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History has some gems to discuss. Plus I'm going to educate you on the greatest spectacle in racing! (I should've capitalized that but I'm lazy). Oh, and a race did happen this weekend. We can talk about that too. I have a few sports announcements for you, including a big update from the NHL.

It's the very first episode of the Teacher Hustle Naptime Chat!! Tune into these episodes for a quick marketing tip just for teacher sellers. Today I'm giving you the latest update on the good news (& bad news) of what's going on in my biz PLUS I'm giving you the 3 reasons you need to be networking with other teacher sellers right now!Here are the links featured today's episode:JOIN THU NOW! (Shhh..flash open! Listen to the video for a DEAL on joining now during this quarantine time) https://www.teacherhustleuniversity.com/flashopenAnd the Instagram names of the teachers I'm collaborating with because my MOM BRAIN is totally shot & I couldn't remember all the handles during the episode...www.instagram.com/basicgirlteaches (Instagram!)www.instagram.com/edverythingeducation (Virtual Summits)www.instagram.com/luckychloverwriting (Video Marketing for TPT)

This is a quick update regarding a very special race featuring Josh Martin. A 2 times guest on our show and he's driving in the Silver Series SRO Esports race tomorrow afternoon from 2-15pm, UK time.  Plus I'm helping in a way that you'll have to listen to the podcast to find out!!  www.hughhatrick.com   Here's the link to Josh's Twitch Live Stream page so you can join in with us tomorrow.  https://www.twitch.tv/tm_martinj.   Drive Fast & Try Not To Crash!  

Another devastating blow dealt in the pack rat war, which means there is cursing in today's show. Plus I'm cranky about forms and busy work. I do talk about conflict, though, and when it grows too thin to sustain.First Cup of Coffee is part of the Frolic Podcast Network. You can find more outstanding podcasts to subscribe to at Frolic.media/podcasts!Support the show (http://paypal.me/jeffekennedy)

It seems the model's were right, and the nation has been without In My Own Words for too long. I've returned to discuss key facts, such as Coronavirus and it's effects on the world. Plus I'm diving into the two similar yet totally different Netflix anime, Cells at Work! and Beastars. Also I phone it in and read a list of quarantine must-watch movies compiled by Will Malone! All this and more... In My Own Words Check out Will on his show: Out of Focus available wherever you get your podcasts! --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

There might be benefits for you both when you share table scraps but it's super important to define what they are (who would have thought they needed defining?) Plus I'm going to share a kinda funny story on the topic. --- Send in a voice message: https://anchor.fm/andrea-partee/message

Social distance with me, will you? You, me, and a Bill Withers full live performance from 1973. Brilliantly mixed, mic'ed, recorded, and polished for the era.  (Bill Withers and his band, that is...not me [I mean, I think I do a good job with me but nothing like actual professionals and what the folks were able to do here with this performance {Plus I'm in no way comparing myself to Bill Withers.}.].) Thanks for hanging. Love yinz. -G  

Podcast Episode 11: Joy in Luck Date for Release: Monday, March 16, 2020 In this episode of the Project Joy Podcast, we're getting ready for Saint Patrick's Day and so of course we're talking about luck! Do you feel like you're a lucky person? I've got some fun stories for you in this episode, so check it out! PLUS: I'm talking about a 'guilty' pleasure in today's story of joy. Links to things I mentioned: About Jessica Dugas: https://www.jessicadugas.com/my-story/ Soul Connection Collective: https://www.jessicadugas.com/soul-connection-collective/ The Breakthrough Show: https://www.facebook.com/BreakthroughShow/ Contact: projectjoypodcast@gmail.com

Social media can be overwhelming but it doesn't have to be. Here's an easy step by step system you can use to generate content everyday. Plus I'm giving you my secrets to how I prepared people to go on camera to talk about their business and products when I was in television.

