurs. Business is hard. Each year, 627,000 businesses are started and 595,000 businesses fail. Many of those may have been active for several years, but still, it's clear that starting and running a business successfully is tough work. Author Michael E. Gerber shares his insights by telling the story of Sara, a fictional pie maker.12:46 - Initial E-Myth Takeaways Eddie shares the first bits of insight that he took from this book. Gerber distinguishes between the technician,  the manager, and the entrepreneur. These are three roles may exist in A technician is the person who can do something well. A manager the person who is good at logistics and task completion. An entrepreneur is the person who works not so much in the business and on the business. Tyler explains that many businesses are started by technicians who quickly find themselves needing to now fill all three of these roles. And since they may not have management strengths or entrepreneur strengths, their businesses often fail. Tyler and Eddie both share examples of how this pattern played out in their respective businesses, ABSI and Storybuilder. The pattern is one that will sound familiar to you if you've started your own business. As a company grows, team members are added in a less-than-strategic manner, resulting in confusion and frustration. The next step is often a soft collapse back to the point where the business owner is once again handling almost everything.   22:55 - SystemsTyler shares that his entrepreneurial journey has gone through the first part of this cycle. Tyler and Eddie discuss the smoothness of the system that makes this podcast operate and Tyler contrasts that with his business. Eddie discusses Gerbers references to Ray Kroc and what he did with McDonald's. Kroc bought a system. Gerber makes the argument that even owners of small businesses need to approach their business like a franchise in regard to team-building, systems, and training. Tyler refers to the movie Founder, which tells Kroc's story. This leads to some talk about the turn-key revolution pioneered by McDonald's. Tyler encourages business owners to check out Loom as a means of creating operational guides.32:12 - Training and More Eddie shares that one of the lessons from the book that most resonated with him was the importance of determining your primary aim. In other words, what is your life goal? If this business cannot generate that reality, then don't pursue the business. Tyler critiques this a bit, saying that the process needs to be considered as much as the primary aim. He said that the path to that end is just as important. Structuring a desired lifestyle now is as important as an entrepreneurial endgame. Eddie discusses the book's 4 tenets of strategy: organization, management, people, and marketing. Then there's a 5th-systems–that was more than we could discuss today. 36:12 - The HotelTyler and Eddie discuss Gerber's hotel storyline. Gerber recounts his experience learning about the systems that enabled this hotel to operate on such a high level. Then Gerber contrasts this hotel experience with a barbershop that provides high-quality service up front but was unable to repeat the quality of that experience over time. Tyler discusses the importance of not just first but also second, third, and fourth impressions. It's about consistently focusing on the things that are essential.  Check out the partners that make our show possible.Find Us Online: BrosPodcast.com - LinkedIn - Youtube - Instagram - Facebook - TikTok - Eddie's LinkedIn - Tyler's LinkedInIf you enjoy the podcast, please rate us on Apple Podcasts, Spotify, or wherever you listen to us! Thanks for listening!

An efficient warehouse can lead to big cost savings, increased customer satisfaction, and an improved bottom line. One way to achieve that efficiency is through comprehensive technology upgrades designed for your business. But what exactly are the correct upgrades that you need to make to support your company's growth? Emilie Gerbers, Vice president of Business Development for MD Logistics, shares some insights on what technology is at hand for your supply chain's success. FOR MORE INFORMATION: https://www.mdlogistics.com/simplified-online-ad/?utm_source=Inbound-Logistics&utm_medium=podcast&utm_campaign=emilie WANT TO RESPOND TO THIS EPISODE? Call our Dialog Line: 888-878-3247 DOWNLOAD THE NEW INBOUND LOGISTICS APP featuring the updated and expanded Logistics Planner! Available on iTunes and the Google Play Store: bit.ly/ILMagApp  bit.ly/ILMagAppGoogle Are you a #logistics Thought Leader that would like to be featured on the Inbound Logistics Podcast?  Connect with me on X:  @ILMagPodcast Email me: podcast@inboundlogistics.com   Connect with Inbound Logistics Magazine on LinkedIn: https://www.linkedin.com/company/inbound-logistics Follow us on X: www.twitter.com/ILMagazine Like us on Facebook: www.facebook.com/InboundLogistics Catch our latest videos on YouTube: www.youtube.com/inboundlogistics   Visit us at www.inboundlogistics.com

Send The Parable Podcast a TextEver feel like you are untangling shame over and over again? Thrilled for you to meet my guest  Author and Creative Arts Pastor Sarah Gerbers.  She shares about how life can look beautiful even  in the darkness of grief. Sarah shares the beauty of living an anonymous life, her role in the church, and the inspiration behind her book, 'Moonflower.' Our conversation delves into the lessons learned from navigating loss and grief. Sarah emphasizes the importance of recognizing the beauty in life despite challenges and encourages listeners to find meaning in their own experiences.TakeawaysAging can be both exciting and frightening, as we still feel young inside.Social media can be addictive and may not align with personal values.Anonymous living allows for deeper connections and presence in life.The moonflower symbolizes beauty that blooms in darkness and hiddenness.Grief can lead to personal growth and a deeper understanding of life.Each loss can reveal more of God's goodness and grace.Sound Bites"It's okay to not be okay.""Grief doesn't get the final word.""Each day is truly a gift.""God is my only platform."Reflection QuestionsWhat is one way you can dive into anonymous living this week?What else thrives in the night of your own life?  And can you find the beauty despite the grief?Connect with SarahWebsite | SubstackMoonflower: Defiantly Blooming in the Face of Great DarknessKeywords: Sarah Gerbers, Moonflower, grief, creative arts, community, anonymous living, personal growthHow to support The Parable Podcast: #1 Subscribe or Follow the show so you don't miss the next episode of The Parable Podcast through your favorite podcast app (i.e. iTunes, Spotify, Stitcher). #2 Share this show with a friend, this is a perfect opportunity to start your own Parable Conversation together. #3 Are you in need of a speaker for your Church, Women's Group, or event? Contact Danielle to learn more.

Check out this special IJA Aftershow with Patrick Wraight as he talks with Rodney Gerbers, Director of Amusement Programs at Alive Risk, about the latest How to Write … Read More » The post IJA Aftershow: Rodney Gerbers appeared first on Insurance Journal TV.

00:00 - IntroductionWe open with coffee talk today–and sugar intake, including some beverage shortcuts. Tyler calls it cheaping out; Eddie calls it hillbilly lemonade. We also reminisce about our favorite waitress, 4'10” Miss Connie with the beehive haircut. Oh yeah, also pickle races. Poor Miss Connie.08:05 - Entrepreneurship: A Good Idea?A few weeks ago, guest Matt Aston recommended the book The E-Myth Revisited (now available in an updated version). Tyler shares that this book hit him in the teeth when he picked it up recently. We're discussing this book today because it's filled with great content for construction-related entrepreneurs. Business is hard. Each year, 627,000 businesses are started and 595,000 businesses fail. Many of those may have been active for several years, but still, it's clear that starting and running a business successfully is tough work. Author Michael E. Gerber shares his insight by telling the story of Sara, a fictional pie maker.12:46 - Initial E-Myth Takeaways Eddie shares the first bits of insight that he took from this book. Gerber distinguishes between the technician,  the manager, and the entrepreneur. These are three roles may exist in A technician is the person who can do something well. A manager the person who is good at logistics and task completion. An entrepreneur is the person who works not so much in the business and on the business. Tyler explains that many businesses are started by technicians who quickly find themselves needing to now fill all three of these roles. And since they may not have management strengths or entrepreneur strengths, their businesses often fail. Tyler and Eddie both share examples of how this pattern played out in their respective businesses, ABSI and Storybuilder. The pattern is one that will sound familiar to you if you've started your own business. As a company grows, team members are added in a less-than-strategic manner, resulting in confusion and frustration. The next step is often a soft collapse back to the point where the business owner is once again handling almost everything.   22:55 - SystemsTyler shares that his entrepreneurial journey has gone through the first part of this cycle. Tyler and Eddie discuss the smoothness of the system that makes this podcast operate and Tyler contrasts that with his business. Eddie discusses Gerbers references to Ray Kroc and what he did with McDonald's. Kroc bought a system. Gerber makes the argument that even owners of small businesses need to approach their business like a franchise in regard to team-building, systems, and training. Tyler refers to the movie Founder, which tells Kroc's story. This leads to some talk about the turn-key revolution pioneered by McDonald's. Tyler encourages business owners to check out Loom as a means of creating operational guides.32:12 - Training and More Eddie shares that one of the lessons from the book that most resonated with him was the importance of determining your primary aim. In other words, what is your life goal? If this business cannot generate that reality, then don't pursue the business. Tyler critiques this a bit, saying that the process needs to be considered as much as the primary aim. He said that the path to that end is just as important. Structuring a desired lifestyle now is as important as an entrepreneurial endgame. Eddie discusses the book's 4 tenets of strategy: organization, management, people, and marketing. Then there's a 5th-systems–that was more than we could discuss today. 36:12 - The HotelTyler and Eddie discuss Gerber's hotel storyline. Gerber recounts his experience learning about the systems that enabled this hotel to operate on such a high level. Then Gerber contrasts this hotel experience with a barbershop that provides high-quality service up front but was unable to repeat the quality of that experience over time. Tyler discusses the importance of not just first but also second, third, and fourth impressions. It's about consistently focusing on the things that are essential.  Check out the partners that make our show possible.Find Us Online: BrosPodcast.com - LinkedIn - Youtube - Instagram - Facebook - TikTok - Eddie's LinkedIn - Tyler's LinkedInIf you enjoy the podcast, please rate us on Apple Podcasts, Spotify, or wherever you listen to us! Thanks for listening!

Giuseppe “Joe” Sciara, the namesake of Uncle Joe's Pizzeria in Hampton Bays, has sold his business — after more than half a century making pizza — to Tana Leigh Gerber and Scott Gerber of Hamptons Brands, who have reopened the Hampton Bays flagship location after an extensive renovation, rebranded a Wading Rover pizzeria as a second Uncle Joe's location and have plans to continuing expanding the Uncle Joe's brand at "red sauce joints."  The Gerbers join the editors on the podcast this week to share their vision for continuing Sciara's legacy.

You meet someone you really like and go on a great first date. You have common interests and enjoy each other's company. The second date goes just as well, and it feels amazing, almost too good to be true. And then, on the third date, they abruptly bring up something important that you need to know? Do you simply reply with "Oh, okay"? And then they just drop this personal stuff bombshell of them being I don't know a porn star in the 90s was the ass on the Gerbers baby powder commercial. Can we overcome conflict and build a relationship with someone regardless of their past and personal interests? This episode explores this question as well as discussing comedy films from the early 2000s, including Pixar and DreamWorks movies like Finding Nemo and Shrek. It's a long episode, but it's filled with enjoyable laughter and thought-provoking questions about relationships. Enjoy! The host of American Groove is Karissa Andrews, Makeup Artist, fully licensed esthetician, candle maker, and pug lover.  Located in Los Angeles, and the best part is that you can check out her work on Instagram:  https://www.instagram.com/americangroovepod We have a magical link below with all our socials and handle so you can find us on your favorite pod spot

Phil and Jeremy Gerber are the owners of the Roadster Shop which is known for its high-end, custom built Muscle Cars and Trucks. Their company also manufactures new, state of the art, high-performance chassis that they use in all of their builds and sell to the best custom builders in the world. The Gerbers, along with their Director of Operations, Josh Henning, are also hosts of the Oil and Whiskey podcast where they talk about whiskey and the automotive aftermarket.  The Gerbers grew up boating with their father Neal, a successful entrepreneur who helped them start the Roadster Shop over 25 years ago. Neal passed away in 2019 after a heroic six year battle with cancer, but not before his sons surprised him with a gift of a completely restored and customized 1971 27 ft. Magnum Sport. The boys grew up listening to their father's many stories about his revered Magnum Maltese that he had owned when he was younger. In our episode, the Gerbers talk extensively about their journey to build the boat for their father. We also discuss their hot rod business, their new Four-wheel drive, turn-key Chevy truck rollers, and their exclusive automotive distribution deal with Mercury Racing. You can find the Roadster Shop on Instagram @roadstershop On Facebook @Roadster Shop Visit the Roadster Shop online at https://roadstershop.com/ Listen to the Oil and Whiskey podcast at https://roadstershop.com/podcasts/ on youtube at https://www.youtube.com/@OilandWhiskey or most popular podcast hosts like Apple Podcasts or Spotify Visit our website at www.powerboattalk.com View the video for this episode: www.youtube.com/@powerboat_talk  Follow us on Instagram @powerboattalk  and Facebook @Powerboat Talk  Contact me: powerboattalk@gmail.com                    

Vi tar ett snack med Katharina Olsson, Marknadschef på tidningen "Allt om Jakt och Vapen" och benar ut vad somo egentligen är annledningen till att det finns enn jaktgala, vilka man vill boosta, hr initiativet moottagits av jatsverige och mycket mer. Kristian berättar också om en julklap till sig själv och plockar upp lite frågor och inspel från våra sociala medier. Gerbers variant av jägarsågen vi pratat om:      Krilles julklappsvapenrem:   Just ja! Om det känns rätt,, rösta gärna på oss! SkitJakt är nominerade i kategorin "Årets Mediaprofil" på Jaktgalan 2023!

Let's do the math. A human's average life span: 80 years. Years after Similac and Gerbers: say 75 years. At approximately 1000 meals per year, that's a lifetime of 75,000 meals. What if you had a different recipe for every one of those 75,000 meals? Celia Sack does. She is one of the owners of Omnivore Books in San Francisco. They sell nothing but cookbooks and books about food and drink. You don't go into her store asking, “What should I be reading?” but instead, “What should I be cooking or baking?" We ‘drop' this podcast on Thanksgiving Day when everyone is thinking about food. Celia thinks about it every day. And, of course, we're all thinking about things to be thankful for, including our listeners. We're thankful for our chance to talk with Celia. She is a delight. Books mentioned in this podcast: Small Victories by Julia Turshen Kitchen Simple: Essential Recipes for Everyday Cooking by James Peterson The Nutmeg Trail: Recipes and Stories Along the Ancient Spice Routines by Eleanor Ford The Joy of Cooking by Irma S. Rombauer The New Basics Cookbook by Julee Rosso and Sheila Lukins The Food of Morocco by Paula Wolfert The Art of Mexican Cooking by Diana Kennedy Mourad: New Moroccan by Mourad Lahlou Mastering the Art of French Cooking by Julia Child, Simone Beck, and Louisette Bertholle The Way to Cook by Julia Child Julia's Kitchen Wisdom: Essential Techniques and Recipes from a Lifetime of Cooking by Julia Child The Pat Conroy Cookbook: Recipes and Stories of My Life by Pat Conroy The Escoffier Cookbook: and Guide to the Fine Art of Cookery for Connoisseurs, Chefs, Epicures by Auguste Escoffier Nothing Fancy by Alison Roman Dining In: Highly Cookable Recipes by Alison Roman The Zuni Cafe Cookbook by Judy Rogers

Well would you look at that...Episode 84! Gerber, Danko and Chuck get together for another night of sports talking and other stuff in the Land. At home the Guys talk a little good news about the Cleveland Guardians before getting into all sorts of disappointing news about the Guards off the field moves and the ongoing Deshaun Watson hearing, punishment, appeal and what comes next. On the Road (17:17) the Guys try to snap out of a sour mood by looking around the NFL at quarterback storylines, competitions and Brady's undefeated streak against father time before handing out their first ever "See You next Tuesday" sports award (spoiler alert - congrats Coach Saban). Off the Field (32:40), the Guys celebrate the career of Dodger great Vin Scully, try to pick the best sports call in their lifetimes and pick their favorite Cleveland sports broadcaster. Stick around for the outtakes and hear about the Gerbers saving lives and New Dad Chuck Cardio. From the Land is available on Twitter @Pod_FromtheLand on Instagram @fromthelandpodcast on Facebook @fromthelandpodcast, on the Wisdom App and the world wide web at fromthelandpodcast.com!

I am very honored to have Bert Simonovich, a very well-known expert in the signal integrity community, in today's episode. Bert developed the "Cannonball-Huray" model used for transmission line loss modeling, which has been adopted in several popular EDA tools.   We will be discussing several topics relating to copper roughness, including different approaches to ensure signal integrity in your PCB design.   Altium 365: Where the World Designs Electronics Watch the video, click here.   Show Highlights: Bert shares his background and experience He did his microprocessor systems back in the late '70s and later worked at Bell-Northern Research in Ottawa, Canada In the 90s he transitioned to Nortel from where he specialized in backplane design and signal integrity He founded Lamsim in 2009 Bert retrospects using photo tools which is now the photo plotting with Gerbers. His experience helped him understand the mechanics of PCB construction A client's demand led to extensive research involving dielectric material comparisons and foil roughness With various PCB surface roughness models, how to determine which process to move forward with? Bert explains the Design Feedback Method Cannonball technique is a roughness modeling approach which Bert also described as a heuristic method Checkout Bert's articles on SI Journal Bert gives a detailed explanation of how copper is being used in PCBs HDP user group international published a research paper Smooth Copper Signal Integrity in 2016 Bert and Zach agree that PCB construction is complicated and it is highly recommended for PCB designers and SI engineers to learn more about the fabrication process What does reverse treated foil means, and how does it relate to the power layer? Read Bert's DesignCon Paper: A Practical Method to Model Effective Permittivity and Phase Delay Due to Conductor Surface Roughness Links and Resources: Connect with Bert Simonovich on LinkedIn Follow Lamsim Enterprises Inc. on LinkedIn Visit Lamsim Enterprises Inc. website Read Bert's Articles on SI Journal   Full OnTrack Podcast Library Altium Website Get Your First Month of Altium Designer® for FREE

MEP EP#330: Rogue Gerbers - Jerry McDaniel of Customer Care at MacroFabJerry McDaniel Has been at Macrofab for over 5 years Currently the Director of Customer Success Previous life, he was the CTO/CFO of Litigation Records Services A records retrieval company in Texas managing litigation records for both Plaintiff and Defense attorneys Application support for Presensoft Inc. for almost 11 years Customer Success How do you figure out how customer's act? What is the advice you can give to engineers? What is the weirdest thing a customer has ever done?

Wat is het effect van krachttraining op je botten en gewrichten? We vragen dit aan onderzoeker en orthopeed in opleiding Jasper Gerbers. Hij is arts en weet veel van het menselijk lichaam en de effecten van training op je gewrichten en botten. 

It's not often you get to see a 6'8" former Division 1 basketball player up on stage doing comedy. But that's what you get when you go to a show with Alex Dragicevich. Alex first fell in love with the art of comedy when he joined a sketch writing group in college. That new group of friends led him the stage for a few shaky stand-up appearances in Boston. 6 years' worth of material later and Alex is a budding star in the Chicago comedy scene. He regularly performs shows at iconic venues like the Laugh Factory and Zanies, and has written sketches that have amassed hundreds of thousands of views online. We talked about Alex's writing process of pacing around a room talking out loud to himself, the glamourous underbelly of a life in comedy, and why he started eating Gerbers banana baby food for dessert. If you want to keep up with Alex you can find him on Twitter at @alexdrag_ or on Instagram @alexdrags. And if you're trying to hang with Destination Different on the internet... Twitter - @ry3dunn Instagram - @destinationdifferent TikTok - @destinationdifferent

In der letzten Folge empfängt Nicolas die Familie Gerber aus Wiggen im Kanton Luzern. Gerbers pflegen den Berner Schwyzerörgelistil – aber mit Es-Tuba-Begleitung. Sie lieben den Wald und die Natur – und haben einen Schweizermeister in ihren Reihen. Nicolas Senn empfängt auch diesen Sommer wieder sechs Volksmusik-Familien aus der ganzen Schweiz. Unter anderen mit dabei sind das Echo vom Paradiesli aus Unteriberg SZ, die Familie Zmoos aus dem Jura, die Nachkommen des legendären «Sity Domini», die Familie Schmid aus Frutigen BE, die Familie Haas aus dem Appenzellerland und die Familie Gerber aus Wiggen LU. In keiner anderen Musikrichtung gibt es so viele Familienkapellen wie in der traditionellen Volksmusik. Das Musizieren in der Familie ist oft der Grundstein für so manch musikalische Karriere. Von der ersten Berührung mit einem Instrument über die erste Familienkapelle bis hin zu den gefragtesten Instrumentalisten auf ihrem Gebiet: Die musikalische Reise vieler bekannter Volksmusikgrössen begann bereits im Kindesalter – vorgelebt und überliefert von der Familie. «Potzmusig Familiesummer» zeigt, wie traditionelle Schweizer Volksmusik in sechs Familien gelebt wird. Neben einem Einblick in das Familienleben gibt es viel Musik, musikalische Archivperlen und gemütliche Gesprächsrunden.