James: Hi audience and listeners, this is James Kandasamy from Achieve Wealth through Value at Real Estate Investing podcasts, where we bring in a high quality commercial real estate operator to be interviewed. Last week we had Todd [00:19unclear] from Midwestern States. He's killing it in that area where he focuses a lot on buying multifamily in that area. And imagine he started buying Mobile Home Park and ski resorts and later on ended up in multifamily; so you want to check out that episode. This week we have Joseph Bramante from TRIAC real estate partners who are based out of Houston and they buy deals in Corpus Christi, Houston and Victoria. And Joseph owns and controls almost 600 units on his own and it's another 300 to 400 units as a fee manage. Hey Joseph, welcome to the show.  Joseph:       Thank you. Thank you. Thanks for having me. James:        So very happy to have you here and thanks for coming on the show. I want to go deep into what are the deals type that you're buying and can you give a brief introduction on when did you get started and the sequence of purchases that lead up to current 600 units and another three, 400 fee managed properties?  Joseph:       Yeah. So I got my start in 2011 I bought a 26 unit apartment complex. I was still working in corporate America. I was an engineer for Exxon at the time working overseas. I actually lived in Papua, New Guinea when I got my start. So we were living in a compound in Papua, New Guinea. Had more money than any 24 year old should have. And got the bright idea to buy multifamily and there's more to the story, but to keep it short, we decided to buy apartment complex and we found the property, bought it and did basically almost everything wrong that you could do on your first acquisition. And we spent the next three years fire learning how heavy value add multifamily works. The one good thing we did on my first deal was he bought it in a great location. It's really close to the Galleria and over a three year period, we lease the whole property down, did a $30,000 per unit renovation and at least it back up and doubled the rents, which my mentors at the time were telling me, sell the property, take a loss, you are not qualified to do this. And for the most part they were correct. But nonetheless we did it. We got double all of our money back over 200% returns. And obviously the mentors didn't really like that so much when I didn't take her advice and not only did it lose money, but doubled my money. And then that was kind of my flag in the sand to the rest of; I was at Parva, I joined a real estate group at that time between purchasing and selling, purchasing and refinancing that property, still own it today. And use that success and that track record as small as it was to raise capital and buy more value ideals. And over the next four years, we bought almost a deal per year. Sold one deal and was really just kind of laying the foundation for our owner management stuff. Because owner manager is really, [03:44unclear] is really involved and I know people would try to make it sound like it's really simple. And I see these guys that are growing these massive portfolios almost overnight. But there's a lot of foundation work that you have to build in order to really even grow that. I mean, there's a big difference between going from a hundred units to a thousand units and you look at the amount of managers and staff you've got to have just to run that back office. So for us, we've been just kind of going slow and methodical up until about 2016. And then at that point I formed my company Triarc. It was consistent of myself and my two partners, Carrie and Debra. These two ladies were, they have 30 years of prime manager experience each and they were the backbone to all of the properties that we had purchased prior. They were key in that lease down and lease up and the success of that first property. And really kind of taught me from a property management perspective what I can and cannot do with the property. And the good thing is that you hear everybody buying local.  So we're local and you're local in Austin, so I'm sure you see this all the time. You get these out of town buyers coming in and they're buying properties that everybody else who's local has passed on for a reason; and I'm sure the data might seem great, but there's a reason that nobody local is buying that property because they know that outside of the data there's the whole cultural and just what is that sub-market that will take years to turn. But anyway, they've helped me avoid a lot of pitfalls and most, like all the properties we bought except for one, which we've sold have been phenomenal properties. So anyway, 2016, my company, we merged together formed Triarc and then in 2019, just last year in January, we'd made the decision because we have all this expertise in property to go ahead and start growing the fee management. Because in 2016 we merged, they were a standalone property management company. They had over 2000 units and they had started as part of the merger process, started letting go a clients and we're going mostly owner managed. But then in 2019 as I mentioned, we decided, you know what, maybe that's the wrong path. Let's grow the fee managers, let's grow both from both ends and so just in the last 12...for an owner this month, and we took over another one in Lufkin last month. So we've had tremendous growth. We've got 250 units on the fee manage side that we're taking over. So we've decided we're going to grow the fee managed side and that way we've got plenty of fee income coming in and we're not going to be rushed on the owner management side. Because the worst thing you can do and you know, this is to have financial; it costs money to run a company and to have those financial constraints force you into buying a deal that maybe you don't want to buy or probably shouldn't be pressured into buying. But for us, on the fee managed side that's where as allowing us to grow Triarch exponentially faster and you're always going to be able to grow fee managed companies a lot faster than owner managed. James:        We're going very deep into that. But I want to get back to your beginning part itself. I mean, you gave us a lot of information here, so I want to really dissect it one by one. So you're originally from Papua, New Guinea? Joseph:       No, no, no, no, no, not from Papua. I was working in Papua, New Guinea. Yeah, yeah. Yeah, no, Google, Papua, New Guinea. You would know, it's an awesome place. You know, I lived there for two years working in a compound and it was basically like living inside of a national geographic magazine. Like everything you'd see in those magazines I saw; I saw people in tribal outfits and I saw bows and arrows and I saw tribal wars between one tribe and another. I saw some pretty nasty stuff as well. It's pretty gruesome stuff, but nonetheless it was a heck of an experience and certainly learned a lot as well working for Exxon. James:        Yeah. Oh, working for Exxon. Okay, good. Yeah, I mean, well I come from Malaysia, so I know near Borneo and I've been to Borneo and it's a lot of beautiful forests. Joseph:       My business manager was from Malaysia.  James:        Oh cool. Joseph:       Yeah, yeah. James:        Yeah. All that oil producing countries. So let me get into the timing of your start and the market that you started, right. You started in Houston. I believe even when I started in 2013 with one of my single family; Houston was like the top market. Right? I mean much, much better than Dallas. Right. I mean, right now it talks about Dallas and Austin, but at that time Houston was like the top market for past few years. And how was the situation when you're buying your first deal? I mean so you were working full time as an engineer in Exxon and then how did you make that transition to, Hey, let's buy multifamily. I know you said you had an investment club that you learned some things, but how was your mindset shift from being an employee to now I want to be into a real estate investor. Joseph:       Actually first, so I'm going to get to that question. But first though, so I told you I had a big announcement so I want to go and get the big announcement before, if that's okay because I know this story I'm about to tell you like the back of my hand, I've given it a couple of hundred times. But the big announcement for us, everybody knows, so we track real estate partners. It's actually two companies. It’s Triarc properties, which is our owner management side and Triarc Living, which is our fee management side. And then  effective today we're launching a third company, Triarc Construction which is going to be our renovation side of the business; as we're going to talk about, we've been pretty heavy on the value add side, we're pretty good at this. Right now we've got a 40,000 per unit renovation underway, which is just a monster renovation. And part of what we feel is missing in the market, especially when it comes to the construction side, is a kind of turnkey approach to multifamily renovation. You've got a lot of these operators who can see rightly so that there needs to be at renovation, some value add improvement. But they don't fully understand how to, I mean, aside from the physical calculation of what it's going to cost, they don't understand the execution side of, okay, I've calculated what it's going to cost, but there's this whole other side of, okay, now I've got to implement and execute it. And how do I do that? And so what we offer as far as a service from the construction side is not only can we build it for you and we can do the renovation but we're able to tie that with our management company. And so you've got a seamless communication between the team that's managing the property and a team that's renovating it so that you have the highest probability chance of a successful at your value add.  Because I've seen; my first deal, we lost $80,000 on the carried interest alone because we execute it poorly and yet we still made over 200% returns. So we were successful in spite of ourselves. But on deals these days that are so tight, you really have to have very good communication between the operating team and the renovating team. And those days and weeks that go in between your meetings, assuming that you're having them, can really make a big difference; if something is missed and if you don't have a more seamless communication it can really cost you a lot of money as far as the innovation. Triarch construction is strictly veered for the Houston market for now. So if anybody is out there doing renovations, definitely get in touch with us. So we're definitely excited to be rolling that and offering that service. So anyway, there's my big news.  James:        Oh, awesome. Thanks for the news. So let's get back to the question on 2011. Joseph:       So the big adjustment for me now, part of the backstory for me is I was working overseas and the best thing that ever happened to me was getting laid off from my job at Exxon and like six months after buying that first property because, well there's a saying that I've heard and we both know that the guy that came from, Mr. Del Walmsley, I'll give him credit where credit is due, but he used to tell me this thing that said what gets in the way of a good life is a great life. And I had had a really good life. And so I had this property that it wasn't really been paying attention to because my monthly income was huge. And so I just wasn't giving attention to it; anyway, lost that income. And so suddenly I started really paying attention to that complex and it wasn't doing so hot. So I took about six months off and all I did was I joined a real estate group, Lifestyles Unlimited, we can say good things or you can say bad things. But nonetheless I joined them and they did help me get over. They were a great, I would say stepping stone. I don't want to, I'm not endorsing anybody to join them now or I'm not saying don't join them. I'm just saying for me they were a good stepping stone. At the time, 2011 they didn't have all these podcasts, I had books and what got me to get into the industry was, since you asked, I just read books. I read six books and the first book I read were just contrasting single family versus multifamily. And the thesis of the book or the summary was single-family is great percentage wise will always kick ass compared to multifamily, but volume wise it's not there. So if you have the money, go straight to multifamily. I had the money, I went straight to multifamily. A couple more books, I read one on analysis and basically just self-taught myself Real estate or multifamily. Plus I'm an engineer by trade. I was managing about a billion dollars in costs for Exxon. So I was pretty good at this numbers thing. So I felt, and I was also 25, 24, 25. So I had little bit of a ego to me. I thought I was invincible. So I went and bought that first property, it was me and a friend; we went 50/50 on the deal. So how I got introduced, read books, got into it. And then what I realized was that I was like a master at the 30,000 foot level because I've read these books, but when you get down to the day to day of what's going on, I mean those books they didn't tell me how to do a due diligence, and I'm sure maybe there's books now that'll teach you. And I know for sure there's podcasts, there are so many resources now compared to when I got started. That, I mean you just, I feel like people these days, investors now have such a huge advantage to getting in the market but the only advantage that we had in 2011 was the housing crash had just happened. We were buying stuff, bought my first one at $25,000 a door, which is another reason why everybody thought that [15:52unclear] thousand per door renovation was crazy because I was spending more on the rehab that I did on the purchase price. Just imagine that and now it's worth over 130,000 a door. So it worked out well for me, but that's how I got in and then I actually didn't go right away. Nobody goes full real estate, you don't go 100% into multifamily on your first deal. As far as like, being able to sustain yourself especially for me, I was a high income earner and that's the hardest thing to replace a high income with multifamily, takes a long time versus and I'm not saying this to be insulting at all, so please, but if you're starting from a lower income, it's a lot easier to replace that lower income versus if you already have a good, strong six figure salary, that's going to be harder to replace that on a regular basis that you can depend on in multifamily, you got to buy a couple of deals.  And so what I do, I worked; I had a day job just like everybody else. I had to support myself for about another year bought two more deals and then refinanced the first. And then finally I had enough at least on the; when I refinanced and got double my money back from the first deal. Plus I had some residual ongoing cash flow from two deals that we just bought. That's when I made the decision, go ahead and exit, go full time because I had a pretty big reserve built up and I felt comfortable and we're on a good track. We're above...But I know some people are buying faster and slower. That's was just how we did it. James:        But even when you started, you started the deep value add, where deals that you had to put in $30,000 a door, $40,000 a door.  Joseph:       I don't want to pretend like, it wasn't intentional when I bought that first deal, it was supposed to be a three [17:54inaudible]. So that was the other side of the story.  James:        And also what was it you said? It was supposed to be three thousand? Joseph:       Three thousand, three zero, zero, zero.  James:        And then it went to 30,000? Joseph:       30,000. So I missed the mark by just a little bit there. That was my first deal... James:        Thanks for being honest because I think that's very important for... Joseph:       Absolutely. I think... James:        Because there's a huge chance of you making mistakes, no matter, you know, you have a mentor, no matter you have a club behind you can still make a mistake. Right?  Joseph:       The thing that worries me with everything, with the SCC 506C and all these, and making it so easy to raise money publicly as you got so many people were trying to fake the funk, so to speak, which is fine if you're applying for a job and you're trying to make your resume sound like you did more than you did, but here you're raising money. That's people's money that you could potentially lose. And that's not cool. And so I think with us, like we're very honest and say, yeah, I screwed up the first couple, the first deal and we were off on my third deal that we sold for almost a 200% return; I projected a 300% return. So I learned a lot in the way. It's very hard to get the connections right. And multifamily and you know this, because you're a CCIM. Multifamily is one of the hardest classes of real estate to underwrite, harder than office, harder than retail. Because you've got so many tenants [19:24unclear] parts. That's you should really do it and do it well. It's challenging. James:        Yeah. I think what you're saying is it's hard to underwrite and after that, execute the business plan based on the underwriting. Right? So... Joseph:       Yeah, oh yeah.  James:        But I want to really go into this. How did we have so much data between 3000 and 30,000 because I think it's a good learning that someone else can take in? So let's go deep into that. How did you think it was 3000 and how did it become $30,000 per door? Joseph:       Because our broker, I think he's retired right now. James:        He's safe now then. Joseph:       I don't want to call his name out. But anyway he was a crazy, crazy guy. Had like nine cats and was posting cat. He was literally posting cat, it was a weird thing. But anyway, on his broker memorandum said 3000 per door. So we're like, oh he would know he's a broker. Why would he lie to us? And I don't think he lied to us. I mean I don't think any broker lies to you. I think they just don't know. And so we put 3000 a door. We're living in Papua, New Guinea. We're 24 years old. What do we know? James:        Okay, got it. So you're bought it from out of country then, sight unseen? Joseph:       Sight unseen, I didn't see the property until two months after I owned it. James:        So you probably had too much money to put into this kind of deal without seeing it. Okay. I mean it's okay.  Joseph:       I bought that property like somebody would buy a rental house. It wasn't, I just knew. And the reason I bought it was because all my managers, all they talked about was like, oh, just either they did some vacation, they bought some hot stock or they bought real estate. So I wanted to kind of show them up and be like, I bought an apartment complex. James:        So, and how many units was that Joseph?  Joseph:       26 units.    James:        26 units. Okay.  Joseph:       25,000 a door.  James:        So how did you, 25,000 a door in 2011, which I think probably a market rate at that time in Houston, if I'm not mistaken. Joseph:       If I had a time machine I'd go back, things you don't know. Like who would have thought prices would have escalated this fast. And that's the other thing that worries me. Like since we're talking about us being honest with what's going on, I'd say equal parts of my success have been from underwriting and from just riding the market, they say a rising tide raises all ships. We've been on just the most phenomenal bull run of the real estate market as the cap rates have been getting compressed more and more. But now you're starting to see them kind of plateau. And so now if you want to get returns, you truly need to generate those returns through a proper execution of the investment. You're not going to be able to bank on cap rate compression when you exit five years from now, if anything you've got cap rate expansion, it's fighting against you. That makes it really hard to get returns these days. James:        Yeah. So coming back to this 3000 to $30,000 difference, so once you landed in Houston and you visited the property, is that when you realized that the cost is a lot or you just [22:33unclear]? Joseph:       No. So the realization, here's when the realization happened, we were four units into the rehab on 26 units. That puts us at like 85%... James:        And you had a third party property management company? Joseph:       My third party property manager, again, I'm bringing behind the ears. I don't know what I'm doing. I hired a single family property manager who was making his first attempt at multifamily on our deal. So we had the blind leading the blind. He didn't know what the heck he was doing. He was a bit kind of a conflict of interest because he kept trying to push his own construction company to do the rehab, which was a luxury construction company that did single family which was anyway, so he's doing this rehab, he is the property manager and the construction manager for what we're going on. Because again we're still living in Papua, New Guinea. So by the time I come back and realize what's going on, we're four units completely down to the studs. And then we are doing our AC permit because you got to do a permit to install ACs. And as part of that, oh actually no, I don't know if you needed to, anyway, he was trying to do everything by the book, which I'm not saying don't do it by the book, do it by the book. But obviously you want to try and save money if you can. So he was doing everything by the book. We did a permit. Part of that permit was environmental, which any real estate syndicator now knows you get an environmental, it's just a check the box thing. It wasn't for us, it wasn't required in our closing, we never did environmental, so it came, we did the environmental came back hot for asbestos. It's funny because it was basically like 30 days. We got notified the property had asbestos. I lost my job. And then in addition to that, the insurance that we had purchased was fraudulent insurance. So we didn't actually have insurance. So yeah, I was in a pretty bad spot.  And then that's when I joined the real estate group and met my partners and the solution to that situation, which is a kind of a rare situation. Well not rare, but sometimes you come into these situations where you can just throw money at the problem to fix it. And so that's what we did. We just, we're like, look, if we sell the property now that we know that it has asbestos and we're four units down, that we can't touch and bring them back online. So I'd have to sell it at 85% occupied. I'm going to take a loss. So I can either take a loss or I can roll the dice, do this massive 30,000 per year renovation because the neighbors behind me, the house values behind us were over almost a million bucks. So we were in a very affluent area. So we rolled the dice and I had my 401k from after my job at Exxon and cashed the whole thing out when all in on that deal. And did a lot of praying. We knew at that time though, I felt a lot more confident with what we were doing. We knew the numbers, we knew the market, it was just now, I was learning a lot on execution with everything that needs to happen for a major renovation. We're now doing our third major renovation where you're doing almost down to the studs and backups. So it's, yeah, I learned a lot on the first one. Second we did a phenomenal job. And this third one, we're just knocking it out of the park. James:        Got it. Well it's very interesting that the experience you went through on the first one, I'm sure it stuck with you on the next few deals because now you know you shouldn't do certain things. You must do certain process and checklist and make sure that you go to; was that a normal bank loan? Because you know, usually the [26:36unclear]? Joseph:       Man you're asking all kinds of great questions. Our bank was internet bank of USA. James:        Internet Bank of USA, I haven't heard about that. Joseph:       Yeah, we thought they were a joke bank. We're like, is this one of these scams? Because coincidentally there was a group called ABC Funding that was based out of London that was trying to get us to wire them money so they would, it's kind of like these Nigerian Prince things, very convincing. We almost did it. But we finally figured out they were a fraud. But you know, there's a lot of, you know, it's so easy to lose money in real estate. Everybody is trying to rip you off. So... James:        No, but who gave you the funding? I know there's some group out of London trying to get you money, but finally, who gave you the funding? Joseph:       We bought the property with Bank of Internet USA, which is also part of the story here. They had, banks annually will request what is your occupancy, your financials, what is your personal financials? And I just gotten the letter from them like a week before we closed on our refinance to pay them out and start a construction job. Because if we hadn't taken the actions we did at exactly the time we did, they would have known that your guarantor is unemployed with no income, your property is negative cash flowing and you've got asbestos and they probably would try to foreclose on me. Like we were like that close to being in a pickle. But anyway, the bank that did the refi and the rehab for us was a local bank. They're no longer around. They're called First Victoria. They were purchased by Prosperity Bank. James:        Got it. Got it. Wow. All the things that can go wrong went wrong in that deal I guess. Joseph:       Yeah, and that's why I see these guys that are trying to buy deals out of state, these heavy value add deals. And I'm like, it's, it's a lot of work. Like you've got to be there like the one we're doing right now, I was just there this morning. Like you've got to be there on a, if not every week, twice a week, just to keep tabs of what's going on. Especially in the beginning because in the beginning when you're doing your test units and you're trying to see how you want everything it gets pretty crazy. Because that's when you're still setting, you can set things on paper, but then you go from, okay, you've set your budgets too alright, let's actually get in there and tear the wall down. Let's see what's in there. Find any change orders; so we just closed on a 220 units last September. We purchased it for about 75 a door, 4.8 cap rate going in and we're spending almost 40,000 a unit on the rehab and we're going to exit at about an eight cap. So it's a short term deal, about four years in and out through this rehab, increased the rents about $450. James:        So how did you come up with the $40,000 rehab? That seems to be huge. Joseph:       $40,000?   James:        Yeah.  Joseph:       Yeah. Well for us, this deal was pretty simple in regards to coming up with the scope. Part of the challenge on a lot of deals is, okay, where am I going to spend the money to upgrade so that you're not overspending and you're not being wasteful and just spending money in an area doesn't do anything for the value. Because it's very easy to do that. You can buy all new doors on something doesn't mean you can increase the rent $100. So for us there was the neighboring property that had been renovated, it was just finishing its renovation. And they did the exact same thing. The building was identical; it's the same architect and everything. They were near identical twins. So it was like, when we sent our GC there. We said, okay, do that, copy that. So he went through, he came up with a scope to do that and that's how we came up with about $40,000 a year. James:        So $40,000 is including the exterior, I guess, right?  Joseph:       What's that? James:        It's including the exterior renovations?  Joseph:       Interior. Exterior. So high level, we've done all new roofs, replacing about half the ACs, all the windows, which is very expensive. All new plumbing. Also very expensive. Adding washer and dryers, gutting the kitchens, all new kitchens, all new appliances, all new floors. We are redoing the floor plan and the kitchen to add the washer and dryer. So we're knocking down, we've knocked down a wall, made the bedroom bigger. So we've completely changed the floor plan of about 50% of the units. We've got, because those are the ones we're in. Now when we get to the other 50% we'll see what we're going to do to those units. What else are we doing? James:        So yeah, that makes a lot more sense because you are doing growth. We are doing, changing the floor plan as well, right? So that makes a lot of sense. Joseph:       Redoing the office, we're actually also building two additional units. They got this giant, one of the properties, it's three properties, it's a portfolio of three and they're all in the same street. One of the three, it used to be unofficially used as a senior living. And so it had this warehouse type building that was a used I guess as the recreation room slash cafeteria. And now it's just vacant. It's just sitting there vacant. So we're going to, at the completion of our project, the last thing we're going to do is go into that building and gut it and create two units out of it from nothing. So that's going to be expensive addition about 50,000 per unit just for those.  James:        And what kind of financing are you doing on this? Is it like a [32:35unclear]?   Joseph:       So we've got bridge debt on it. We use a group called LaSalle; I think they're out of California, great group. They've been really good to us, so yeah.  James:        Got it. Yeah, that's like a huge change, $40,000 a door. So you need to be really skilled in controlling expense and making sure you get the value that you want. Joseph:       We've proven the up side already because again, the neighboring property, we actually, when we did our proforma, our rents we budget them at $100 below theirs. So just to be on the safe side and even that was a 2.2 equity, multiple 23% IRR. So if we actually hit their rents, it's going to be even higher than that. So it's going to be a very, very good project. So we had a lot of confidence going into it that we know the rehab, we know the scope and we know the rents. So then truly it's, we just kind of make sure we execute this amazingly. And we were off to a great start. Sorry I had to interrupt you. We were off to a great start, but then you never know what's going to happen. And so for us, on a morning and then by that evening, I don't know if you recall, Houston got this massive rain, it wasn't a hurricane, but it was a really heavy rain and anybody who's in the Houston area knows that it has an issue with flooding. So this property first of all, luckily we closed it, we put flood insurance on it. It didn't have it before, but we'd put it on just in case because it's Houston and you never know. I've had properties that are in a flood zone that didn't flood for Harvey and I've had ones that are not in a flood zone, that have got almost flooded. So anyway, we just go ahead and we put flood insurance on most properties we buy these days. We did on that one by the afternoon of when we closed, 22 units had about it inch to two inches of water in them on one of our properties. So we had to rip the sheet rock up to the studs, oh sorry, up 18 inches, vacate 22 units. So right out of the gate, you know, we had this plan, okay; we're going to start the rehab on January one. We're going to spend the next couple of months getting everything in order. We weren't able to do that. So in September when we closed, I think the 19th, the next day we're working on relocating [34:58unclear] help them out with their belongings and then stripping down the units. So the good news of all that, we did get a claim out of it. We've got paid really well on those units, so those units will actually be profitable right out of the gate, extra contingency so to speak. James:        So let's say, I mean out of this $40,000 per door, a budget that you have for this latest deal. Let's say your budget got cut into half, $20,000 a door, right? For this 220 units deal, what would you prioritize in terms of value add? I'm trying to find out what is the most valuable value add that you want to do to at least come back to [35:44unclear] Joseph:       So part of the reason why it was so expensive is that we had so many items that we're deferred with a lot of deferred maintenance. And the problem with deferred maintenance is it doesn't, there's no value there. You're resident, like there's no value and residents are not going to pay you because the roof is new. They should but they're not going to. So for us we had, I don't have the figures, but off the top of my head, I know like the roof was about a thousand a unit. Actually, hold on, let me pull up. I know the plumbing was about 5,000 a unit. And plumbing people will say, oh, there's no value in plumbing. And that's why nobody ever does it. But there is value, if you want somebody to move out quickly then put them in a unit that has very low water pressure and I can almost guarantee they're not going to renew their lease because if they can't take a shower in the morning, it could be the most beautiful unit that they ever seen. But if they can't take a shower in the morning, they're not going to renew. So for the roofs, yeah, we were like 850 a unit on the roots and so we had all these different items that made up that. So that property, I couldn't truly tell you, if I only had $20,000, I wouldn't have bought, I only had 20,000 per unit. I wouldn't have bought the property. James:        So let's say you already buy it and now you are stuck with it. Now you have $20,000... Joseph:       The only way that that property works at that price, is you go big, you got to do a massive renovation. Otherwise I would've had to pay $20,000 less per unit to make it work.  James:        Okay. Interesting. And what about the interior unit rehab? What are the rehab that usually prioritize to get the highest rent bump? Joseph:       So for the interior, let me think, kitchens are big, kitchens sell and we were actually playing around with this one. We're trying to do a combination of like a, I don't know if you've seen convection microwave ovens because we've got some efficiency units. And so we've got like six of them that instead of putting a full appliance set that we're going to go and put just a microwave convention oven, so that two burner stove just a two burner glass top deal. And then the fridge and now that'll be it. They won't have any oven; they'll just have that microwave that also has convection. And so that's what we're playing with there. But I guess, I think again, kitchens are huge, having really good fixtures and a good design. And so everything flows. We've got a professional designer that we're using for the whole thing. We're not doing any of it or ourselves and having all of that kind of flow and have a good look to it as well. So I think if you spend money on the kitchens, you'll be okay because that's where they're at a lot of the time. People spend a lot of time in the kitchen. And then bathrooms as well. So we're doing all new bathrooms, new tile surrounds, and new tubs. And then also for us, one that's going to really hold you back on the money is really tried to do add washer and dryers, especially when you're going to these new units. And for us, like if you don't have the space like we have 650 square feet on most of these one bedrooms we're doing and what we're doing is a stackable front loader. Front loaders are more expensive. Yes. But we're appealing to a higher profile. Our rents are hold on; I'll tell you what the price per square foot is on them. They are $1.70, so we're getting crazy high rents. And so part of our pitch is appliances. We've got really nice appliances as well. And that includes the washer and dryer. We're not giving them some cheap, front some cheap top loader with the agitator in the middle of that destroys your clothes; people like to have nice appliances. So I think make sure you get washer and dryer and if you don't have space, just be aware that you can stack front loader on top of each other and it takes up next to nothing. James:        Got it. So your strategy is to really spend a lot of money per door and get the highest maximum rent that you can. Joseph:       It's not really a strategy. I mean, it's just a skill set that we know how to do; it's just like knowing what techniques you need to apply on a certain property given the scenario in order to make it successful. If I could have had a 200% return and spent much less then I would have spent much less. I'm not recommending that everybody go and spend $40,000 a unit on every property. I think that's, I was telling our new partner on the construction side, we may never see a $40,000 per unit property again. I mean, I never thought I'd see a $30,000 per unit and that's been the case. Most of our deals have been $10,000 per unit and less. I would say because there's so much education out there from like people like yourself and who owners know now that they can resurface the counters, they can redo the floors, they can do a lot of this. And so it's very rare that you're going to pick up a property that's untouched. And that was part of the story on this one. It was untouched, which it really shouldn't have been considering who the previous owner was. It really should have been previously renovated. But that's another story. James:        Yeah, yeah, yeah. I mean I've done like $10,000 per unit, per door renovation. And I thought that was a lot because we had like a stainless steel, we had crown molding. We had exterior, interior painting. Really like all, I mean not a new roof, but everything else was changed. It looks really, really nice and I just can't imagine $40,000. Joseph:       You find value in the crown molding? James:        Not anymore. I think in the beginning we had the budget, we really liked the way it looks, but I don't think it's really catered for. Joseph:       Yeah, we don't do it. One of the things we're doing here that's again, it's expensive, but we're scraping off the popcorn ceiling. So you've got smooth ceilings. It's the modern look. We're also going with black windows, we had $150,000 change order because we went from when we went from white vinyl windows to black, now we can all agree that material wise there was zero additional costs that that vendor incurred. Other than that, they're now black and black is more trendy now and popular. So now they increased the price 150 grand. But we installed several of them now and they look amazing. James:        I have never seen a black window.  Joseph:       Ah, super cool.  James:        You must be a new trendsetter. So I need to come and visit your property. Joseph:       When you drive by the property you look, you can't help but notice. I feel like vinyl windows, the white ones, they're nice. And if that's what you can afford, great. But it's going to date your property to an older style. And you know, with what we were doing, it's all about style. And so we had to kind of go the extra mile and be the coolest kind of hip property. We've rebranded the whole thing. It was Candlelight. Now it's called the Melrose. I go in for this kind of South beach kind of, not South beach. What do you call it? The California kind of beach, Laguna Beach kind of theme. So it's going to be really cool. Palm Springs. James:        And what is the price difference between the black and the white? Joseph:       It was about 150 grand across 220 units. James:        Okay. Okay. Do you know like price per window difference? Joseph:       Not off the top of my head. James:        Okay. Okay. That's fine. That's fine. Yeah, it's interesting. I mean I that's something new that I've never seen Joseph:       Because it's going to depend on some units have more windows than others, but I can just average it. You just do one 150 over 220 units wherever that comes out to. James:        Okay. Joseph why don't you tell our audience how to get hold of you and your company? Joseph:       Yes. So the best way is just shoot an email to info@triarcrep, T. R. I. A. R. C. R. E. P, dot com. They can also call us my direct line (281) 836-4181. Those are the best kind of ways to get in touch with them. You can also check out our website triarchrep.com, or we just moved into our first office space, which is a good feeling, a good milestone for anybody when they are growing their company. We just moved into 3,500 square feet. So we're here in Houston, we're at 290 and mangoma that intersection. So if you're an area, shoot me an email, I'd love to meet with you and we can show you our team and show you some of our properties. James:        Awesome. Awesome. Thanks for coming on the show. You added a lot of value in terms of deep value and renovations, one of the things that you guys are doing, and this is really the value, the one you guys are doing. And I just love the value add because you make a lot of money if you execute it right, and if you turn it around.  Joseph:       You can lose a lot of money too if you do it wrong.  James:        That's what I'm saying, if you execute it right, right. You need a really strong operator. To really manage the expenses, the contractor management, the turnaround process, the rent increase. That's a lot more steps than buying the cookie cutter value add deals. Right?  Joseph:       Yeah. It's not like, yeah, because most cookie cutter dealers you can manage just with your operations team turning units when as they come available. I mean, we actually have a full blown schedule for this thing that we got developed, so it's, yeah, it's a major project. Reminds me of, it gives me flashbacks of working for Exxon. We're building that project; we're approaching it with the same mentality, the same project management heavy approach.  James:        Got it. Got it. Got it. Well, thanks for coming on and I'm, you know, talk to you soon.  Joseph:       Alright. See you James. Bye.