Every day, we spend an average of 20,000 breaths with 11,000 litres of air, primarily made with subconscious effort. If you want better health, changing your breathing technique probably isn’t the first option that comes to mind. We don’t even think about it; we don’t pay attention to how we do it. But it turns out that how you breathe has far-reaching effects on many aspects of human health. Discovering what it means to breathe correctly is crucial for greater wellness. In this episode, author and journalist, James Nestor, joins us in seeking to unlock a person’s full breathing potential. He discusses the myriad of health benefits controlled respiration can provide. You’ll also learn how industrialisation made it harder to breathe correctly and how various exercises can improve your respiration. Listen to this episode to discover simple methods to maximise the benefits of each breath you take.   Get Customised Guidance for Your Genetic Make-Up For our epigenetics health program all about optimising your fitness, lifestyle, nutrition and mind performance to your particular genes, go to  https://www.lisatamati.com/page/epigenetics-and-health-coaching/. You can also join our free live webinar on epigenetics.   Online Coaching for Runners Go to www.runninghotcoaching.com for our online run training coaching.   Consult with Me If you would like to work with me one to one on anything from your mindset, to head injuries, to biohacking your health, to optimal performance or executive coaching, please book a consultation here: https://shop.lisatamati.com/collections/consultations.   Order My Books My latest book Relentless chronicles the inspiring journey about how my mother and I defied the odds after an aneurysm left my mum Isobel with massive brain damage at age 74. The medical professionals told me there was absolutely no hope of any quality of life again, but I used every mindset tool, years of research and incredible tenacity to prove them wrong and bring my mother back to full health within 3 years. Get your copy here: http://relentlessbook.lisatamati.com/ For my other two best-selling books Running Hot and Running to Extremes chronicling my ultrarunning adventures and expeditions all around the world, go to https://shop.lisatamati.com/collections/books.   My Jewellery Collection For my gorgeous and inspiring sports jewellery collection ‘Fierce’, go to https://shop.lisatamati.com/collections/lisa-tamati-bespoke-jewellery-collection.   Here are three reasons why you should listen to the full episode: Discover how carbon dioxide is necessary for getting enough oxygen in your body. Learn how soft foods and bottle feeding during childhood can impact your health as an adult. Understand how oral exercises and breathing practices can significantly improve your wellbeing.   Resources DEEP: Freediving, Renegade Science, and What the Ocean Tells Us About Ourselves by James Nestor Breath: The New Science of a Lost Art by James Nestor Wim Hof Method James Nestor’s website   Episode Highlights [04:03] How James Got into Breathing  James is a journalist who once covered a world freediving championship in Greece. Despite being a swimmer and bodysurfer himself, he was astounded by participants who can dive 300 to 400 feet in a single breath. Upon returning to San Francisco, James decided to write a book about freediving. His research exposed him to the art of breathing and its importance to wellbeing. He learned that improper breathing is damaging to the body. [10:29] The Physiology of Breathing Contrary to widespread knowledge, it’s possible to have too much oxygen and not enough carbon dioxide in the body. However, it is essential to have a balance between these two. Many standard breathing methods deplete carbon dioxide levels, leading to lower oxygen saturation and more unsatisfactory performance. A study found that by holding their breath comfortably for 25 seconds, 85% of the athletes will not have a breathing dysfunction. Instead of compensating, learning proper breathing techniques can increase your bodily tolerance for carbon dioxide. Listen to the full episode to learn more about the process of breathing! [19:57] Basic Breathing Techniques Most people breathe faster than the optimal rate without realising that many of their health problems come from their breathing rate. The point of breathing exercises is to acclimate your body to breathe through the nose without thinking about it. Slower breaths while maintaining the same volume of air can increase efficiency by 35%. Transitioning to slower breathing will temporarily reduce performance, but you will eventually see improvements as your body acclimates. [27:11] Nasal Breathing Listen to the full episode for James’ points on running and breathing! Nasal breathing leads up to 20% more oxygen absorption compared to mouth breathing, all else being equal. Nitric oxide is a potent vasodilator that increases blood circulation. Nasal breathing increases nitric oxide concentrations six times more than mouth breathing. Breathing through the nose is more effective in defending your body against viruses than any other form of breathing. [38:36] Why Aren’t Breathing Interventions More Popular? There’s not a lot of money that can come from breathing interventions. Hence, the development of this alternative practice isn’t promoted widely. That said, James believes that alternative medicine isn’t always the answer. Conventional Western medicine is still crucial for many health interventions. [41:38] How Modern Diets Changed the Way We Breathe In antiquity, people always had perfectly straight teeth and larger mouths. The introduction of industrialised food removed the need for a larger jaw. Evolution drove the shrinking of the human jaw, so more people have crooked teeth or impacted wisdom teeth. Smaller oral cavities also made breathing more difficult, and the incidence of upper airway resistance syndrome rose. [44:24] Childhood Feeding Improper oral posture can root from habitually breathing through the mouth. When we were younger, chewing was essential. The introduction of baby food prevented infants from performing the right chewing exercises. Breastfeeding changes the face structure and promotes more efficient breathing. Children need to eat hard foods to develop a proper jaw and airway. [48:20] Oral Exercises Even adults can see improvements in their breathing efficiency by doing basic oral exercises. After a year of oral exercises, James was able to improve his airway size by around 15% to 20%. Palate expanders are an option for people who need them. However, oropharyngeal exercises and myofunctional therapy are easier and more effective methods for improving your breathing. [54:33] Relaxation through Breathing Slow, focused breathing activates the parasympathetic nervous system, leading to greater relaxation. Doing breathing exercises several times a day will immensely help you cope better with stress. Listen to the full episode to learn more about how slow light breathing diaphragmatically stimulates the parasympathetic nervous system and the vagus nerve. [59:14] Hormetic Stress The quickest way to reduce stress is to breathe. It is all about working your respiratory system and working out your stress. James suggests starting with the foundations of nasal breathing, slow breathing and awareness. Similar to exercising at the gym, breathing exercises promote hormetic stress. At moderate amounts, hormetic stress is beneficial to human health. Listen to the full episode to learn more about the Wim Hof Breathing Method!   7 Powerful Quotes from this Episode ‘By mastering this sort of breathing, we can not only dive deep, but we can heat ourselves up, heal ourselves, and do so many other things’. ‘Scientific papers were published about this 115 years ago, showing very clearly that you need a balance of carbon dioxide and oxygen to operate effectively and efficiently. When we breathe too much, we can offload too much CO2, which actually makes it harder for us to bring oxygen throughout the body’. ‘That slower breath with that pressure allows us to gain 20% more oxygen breathing through our nose than equivalent breaths through our mouth.” ‘I think our bodies are the most powerful pharmacists on the planet and that’s been shown, so why not try to focus on your body and health a little bit’? ‘By having a smaller mouth, you have less room to breathe. And this is one of the main reasons so many of us struggle to breathe’. ‘Start slow, start low. See what your body can naturally do. If after six months, you’re like, ‘I’m still not, this isn’t working’, go see someone and take it from there’.  ‘I talked to dozens and dozens of people who have fundamentally transformed themselves through nothing more than breathing. I want to mention it again. I’m not promising this is going to work for everyone, for everything, but it needs to be considered as a foundation to health’.   About James James Nestor is a journalist and bestselling author. He has contributed to many newspapers and publications such as The New York Times and Scientific American. His first book, DEEP: Freediving, Renegade Science, and What the Ocean Tells Us about Ourselves, took inspiration from his journalistic coverage of a world freediving championship.  James also authored Breath: The New Science of a Lost Art where he combines thousand-year histories with modern research to shed light on proper breathing. His investigations have revolutionised the conventional understanding of breathing and have helped many people live healthier lives. His other projects include speaking engagements for institutions, radio and television shows, and collaborations for scientific research and communication.  Learn more about James Nestor and his work on diving and breathing by visiting his website.   Enjoyed this Podcast? If you did, be sure to subscribe and share it with your friends! Post a review and share it! If you enjoyed tuning in, then leave us a review. You can also share this with your family and friends so they can include more amino acids in protein in their diet. Have any questions? You can contact me through email (support@lisatamati.com) or find me on Facebook, Twitter, Instagram and YouTube. For more episode updates, visit my website. You may also tune in on Apple Podcasts. To pushing the limits, Lisa   Full Transcript Of The Podcast! Welcome to Pushing the Limits, the show that helps you reach your full potential with your host, Lisa Tamati. Brought to you by lisatamati.com. Lisa Tamati: Well, hi, everyone. Welcome back to Pushing the Limits in this new year. I hope you're enjoying yourself. You've had a good break over the holidays, and I have a fantastic guest today. Wow, this guy is insane. So his name is James Nestor, and he is an author, New York Times best selling author, Wall Street Journal best selling author, London Times New York Times bestselling author of a book called Breathe. So it's all about breathing. You might think, how the hell do you write a book on breathing. But I tell you, this is going to be a really exciting interview, and you're going to learn so much that you wish you'd been taught years ago. He's also the author of Deep, another best selling book that he did on freediving. And he's a filmmaker and science writer for many of the science magazines. Now in this book Breathe. He explores the million year long history of how the human species has lost the ability to breathe properly. And why we're suffering from a laundry list of maladies from snoring to sleep apnea to asthma to autoimmune diseases and allergies. And in this, on this journey in this book, which was absolutely fascinating. He travels the world and spends a decade in the attempt to figure out what went wrong and how do—we fix it. And, you know, the links that the sky week two—for his research has just absolutely next level. I really enjoyed doing this interview with James. He's an incredible person. And just so very, very interesting. So I hope you enjoy the show. Before we head over to speak with James in San Francisco, just like to remind you to do a rating and review if you came for the show. This is a labour of love. And it really really helps the show get out there if you can give us a rating and review, either on iTunes or wherever you're listening to this podcast. Or if you can't work it out, just send me an email with it. And we'll gladly receive those as well. And if you want to reach out to me if you've got any ideas for podcasts, or people that you would like to see on here, or if you have a question, health question, if you want help with health journey, health optimisation, epigenetics, run coaching, that's our day job. That's what we do for a living. And that's what we are passionate about. And that's what we love. So if you're having trouble with a tricky health issue, if you wanting high-performance, if you're wanting to do that next ultramarathon or first run your first five-kilometer race, whatever the case may be, please reach out to us, lisa@lisatamati.com. And you can find all our programs also on that website, as well as this podcast and lots of other goodies. So I hope you enjoy this interview with James Nestor. Over to the show now and thanks for listening. Lisa: Well, hi everyone and welcome back to Pushing the Limits. It's fantastic to have you with me and I am jumping out of my skin for excitement today because I have someone that I've been just so looking forward to interviewing. An amazing author, James Nestor, who is going to be sharing his research and his book, which is really a game-changer. Breathe is the name of the book. And James is coming to us all the way from San Francisco today. So welcome to the show, James. Fabulous to have you. James Nestor: Thank you for having me. Lisa: So James, can you just give us a bit of a background into your—who you are in your background? And how the heck did you end up writing a book about breathing? And why do we need to know about it? James: So I'm a journalist, and I write for science magazines and outdoor magazines. I've been doing that for years and years and years. And I think the real jumping off point for me was when I was sent out to go to Greece to write about the world freediving championship. And even though I've spent my life near the ocean, I'm a surfer. I'm a swimmer and body surfer, all that, I had never really spent too much time under the ocean. And I had never seen anyone freedive before because the water is very cloudy here on the West Coast. There's not a lot of places to do this. So I remember going out in this boat, it was the first day of the competition and just watching these people take a single breath and go down 300, 400 feet on a single dive there. And come back four minutes later and—just it was like they we're answering emails just like. Okay, next up, back for lunch. It was what the hell is going on here? I had understood that this was absolutely impossible. And yet here these people vary sizes, various forms - big, tall, large, small, all that - that had mastered this thing. And I got to be friends with a few of them who took me into this other side of freediving outside of the competitive freediving, which I just thought was pretty insane. And they allowed me to understand free diving as this meditation. And of course, breathing is at the core of this meditation. And by mastering the sort of breathing we can not only dive deep, but we can heat ourselves up, heal ourselves and do so many other things. Lisa: Wow, so that was the jumping off point in, for those interested. Yeah, I've taken an interest in freediving too. And my gosh, what they do is pretty next level, insane. I don't think I'm crazy enough to really have a go at it. To be fair, but absolute admiration for what they do and how they do it, in—the everything that they have to overcome. But okay, so if we just jump in now, the into—how does we know? What can we learn from these free divers and other traditional breathing techniques? And why is it important for the everyday person to be understanding how the breath works in the physiology, which we'll get into which I found absolutely mind blowing and thought, why is nobody told me this? And why did—why does, why should someone listening to this actually be interested? James: So the free divers told me that the only way to hold your breath is to master this art of breathing. And it was also something interesting to see all of these different people. And they all had these enormous chest, they had expanded their lung capacity. Some people double the average adult lung capacity by forcing. Well, they were not born this way. So it made me think about how malleable the body is depending on what inputs we give to it. And so I got back to San Francisco, and I wrote another book that featured freedivers. But in the back of my mind, that book was called Deep. And it looks at the human connection from the very surface to the very bottom of the deepest sea, magnetoreception echolocation all that. But as I was researching that book, and writing, I just kept finding more and more information about breathing, about how so many of us in the West, including in the medical world view breathing as just this binary thing. As long as we were breathing, we're healthy, and we're alive. When you're not breathing, that's bad, your dad or you have a serious problem. But that is such the wrong way of looking at this. It's like saying, as long as you are eating, you're getting food, you're getting nutrients. But it's what you eat. That's so important. And it's how you breathe. That's so important. So I was lucky enough to then meet a bunch of leading experts in this field who have been studying this stuff for decades, even publishing in these weird scientific journals. No one's been reading their stuff. I thought, why the hell hasn't anyone told me this? Like, I'm middle aged, I've been mouth breathing, through most of my life. I've been whenever I was working out or surfing, I'm just thinking I'm getting more oxygen in. And this is so damaging to the body, and no one was talking about it.    So this book took me so long, because I couldn't understand why some researchers on one side were saying how you breathe has no effect on your asthma, has no effect on your body, on your brain. And this other side was saying they're 100% wrong. Here's all the data. So it was going through all that and weeding through all that that took me a while. But I think at the end, I finally found the truth behind all of this. Lisa: He certainly did. And the book is such a deep deep dive like you know, and I've been talking to some friends about you know, reading this book and, and everything. How can you have a whole book on breathing? And I'm like, you have no idea. You could probably write 10 books on breathing and it's so powerful. And as an athlete I've, you know, I was just saying to you prior to the recording, I've spent my entire life as an asthmatic since I was two years old. I have a very small lung capacity. I have a low VO2 max, despite that I decided to become an endurance athlete. Go figure that one out, got some mental issues, obviously. But I'd spent my entire athletic career breathing in my mouth in places like Death Valley, in the Sahara, in the Himalayas, and altitude, and you know, freezing cold temperatures. And all of the problems that that brought and so this book has been a life-changing thing for me personally. Unfortunately, I'm no longer a competitive athlete bagger. You know, like I didn't get the memo back then. But now training hundreds of athletes. Wow, I can start to influence them and change them and are already started to adopt some of the information into the programs that we're using. So super powerful information, and in really important. So, okay, now let's go into a little bit—the physiology of breath because we sort of think if I take deep breaths, and breathe often in faster, if I'm running, then I'm going along. I'm getting as much oxygen as my body can get. Why is that completely upside down? James: That is upside down. And it's so counterintuitive. It took me months to get my head around this, even though we've known these scientific papers were published on this 115 years ago, showing very clearly that you need a balance of carbon dioxide and oxygen to operate effectively and efficiently. And when we breathe too much, we can offload too much CO2, which actually makes it harder for us to bring oxygen throughout the body. If you don't believe me right now, you can breathe 20 or 30, heavy breaths. You might feel some tingling in your fingers or some lightness in your head. This is not from an increase of oxygen to these areas, but a decrease of circulation. Lisa: Wow. James: Because you need a balance of CO2, for circulation, for vasodilation. This is—it is integral to providing blood and nutrients to our body. And for some reason, as Westerners we just think more is better, more is always more. That is not the way of the proper way of thinking about this when you talk about breathing, you want to breathe as closely in line with your metabolic needs as possible. Why would you? It's like being in a car. Why would you be revving the motor? Everywhere you're going, I had a stop sign just revving the motor. When you were over breathing. That's exactly what you're doing. You're causing a bunch of wear and tear on your heart on your vascular system. And you're sending stress in those—to your mind. People like you are very strong willed and we'll fight through it right you'll just keep going you're in pain, I don't care. I'm gonna finish this race. I'm gonna make it happen. Compensation is different than health. Oh, and and so this is why so many professional athletes, they'll be really good for a few years. The minute they stopped, diabetes, chronic health problems. Our body.. Lisa: Thyroid, diabetes, metabolic problems. Yeah, like no hell, you've spent your life being a disciplined athlete. I'm struggling with hypothyroid, for example, and high blood sugars. And I'm lean and I'm, you know, it's like what the heck. Like, wow. And I hope through the breathing in some of the other stuff that I'm doing that I can remove some of the damage because you're because it is so counterintuitive. So that carbon dioxide there was a real mind bender for me, because I've always understood carbon dioxide as a negative thing. You know, we want to breathe it out. We want to get it out of the system. That's the end result of you know, what do you call it the electron chain in the ATP production, and we're producing this carbon dioxide, we're gonna give it out. And that's not the case, isn't it? It's a controller of the acidity in the blood is something that we want to train, our chemoreceptors need to be trained in order to be able to tolerate more carbon dioxide. So this just dive into the winds a little bit on the actual physiology that I've just touched on the air so that we can actually get to the bottom of this carbon dioxide, your mind bender, really. James: So when we take breath in, it enters into our lungs and the bronchioles, to these little air sacs, the alveoli, and from there it goes through various layers and enters into red blood cells. The vast majority of oxygen enters into red blood. So there's some free floating but not much. So in those red blood cells or something like 270 million hemoglobin, and so then it enters into this hemoglobin. And it's, you know, it's funny, why would when we're working out, why would we get more oxygen in one area than another? So CO2 is the signaling molecule. So where oxygen is going to detach is an areas where there is CO2, and oxygen isn't going to attach otherwise. So you need this healthy balance of CO2, we have 100 times more CO2 in our bodies than we do oxygen.  Lisa: Wow. James: Okay, so this is this very carefully controlled system that needs to be in balance, and our bodies are so wonderful at keeping us alive. So when we become imbalanced, all these other things happen. If we become too acidic, we'll learn to breathe more, right? We’ll trigger that if we become too alkaline, our kidneys will release bicarbonate. So all of this is incredible and so important. Compensation, different than health. We can compensate for a very long time. Imagine you can live maybe 40 years eating garbage crap food eating Fritos. That doesn't mean you're healthy. No offense to Fritos. Delicious, absolutely delicious. But, you know, it doesn't mean you're healthy. So… Lisa: Yeah. James: ...the reason why you have to understand this balance of CO2 and oxygen is because you can't just understand CO2 as a waste product. It's still considered this a medical school. Yeah, you don't need it. But people who study this know that is—it's absolutely essential to have that balance, you don't want too much. But you don't want too little. You want your body to be able to operate at peak efficiency without having to go through all those compensations, right? To keep you there.   Lisa: Exactly. So when we breathe in, we.. When I say, we don't hold our breath, and I'm holding my breath for a long time, as long as I can. And then that's horrible urgency that comes up and you start to—your diaphragm starts to make that sort of hiccup thing. And this is actually the chemoreceptors in the brain, which is the area that is what I understand, correct me if I'm wrong, that is measuring the CO2 levels more than anything in the blood, not the oxygen levels. And it's so, the CO2 going up, and then the body's going “Oop, time to breathe,” and it makes you do that, you know, hiccup thing in order to make you breathe. And when I'm doing my breathing exercises that I've learned from you, I let that reflex go for a while while I'm training my body and to be able to accept more carbon dioxide. And that will help me be a better athlete with a bit of a EO2 mix hopefully, and make me faster and so on. But it's the CO2, that's actually pushing the oxygen into the cells as well, isn't it? And that was another, a mind bender as well. James: It's an exchange. So you can think about those red blood cells as this cruise ship, right? So and they're full of oxygen. And they cruise to areas where there are other passengers that want to get on this is CO2, and they exchange. The CO2 hops on as oxygen hops off. And this is just how it works. So that need to breathe, you're 100% right. A lot of people think, gonna exhale, hold my breath. “Oh, I don't have enough oxygen, I need to breathe.” No, that is dictated by rising carbon dioxide levels. And so many of us are so sensitised to CO2, that we can't hold our breath more than 10 seconds without going. But they've done a study with athletes. And they found that to very comfortably hold your breath, over 25 seconds, 89% of those athletes will not have any breathing dysfunction. So this is a great practice to do. And this is why this is used in so many different breathing techniques for so long. The ancient Chinese were doing breath holds. Pranayama ancient Hindus were doing breath holds for thousands of years—is to exhale softly. And to hold your breath calmly. You don't want to be struggling and feeling your diaphragm moving. Just calmly, when you feel a little teaspoon of discomfort. You breathe and you calculate how long that is. Don't look at this as a competition. I know that there's a lot of people out here. No, you can compete later. So what you want to do is to get your CO2 tolerance higher, because by having a higher amount of CO2, which is really a normal amount of CO2, your body can operate better. You will have more circulation. Oxygen will detach more easily. And when you're doing endurance sports, this is what you want. You don't want to use energy for things you don't have to use energy for. You want to be burning clean and tight. And that's what this allows you to do. Lisa: This is about efficiency isn't and maybe you're saying that the average person is breathing 12 to 18 times a minute, on average. And ideally, we should be around the five and a half or six times a minute would be ideal. “So breathe light to breathe right” was one of the catchphrases that stuck in my head. And that's my trigger for all over breathing again. And so it's actually slowing down our breathing rate and not increasing the volume so much as diaphragmatic breathing. So using the deep, lower lobes of our lungs to actually get the breath end and doing it a lot slower. And why are we all you know, doing it 12 to 18 times a minute and overbreathing? Which is yeah. It is... James: Sometimes a lot more than that. I mean, I've talked to clinicians who see people breathing 25, 30 times a minute just and they've been doing this for decades, and their bodies are just destroyed. So it's, these things become a habit after a while and our body gets used to that cycle of compensation. And we start acknowledging this is normal. We started thinking having migraines is normal, having cold toes and cold fingers all the time is normal, being exhausted all the time is normal. None of this is normal. And especially if you look at modern populations of what's considered normal now, I mean, what 15% of Americans have diabetes, 25% have sleep apnea, 10% have autoimmune like, what is going on here? And that this is just accepted that, “Oh, just you know, I've my diabetes...” Lisa: Aging. James: ...my drugs. So anyway, I'm getting off track here. You when this becomes a habit, again, compensation different than health. And a wonderful practice to try is to breathe in at a rate of about five to six seconds, and breathe out at around that same rate. I put in the book 5.5 yet, but then people have been writing me, saying, 'I'm a half a second off'. Oh, my God. So now I'm saying anything in that range. And if that's too difficult for you, slow it down, go three seconds in three seconds out. It's perfect. This is not a competition. This is about acclimating your body. So we can't breed this way all the time, that's going to be impossible. But whenever you become aware of your breath, that you're breathing too much, you can bring your breath back by breathing this way and recondition it. And the point of all these exercises is not to think about them. You want to do them often enough, that you're always breathing through your notes that you're always breathing lightly and slowly. And that range of diaphragmatic movement, especially for athletes, I cannot tell you how essential this is, when you're breathing too much. Okay, here's what's happening, you're breathing up into your chest, which is extremely inefficient. There's more blood further down in your lungs, so can participate much more, much better in gas exchange. But you're also doing something else. You're taking air into your mouth, your throat, your bronchi, bronchioles, none of which participate in gas exchange yet do you bring it in? You go? I'm using maybe 50% of that breath. If you slow down with the same volume, six laters a minute, to about six or seven breaths, right? Per minute, your efficiency goes up 35%. 