James: Hey, audience and listeners, this is James Kandasamy from Achieve Wealth True Value-add Real Estate Investing podcast. Last week we had Kevin Bupp who's an awesome syndicator and a sponsor in the mobile home park space. And he gave a lot of insight on why did he choose mobile home park and what happened during 2008. And you know, how he rebounded in his real estate career and a lot of other things. So you guys want to check out that episode.  Today we have Todd Dexheimer. Hey Todd, welcome to the show.   Todd: How are you doing?   James: Good. Good. Very good. Very good. So Todd owns almost 550 units and he has been buying in Minnesota, Wisconsin, Kentucky, Ohio, Tennessee. Is that right, Todd? I mean, is this all that you're focusing, which is completely different from the usual guests that we get who buys in Florida and Texas, right? So I want to really dive into these States, which is not the usual focus or not the usual point of discussion that you know, a lot of multi-families syndicators and investors have. So let's talk, you know, Todd, why not you introduce yourself in case I missed out something?   Todd: Yeah, sure. I mean, you know, a little bit about my background. I started doing this business actually right when the crash happened. I started in 2008 so the timing was great. At the time people were telling me I was stupid and crazy because the sky was falling, you know, but luckily I didn't listen to them. I, you know, buck the Trendon instead of running away, I ran headfirst in. So started buying single families, did a lot of fix and flips, did a bunch of them, probably 150 or so, and was really, they'll want you to focus on rentals at the whole time. So while I didn't have any money as I flipped, I would just keep a little bit of that cash that I would get from the flip and buy some rentals. And that's how I was able to build up my rental portfolio.    Bought a lot of one to four families, some small apartments, did that all locally in the twin cities. And I got up to maybe close to a hundred units just under that at one point in time before I kind of transitioned them. Yeah. Out of the flips, out of that smaller one to four family stuff and into apartments, I've since sold a few buildings in the twin cities, but I've been buying in mostly out of state; in Cincinnati, Kentucky area Tennessee. That's been my main focus now is just buying... I went from buying kind of 20 to 30 unit type buildings to then now and buying larger hundred-plus unit buildings. So that's my main focus now is looking at a hundred plus unit buildings and doing value add syndication.   James: Awesome. Awesome. I mean, looking at your bio, you also have done some office, some ski resorts, some mobile home park. And finally, I think now you're focusing a lot on, I mean, you have been focusing a lot on apartments, right? And why is that? I mean, didn't the other businesses make a lot more money than apartments?   Todd: Yeah, I mean, everything made plenty of money. They all make sense. And that's the beautiful thing about real estate and the confusing thing about real estate is it all make sense, right? I mean, you know, I can make a lot of money in office, I can make a lot of money in retail and warehouses and all kinds of stuff, and I can make money in development and owning land and mobile home parks. I mean, you talked about Kevin Bob, he's a fantastic guy. He's making a lot of money, I'm assuming, in mobile home parks. And so that's the beautiful thing about real estate, but you got to pick your focus, right? And so, yeah, I did some development, I did some land, like you said, I owned a ski resort, which is just super random.   James: Do you still own it?   Todd: I don't, I sold it. It was a distraction. It was a beautiful place. Look, it was like 190 acres or something like that. It was beautiful. A really nice river ran through one of the edges of the property. It was nice hills and it was an amazing property, but you know, it was a distraction and you've got to get focused. And I actually talked to my...   James: Can you hold on? Sorry, my dog is disturbing. Hey, Todd so it looks like you have done, you know, quite different types of business, right? Like an office, some ski resort and some mobile home park and you know, you started with smaller common, complex and all that. But finally you ended up focusing a lot on a common complexes. Right. And why is that?   Todd: Yeah. because apartments make you a lot of money. No, the answer is I needed to focus on one main thing. And I could've chosen office, I could've chosen retail and warehouse or buying, you know, distressed land, like the ski resort and I did all that. But there's just no focus when you're doing just random stuff like that. And I wanted to really focus and I wanted to build something big. And so ultimately, it was a choice of, okay, what do I really enjoy and what do I really want to focus on? You know, the beautiful thing about real estate, there's so many different options, every way makes money.   And I've gotten friends that do note buying. I've got friends that, you know, flip houses that wholesale, that do land development, everything. And they all make a lot of money if they focus on it and they do it well. So that's why; I just had to focus. I just had to have one niche that I picked and ultimately I was most attracted and most led to multifamily.   James: Awesome. Awesome. So looking at the States that you have invested right now, I'm not sure whether, you know, like the popular state, I would say like Texas, Florida, Las Vegas, Arizona, Phoenix and all that, right? I mean, how is the market different compared to this populous state? How's the market in Minnesota, Wisconsin, Kentucky, Ohio, Tennessee, different from the other markets that a lot of people know?   Todd: Yeah. So first of all, Minnesota is a totally different market than all of them. Minnesota is a extremely competitive market. You and I talked offline. I mean, it's a super competitive market. There's very little inventory, very competitive. Cap rates are extremely compressed. almost impossible to find deals. Not that you can't, but I mean, extremely hard. There's just not a lot of deals that sell, especially when you're talking a hundred-plus unit deals, just not a lot of deals itself.   James: The twin cities are there, right?   Todd: Yup. This is Minneapolis and St Paul, the twin cities. You know, if you go way out state, it's a different story, but you don't want to invest there cause nobody lives there. So if you're going to remain populous, which is Minneapolis, St Paul or the Rochester area, which is where the male clinic has...a lot of people know what the male clinic is. It's one of the best hospitals in the US, those are the two areas of most people are investing in and it's next to impossible to find a deal.   James: What is so special about these twin cities? I mean, now it's like what Phoenix and Las Vegas, but past three, four years, I mean, I used to read Marcus and Millichap report and they always say the top city to invest in is twin cities. And I can never Google it. And now you're telling me that it is the twin city, right? What's the real definition of it, where it's located and what is so special? Why is it the top city?   Todd: Yeah, well, look, I mean I think we're the 16th largest Metro in the US, if I'm correct and I think we've got 3.8 million people in the whole Metro area, which we called the twin cities. We have a large portion of Fortune 500 companies are based here. It went down recently because there have been some mergers, but they're essentially still here. It's just a couple of companies that merged. So we've got a very large amount of Fortune 500 companies. It's just a stable, steady place, right? We're never going to have big population gains, but we don't have population loss and our rents never go skyrocket up. I mean, they've skyrocketed recently, but we call skyrocketing three and a half percent increase, you know, that's skyrocketing for the twin cities as far as rent goes.    But we're going to see, you know, that just stable, that really stable, it's never that up and down. It's not like a Phoenix, it's not like a Florida, it's not like that. Just that roller coaster ride, we're just straight. And so people like that. Our occupancy rate in the twin cities is, I mean, I think we've now come down a little bit, but we're at about 97% occupancy up until fairly recently.   James: On average. Wow, that's really good.   Todd: That's amazing. People couldn't find places to live. I mean, if you were an okay landlord, you were full. The only people that weren't full were just the slum Lords and even they were close to being full.   James: And that probably could be the reason why, you know, you can't find inventory, right? Just there's no inventory. Right.    Todd: Yeah. Yeah, it's good. So the difference, that's one market. And then, the other markets that I'm really focused on are going to be like Cincinnati. Now as you start to really look, Cincinnati's in some of the lists now, market is to be looking at, and I just looked up the other day, like the cities with the best population growth, job growth, and Cincinnati was on there. So you're starting to see the markets that I'm invested in beyond those lists and they weren't on there before. So basically what it was is through my research, I wanted to find markets that hit all the criteria that I'm looking for. That's job growth. That's population growth, that's strong government and independent support for businesses, bringing in businesses. That's good rent affordability. That was huge on my list. I wanted cities that had good rent affordability, opportunity to purchase assets that were cash flowing with decent cap rates.    I wasn't necessarily looking for like a 10 cap, but I want decent cap rates. I wanted a market that I didn't feel like compressed to the point of where when we do see whatever recession is coming next, that they're gonna go way back up. And so those were the markets that I really tried to focus on. And that's what I feel like I've found. Now, since I found them, they have definitely compressed a lot more. You know, it's challenging, but when I first started in those markets, there's a lot of opportunities and there still is.   James: Got it. Got it. So how was your experience from going from buying and flipping houses into syndication, right? Why did you make that leap into syndication?   Todd: Yeah, flipping houses suck. It's a lot of work.   James: I mean, I've tried two times and I promised myself I'm not going to do it again.    Todd: Yes. It's just so much head damage in flipping houses. And can you make some good money? Yeah, I made some good money. I'm not gonna say I didn't, but there's just a lot of liability, a lot of head damage. You're dealing with a lot of contractors and you're in use always, and homeowners and emotions and it's just...you're always grinding. You're never...not that like I care about it, I enjoy grinding. I mean, I do it in multifamily right now, but I feel like I'm actually getting somewhere; where with the flips I felt like I was on that hamster wheel or I got to buy one and I got to immediately find another one and I'm always like running in a circle. And so that was kind of the reasoning that I wanted to get out of it.   Plus I'm paying, you know, short term capital gains or ordinary income, I just didn't like that. Now multifamily syndication made a lot of sense because I had a lot of investors. When I was doing flips, I was bringing in private money to my flips. I wasn't using hard money. I was using just private money. People I've met that wanted to invest in my deals and that's how I got them involved. And so when I wanted to transition into multifamily, it was pretty easy to say, Hey, this is what I'm doing. If you want to come on board or not. And all my investors said, yeah, let's do it.    Ultimately that was what James I wanted to do from the very start. When I first started this real estate journey back in 2007 when I started reading books, before I ever bought anything, I read several multifamily books, one by David Lindel called multifamily millions and another one by Ken McElroy called ABC's of real estate investing and I loved those books and that said, this is where I want to go. And I had always been kind of obsessed with it, but I had no clue how I was going to take down $1 million-plus building. And so, I just kinda got scared and let it fall by the wayside.   James: So how did you take that leap? Who helped you and was it like a aha moment? One day you wake up and you bought it or?   Todd: I had a business partner and ultimately it was time for us to kind of separate and go our own ways. I wanted to do something different than the flips and wanted to take this multifamily leap. I started by buying some smaller, you know, as I said, 10 to 20 to 30 unit buildings and that was making a big step there. And then just started like listening to people on podcasts and going, no, why am I doing this? I hired a business coach too and I remember talking to him and going, I think he said, like, what? Why are you buying another 20 unit? And I said, well, you know, like I got to keep on buying these and then eventually I'll get up to, you know, hundred-plus unit buildings. Why not do it now? And I'm like, Oh yeah, why not do it now? So it's just like somebody just needed to tell me like, what are you doing? Let's just do it now. Like, and it wasn't like, Oh wow, that's a scary thing. When he said it, I was like, well, yeah, yeah, let's just do it now. You're right. Yeah. So I don't know, sometimes you just gotta be told like, what are you doing? Just go do it.    James: Just go do it. Yeah. You just need someone to, I mean...   Todd: Just a little kick in the pants sometimes.   James: A little kick or a knock on the head, hey, you can do it now. Right. Why not you do it? Right. So that's very interesting. So what are the things that you when you started syndication, right? I mean, when you look at a deal, when you get a deal, I mean, first of all, you're already finding it hard to find inventory, right? But whenever you find an inventory that comes to you, what kind of things do you look at?   Todd: I'm sure kind of the same as most people. I'm looking, you know, beyond the city and the neighborhood, which I already kind of mentioned. I'm looking for that population growth, that job growth, I'm really digging into the neighborhood too. And I want the neighborhood to have the same fundamentals that I'm looking for in the city. I want that specific neighborhood to have too and low crime and that growth is what I'm looking for. So beyond that though, as property-specific, I'm looking for an opportunity that has something wrong with it. And it might have really high expenses that I can take down. You know, utilities are a big one where people aren't, you know, we can put some like led stuff and we can put low flow toilets and we can do energy-efficient stuff that's really going to cut down on our bills and increase our ROI.   We can do RUBS which is ratio utility billing and where we're charging back to the tenants,  those people who don't know. And then potentially, you know, depending on how the property is being run, there might be some other potential small things that we can do. And then of course on the income side, we're looking at can we raise rents by doing improvements to the property? We don't like to raise rents just to raise rents, I like to provide something good for my tenant base. And then, you know, there might be other things, like there might be a just occupancy issues that the other management company or other owner just wasn't on top of things, collection issues. Potentially. there are crime issues or there's other just management issues at the property where they have the wrong tenant basin and we can correct those problems that are happening.   