35%. And if you're not gonna make a difference, you're running for five hour days. You're crazy. If you look at Kipchoge, check out how he's breathing, you know, an hour and a half, extremely light. He's completely in control, you can hardly see his chest. And he is in the zone. Sanya Richards-Ross was the top female sprinter in the world for 10 years, check out how she's breathing through the nose in control, destroying everyone else and all of our competitors. So it takes us a while, which is why people don't, you're going to see a decrease in performance when you switch. Okay, guaranteed that it's gonna to go down. If you stick with it, it's gonna go up. I don't want to say that it's true for everyone. But I would say 95% and the breathing experts, the elite trainers I've worked with have told me 100% of the people they've converted, their performance goes up and the recovery is cut by half. Lisa: Wow. And then I mean, who the hell doesn't want that as an athlete, you're fighting for 1%. So when we're talking, no such mess of possible changes that don't rely on your genetics and don't rely on you know, things that you can't control anyway. And like, for me, transitioning has been hard. I'll be honest, because I was completely congested all the time. And that's why I'd heard that nasal breathing because that’s the next thing we'll discuss that nasal breathing was very, very important for a number of reasons. I didn't really understand why. But I was like, well, I can't breathe through my nose is just blocked the whole time. And I don't have a show on hell of doing that. So well. Well, I'll carry on doing my breathing. And then when I learn how to decongest my nose and sometimes it will take me two or three breaths. And the first time the first couple of weeks when I was doing it, my nose was running and I wasn't getting anywhere and I'm like, this is not working. But I pushed through that phase. And now I can run for like a team case at a fairly good pace, completely nasal breathing, if I do the warm up phase properly, if I go out the door and just try and do it straight out, the gate won't work, I need to do the walking, holding my breath, and get that cleared first, and then I can get into my training. And then I can hold it in the first 10 minutes, I'm still finding it a little bit like I want to breathe with my mouth, but that instinct is there. But I'm slowly training myself into that system. And saying, I can actually, you know, I can actually run for a good hour just through my nose without any problems. And I've also not done the high-intensity. So I backed off the super high-intensity, because I know I'm automatically going to open my mouth when it gets to that. So while I'm in this transition phase, I'm not doing anything beyond that sort of aerobic capacity level. And I think I need this just to adapt. So these are huge types of people listening out there, if you are congested, and you think, well, this is all well and good guys, but there's no way in hell that I'm going to be able to breathe through my nose. Think again, there is, it's just a matter of being taught how to do it. And that's a pretty simple couple of exercises that were, you know, that's in the book. It can really, really help us if you persevere through it. And then I expect to see improvements and my VO2 max and all the rest of it. Now, let's talk a little bit about the reason why it has to be nasal breathing. And so it's not just about breathing slowly. We've talked about breathing slowly, we've talked about diaphragmatic breathing. We've talked about CO2 and the role that we don't want our CO2 levels too low in the body. Let's talk now about the whole. Where was I going James? Help me out. I've just hit a.. James: You wanted to talk about breathing, you want to talk about fitness, you want to talk about nasal breathing. Lisa: I hit a moment. So nasal. So we want to understand the physiology of the nose and why the nose is what we want to be breathing with rather than our mouth. James: So I want to mention a few things. A few more things about running. This may seem overkill, but just a couple of points. So what I've heard from various instructors, Patrick McKeown is a world renowned breathing therapist, top got Brian Mackenzie the same thing. Never work out harder than you can breathe correctly. So if you're entering the zone, your mouth is open, slow it down and build your base and work up from there. Sometimes it took Dr John Douillard took him six months to fully acclimate. But once you get there, you are going to find a power in yourself that you did not know existed. And this has been proven time and time again. When Carl Style was working with the Yale running team and the US Olympic running team. He said that these people suffered way more sicknesses, respiratory problems, asthma, COPD than anyone else. And he said, “They push through it because they're competitors. They're gonna push through it.” A complete mess. So there has to be a slight shift and thinking of like, you have to accept your performance is going to go down for a little bit. Right now's a good time to do that. We're still in a pandemic. So you know, once things open up, you'll be kicking everyone's ass. And that's not a bad thing. But just know that this is a wave. This is a process. So the reason why you want to be doing this, we'll get to nasal breathing now is I will bring on my guest. He's been waiting over here patiently. Steve, for the people who aren't watching this, I'm holding up a cross section of a human skull. You can see the nose right here. When you breathe through the nose, you're forcing air through this labyrinth. It's so similar to a seashell. It's called the nasal concha. So seashells have their shells this way to keep invaders out to keep pathogens out. Right? Our noses serve the exact same function. This is our first line of defence. So when we breathe through our nose, we're heating air which is important in cold climates where humidifying it, which is very important in dry climates. We're pressurizing it, we're conditioning it, we're removing particulate which is important, if you live in a city or basically anywhere else now. We're helping to fight more viruses. So there will be a smaller viral load breathing through the nose. And we condition this air so by the time it enters our lungs, it is properly conditioned to be more easily absorbed. When you're breathing through your mouth. You can consider the lungs as an external organ. Yeah, because they're just exposed to everything in your environment. So not only that, not only is this the most effective filter we have is it forces us to breathe more slowly. This is a self-regulating device. Yeah. How long did it take me to take that breath took a while? How long does this take? Yeah, nothing. So that's slower breath with that pressure allows us to gain 20% more oxygen breathing through our nose than equivalent breaths through our mouth. Again, if you think this is gonna make no difference to, you you're absolutely crazy. And this is simple science. You know, this isn't controversial stuff. Lisa: No, this is simple science, but not well, knowing until your book came out and became a worldwide best selling book. Thank goodness because this stuff needs to be out there. And I'm called silly because I'm deep in the waves and in researching all the time. And by hacking and the latest longevity, and the goodness knows what I'm just always into the latest and greatest. And I'm constantly surprised at how you know that some fantastic information never sees the light of day, because of the systems that are in place, or traditions and laws and stuff. And it's like, wow, we have to get this information out there. And this is one of those times when I'm thinking thank goodness, someone has put this into a book that's readable for people to understand the science without having to do such a deep dive themselves. And I think that that's really important. And that nasal, you know, nasal breathing. Also, it does another thing that I found really, really interesting was all about the nitric oxide. Can you explain what nitric oxide is and what it does in the body and why the nose is so important in that regard? James: Nitric oxide is this amazing molecule that our bodies produce that plays a central role in vasodilation. Having more nitric oxide will decrease your chances of having a stroke, will decrease your chances of having a heart attack. It will increase circulation to your brain. I mean, I can go on and on here. It's no coincidence that the drugs Sildenafil also known as viagra, guess what it does, it releases nitric oxide in your body. That's how it cleans. Yeah, we get six times. One study showed that we get six times more nitric oxide breathing through our nose than we do through our mouth. And if we hum we get 15 times more nitric oxide. So this has an incredible effect on the body and especially now there are 11 clinical trials right now where they're giving patients with COVID. Guess what? Nitric oxide. And apparently, according to Nobel Laureate, Louis Ignarro, oh, it's working wonderfully well in these. Studies are going to be out soon. I heard something. My brother in law's an ER doctor, my father in law's a pulmonologist. So we talk all about this stuff. And the vast majority of the people suffering the worst symptoms of COVID are people with chronic inflammation. And as an opposite, very observational study. There are also mouth breathers. Yeah. And this was known 100 years ago, they were saying 75 to 80% of the people with tuberculosis are mouth breathers, chronic mouth breather. So there's been no official study on this just this is just observational stuff. Don't go write me about this, that your nasal breathing got COVID. It can happen. Lisa: Can happen still, we're not saying that.  James: It's to me, but we know that can happen. But we also know something else. That breathing through the nose will help you defend your bodies so much more effectively, against viruses. And this is what Louis Ignarro again, he won a Nobel Prize. So listen to that guy, if you're not gonna listen... Lisa: Yes and I've actually I've heard Dr Ignarro speak a number of times, and I'm hoping I can get him on my podcast to actually just to talk a whole session on nitric oxide and what he discovered, because he he won a prize for discovering this, this gas if you like in the body, because nobody really understood what it was or how it operated. And it is being used for Viagra. And the reason it works for that is that it expands and dilates the blood vessels, but that's what's actually doing it and all parts of our body. And therefore when we're doing this nasal breathing, and we're getting more of that nitric oxide and I mean, a lot of the athletic supplements that you can get now in your corner supplement store are about, you know, drinking beetroot juice or whatever increases your nitric oxide. So this is another way to get at an info for you athletes out there. You want better performance, you know, a lot of my athletes are on beetroot juice and things like that. Just nasal breathing is another way of doing that. You know, so that's a really big piece of the puzzle, I think. James: And those don't work. They certainly work but the key was so much of this just like with a key with oxygen. You don't like, go and get a bunch of oxygen for five minutes, then walk away so I'll fix them. You want to constantly be producing this stuff. So beet juice, you know what we'll work for a short amount of time. But to me, it seems like a much better idea to use something that we're naturally gifted with to use our nose. And to constantly be having a body that can constantly produce a healthy healthy level of nitric oxide. I drink beet juice. I'm a big fan of that, the nitrates and other vegetables can help release more nitric oxide. Great stuff, right? But nasal how often can you be drinking beet juice, you don't want to be drinking that 10 times sugar in it. Lisa: No. There's a lot of sugar in it. James: There’s a lot of sugar in it and you know, occasionally is great, but there's other ways of doing this. And you know, I think our bodies are the most powerful pharmacists on the planet and that's been shown so why not try to focus on your body and health a little bit? Well last thing I want to mention that I just find, is so frustrating here in the US is all this talk of COVID all this talk of you know wear a mask, which I'm a believer in that stay at home. I'm a believer in that. Zero talk about not eating four double cheeseburgers a day.  Lisa: Hey, mean. James: Ola, like getting your health and breathing through your nose. like where's that conversation? Getting vitamin D, getting vitamin C. And so anyway, we've seen what the government's you guys have a much more progressive government, let me tell you, we're so jealous of it. But now we have the whole... Lisa: We’ll be a medical society, though there's nothing. It's not that late. But yeah, and I've had a number of episodes, I've just done a five part series on vitamin C, and intravenous vitamin C, and cancer, and sepsis. And, you know, the whole gamut in the problems there. In this, every single doctor has said to me too, when it comes to COVID, why aren't we building up our immune system so that we don't get people in our ICU on ventilators? You know, so that we don't get to that point, or we have less people and, you know, that just seems like a no brainer to me, but we're still promoting eating crap and drinking crap. And, you know, and not taking into account. It's, yes, I mean, the vaccines and all that, but how about we just take a little bit of self-responsibility we might not have as bad if we do get it. You know, like I've got a mum. I've just written a book called Relentless that my listeners know about and it was about rehabilitating my mum back from an aneurysm four and a half years ago, where she hit massive aneurysm. Hardly any higher function, I was told, like, should never do anything. Again, I spent four and a half years rehabilitating her and she's completely normal. Again, she's driving the car, she's walking, jogging, everything's fine. And this is why I've ended up doing what I do, because I'm very passionate, because none. And I mean, none of this was offered in the standard medical system that we were in. They were great at the surgeries, they were great in the crisis. But when it came to rehabilitation, there was just nothing there, and so I discovered all of these things. And one of the passions I have is just staying one step ahead of here and giving her the next thing now she's 79 years old, I want to keep her healthy. So when COVID threatened us, you know, I've, you know, got over there in the corner, my hyperbaric oxygen chamber, my ozone over the air, and, you know, you name it. I've got it so that if it does come, we prepared as prepared as we can be. And that is a good approach, I think prevention, rather than waiting for the disaster, and then trying to pick up the pieces at the end of the day. You know? James: Yeah, and I just want to be clear, and I know that you're saying the same thing here. There's, doctors in my family that practice Western medicine who've helped people, when I get a car accident, last thing I want is acupuncture. I want to go to the ER and have somebody say, “Sir, I break a bone. I'm not doing pranayama breath work, I'm going to go and get a cast.” But about rehabilitation. This is 100% true, because it costs a lot of money. There's no way a system can support full rehabilitation. And one thing that I've heard from almost every expert in the field, whether it's a professor at a university, or an MD, or a nutritionist, or whatever is they believe, this isn't my view. This is their view. I want to be objective here but they believe that there's a reason people aren't talking about breathing again. It's, there's no money in it. There's a money. Oh, why the US government isn't saying “Don't go to McDonald's today.” That's going to shut the economy down. So the good news about this is people who are interested want to take control of their health. There are now other means of getting information from people who have studied this stuff, people who are into scientific references, who are looking at science in a real objective way. And so I view this thing, hopefully, this is going to be a lesson we can all learn then that we can acknowledge how incredible the human body is, how we become susceptible to illness, and how to better defend ourselves in the future. Lisa: I'm just so on board with all of that. And I think it's our right and this is a problem we do. You know, we love Western medicine, they do some brilliant things. I love naturopathic medicine, I love alternative, complementary, whatever you integrate, or whatever you want to call it.   We've all got deficits, and we've all got blind spots, and every single piece of this. And it's about bringing the whole lot together, and not letting money rule the world. I think is, if we can ever get to that point, that would be fantastic because it is at the moment. And there's a lot of things that are being hindered, like things, simple things like breath work, like stress reduction, like intravenous vitamin C's, like things that don't, nobody can make money at, or hyperbaric oxygen is not going to make millions for anybody. So it's not getting out there, that information is not getting out there. And it needs to be out there. We got I reckon we could talk for days, the job's because we were obviously on the same track. But I wanted to touch on a couple of areas. One was the whole skeletal muscle record of our ancestors and our facial, you know, our whole facial development and why that's part of the problem and the food problem, the mushy food that we eat today. And then remind me to talk briefly about the immune system and all this inveigled the vagus nerve and stuff. So let's start with though, with the skeletal record, and the difference between our ancestors and how we are today. James: So early on in my research, I started hearing these stories about how humans used to have perfectly straight teeth and I don't know if you're like me. I had extractions, braces, headgear, you name it, every single person I knew had the same thing. It was never if it was just went this is what how it was done. At wisdom teeth removed. If you think about how weird that is, you're like, why are we removing teeth? From our mouths? Why are teeth so crooked? Where if you look at any other animal in the wild, they all have perfectly straight teeth. And what I learned was that all of our ancestors, before industrialisation, before farming, any hunter-gatherer all had perfectly straight teeth. So I went to a museum and looked at hundreds of skulls, and they all stared back at me, these perfectly straight teeth. Completely freaked me out. They had these very broad jaws, wide nasal apertures forward, growing powerful faces. So if you have a face that grows this way, and you have a mouth that's wide enough for your teeth, you have a wider airway. Having a smaller mouth, you have less room to breathe. And this is one of the main reasons so many of us struggle to breathe, we have upper airway resistance syndrome, sleep apnea, snoring, and so many other respiratory issues is because there's less room in there. And what happened is this came on, in a blink of an eye with industrialised food in a single generation. People went from having perfectly straight teeth, wider nasal apertures, to having crooked teeth and smaller mouths and a different facial profile. And this has been documented time and time again. Yet I had learned in school, which for me, it was zillion years ago that this was evolution-meant progress we're getting we're always getting younger, you're getting taller, we're getting better, look around the day and ask yourself if that's true, it's complete garbage. And then I went back and looked at the real definition of what evolution means. All it means is change and you can change for the better, or for the worse. And humans, as far as our breathing concern is concerned, are changing very much for the worse. Lisa: Wow. And so we're, I mean, I'm saying I grew up have had so many extractions and teeth completely crooked and a tiny little mouth and all of those sort of problems that you're describing. So what was it that their ancestors did differently? So it was just the food being not we not chewing as much was that basically? Yes, like that's that was a real chain game changer for us when the industrialisation happened and we got mushy food. James: There were many inputs, chewing is the main one. So when you live in an extremely polluted environment, sometimes your nose can get plugged, right? You start breathing through your mouth, that can create respiratory problems, but if you breathe through your mouth long enough, your face grows that way actually changes the skeletal picture of your face. So that's another input improper oral posture is what that is called, but it's for when you're younger chewing is so essential and it starts with breastfeeding. There were no Gerbers food. I don't know if you have that out there, but there were no, like, soft foods. Just a few 100 years ago. So if you think about it, so now we're eating the soft processed foods right out of the gates. We're going, we're being fed on a bottle, soft processes. All of our mouths are too small and too crooked. So this chewing stress starts at birth. They've done various studies looking at kids who were bottle fed versus those who are breastfed. When you're breastfed, your face pulls out your mouth, gets wider because it takes a lot of stress to do. Two hours a day, like every day, every two hours, you're doing it. And literally, and I've talked to parents who had twins, I just talked to a lady yesterday who bottle fed one did love not want to be breast fed breast fed the other. They look totally different. One has crooked teeth, one has autoimmune problems. One has swollen tonsils, the other doesn’t. So that is anecdotal. But there's been studies in the 1930s they did tons of studies into this. So I'm a dude, I'm not going to sit here and tell everyone they breastfed people for that is not my point yet. But some people just can't. But I think it's important to acknowledge that the physics of how this works. And after that, if you have bottle fed a kid that's fine. But they need to start eating hard foods baby led weaning, this is what needs to happen to develop that proper jaw to develop that proper airway. And even if you don't do that, if you then go to soft foods, and your kid is two to three years old, and it's snoring or sleep apnea, which is so common now it's so tragic, because that leads to neurological disorders, ADHD, again. This isn't crazy New Agey. This was at Stanford, there's 50 years of research on this from the top institution here. So there are direct links between those things, but luckily we have technologies now that can help restore to the mouth to the way it was supposed to have been before industrialisation. They actually widened the mouth of these small little kids, and open their airways, and it drastically improves their health. Lisa: Today so it's palatal expanders that you you tried out and actually isn't even as an adult was you developed I remember it was at eight coins worth of new bone in your in your face and in a year or something crazy so we can still so if you've missed about if you've not received your kids or your you didn't get that yourself or whatever, it's not all over there is things that you can start doing even starting just to chew now like that to eat some carrots and whatever you know, whatever hard foods you can find to actually use those that powerful joy in order to make it stronger. It's just like every other muscle in the body isn't it? And when we're mouth breathing to our remember you saying or the muscles here get lax and flattered and just like any other muscle that we're not training, if we're if we're going to mouth open all night and we're you know, then we're causing those muscles to be lax and over time that that leads into sleep apnea and things as well can do. So yeah, so this is something that we can practically get a hold on now even if it's a bit late for you and I think. James: Yeah, I talked to my mum I was bottle fed after like six months my mum was like six months is a long time when I was growing up bottle fed soft foods industrialized crap my off intel I was you know 25 and it discovered these things called vegetables. But you know, so so this isn't pointing the finger at anyone we were sold this story by our governments that said you shouldn't eat mostly refined grains, eat your Cheerios, eat your bread, or crema wheat eat your oatmeal like that this is eat your sugar, that's good. Eat your chocolate milk, you know, so we have knowledge now we know the folly of our ways. But the one thing that was inspiring to me this is easier to do, when you've got a developing kid quickly growing it, you can set the foundation and their face will grow around like their faces grow different. It's just, it's beautiful to see how the body forms to its inputs. So I, you know, youth was several decades ago for me, for far too long. I was a child of the 70s and 80s. Right? Yeah, we thought I thought once you're in middle age, you're completely screwed. What can you do, but that is just a convenient excuse for people to say, “Oh, it's genetics. Oh, I inherited this.”  Like genes turn on but they can also be turned off and so I wanted to see what how I could improve my airway health in a year and so I took a CAT scan, and I did proper oral posture, you're 100% right when, when you're just eating soft, mushy food in your mouth is open. All of those tissues can grow really flabby just like anywhere else on your body. But if you exercise them if you exercise the jaw, the strongest muscle in the body, you know, for its size, the tongue, extremely powerful muscle, you exercise these things, they get tone like anything else. And this can help open your airways. So this is just an anecdote, this was my experience, it'll probably be different for other people. But I did a number of these things. And a year later to the week, I took another CAT scan, and the results were analysed by the Mayo Clinic, which is one of the top hospitals here. And they found that I increased my airway size about 15 to 20%. In some areas, and I can't tell you just as a personal story, it has absolutely transformed my life because I can breathe so much more easily through my nose. At night. I am silent. I didn't snore before but I was knowing that my wife would always tell me, totally silent now. And of course I am because I have a larger airway, things are more toned air can enter more easily. Lisa: Is it easy to find palace expanders are these like any a couple of dentists in the world doing this sort of stuff? James: Not everyone needs palatal expansion. I've gotten so many hundreds of emails of people, you know how we are, it's like, what's the latest thing, oh, there's a new pill, there's a new device. Oh, I get it, that's gonna solve all my problems. So they can really help people who need it just like surgical interventions. For people who have severe problems in their nose are a huge help. They're transformative. What I found is a lot of people don't need that. And what I firmly believe is start slow, start low, see what your body can naturally do. If after six months, you're like, ‘I'm still not this isn't working,’ go see someone you know, and take it from there. But palatal expansion absolutely works for people who really need it, but you would be amazed by just doing something called oral-pharyngeal exercises. There was a study out in chest, which is one of the top medical journals, you know, they found this significantly cut down on snoring, not lightly, significantly. And all it is, is exercising the tongue, roof of the mouth, proper oral posture, just working out this area. Toning it, of course, that's gonna help you if this is flabby and hasn't been to.. Lisa: The gym for your mouth. James: That's what it is. And I view that world, there's a whole separate school called myofunctional therapy that is helping people do this, which is so beneficial. They focus mostly on kids, but they also work with adults. And this is what they do. They are the instructors, the gym instructors, for your mouth and for your airwaves. And I strongly recommend people looking that up, there's a bunch of instructionals for free on YouTube, you can go that route as well. Lisa: Oh, brilliant, we'll link to some of those on your website. And, you know, I get people those resources. It's just, it's just amazing and fascinating stuff. And who would have thought this conversation would go so deep and wide, I wanted to just finish up then with talking about the immune system and stress reduction and vagus nerves and all of us area too, because, you know, me included in this and most people are dealing with, you know, massive levels of stress, and breathing can I've, since I've read your book, and I was really, you know, quite aware of how to bring my stress levels down and movements and the importance of you know, yoga and all those sorts of things. I've had that piece of the puzzle sort of dialed in, if you like, but the breathing exercises and actually calming the nervous system down within minutes. Now I can fall asleep in seconds. And you know, what seconds is a bit exaggerated but minutes, and I can I can take myself from being in this emotionally, my god and i tend to be like that because I'm like, you know, busy, busy, busy. And then go, “Hey, I'm spinning out of control. I've lost control of my breath. And I hear myself and I pick myself up on it now.”  And I go and do two minutes of breathing exercises. That's you know if that's all I can afford to do, and I can switch into parasympathetic now, that's been gold. Can you just explain why the heck does doing this slow light breathing diaphragmatically stimulate the parasympathetic nervous system and the vagus nerve from what's actually going on there? James: Sure. So what people can do now is take a hand and you can place it on your heart. And you can breathe into rate of about three seconds and try to breathe out to about six to eight seconds, just whatever's comfortable. Now, breathe in again. 123 and exhale. And as you're exhaling out very softly, you're going to feel your heart rate, get lower and lower. And lower. So when you are exhaling, you're stimulating that parasympathetic side of your nervous system, our breath can actually hack our nervous system function. And by exhaling more, and taking these long and fluid breaths, you can trigger all of those wonderful things that happen when you're parasympathetic. You reduce inflammation very quickly. You send signals to your brain to calm down. You actually change how your brain is operating the connectivity before the between the prefrontal cortex and the emotional centers of the brain changes when you slow your breathing.  So throughout the day, if you want to remain balanced, you take those soft and easy light, low breaths, to account of whatever's comfortable, three, four, even up to six, and six out. But if at some times you feel “My stress levels are starting to increase. I'm feeling my mind slip. I'm making rash decisions.” Start extending the exhale. An exercise I like to do is inhale to about four, exhale to six, you don't have to do it that long. Inhale, two, three, exhale to five, whatever's comfortable, as long as that exhale is longer, you're gonna feel your body slowing down. And if you don't believe me, all you need to do is get your heart rate variability, monitor your pulse oximeter and take a look at what happens after 30 seconds of slow, focused breathing. And you will see this transformation occur in your body, if that can happen in a couple minutes, what's going to happen to you after a couple of hours of taking control of your breathing, or a couple of days, or a couple of months.  I'll tell you what's going to happen. I talked to dozens and dozens of people who have fundamentally transformed themselves through nothing more than breathing. I want to mention again, I'm not promising this is going to work for everyone for everything. But it needs to be considered as a foundation to health. Lisa: And you need to stick at it for a little bit. And you know, I do my HIV monitoring every morning before I get out of bed and do my breath holding exercises and look at my boat score from Patrick McKeown. And you know, all that sort of stuff. Before I even put my feet on the floor, and I yeah, I can control my heart rate to a degree just through my birth weight. So I know this works. And I know that when I do a longer exhale from that, and compared to the inhale, immediately, I just feel a bit more calmer, and a bit more in control. And it's reminding myself and this is the trick because we, when we're in the middle of work, and we've got meetings and phones are going and emails are coming at us, and it's like the “Lions are chasing me.” And it's been trying to remember to breathe in. Bring yourself down and calm yourself down. And just take that couple of minutes many times a day, you know, depending on how stressful Your life is. And in doing that on a regular basis, over time will have massive implications. Because we're talking here, your digestion. You digest food better if you're in a parasympathetic state versus a sympathetic, your immune system. Again, coming back to COVID in that conversation, you're going to be improved, you know, your hormone balance. Yeah, just to fix everything, the way your, the brain waves, all of these things are going to be affected by your stress levels. And what is th

Als Louis Pasteur 1822 geboren wird, kursieren nur nebulöse Theorien darüber, was ansteckende Krankheiten auslöst und Lebensmittel verderben lässt. Der Sohn eines Gerbers gehört zu den Forschern, die das ändern werden. Pasteur ist ein genauer Beobachter, und diese Gabe bringt ihm Erfolge. Autorin: Anne Preger

DO you want to know how to do upper limb MSK exam by video consultation? Find out here with my tips and key points to consider 

Gott fordert heraus, die Komfortzone zu verlassen, damit wir Teil seiner Vision werden können Predigt: 26-01-2020 von Heiko Reinecke Apostelgeschichte 10, 23-35 [Schlachter2000] 23 Da rief er sie herein und beherbergte sie. Am folgenden Tag aber zog Petrus mit ihnen, und etliche Brüder von Joppe gingen mit ihm. 24 Und am anderen Tag kamen sie nach Cäsarea. Kornelius aber wartete auf sie und hatte seine Verwandten und seine vertrauten Freunde zusammengerufen. 25 Als nun Petrus gerade hineinkam, ging ihm Kornelius entgegen und fiel ihm zu Füßen und huldigte ihm. 26 Petrus aber richtete ihn auf und sprach: Steh auf; auch ich bin ein Mensch! 27 Und während er sich mit ihm unter­redete, ging er hinein und fand viele versammelt. 28 Und er sprach zu ihnen: Ihr wisst, dass es einem jüdischen Mann nicht erlaubt ist, mit einem Angehörigen eines anderen Volkes zu verkehren oder sich ihm zu nahen; doch mir hat Gott gezeigt, dass ich keinen Menschen gemein oder unrein nennen soll. 29 Darum bin ich auch ohne Widerrede gekommen, als ich hergerufen wurde. Und nun frage ich: Aus welchem Grund habt ihr mich gerufen? 30 Und Kornelius sprach: Vor vier Tagen fastete ich bis zu dieser Stunde, und ich betete um die neunte Stunde in meinem Haus. Und siehe, da stand ein Mann in glänzender Kleidung vor mir 31 und sprach: Kornelius, dein Gebet ist erhört, und deiner Almosen ist vor Gott gedacht worden! 32 Darum sende nach Joppe und lass Simon mit dem Beinamen Petrus holen; dieser ist zu Gast im Haus Simons, eines Gerbers, am Meer; der wird zu dir reden, wenn er kommt. 33 Da sandte ich auf der Stelle zu dir, und du hast wohl daran getan zu kommen. So sind wir nun alle gegenwärtig vor dem Angesicht Gottes, um alles zu hören, was dir von Gott aufgetragen ist! 34 Da tat Petrus den Mund auf und sprach: Nun erfahre ich in Wahrheit, dass Gott die Person nicht ansieht, 35 sondern dass in jedem Volk derjenige ihm angenehm ist, der ihn fürchtet und Gerechtigkeit übt! --- Send in a voice message: https://anchor.fm/efg-osnabrueck/message

Today we have a treat for you; we’re going to talk to two bright, young leaders at Advanced Assembly, Chao Vang, who’s the Engineering Manager there, and also Sebastian Weber who’s their Process Engineer. Both have come up through Advanced Assembly, learned in the trenches and they’re going to share great tips with you on how to make sure that your assembly is done right the first time and this will save you a lot of headaches.   Show Highlights: Chao’s degree and background are in Computer Engineering and Electronics Technology. She started off at Advanced Assembly ten years ago as the Coding Engineer; did sales for two years, and has been in her current role for two years now. Sebastian has a degree and background in Electronics Engineering and quick-turn assembly. He started as a Receiving & Shipping Supervisor and due to his technical knowledge, gradually got into more technical positions and eventually Process Engineer which he’s been doing for three-and-a-half years. Located in Aurora, Colorado, Advanced Assembly is the original quick-turn PCB assembly service shop; the pioneer in these services 15 years ago. Built from the ground up, they are specifically geared towards prototypes and small quantity quick-turns. Over the years they’ve assembled over 40 000 unique designs. With a staff complement of 105, their focus is that they are real people, with real experiences ensuring their customers get exactly what and when they need it. What happens after you receive the data package and files? Critical files required for DFA (design for assembly) check are: BOM, XYRS (pick and place files), and all the layers of Gerbers which must include copper, paste and silkscreen. For customers who don’t have all the files, we can create them. Most jobs (in fact, 95%, go on hold initially due to missing files. What is the first step for process engineering? Review files for special assembly notes, identify designs that aren’t necessarily the best for manufacturing and communicate on issues long before the actual build. What issues most routinely come up on the process engineering side? Via in pad especially on BGAs, glass top micro-BGAs, overage on very small parts. Common issues in front-end engineering: in the BOM, parts called out are not the same as in the description, for example, capacitors and resistors as well as polarity issues. How many parts on an average board? Between 250 to 500 - the DFA check takes almost two hours depending on complexity and some jobs have thousands of parts. What can your customers do to speed things up? Talk to the assembly house and ask what they need. A schematic and list of special requirements can help tremendously. Tips from engineering: Keep suggestions and feedback from the assembly house and do these implementations upon the next revision to avoid rework and related costs. How would customer’s implementing your suggestions impact you as an assembler? Mostly shorten lead time by preventing jobs from going on hold.   Better planning means better results - partner up with your assembler and save money. All front-end engineering is done before a purchase order is even produced, meaning, the customer doesn’t pay for the DFA check. Parts sourced during the quoting phase through proprietary software and Octopart® shortens the sourcing time from an hour, to an average of 5 to 7 minutes! It’s been confirmed that Advanced Assembly will be at AltiumLive, October 9 - 11, 2019   Links and Resources: Bil Herd from Commodore Podcast - Commodore AltiumLive, San Diego, October 2019

"The Dubs" #186 - Jan Gerbers joins Pete and Chris to talk her recent trip to Disneyland Paris!  Jan and her Mom spent some time in Brussels, Paris, and finally Disneyland Paris!  Do you want to hear about the European version of Disney attractions, resorts, and food?  Oui?  Well, let us take you to the City of Lights...and beyond!  Thank You for downloading and listening to Show #186 of The Dub Dee Dub Revue.  If you enjoy listening to The Dub Dee Dub Revue and would like to help out the show, please consider donating to our Patreon campaign at www.patreon.com/thedubs We sincerely appreciate your support! The Dub Dee Dub Revue can be found almost ANYWHERE podcasts are heard!!  To find us most easily, checkout Spotify, Apple Podcasts (iTunes), Stitcher, Tune In Radio, Google Play Music, iHeartRadio, Overcast, Player FM, Pod-O-Matic, Pocketcasts, Podcast Addict, Soundcloud, and on our own site TheDubDeeDubRevue.com.   Also, Please be sure to subscribe to the show to get the latest shows delivered directly to your podcast feed.  AND visit us on Twitter @dubdeedubrevue, like our Facebook page, and checkout our Instagram page @thedubdeedubrevuepodcast. Lastly, Thank You to our sponsors for making this show happen:  The Theme Park Brothers on YouTube (themeparkbrothers.com)  Made to Order Mickey Ears (magicalmaradesigns.com) and Disney Vacation Club Resales and Point Rental (DVC-Rental.com & buyandselldvc.com)  We appreciate your support...AND...as always, we appreciate YOU spending a little of your time with us.  We know that you have lots of options for Disney-based podcasts, but for including us...Thank You!