James: Got it, got it. I mean, out of these five cities, five states that you invest in, is there any difference in landlord friendliness within this city?   Todd: You know, they're actually all fairly similar as far as this landlord friendliness. They all have different quirks to them. You know, some of them might have to give a like a five-day notice to the tenant before you can evict them. Some of them, you can't set their stuff out on the curb right away, you have to give them, you know, like in Minneapolis, if you evict a tenant and they leave stuff at the property, you have to hold onto that stuff for 28 days. That doesn't have to stay in the property. You can put it in storage or whatever. They have time, it used to be 60 days but they have time to be able to get their belongings. So they're all a little bit different. But I would say, all in all, they're kind of probably less right in the middle.   You know, I hear some other States are being better. For instance, Texas I hear is really good. But yeah, you just kind of raised your eyebrows and rolls your eyes a little bit and I've heard that too by other people. And I think what happens is, you know, and not saying every state is the same cause there are some states that I'm sure are really hard on landlords, but I think if you know and understand the laws and understand what you can and can't do to get your tenants out and that type of stuff, most States are just fine. Like it's not that difficult to move tenants. So, for instance, Minnesota, a lot of people have that kind of misunderstanding. I don't know where it comes from that you can't kick a tenant out in the winter and that's not true.    My company just evicted one of our tenants and there's date to be sat out is, I think December 12th. You know, so you can, you know, it's winter here. I mean, December 12th is...next week is going to be zero degrees out. So, you know, you just have to understand it and if you understand the landlord laws, the tenant laws, you're going to be just fine. So get the right people around you, surround yourself with the right people.   James: Got it. Got it. And also, I see in your bio that you have a passion to teach undeserved youth and adults on how to create financial independence. So can you explain about that?   Todd: Yeah. You know, so I've volunteered for a nonprofit called Junior Achievement, a lot of people know that and my passion and I don't know exactly where I'll take it, but my passion is just to continue to do that and raise awareness, raise money and for people who don't have the opportunity to have what we have and do what we do. A lot of people don't even know a business or being a business owner, being an entrepreneur is even like a possibility for them. And it's possible for everybody. Cause there's a lot of people that come from nothing especially, you know, I see people from different countries come here that have nothing or start with nothing and they do amazing things. And there are people living in this country that just don't even think it's possible. Like they don't know that it's there. So I want to just really educate people.    The other thing is I love to figure out somehow how to get financial education into the schools. And that's a tall task, I know, and it may never happen, but that's one of the things I really want to do. I used to be a high school teacher. I really think it's important to teach our youth about how to be responsible financially and just about the amazing opportunities that there are out there.   James: Yeah, absolutely. Especially in the US right. Where it's a capitalist country, right? Anybody can, you know, make a lot of money, as long as they're willing to work hard, you find the right people to be coached on, right. You're on the right path, you work hard, you should be able to make a lot of money. I mean, it's completely different from a lot of other countries out there. I mean, people may not appreciate how much freedom to create wealth in the US unless you have travel outside and you have lived in other countries, right? So a lot of people did not know that, so that's really good. Yeah. I mean, a lot of people take it for granted and a lot of people do think that somebody else owes them something.   Todd: Yeah. It's a hard mindset to change. I mean one of my very first tenants, and this is partly where it came from, one of my very first tenants in a single-family house, she moved in. She had section eight and she said, "You know, I'm not going to have this section eight for very long so could you take me when I drop out of section eight?"  I said, "Oh, absolutely, yeah, as long as your income and you meet the requirements, no problem."  "Okay, I'm going to do that. I'm getting my real estate license. I'm going to get out of this. My mom had section eight, my grandma had section eight and I don't want to be part of this circle." She never got out of section eight. I had to actually evict her because she wasn't even paying her portion of the rent and I don't know where she is at today. I'm hoping she's out of section eight but my guess, my gut is she's probably still in section eight and never learned really what to do and how to get out of it. And I'd like to be able to help end that cycle.   James: Yeah, that's a very good thing that you're doing because I think sometimes they need someone in the business circle to go back and, you know, just tell the possibilities out there in the business world. So, yeah, that's very important. So, Todd, when you look at the multifamily apartment, I'm presuming you're doing a lot of value add deals, right? Is there anything that you find in terms of what the most valuable value add when you're doing all this turnaround?   Todd: I mean, it's different for every project, but one of the things I like the most is trying to find expense, just expenses that we can cut but efficiently cut. Like I don't want to just cut repairs and maintenance because those are going to come back. And they're going to probably come back and bite me because I tried to cut those and be cheap. But now if we can do things, we can cut down by buying in bulk, by buying the right materials, by being efficient at our scheduled repairs versus just randomly doing it when it finally breaks. If we get into a more of a rhythm and a schedule, we can actually cut expenses, which a lot of people don't understand. Like how is that possible? Cause we're always on the property and always scheduling things.   But preventative maintenance is actually going to save you money versus having something that breaks, I mean, think about a furnace, right? If you go and you change the furnace filters, every month, you're going to extend the life of your furnace by potentially 10 or more years just by doing something like that. So that's one big thing. The other big thing with expenses and this is my favorite one, and I already mentioned this, is the utilities and cutting back on a lot of the utility costs by doing, there's a lot of different things we can do. We can replace the toilets with the low flows, we can put on a water reading system where it can tell and it can send us a rating if we have a water leak. You know, just silly things like that that seem like they shouldn't, you know, save you that much money, end up saving you a ton of money.    And the reason why this stuff is my favorite, the expense reduction is my favorite is because this is a recession-proof system, right? If we cut our expenses and a recession whacks us, guess what? Our expenses are gonna go way up. But if we jack our rents up today and a recession happens, what happens with our rents? They go back down. Right? And they do, and I don't care what people tell you that multifamily rents don't go down, they do. And so, so raising rents while I like that, and I'm not going to tell you we don't raise rents, but we know that by cutting expenses down, as long as we do it the right way and not just cut to cut because we want to be cheap, but if we do it the right way, that's recession-proof and that's going to continue to keep our NOI high during the recession.   James: That's a very interesting perspective because yeah, you're right. I mean, rents can go up and down, right? But once you optimize your expenses, you're probably going to be, you know, sticking to it, right? So you could invest on your expenses. That's a very interesting perspective. That's good. So Todd, let's go to a bit more personal side of it. So do you have any secret sauce to success? I mean on your personal side?   Todd: You know, I mean, there's no secret sauce, right? It's all out there. It's all about yeah, several different...if you can do the few things, focus, following one course until success...keeping yourself completely focused that's extremely difficult, right? But because we got so many distractions out there, but limiting those as much as we can. You know, never giving up, always pushing on, always continuing to persevere, being consistent and persistent. Those are all really big. I mean, it's very easy in this industry and in any industry to get kind of discouraged. You know, you get beat out on 10, 20, 30, 40 properties and you don't get one and you get discouraged. Look, I haven't bought a property since May. Do you think I'm excited that I haven't bought a property since May? No. I would love to have a property right now under contract, but I don't.    But I'm not discouraged. I'm going to keep on going and keep on pushing on and keep on putting on offers until I get one. So I think those are just really important things to focus on. I think obviously you need to be clear, you need to have goals, you need to understand where you're trying to go with this business. Those are all so important. So there's no secret. I wish there was and I found it, but you know, it's hard work. Being an entrepreneur can be lonely. That's out there all alone. You're getting your butt kicked in but it's a fun business at the same time, there's a lot of reward in the end when you're building something bigger than yourself.   James: Yeah. It's interesting. And even on the previous podcast, we were talking about how the world has changed compared to like past five to six years to now. Because now with social media you feel a lot of FOMO, right? Because you start seeing people are closing deals and doing deals and you are like, Oh, I didn't buy since March. You know, so you have to really, really control your fear of missing out. Especially when you can see everybody, what's happening.   Todd: Stop comparing yourself to others. For one, you don't know what others are doing. You don't know what type of ownership structures they have or anything like that. And when I look at my properties and I really probably dive into them, I have a really good ownership structure on my properties and some people that have three times the amount of units, four times the amount of units than I do, they probably have less ownership, less overall, whatever you want to call it, equity than I potentially have. And so if you want to compare yourself to others, you're always going to be disappointed. You just have to look at yourself and go, I'm happy where I'm at today. You know, where are the goals that I have for myself in the future and where am I today and what do I need to do to keep on pushing on? That's how you gotta look at it. If I look at what you're doing and what everybody else is doing, what Kevin Bop is doing, I'm going to be disappointed in myself. I'm going to want to buy these properties and I'm going to end up doing stupid stuff.    James: Correct. Yeah. I mean sometimes it's surprising. Sometimes people can claim they own a half a billion dollars in assets, but he may be poorer than the guy who owns a hundred units on his own. Cause they had half a billion, they probably own like a what, 10-20% out of it and out of the 20% they probably own like...   Todd: Or half a percent.   James: 30% out of it. And out of that 30% they probably gave so much money for all the capital raises that they are hiring.  And they probably wouldn't do the 0.001 of that billion. Right. So you know, I mean just audience, I mean, you guys really want to make sure that you don't get caught in all this marketing hype that you're seeing in Facebook or LinkedIn. So the real guys are really working. So you'll be able to identify the real guys just by talking to them in terms of what are they doing and how are they portraying themselves? And, you know, talking to their passive investors.   Todd: Yeah, yeah. I mean, there's a lot of noise, like you said.   James: It's a lot of noise and sometimes the rise of social media, I mean, you have a Facebook group. I have a Facebook group. Sometimes they know the amount of I mean just in general, Facebook itself, there's so much of noise out there that it creates a lot of FOMO in a lot of people, so you have to be really watching out for that. Yeah. Was there any proud moment in real estate that you think I'm really, really proud of that moment? I'm really proud that I did something that's gonna stay with you for a long time?   Todd: Boy. you know, I guess just getting started from the beginning is probably what I'm most proud of is that well, like I said at the beginning, everybody goes 2008 that was an amazing time. you're a lucky guy. But at the same time ask yourself this, did you invest in 2008? You know, most everybody listening has to say no because they were either, well, maybe too young or they're running the other way. And I was young in 2008 but I just took that risk, I believed in it and I saw what was possible. And so that's probably what I'm most proud of when everybody else was running the other way, I ran right to the fire hydrant.   James: Yeah, yeah, that's true. I mean, even now it's hard to find deals. I mean, it was the same thing in 2008, it's hard to find deals. Even in 2010, it's hard to find deals, all the time. It's always hard to find deals.   Todd: Well that's the thing is, and you said it, that's perfect right there. And I'm glad you said that because it's always hard to find deals. It's always easy to say there was a lot of deals back then. We might be saying in 2025 that every deal in 2019 and 2020, we should have bought. We don't know right now, but in 2011, 2008, you know, all those years while it was happening, there was not a lot of great deals to buy because the market was totally different than it is today. And you didn't know where it was going to go. You just didn't know. You have to buy on today's fundamentals. You can't buy on to tomorrow's fundamentals because we don't know where that's going.   James: Yes, absolutely. Absolutely. Hey Todd, why don't you tell our audience how to get hold of you?   Todd: Yeah, so I've got several things. If they want to listen to my podcasts, they can definitely listen to that. It's Pillars of Wealth Creation. They can reach out to me if they want to learn more about my company and invest in that kind of stuff. They can reach out to me at my websites venturedproperties.com or they can email me, todd@venturedproperties.com. And then I do coaching as well, run some mastermind groups and coaching. And if they want to learn more about that, they can either email me at the email address or they can go to my website, which is coachwithdex.com as well.   James: Awesome. Todd, thanks for coming on the show, you added tons of value. Give us a lot of perspective of different markets that I'm not familiar with and I'm sure a lot of listeners are not familiar with and how did you, you know, came up in life and you know, you have been giving back as well. So really happy for that. Thank you. Todd: Yeah, definitely. Lots of fun. Appreciate you having me on.   