Manufacturing documentation is crucial. Get pro tips from Duane Benson of Screaming Circuits on how to deliver the ideal manufacturing documentation package, so all the technical details are documented exactly as needed. Every fabrication and assembly house is different, so it pays to prepare in advance and find out what documentation to produce for your design to be manufactured. You don’t want to miss this week’s episode; it’s full of practical advice so you can navigate fabrication and assembly effectively and know what to expect in this very complicated process. See all the show notes here.    Show Highlights: ActiveBom - use it! Excel is not the best tool for designing with. Traditionally a manufacturing house needs Gerber files. It’s a text file that creates a bit-map. More advanced/new way of doing this is with a single file, the most popular being is ODB++ (was proprietary, now public domain) What is Gerber X2? Allows you to put intelligent data on top of the Gerbers. Once you pick a fab or assembly provider, call and find out what files they prefer. It’s complicated to explain, so call your fabricator and assembly house. When you send multiple files, send the same versions. It’s really common to see different versions of files because small changes were made but not all the documentation was updated. IPC specifies pin location but so many of the footprints don’t follow the IPC standard. This is not a “no touch” process. If you need a fast turnaround, then be available 24/hours a day to provide answers and get back to manufacturer immediately. It’s a complex job, things happen.   Ideal Manufacturing Files: Everything is current and same version - everything checked Read me file - cover anything non-standard, covered clear and concise (include stackup) BoM in Excel format, possibly with substitutes Intelligent file formats i.e. ODB++ If Gerbers, include Centroid file and certified that rotations are correct   Hey everyone this is Judy Warner with Altium's OnTrack Podcast thanks for joining again. You will see a familiar face on the screen next to me, but we have a great new topic to talk to you about that I think you'll find very compelling. Before we get started you know, same old stuff.   Please subscribe to the  podcast, please let us know your ideas for future topics, and also follow us on social media. Of course, I would like to be connected to you on LinkedIn. On Twitter I'm @AltiumJudy and Altium can be found on all the usual social media channels. Something I don't think I've mentioned before on the podcast is that I also edit the newsletter for Altium, and it also carries the OnTrack brand, so it's the OnTrack Newsletter. Duane Benson who is with me today - from Screaming Circuits, has actually been featured in that newsletter and you can find that at resources.altium.com and also in that area of our website, you can find just oodles of information. So many, many blogs on subjects you can filter by topic and I think you'd really enjoy it. So again that's resources.altium.com, so jump in and enjoy that.   Well Duane Benson's back again from Screaming Circuits, we connected again recently and we were talking about the the kind of muddy waters of manufacturing files and formats and what it's like for someone like Duane to deal with a variety of issues that come up and so I thought, as PCB designers, that you would like to learn some tips and tricks - kind of what some of the obstacles are - and get familiar with some language if you're not already, and then hear from an expert of what a manufacturer - what a really good design Manufacturing file package looks like. So Duane, welcome back. Thank you, thank you for having me I had a lot of fun on the last podcast and you know I have weird, geeky interests, and manufacturing files is one of them, so anytime I get to talk about one of my weird geeky interests, I'm happy.   [laughter] Well I track with that weird geekiness of you, so I know we talked - preparing for this podcast - it should have taken like 20 minutes; we just went off on a bunch of different topics but hopefully you'll enjoy the results of our geeky conversations. So let's start out with just defining what you are characterizing as manufacturing files?   Well there isn't a real solid definition of what a manufacturing file set is, but if you think about an electronic design of some sort that starts with an idea in an engineer's head, and it becomes schematics, it becomes a Bill of Material, it becomes Gerber files, layout files, things of that sort.   Essentially it's an electronic file set of everything that an engineer would feel would be needed to describe their product, and it's in a format that a company like us, an assembly house, and a board house and part supplier, can read to turn that idea into a working board. So there's an awful lot of things that go into it. You have to describe the raw PC board, you have to describe the components, you have to describe the assembly, and anything special or unique about it. So the manufacturing file set is all of those things necessary for someone, who is not you, who is not in your head, to take your design and turn it into a working board. Well in the case of electronic manufacturing service I think kind of one of the central pieces that comes to mind for me is the Bill of Materials.   So you want to touch on that hot mess?  [laughter]   The Bill of Materials really is a hot mess, it is one of the most important files. Unfortunately, this doesn't get the highest profile because it's not you know, the design. That's the bit that everything starts when we're building a board, everything really starts with the Bill of Material and that includes, a typical Bill of Material is again, that's what we need in order to communicate with the distributor to buy your parts, so it will have the manufacturers part number and every single character in that manufacturers part number is important. Some of these things are twenty characters but those little suffixes may determine the temperature grade or something like that, or how its marked, or how it's packaged all that's important as well as the manufacturers name. So you've got the manufacturers part number, the manufacturer's name, and in theory that should be enough. But we always like to be able to double-check things, we always like extras for quality control, so we would like the value of the component as well. So, if it's a 0.01 microfarad, 16 volt 0805 capacitor, we would like that, and then a package size. Again that's a double check, so if we get something that's not even close we can tell, hey that's not the right part. Then we also need the reference designator on the board, that's what tells us where the part goes on the board - the reference designator - and then a line item so that we can easily identify it. If we have to call the designer and say, you know hey this part doesn't fit, we can say it's line item six on the Bill of Materials.   So that was manufacturer, manufacturer's part number, the value, the reference designator, and a line item that we can use to identify it. Other things can go into the Bill of Material, but that's really the minimum set.   And I think, in my - at least, my experience in the past - and you can correct me here, because I'm not as adept as you are here. But I've seen Bill of Materials that are a little messy, and they only have part of the part number, so they just put in the part they know and then you're like, what do I do with this?   Yeah you know, a lot of Engineers have told us that they would love to be able to say, I just want 2.1 microfarad, 16 volt or greater cap, that's it and that's all fine and dandy if you know that, all those other parameters don't matter. A capacitor; it has the dielectric specifications, it has ESR or ISR specifications - you as the designer know if those things matter or don't. We as a manufacturer, don't know that they matter or not. If they don't matter, then sure it'd be awesome to be able to just pull some random capacitor, but we don't know that. So they need to know every single bit of that part number so we can get exactly what you want. That's a bit of a challenge, especially with capacitors and resistors these days, because of allocations - these things come and go out of stock so fast and, so anytime one of those parts is in the Bill of Material and it's out of stock, we've got to call up the engineer and ask for a substitution because again, we don't know if they need a high or a low ESR part and we've had cases where you know someone will send us a Bill of Material in the morning and if we go back to the distributor the next day, some of the parts are out of stock it's just absolutely crazy.   -Yeah.   What that says though, is the important thing is, when you create your Bill of Material, what you're doing over time as you put your design together, make sure that the very last thing you do before sending those files off to the manufacturer, is to verify that those parts are still in stock and if not, find a substitute that you know will work.   That's a good - that's a very good point being the last check. You had asked me a little bit about a feature inside of Altium Designer called ActiveBOM, so I did a little checking with Ben Jordan about that and so what I learned about that is that it's an interactive BOM management tool, that's inside the design and it has multiple output files. You can scrub it at any point in the design process kind of like you're saying, do it at the end, but you can do it throughout the design process, and it will tell you the ability to parts, it can help you find alternatives. When you change a part in design it changes the BOM…   -oh nice, I love it.   Nice right, I know, and then flags will appear, like if you're designing and something is at risk of going out of stock, or end-of-life or whatever, a flag will appear on the BOM that will tell you; we better go check this one out and see what's going on. So those flags come up also kind of in real-time throughout the design process so I think that's a really helpful tool and you know I think a lot of designers that are using our tool are jumping into that because I think it would be a really valuable kind of aspect of our tool. But I know some haven't either, so I just wanted to jump in quick - if you are using Altium Designer and you're not using ActiveBOM, use it because I think it's an invaluable tool.   Yeah a surprising number of people just use Excel and well, that's what we end up needing, we need an Excel file as the output, but it's not the best tool for designing with.   I know and it's kind of amazing that you know, we can create these little suckers and we're still doing our BOMs on Excel spreadsheet but, there you have it.   So why don't you go over the type of outputs that are say from a CAD tool - like Altium Designer or any other, the type of outputs that you would typically see?   Okay and this is where the industry is really on the precipice of change, but we're still stuck in the old world. Traditionally, a manufacturer like us, and a board fab house would need a set of Gerber files - and most people know what Gerber files are - if they don't it is a file - a set of files - and there's one file in each set for each layer. So copper would have - top copper would have a file, it is a text file, but I like to describe it as a one bit depth bitmap because it's a text file that creates a bitmap. So you can't, you don't at the moment, have any intelligent information in there. A pad for a component looks exactly like a trace, looks exactly like a pore, so that is the way it's done today but it's not  optimal, so you've got the Gerber file set again - one file for each layer - so you'd output that from your CAD system and you'd put that into a zip file and that's what we would call the Gerber files. Within your CAD system, quite often people will have an assembly instructions layer, or a fab notes layer, make sure you put those in the Gerber files also, because those are the only real opportunities to integrate information into that Gerber file.   Now if you're going to have the boards assembled, you'll also need something which may be called a centroid, that's what we call it, some people call it a pick and place file, and that has the XY location on the PC board of the component. It has the reference designator, again that's why we need reference designators, and it has the rotation of the component zero to the orientation and the top and bottom side. So Gerbers - with Gerbers you have to have that centroid, or pick and place file, otherwise we don't know where a component goes. That's the basic set and then we would also like something that would have notes that tell us the layer stack up you know, which layer goes where. That's really the minimal set. You also, if you have things like some people for example, don't want to put reference designators on their board and silkscreen. That's really a bad thing, but for aesthetic reasons people don't. Well, then you need a set of fab drawings that tells us where the reference designators are, so that would be  another thing that you would need to go in there.   Also in the fab notes would be, if you have overhanging parts for example, these little tiny USB micro-b connectors hang over the edge of the board, and they've got a little tab that goes down. Well if you're having your boards panelized and it's either a v-score or tab routed panel, you can't do that, and build that part, so you have to specify in the fab drawings: don't put a panel tab here, things of that sort. If you've got any special requirements, special material requirements, impedance requirements, ITAR or anything like that, again would go into the fab drawings. So, and the fab drawing can be in your Gerbers, in that fab layer, or it can be a PDF separately, but it has to be clear about what is where. Now that's the old way of doing things, which is still the current way of doing things in most cases right. There are a couple of industry movements to create intelligent CAD files that tell an awful lot more, so you can have one file that has the layers, it has the layer stackup, it has information, the XY information, it has all of that contained within the single file. The most common one of those, in use today is called ODB++, and that was a proprietary file format, but I believe that it's been released into the public domain now. If you can output ODB++ which your software can, that's an awesome way to deliver the information to your assembly house. And you notice I said 'assembly house' there; for some reason the fab folks are often behind the assembly houses in these new file formats because the Gerbers work perfectly well for building up a board.   It is so true, although I have seen more of the modern, more complex, the board houses that do more complex things, they typically have ODB++  integrated throughout their factory, it really leads to more reliability, I think it's a good thing - and of course IPC 2581 right?   Mmhmm, that's the next one good.   Which has been, I was looking it up the other day preparing for this, and I was thinking its' been like 10 years, it's been a long time coming. And I don't know all the ins and outs, but I looked it up, it was started in 2004.   Wow [laughter] 14 years ago!   I mean, I thought it was a long time, but 14 years, and again I don't know what the stop gaps are, but like you said, almost every CAD, I think all the CAD manufacturers output those files Gerbers, ODB ++, 2581. You talked to me a little bit about Gerber X2 - can you tell me a little bit about that?   Gerber X2 - I have no idea if it's going to catch on or not, or if it's going to be a viable solution, but at some point, the consortium that manages the Gerber standard, decided they'd better get with the program or Gerbers were gonna go away, so they have proposed a new standard, Gerber X2, and I don't think it goes in as in-depth as the ODB ++ or the 2581, but it does allow you to put intelligent data or metadata on top of the Gerber layers. So as I said with today's Gerbers - I can't tell if a piece of copper is a pad or a pore, it allows you to do that sort of thing, so you can connect up what components are where and whatever information is needed to assemble them. I don't believe that that specification has been signed off on yet and I have a feeling that it's going to be a little bit of a 'too little too late' but I'm just speculating on that point so.   Yeah, and also IPC has, I think you mentioned to me, the D3-56 which is test points right?   Yes, they have I believe, they have test points, I think they even have the full IPC 2581 specification it even has room for the Bill of Material.   That's my understanding.   Yeah I think it's a whole cohesive across all the fab and all the assembly processes but again,  it's not something I know a lot about and of course your NC drill files for fabrications. What else do we need to talk about?   Well one of the, because those file formats are in such flux right now, one of the most important things to do, is once you have picked an assembly partner and a fab provider,  give them a call or send them an email and say, hey what do you prefer? It's even complicated to explain this so I have to tell people, if you have Gerbers send us the Gerbers, and if you're sending Gerber send us the centroid and any Fab or assembly instructions. If you've got ODB++ send us that, but still send us the Gerbers, just in case we need them with the fab house and we need the centroid for this, but not for this...   [laughter] Oh gosh.   Call your fab house... Can you just send us everything in every format and...   -and that you know, the law of unintended consequences pops up there sometimes because we will get someone who sends us Gerbers and then we'll say, hey by the way, do you have an ODB ++ and they say yeah, so they send that off. Awesome; except it's a different version. When you send multiple types of files, make sure they are all of the same version, saved at the exact same time...   -the revision it's a different revision you guys... okay. Keep your revisions, keep your old revisions out of the mainstream.   Yeah, what we found is it's real common for, even after a designer hits save for the very last time, and sends off their files they'll tweak the silkscreen or they'll say, that component wasn't available, let me use this one and they make these tiny little changes but sometimes it's going to a different package or you know, that part was a 'do not stuff' so let me just take it out of the design now, and so we get different versions of files literally two days apart.   Oh god bless us all, I don't know how we survive this industry. When Duane and I were preparing for these, this podcast I was saying, you know I left the industry for 12 years and I knew there'd be like a crazy catch up, but when I came back I said I felt like Rip Van Winkle.   I can feel like Rip Van Winkle after leaving for a weekend sometimes [laughter] and I'll think everything's cool and then Monday...   Yeah he says, I feel that way every Monday [laughter] it's so flippen true!   It is you know, I'll walk out on the manufacturing floor and one of our engineers will say, hey Duane, because I'm out in the outside world a lot and he waves me down and shows me some component and asks me, have you ever seen this before? What do they do with this? What are we supposed to do with this? And it's like. Oh yeah, I kind of read about that, and I talked to an engineer at a trade show, about that, and it changes so fast and you know, the changes are not slowing down, they really aren't.   And we're managing them with spreadsheets and multiple file formats just to make it fun.   Yeah and you know, some of it, is our own fault. Because we like to do things fast and you know companies, there are a bunch of companies like mine, who have decided that, gee everybody needs to do this faster than they used to be. And years ago, when I was on the OEM side, to get a board built, it was typically three or four weeks to get it quoted, then three or four weeks for he NPI process, before anybody gets that out in their line. Well those six to eight weeks, we now do in six to eight hours. And so, when you have all that much time, you can go back and forth to the engineers, you can ask questions. Now you know, 2:00 in the morning one of those questions that were you know, years ago we would have had a week to get answered, now we need it, you know it's 2:00 a.m. we need the answer by 2:10.   We can't blame everybody else, we have to blame ourselves a little bit too.   Right.   I'm gonna blame you. All your fault Duane [laughter] anybody asks me from now on I'll go, it's Duane's fault. I think a lot of our manufacturing  folks would say the same thing, if Duane would just stop promising that.   Right yeah, exactly.   You mentioned a few problems that kind of come up during the chaos of all these different issues that we face and one thing was relative to rotation on IPC standards. Can you talk about that for a moment?   Yeah that's one of my pet projects or 'pet something.' The IPC specifies which pin should be at what part for zero rotation so you've got zero, 90°, 180°, 270°, 360° and anything in between, and what direction goes from zero to 90° on the front or the back, it's specified, it's in these standards, and these ones have been around for a long time. Well what I've found, is a large number of the footprints in CAD software, especially the CAD software that relies on user-generated content more than professionally generated content, a lot of those things, the zero - the pin1 zero rotation is wrong. So for example with an LED or a diode, the cathode is on the left, its horizontal pin one is on the left, and that's zero degrees rotation. We see them where zero degrees rotation has something vertical at 180 degrees, pin one on the right, all sorts of nutty things like that, and that's probably 80% of why we simply can't rely on data maybe even 90%. Theoretically, you should be able to output a set of files from CAD software, send it to a company like ours, and never talk to us and just magically get boards back. A huge portion of why we can't do that is because so many of these footprints don't follow that IPC standard, and if it were a rare exception, well we'd assume they all do and catch the rare exception there. It's so common, that we have to disregard anything that any of our customers tell us about rotation. Which means we have to have someone look at every single part on that board.   Oh my gosh! It's like  a bad version of pin the tail on the donkey. Can you guess which one is pin 1? Have a nice day - oh on all these parts - oh my gosh I don't know how you do anything fast.   It's crazy…   But the cost, I mean some of these parts are super expensive and if you rotate them the wrong way, and you fry them or you wreck the board like, that was a bunch of money.   Yeah we have we run across $10,000 FPGAs we come across ‘one of a kind' parts that are going into some space mission so yeah we really can't risk putting those things on wrong, I'm sorry there are only four these parts in the world don't blow it, okay.   Well and do we - like you said so new parts come out, but when new parts come out, sometimes the standard hasn't been written yet correct?   Yeah we saw that a lot in the early days of the QFNs you know, QFNs all the leads are underneath around the outside of the part and there's this big metal heat slug or ground slug in the middle of the part. The IPC standards didn't cover that yet, and a lot of the CAD software folks had never heard from manufacturers so they didn't know what to do with it. The footprints all had that big heat slug wide open, so then what happens, you put solder paste on that, there's a much higher aspect ratio of heights to volume in the center pad, so the part rises up, it kind of floats up and then all the pins on the outside don't connect and for years, for a few years, nobody knew how to do that, how to make that work properly.  Again, if you've got a three week NPI cycle you can figure that out, but when you're doing it overnight... So we determined that you need a window pane solder paste stencil. Fifty to seventy-five percent cover to paste, and it works, but it was a couple of years before the rest of the industry caught up to that and with the tiny, tiny BGAs, point four millimeter pitch BGAs changed the rules on the pad and solder mask with larger BGAs you want non-solder mask defined pads, so you want the solder mask opening to be a little bit larger than the copper. Well with the point four millimeter pitch and smaller BGAs, that causes the solder balls to squish, and you get bridging.   So you want a solder mask defined path?   Again the rest of the industry didn't keep up with that, because the component manufacturers threw these parts out, without figuring out how to build them...   That's wild.   Yeah and a lot of fun too, I think [laughter]   For those of us that are masochists and gluttons for punishment. [laughter] Okay in all that craziness that you've just spelled out for us. So for our listeners, tell us what a good or a great set, like a clean set of manufacturing files would look like if you could wave a magic wand, and you'd want to see a really clean set of manufacturing files come in?   Okay first of all, everything is the current and the same version, and everything was checked and double-checked just before sending it off to us. There would be a readme file, that includes anything that's non-standard is covered in that readme file, and it's clear, to the point, not wordy - it's not prose, including things like the the stack up. It would have a Bill of Materials in Excel format that has the information we talked about, and possibly even a few substitutes. And then ideally it would have one of the intelligent file formats like an ODB ++ or an IPC 2581 - that would be the ideal format. If you're stuck with Gerbers, then it has to have a good set of Gerbers. Again with that stack up documented and a centroid file and of course we would love it if someone could could certify that their rotations were correct so we could believe the centroid file but that's really it. Ideally intelligent manufacturing files, a bill of materials, and Excel and a readme file and then if you are using Gerbers, then the Gerbers and the centroid.   Good - well hopefully that will help, hopefully people listen to this podcast and give you some cleaner manufacturing files Duane.   I hope so.   So, something you pointed out to me though, even if you got the perfect set of manufacturing files, we're not robots, and you said something to me: this is not a 'no touch' process.   Yeah.   -you can not throw it over the wall and go about your day so let's wrap up with your thoughts on that.   Well communicate you know, I saw a bumper sticker once that said: I didn't spend four years in engineering school to talk to people. [laughter] But the fact of the matter,  you know, we will talk to you using a few sentences. We'll make it short. But talk to us, and anybody who's building your stuff, don't be afraid to pick up the phone and call them, or to have an email exchange.   I know we - a lot of us nerdy people/geeky people whatever, don't like talking to people.   But we have to, and do that, do not be afraid. And if you've sent your boards off, and you're expecting a fast turnaround time, be available 24 hours a day. Companies like us will typically work 24/6 or 24/7, and as I mentioned before, if something happens at 2 am, and things do happen you know. So yeah do we continue the build without it or stop and wait for more? We may need an answer at 2 am - be available, make sure that someone can get a message at 2 am, and then get back to your manufacturer as soon as possible if they contact you. And then do understand that yes, we are all human, we know you're all smart people and we're all smart people, but everybody... you know it's a complex job we're trying to do   Extremely complex, god bless us all for even attempting to do it, but we do it. We do it and a lot of times we do it quite well so kudos for us in the industry. Well thanks for those tips and kind of clarifying what a clean package will look like. I know it's kind of a convoluted - there's no clear, single path forward. So I think that's really, it's kind of really basic but as you can see from our conversation it's a lot more complicated than it appears on the surface. So thank you so much Duane, for taking the time to clear that up and let us know what works and hopefully give some good advices to some designers out there. Well thank you for giving me the opportunity I always enjoy these opportunities you know.   We enjoy having you always, and I'm sure we'll have you back again.   So well, that's it for our OnTrack Podcast today, thanks again for joining. Please drop us a message, let us know what else you'd like to hear about. Tune in next time. Until then, remember to always stay on track. 