I got a couple of pet peeves. So if you're publisher on Drivethru. Please categorize your products accordingly. It's annoying. And here's another gaming confession. I dislike crafting when the PC's just sit around and make stuff, and domain play where they spend more time being bureaucrats then adventurers. Also, a long rant about the dumbest thing in Supplement 2: Black Moor. Plus I'm still really excited about a few Kickstarters. So check those out. Swords & Wizardry Boxed Set Hunters in Death The Phylactery And don't forget to check out the Patreon. Something interesting is happening soon! Thanks for listening. Roll dice, kill monsters, take their stuff, and have fun! --- Support this podcast: https://anchor.fm/playing-it-wrong/support

"Isn't this vision stuff a bunch of fluff?" NO! Learn the giant mistake I made in my business that left me struggling for years! Plus I'm going to debunk this myth of Vision work being a bunch of fluff and walk you through the exact five steps I took to gain the deeper purpose behind building my business. If you desire a sustainable, long term business, (and I know you do!) then don't skip this step or you'll never get there. Trust me! This method has been proven from my life, to my clients life, to successful high achievers all over the world! You must have a deeper purpose to sustain you. In this episode, I'm going to teach you how to do that! Enjoy Susie! . Grab your free download here to support you in these 5 steps: https://view.flodesk.com/pages/5e2f56c8830fff00262d8682 . Join the Stalled to Unstoppable Free Challenge and discover your income trap, how to break free, ditch the doubt & unveil the secret to accelerate your profit and build your business debt free! Get registered now >>> http://bit.ly/stalledtounstoppable --- Send in a voice message: https://anchor.fm/heather-dollar/message

Can we really obtain work-life balance? That all-elusive "thing" that every seems to be striving for? Take a listen to Episode 240 to find out! Plus I'm sharing some lies we seem to keep telling ourselves about work-life balance! BGC ANNOUNCEMENTS * Welcome to the 240th episode of the Boss Girl Creative Podcast!! Today's topic is all about work-life balance and the illusive search for it. * Want a direct link to the podcast feed? Click here. * Use this Hashtag on Social Media: #bossgirlcreative INSIDE THIS EPISODE

2020 is right around the corner...and we all know the old song and dance. We sit down set these awesome goals...and by middle of February, they are old news. Today's episode takes you through step by step how to set goals and take action on those goals so 2020 is your year!! Plus I'm offering my FREE 10 page goal setting Guide that walks you through the process so you can take hold of your goals, life, and year! Get it here! --> https://mailchi.mp/5655cc073126/goal-setting-guide

3 weeks ago a podcast listener reached out to me for help.  She was working hard, but wasn't confident she would pass the exam.  We quickly devised a strategy to find and eliminate her weaknesses and she and I went to work to improve her skills! We did 2 live coaching calls (you can hear them in past podcast episodes) and she did tons of focused hard work in my PM Success Masterclass eCourse and Super Simulator. She took the exam yesterday and her PMP Exam RESULTS ARE IN!!!  Listen to this podcast to find out how she did!!! ALSO... I'm holding 8 spots for podcast listeners in my January Live-Online class. THIS is the PERFECT way to make sure you are ready to succeed on the PMP Exam...ESPECIALLY if you already took a bootcamp or eCourse. You will get a TOTALLY FRESH perspective on the exam PLUS I'm giving you a CRAZY Discount. My GOAL is to have you ace the EXAM. WHAT YOU NEED TO DO NOW:  Email me if you want one of the spots (before they all go!) and you will get a GIANT DISCOUNT on the course price. So go ahead and send me a personal email at scott@pmmasterprep.com and I will give you special discount code and you will get enrolled in my PERSONAL PMP CLASS. Just shoot me an email and I'll hook you up! scott@pmmasterprep.com Enjoy!!!   ----------------------------------------------------------------- Take your PMP Exam game to the next level 1. Grab my FREE PMP training: 128 Great PMP Exam Questions Get Free PMP Training Videos 2. Get Daily Support from Me and OUR PM Master Prep community Join our Facebook Group 3. Stop Memorizing and Start Learning - Use My Case Story Approach to Simplify Your Study Process and ACE the Exam PMP Exam Simulator (Use Code "Podcast" Get 71% off Retail) PMP eCourse (World's ONLY Case Story Focused PMP eCourse) Live-Online PMP Training (Learn From Me LIVE from the comfort of your computer) PMP Exam Audio Book (Learn While Your Drive) 4. Get PERSONAL Help From ME!!! Email me directly at scott@pmmasterprep.com I am 100% behind you.  Let's go get your PMP! Thanks, Scott 

Fuel Your Life Friday is a weekly mini series filled with tips, tricks, and leveling-up challenges that will help your fuel your life. This week’s episode is all about what the real foundation of self care is PLUS I'm hitting you with 3 easy things to implement to make sure you're living in alignment when it comes to your self care. Grab the full transcribed show notes on: mindbizlife.com Get Social with us: Instagram: www.instagram.com/mindbizlife Facebook: www.facebook.com/mindbizlife Twitter: www.twitter.com/mindbizlife  