Im OMR Podcast erzählt Lieferheld-Gründer Christoph Gerber, wie er den Kampf gegen Rockets Delivery Hero (Lieferheld und Pizza.de) aufgenommen hat, welche Wachstumshebel für Lieferando am wichtigsten waren und wie er sein neues Adtech-Startup aufbaut. Alle Themen vom OMR Podcast mit Lieferando-Gründer Christoph Gerber im Überblick: PR-Maschine angeworfen: Wieso setzt Christoph Gerber gerade auf Pressearbeit um sein neues Projekt Talon.One anzustoßen? (ab 1:59) Warum war PR kein Kanal, den Lieferando genutzt hat? (ab 3:41) Wie lief die Gründung von Lieferando direkt nach der Uni ab? (ab 7:35) Was sind die wichtigsten Kennzahlen im Essens-Bestell-Business? (ab 10:42) Würde Gerber Aktien von Delivery Hero zeichnen? (ab 14:34) Was war der wichtigste Wachstums-Kanal für Lieferando zu Beginn? (ab 16:17) Wie viel hat Lieferando zuletzt für Marketing pro Jahr ausgegeben? (ab 20:30) Wie kann Lieferando auf dem deutschen Markt gegen Lieferheld und Pizza.de bestehen? (ab 23:06) Wie hat Gerber vom Börsengang der Lieferando-Mutter Takeaway profitiert? (ab 26:33) Gerbers neues Projekt Talon One: Was steckt dahinter? (ab 32:34) War Marketing-Tech auf bei Lieferando schon Gerbigs Tagesbusiness? (ab 37:04) Warum selbst Christoph Gerber bei all den Marketing-Kanälen und Adtech-Firmen nicht mehr durchblickt (ab 38:28) Welche Unternehmen nutzen Talon.One jetzt schon? (ab 40:38) Christoph Gerbers Rocket-Kritik von vor zwei Jahren. Wie waren die Reaktionen auf den viel beachteten Post? (ab 45:21)

Incognito Mode HyR0n Mathematician, Computer Scientist, & Systems Engineer making the world a better place with homebrew booze and electronic bling. Zapp Has been writing software since age 8. Eventually making a career in developing for Java systems. He has since been promoted away from they keyboard and his life is now MS Office and meetings. Didn’t know how to solder before DC23 . Arduino was his gateway drug - all 15 projects of the starter kit in a few days. Defcon Badges Official badge has a deep puzzle - other badges filled with goo and mechanical. Becomes part of the culture. And!xor - is unique - most people are hacking badges. Way more to their badges. Ways to hack between badges. Taco Town Defcon Event Hack everything from cryptography, cars, voting machines, bluetooth, lock picking villages, people will teach you if you’re willing to learn. Social engineering is a big village Villages - way bigger than booths 2k sf each, have their own badges, demos, hands on events, IoT village 20K - 30K Defcon for newbies - don’t bring a phone, no wireless, bluetooth, no photos. Just go, have fun and learn. Cash only. New Defcon Badge HackADay.io Page KickStarter Page Specs Rigado BMD-300 SoC Based on the Nordic NRF52 BLE SoC ARM Cortex M4F 512kb flash 64kb rom 15 x WS2812B LEDs 5 buttons Tilt switch LED used for ambient light sensing Standard SWD 10-pin mini header Exposed GPIO MicroSD w/ 2GB card included 128x128 16-bit color display (ST7735) SECRET COMPONENT Has a Chip-8 emulator Can run Tclish scripting code Has built in games like Ski Free where Man Bear Pig chases you BOM and Gerbers might be open after Defcon. Bender has a 6502 as a brain/cpu Hack defcon with beer - bring your own bottled corona, so you don’t have to spend $9 / bottle Hacking aka counterfeiting? Special thanks to whixr over at Tymkrs for the intro and outro!Tags: 6502, AND!XOR, Bender, BMD-300, Defcon 25, HyR0n, MacroFab, macrofab engineering podcast, MEP, NRF52, Podcast, Rigado, Taco Town, WS2812B, Zapp

The Gerbers discuss what they have learned about the miraculous at the Bethel School of Supernatural Ministry in Redding, CA.

Old Peachtree Presbyterian Church is a member of the PCA and is located in Duluth, Ga. Part of a sermon series on the book of Hebrews. We need to grow to maturity in our knowledge of Biblical truth.

Lets open our Bibles up to Hebrews 5:11 (page 1187 of pew Bibles). Today, well be talking The Truth Project, Part 3: philosophy. I want to give a word of encouragement to you as we begin today. I have heard it said on more than one occasion, for those of you who are coming to class, listening to Del, and those of you who are coming to the talks on the weekend and dialoging on these things, Hey, this is hard, youll say. So, if youve come up to me and said that, youre not the only one who has. A lot of folks have said that, but I want to encourage you with these words today. In the Book of Hebrews, it says, We have much to say about this, but it is hard to explain because you are slow to learn. Now, hes being very frank, isnt he? And Im not at all equating them with you, but he is going to tell them like it is. In fact, though by this time you ought to be teachers, you need someone to teach you the elementary truths of Gods word all over again. You need milk, not solid food. How about if you came over to somebodys house to eat, and they were serving Gerbers [baby food]? What would you do? Would you nicely eat the strained peas and say, They were delicious? Or would you say, Why do you have Gerbers here? They would say, Well, we have Gerbers to eat and ba-bas to drink from. I dont think youre ready for solid food. Youd be offended. You would say, Why would you think that of me? I wonder if they were offended at what was written here. Part of them might have said, What do you mean were not ready for solid food? What he is saying here is youre not ready for the deeper truth of Gods word. Were going back to the elementary things all over again. Anyone who lives on milk, being still an infant, is not acquainted with the teaching about righteousness. But solid food is for the mature, who by constant use have trained themselves to distinguish good from evil. Hes saying if youre in the Word, and youre growing in the Word-youre growing and understanding- and youre grappling with deeper truths, the end result is youre going to mature. When you mature, your discernment is going to increase. As your discernment decreases, you will be able to distinguish right from wrong. Youre going to just know those things. He says you who have trained themselves to distinguish… The Truth Project, the reason were raising the bar intellectually, is not so that you can spit out and say, Well, as a Christian, this is what I believe about that. Were not here to say, Heres how you think. Were here to give you a framework, principles that you can use to know what you believe, to be able to discern right from wrong, to discern truth from error. When I say this, theres nothing wrong with going to a pastor or another Christian and asking them, but you will be able to discern for yourselves theological questions. Thats what this is about. This is about maturity. What he says there in that last verse is practice makes perfect. This word maturity is the word perfect, the word teleos. The second word trained there means to exercise vigorously; gymnasium comes from that word. Hes saying as you practice and exercise in the Word, you will come to perfect your faith, not that you will be perfect, but that you will be mature. Thats our goal. In the Book of Second Timothy 2:15 (pg 1179), Paul says, Do your best to present yourself to God as one approved, a workman who does not need to be ashamed and who correctly handles the word of truth. The word workman was the word most commonly used of a farmer, somebody who worked with their hands and worked hard. Hes saying you need to labor in the field. You need to work hard. I am doing some landscaping, a project I told my wife is such a big project. Im tearing up an area and rebuilding a whole large area, and it has taken me from the beginning of summer, and Ill be lucky if I get this done by the time frost comes. Its a big job. For a long time, it looked like I did absolutely nothing because so much of whats involved is digging. I know why they named this Rock County because it is a rock almost every shovelful. It has just been a chore to trench, dig, and uproot. Im now getting to the point where Im actually starting to plant stuff, and thats fun. One thing is that its one of the only excuses you have to get dirty and play in the dirt like you did when you were a kid. I come in the house, and shes like, Yuck! Im just covered with mud from head to toe. With all the rain weve been having, youre down there on your hands and knees digging in this stuff. Where else can you do that, if youre an adult, except to do landscaping? So, thats fun. But, youre toiling and what keeps you going is you vision of what it will look like when its done. When this area is cleaned up… When this area is planted… When the rocks go down here… When the bolts go down here, heres what its going to look like. So this toil and effort is worth it as I see that finished product. Were going to watch a quick clip from a show I believe it is called Lost. Ive never seen it. Some of you have seen it and think its good. Lets watch that. Were trying to make you struggle a little bit. Were trying to make you think, grapple with these truths-these ultimate reality questions. We dont just want menial Sunday school answers, but we really want to make you think, Why do I believe? Do I believe what I believe is really real? Now, you struggle with this stuff. You begin to mature. You begin to get understanding. You begin to grow in your faith. If you want to change the heart, you have to first change the mind. Remember that? Romans 12:2: To be transformed by the renewing of your mind. Transformation happens first here [in your mind] before it happens here [in your heart]. So, I want to encourage you, keep going! Keep coming; keep reading; keep learning; keep challenging yourself. You may not take it all in and understand it all, but when its all said and done, youll be stronger than when you started. Youll know more. Youll love God more. So, I hope thats a word of encouragement to you…I hope. Lets talk about philosophy. Lets turn to the Book of Acts 17. Were going to watch Paul go head to head and toe to toe with some of the great minds of his day. When you think of Athens, you think of philosophy. When you think of Greece, you think about soccer teams and Aristotle, these great minds-these great theologians; really, thats what they were. Their philosophy was their religion. It was not just a school of thought that theyd adhere to. It was a way of life for them. This was serious stuff. So, Paul comes in and questions their philosophy. Hes really questioning their belief system, their way of life. Thats what hes going to do. He is by himself for a little bit. We have separated the team, STP-Silas, Timothy, and Paul. Theres been a bit of a commotion in Thessalonica and Burea. Theres a group thats going around stirring up trouble. Everywhere Paul went in a Jewish area, they would say, Hes teaching against Moses. But when they are in a Greco-Roman area, theyd say, Hes teaching against the emperor. Hes teaching false gods. They tried to get Paul in trouble everywhere he went, and usually it worked. So, they stay behind, and Paul goes ahead to Athens. Hes walking around the city. It says in Verse 16, While he was waiting for them in Athens, he was greatly distressed to see that the city was full of idols. The word distressed means provoked. He was upset. Have you ever been in an environment that just upset your spirit? You look around you and you say, Things are not right here. This is not good. This is disturbing. I remember we were driving through Salem, Massachusetts. We were going to stay there; we were on vacation. We planned to stay the night in Salem, even though thats where all the witch trials were. It was a really dark time in the history of the church. Once you get there, you understand what was going on. These people werent possessed by demons and werent really witches. It was just a racket, an extortion racket to get money from people. Innocent people were going to prison and were losing their lives. It was an ugly, dark period in the church. So, we went there to learn about this. As we drove into town, the children didnt have an understanding of what Salem was all about, but we didnt have to say anything. We just drove through the town, and they were like, Ick! This is a creepy place. Dad, how long do we have to stay here? Are we going to stay here long? Well, we were going to stay here all night, but were not going to anymore. And that was just driving in. We saw this big black gothic-looking building. It looked like it was a church, but it was painted completely black. There was not one square inch on the building that was not jet black. The roof, the walls, the windows, they were all painted black. There were big black gargoyles painted on the outside of it. It said on the side of the building, This is not a church-get over it! I dont know what it was, but whatever it was, it wasnt good. We began to circulate downtown to find out where we wanted to go to learn a little about the history. We wanted to make sure we found something that dealt with the history and not something that was promoting witchcraft. We had to look very hard. Almost every exhibit was promoting witchcraft. You can go and talk to this witch or this warlock, and it was a dark place. It was really disturbed and distressed. This place needed the Gospel. We prayed for the churches that were there, that are preaching the Gospel. We saw it, learned about it, and left. Paul is not going to do that. He is distressed, but he is going to stay and do something about that uneasiness he feels. This is an intellectual hotbed. This is a place where philosophers go to philosophize. This is a think tank. Its a place where it would be very intimidating for the average Joe to come in and debate these guys because this is all they do. Its their lives. This is what they know. It says, A group of Epicurean and Stoic philosophers began to dispute with him. They began to argue with Paul. Were going to find out pretty soon how different these two philosophies were and how they would be at each others throats most of the time. Most of the time, theyd be knocking heads, but they united forces to debate the Apostle Paul because hes coming in as the stranger, the newbie, and hes refuting their belief system. They come together to attack him even though theyre very opposed to one another usually. It reminds me of what happened this week in the U.N. Hugo Chavez, the president of Venezuela, came to the UN. He comes in and addresses the United Nations there in New York, and he says, You can still smell the sulfur in this building because the President of the United States was here, and hes a devil. Your President is a devil. He began to say very demeaning things as one head of state about another head of state. It was interesting to watch the democratic response. Normally, they are political enemies, but I listened to Charles Rangel from the congressional district there in New York. He said to the president of Venezuela, You dont come in to my country, to my city, to my district and talk about my President. We can talk about him. We can disagree, but you cant. In essence, shut your mouth and go home. Nancy Pelosi, not a big friend of the president politically, said, You are a thug, and you have abused your freedom. You have disgraced yourself, and you have disgraced your country by coming in and using this opportunity as a chance to trash our President. I thought, Whoa, this is pretty cool. We are sending a message that weve got our differences of opinions, but the bottom line is we are America. When you come into our country, youll respect our government. So, heres these political foes joining together to dispute the common enemy. Thats whats going on here. Lets read with the Epicureans say, Some of them asked, What is this babbler trying to say? The word babbler means bird-seed picker, literally. What theyre trying to say is Paul picks up a little of this; he picks up a little of that; he picks up a little of this, and then he spits it out. He really doesnt know anything. He is just a guy who grabs some truth over here and there, and he tries to tell you like he knows something, but he really doesnt. Hes not smart like we are. Hes just a babbler. Others remarked, He seems to be advocating foreign gods. Notice the plural: gods. They said this because Paul was preaching the good news about Jesus and the resurrection. They believed the resurrection was a separate god, another god. There is the God, Jesus, and there is the god, resurrection. So, lets listen to Paul as he talks about these two gods, Jesus and the resurrection. Thats how confused and lost they were from what he was talking about. Then they took him and brought him to a meeting of the Areopagus, where they said to him… This is where we debate; this is where we learn. …may we know this new idea that you are presenting? You are bringing some strange ideas to our ears, and we want to know what they mean. Now, theres a little commentary here by Luke in the parentheses. He says, (All the Athenians and the foreigners who lived there spent their time doing nothing but talking about and listening to the latest ideas.) So, this is a think tank. These are professional debaters. These are the theologians of that region. Before we talk about what Paul says, we want to know a little bit more about them because thats important. Youll see why Paul says what he says once you know about them. You may say, Why do we need to know about Epicureans and Stoics? Theyre still here. They dont know theyre Epicureans and Stoics, but their philosophy of life is still here. In fact, you know some of them. Lets talk about the Epicureans first. Lets put a little picture up here that is an understanding of what the Epicureans are. The Epicureans philosophy of life can be described in three words: here, now, wow. I borrowed that from Gestalt, psychology. Here, now, wow. This is it, man. We are an assembly of atoms, and when we die, the atoms disintegrate, and then there is nothing. Are there gods? Yeah, theres gods. Were not atheists, but the gods dont care about human existence. Theyre off making other planets and solar systems. Theyre out having a good time. They dont care about us. Everything here is just random chance. You might as well live life to the fullest. The highest goal of the Epicurean was to live life pain free, to pursue pleasure. That can get a following, right? To pursue pleasure, it means you wont have pain. Live the way you want to live because your time here is very short, so pack as much into it as you can, experience as little pain as you can, and thats good living. How many of you know some Epicureans? Its Friday night, going to Joes. Going to get drunk-going to party! Go for all the gusto you can. Those are our Epicurean friends. On the other side, we have our Stoic friends. Youre heard the word Stoic before. It usually means somebody who lacks emotion, or they are sober, somber. Stoics believe that there was a cosmic force or a cosmic energy, a kind of god who pervaded everything. I dont know if its as much polytheists as pantheists. There were gods everywhere and in everything. There was this energy called logos. When we say logos, we mean something entirely different than they did. They meant reason. Reason reigned supreme. So, youve got to tap into this universal reason which goes through all of nature. If you do that, you get rid of passion. So you dont have a lot of highs, and you dont have a lot of lows. You are kind of even-keel. You make every decision based on logic and reason, and you control that by the choices that you make. So the world around us functions by these universal rules, so you want to go with the flow. There is order and design. There is reason for the universe. In fact, not only is there-as the Epicureans think-everything is by chance, but the Stoic says everything is on purpose. Everything happens because this is the way its supposed to happen. If its not right with you, its because youre out of touch with the reason that pervades this whole universe, this logic. You might think of the Stoics as Star Wars meets Star Trek, as Yoda meets Spock. That was their point of view. Is that different from the Epicurean, the bar scene guys? Its night and day. So, when these two get together, sparks fly. So, Paul is going to come in and go toe to toe with them. Hes going to discuss their point of view. Paul then stood up in the meeting of the Areopagus and said, Men of Athens! I see that in every way you are very religious. That was meant to be a compliment. He was trying to build a bridge, not erect a wall. Remember, Pauls goal is transformation. He wants to transform them, so he is going to appeal to, what? Their minds-because their minds are the key to their hearts-especially these guys. Im going to engage your intellect so I can win your heart. So his goal was transformation. Its going to happen through the mind, so Paul comes in to seek to build a bridge, not erect a wall. Hes not interested just in conformity; hes interested in transformation. Hes not coming in there with a sledge hammer and trashing them saying, Now, Im going to break down your idols! Bam! Bam! Bam! How many of you have ever seen the Christians try to win transformation by forcing conformity without changing the mind or heart? They just come in with their sledge hammer and start trashing, banging, and breaking. They say, Im going to show you that youre wrong, and Im right. Heres what I think about your thinking and your way of life! Bam! Bam! Trash! Pow! Have you seen that? Does it work? What does it do? It makes them mad. Youre not going to come down here and break our idols. Well show you! Were not going to listen to you. Paul doesnt do that. Paul is much smarter than that. He is going to engage their minds to win their hearts. So he seeks to build a bridge. Hes going to compliment them. Hes going to compliment their culture. Hes going to quote from their poets, their philosophers. He says, For I walked around and looked carefully at your objects of worship. I even found an altar with this inscription: TO AN UNKNOWN GOD. Now what you worship as something unknown I am going to proclaim to you. There is a commercial out right now with two little animated figures who come up with an idea, usually a bad idea, and the one looks at the other and says, Brilliant! Paul is Brilliant! He is being chased around, and everywhere he goes in this area, they are saying, Youre preaching against the emperor! Youre preaching foreign gods! You could only talk about the gods Rome wanted you to talk about. Those were the only ones that were legal, so they were having a lot of success stirring up trouble for Paul. So what does Paul do? He doesnt want to be locked up! He doesnt want to cause a riot! He wants to communicate with these people and then move to the next town, so what does he do? He finds an altar that says TO AN UNKNOWN GOD. He says, Im going to talk about that god. Your unknown god? Lets talk about him. So it becomes perfectly legal by Rome. Brilliant! Well talk about that unknown god. Theyre being very careful here. Theyre saying, Look, weve got all these altars to all these gods, all these idols, but we might have left one out, so we dont want the gods to look down and see all these other idols and say, Okay, wheres mine? You forgot about me! Ooohhh, TO AN UNKNOWN IDOL, they just dont know my name yet. Yeah, theyre worshipping me, there. Thats mine! Thats the superstition so that well placate all the gods in case we missed one. This unknown god, yeah we have him too. Paul says, Im going to talk to you about that guy. Now, before we talk about what he says, lets take a listen to a little excerpt from week two from the Del Tackett teaching on philosophy, ethics, and morality. Lets hear what he has to say. Everything there is, and everything there will be, is in this box. From our eyes, this box is huge. Maybe from Gods vantage point, this is very small. Its a matter of perspective. So they reasoned everything. The ultimate truths of life and the universe must be contained within the cube, within what I see, within the stuff I observe. Paul is going to address that way of thinking. In Verse 24, The God who made the world and everything in it is the Lord of Heaven and earth and does not live in temples built by hands. And He is not served by human hands, as if He needed anything, because He Himself gives all men life and breath and everything else. From one man He made every nation of men… All of us came, no matter our races, no matter what country: all of us came from one. Were all from the same family. …that they should inhabit the whole earth; and He determined the times set for them and the exact places where they should live. Does that sound like, to the Epicureans, that Gods not involved in His creation? They would take issue with what Paul was saying here. God did this so that men would seek Him and perhaps reach out for Him and find Him, though He is not far from each one of us. For in him we live and move and have our being. As some of your own poets have said, We are His offspring. Theyre using their own poets, whom they respect. Ive read that poem by the way. Its a long poem, but he uses it. Use their culture! Win their minds to win their hearts! Therefore since we are Gods offspring, we should not think that the divine being is like gold or silver or stone-an image made by mans design and skill. In the past God overlooked such ignorance, but now He commands all people everywhere to repent. Does He suggest we repent? Does He invite us to repent? He commands we repent. What does repent mean? Literally to change your mind, to change your way of thinking. Who does He command to repent? All people, everywhere! Who does that leave out? Nobody anywhere. Thats everybody. For He has set a day when He will judge the world by justice. Uh-oh. Uh-oh, Epicureans. Youre not going to turn into dust. Theres coming a day of accountability where He will judge the world by justice by the man He has appointed. Lets read on. He says, He has given us proof of this to all men by raising Him from the dead. When he uses the word men there, thats the word anthropos. It means man and woman, mankind; so ladies, dont get offended, Is he being sexist here? What about us? That means you too. Mankind is what he is saying: men and women. Hes given us proof by raising Him from the dead. I bet you Paul is saying that your founder, Stoics, Mr. Zeno, I bet he was a great teacher. But Zeno, not to be confused with Zena-the warrior princess, Zeno is dead and gone for 300 years. Epicureans, Im sure he was a good teacher, but hes been dead and gone for hundreds of years. Paul speaks with authority because his teacher was dead, and now Hes alive. He says, I have proof. These were all good men, but the man who Im sharing about, the philosophy and way of thinking Im sharing about, my teacher died and is alive. Paul spoke not as somebody hemming and hawing, like Aw, gee. Shucks, I know you guys are smart, and youre philosophers, but golly gee, listen to what I have to say too. Youve been around for hundreds of years. Were just getting started. I dont know anything, but here we go. I know Im just a babbler, just a bird-seed picker, and you guys are all smart. Im just a hick… Thats not what Paul does. Paul comes in there, and he speaks with authority and confidence like I know something you dont know, and youre wise to listen to me. What Paul is saying is guys, there has to be something outside the cube. There has to be something outside the box. Youre looking in the wrong place for the ultimate meaning of life. Philosophy points to the existence of a higher power. The Stoics thought everything was cause and effect; everything happens for a reason. Paul says, There has to be a first cause. There has to be a first mover. Thats called the cosmological argument. Paul used it. Great philosophers have used it. Thomas Aquinas, the uncaused cause, the first cause: there has to be somebody who tipped that first domino and caused all the cause and effect that you see in the world around you. Thats the God Im telling you about. There were two different responses. Some sneered, and some said, We want to hear you again on this. Probably the ones who sneered were the Epicureans because their worldview was challenged the most. Probably the Stoics said, Youre using some logic here. Youre using some reason. I want to know more about the God that you profess. If youre listening to this, and youre a Stoic and youre not a believer, but were talking to your mind and youre listening-keep listening. Keep coming and hearing the message that we have to say.