  Keto diets have been extremely popular lately, but how does being in ketosis impact our training and performance? The expert on these topics is Dr. Dominic D’Agostino. Dr. Dominic is a Professor in the Department of Molecular Pharmacology and Physiology at the University of South Florida, and Research Scientist at the Institute for Human and Machine Cognition (IHMC). He is well-respected in the science world as well as the performance industry having been featured on Tim Ferriss' podcast as well as having his research supported by the Department of Defense, the Navy SEALs, etc. 35. Keto Diets, Training and Performance with Dr. Dominic D’Agostino In today's episode, we dig into Dr. D'Agostino's research plus his own personal experience and experimentation with keto diets and bodybuilding, including how he achieved his personal best deadlift while fasting! We also discuss what it means to be "fat adapted" and why our bodies can run on both ketones and glucose at the same time. Dr. D’Agostino says the idea is to adapt our bodies over time by training while we're fasting periodically; if we are training in a state of nutritional ketosis and occasionally consuming carbohydrates then our body recognizes carbs and as ketones both as fuel sources. One strategy to do this could be to eat a carbohydrate-based diet that is low enough to maintain optimal insulin sensitivity while including ketogenic nutrition, such as MCT oils or ketone supplements. But it's important to also do this without necessarily restricting carbohydrates to the point of entering ketosis. And we finish up with a chat about when it's beneficial to be on a keto diet as well as how often to follow a ketogenic protocol to get the full benefit. Dr. D'Agostino suggests we can achieve many of the metabolic benefits and anti-cancer benefits by going keto for just three to five days per month either through fasting or by going down to 500 calories per day. You’ll hear him explain the science behind these approaches plus much more on this fascinating and enriching conversation on today’s edition of the Awesome Health Podcast! Resources for this Episode Dr. Dominic's Website Dr. Dominic on Instagram Dr. Dominic on Facebook Read the Episode Transcript : Wade Lightheart: Good afternoon, good morning and good evening. It's Wade T Lightheart here today with co-founder Matt Gallant. And a super special guest, Dr Dominic D'Agostino. I have been, you know, hoping for this interview for a long time. For those who don't know who Dominic D'Agostino is, he is one of the preeminent experts on ketogenic diets and ketosis. He works with the Navy seals and in a variety of projects that he's done, they're heavily research oriented and the benefits that this potential dietary practice can have both in performance applications as well as physical health issues, you know, related to cancer, things like that. Cognitive function, a bunch of different things. Dom is a professor at the department of molecular pharmacology and physiology at the university of South Florida and a research scientist at the Institute for human and machine cognition. His laboratory develops and tests metabolically based strategies for neurological disorders, cancer and for enhancing the safety and resilience of military personnel in extreme environments. His research is supported by the office of Naval research, department of defense, private organizations and foundations. He just recently came back from a trip from Australia where he was speaking literally in what, five cities in 11 days. And he was gracious enough to take the time to join us on the Awesome Health Podcast. So delighted to have you here. Dom, welcome to the show. Dominic D'Agostino: Great to be here. Thanks for having me Matt and Wade. Matt Gallant: As much as Wade is excited, I'm, I'm even more excited. You know, I've been a fan of your work since. I think I first heard you probably I think on the Tim Ferriss podcast which, which was very enlightening and I've been a longtime keto user and dieter for over 26 years on and off nonstop now for four and a half. And a BiOptimizers, you know, we have these, this three sided triangle of, you know, aesthetics, how we look, the performance and the health side. And I think you're one of the top guys in the world to talk about the performance side and the health side of keto. Cause most people talk more about the aesthetics, the fat loss and that, that component. But today I really like to dive into maybe we could start with some of your background and what you've been doing research wise and then we can get really into all of their current stuff you're doing in a run performance and help. So maybe give us a little bit of background as far as what you've been up to the last five, 10 years. First Quito and kettle research. Dominic D'Agostino: Yeah. for 10 years, well, this quickly, going back to 25 years ago, I was always interested in nutrition and I majored actually in as an undergrad in nutrition scientists and dietetics. And as I navigated my, you know, college career, I realized that there wasn't a whole lot of jobs in nutrition. So I kind of moved to majoring in biology too. And then I did my PhD actually in neuroscience and, and when I finished my pHD I was funded by the office of Navy research for my fellowship, a postdoctoral fellowship. And that was really to understand oxygen toxicity seizures as it pertains to the Navy seal dieter that's using a closed circuit rebreather that they use or operational conditions. There's a stealth component to this equipment. There's no bubbles when you dive underwater. A disadvantage would be that you're breathing high oxygen 100%, actually with a certain type of breather and it just did the be the seawater. Dominic D'Agostino: You can have a seizure and within 10 minutes some people you know can have that and there's really no way to predict or prevent them. So the first area of my research was developing different technologies that would allow us to understand sort of how the brain is working under these conditions. And if you understand the problem, then you can come up with a solution. But we didn't fundamentally understand the problem. So we developed things like microscopes and electrophysiology equipment and telemetry equipment and we adapted that for use inside a hyperbaric chamber. And then over, you know, five or six years, I started to realize that targeting brain energy metabolism and the neuropharmacology of the brain are two strategies to protect the brain under these extreme conditions. And I was sort of interested in antioxidants, loading up animals with antioxidants really did not seem to work much, although in theory it should have. Dominic D’Agostino: But then I started moving towards like coaxing our own bodies to be more resilient. And there was some studies that we've done with fasting rats for 24 to 36 hours and that actually had a remarkable effect at preventing the seizures and it was actually greater neuroprotection than the antiseizure drugs. So I began sort of became interested in how fast and could mitigate and be a mitigation strategy or counter measure against these types of seizures. And then discovered the ketogenic diet, which I thought of, sort of thought I knew, but I really didn't know the whole history of the ketogenic diet, you know, growing up you hear about low carb diets, Atkins diets and you know, I had interested in the ozone diet at one point and a little carb a little bit and I did it kind of on and off for different years. Dominic D’Agostino: But when I delved into the history of the ketogenic diet and met with the practitioners at major universities, like especially Johns Hopkins group I realized that this could potentially be, I could incorporate nutrition back into my research program and do sort of like a nutritional neuroscience project. I would just have to convince my program officer at the department of defense or Navy that, you know, this was a good strategy and the science was actually there like on PubMed, you know, I mean it was good peer reviewed studies sharing that independent of the etiology independent of the cause of the seizures. The ketogenic diet seemed to help across the board. So, and oxygen toxicity seizures are powerful. Tonic clonic seizures we think are being generated in the hippocampus, which was an area that I was studying and published on. And also maybe influencing the neuro control of autonomic regulation and actually did my PhD on respiratory neurobiology brain set. Dominic D’Agostino: So I had a sort of an understanding of, of sort of what was happening and, and a new understanding and appreciation for nutrition as a metabolic therapy. And and I was never taught anything about the ketogenic diet through my four years of training and two, two semesters actually, the advanced nutrition and graduate nutrition. I never even heard about the ketogenic diet being used, and it was like the standard of care for drug refractory epilepsy. So long story short the dietary approach wasn't, it didn't really grab the attention of the program officers. They wanted to see a ketogenic diet sort of in a drug. So I went down the path personally from a research perspective of just studying ketones and different formulations or ketones. But I also started doing the ketogenic diet myself to understand it from the implementation perspective. And, and, and not people weren't doing the ketogenic diet, the clinical ketogenic diet back when I started and maybe 2008, seven or eight. Dominic D’Agostino: But as I followed it, I realized after I got through the initial adaptation, I felt really good. And I I, prior to this, my, my meal frequency was five or six meals a day and I transitioned actually to eating less often and to the point where I adapted to doing intermittent fasting occasionally, once in awhile. And, and then as we developed ketone various ketone technologies, including ketone esters and ketone electrolyte preparations mixed with a MCT and started studying it, we realized that these are very powerful neuroprotective compounds that have a wide range of applications, not just oxygen toxicity seizures, but different metabolic disorders are highly responsive to nutritional ketosis. Some are the standard of care are the ketogenic diet, I should say, is the standard of care for things like metabolic disorders, like glucose transporter deficiency, other deficiency complex. We studied Kabuki syndrome, which is a genetic disease. Dominic D’Agostino: And we look at the role of ketone bodies as an epigenetic regulator activating some genes and silencing others that can impart their therapeutic effects. So, and then cancer too is another area. I've had three PhD students graduate under me training under me that actually focused on looking at the ketogenic diet to impact the growth and proliferation of cancer, metastatic cancer. We we're looking at cancer parts, which is muscle wasting associated with cancer. We're also looking at drugs like Metformin and other metabolic drugs that sort of target different pathways that overlap with the ketogenic diet. So, so I started studying it for something that was relatively esoteric to most people. Oxygen toxicity seizures are now, we now are studying, I would say probably close to a dozen different things including glucose regulation, you know, everything from ALS to angelman syndrome to Alzheimer's disease, Kabuki syndrome, glucose transporter syndrome a number of other kind of even more rare things that you may not have heard of. Dominic D’Agostino: And, and we're also, you know, developing forms of ketogenic compounds, diets, and also supplements that would allow the war fighter and potentially even the astronaut to implement some form of ketogenic nutrition to enhance performance and resilience in extreme environments. You know, so going back to the, the Navy project, I've continued to be funded by them, you know, for like almost 12 to 13 years now. And I continue to have projects and we've developed the animal work and now we're actually doing studies in humans. And, and now we've actually moved on to working with NASA where we, eh, we do experiments where we live in an undersea environment for an extended period of time in what's called saturation. And when you're in saturation, it takes a long time to decompress and to come up. So your body is an extreme environment, not just pressure, but higher ATA of oxygen, higher partial pressure of carbon dioxide too, which has an effect. Dominic D’Agostino: So we have projects where I look at the gut microbiome, psychological testing, body composition. We look at a number of other factors, you know that are influenced, you know, in these extreme environments, a lot of like psychological, what we call team-building or cognitive team cognition. So how the group works together and that can be impacted by our energy state, our metabolism, and our pharmacology. So we're looking at a whole suite of parameters of people in these environments. So we figure out where the detriment is. And then once we understand that, then we develop a sort of a lifestyle, which is micro focuses, nutrition and supplementation to basically enhance, you know, resilience in that environment. And that would be physiological resilience and psychological resilience. So that's, we're putting a lot of time and effort into that project now. Wade Lightheart: That's pretty exciting stuff. Yeah, no I just wanted to comment on that. And one of the things I think from a practical standpoint that I think people can relate to. And I'm curious about this one because I think as listening to you on Tim Ferris, you had gone an extended period time of fasting and were able to like do a ridiculous deadlifts set. Do you want to talk about that just, just briefly, cause I'm just, this is a curiosity component of I heard about it. I want to be confirmed that I heard it correctly. So I'll let you speak from the hearts because what it seems that you've been able to do is something that almost no one would believe possible. Dominic D’Agostino: Well, I, I don't, I don't think fasting or being in it, and I don't think the ketogenic diet has, some people didn't accuse diet will dramatically impair your strength and performance and once you're adapted, and I don't see that as being necessarily a problem if you have protein a equate for protein and total calories. So fasting is sort of like another thing, but also kind of similar in a fasting state. It after about the second or third day it gets hard around that time, but once your body adapts you actually feel better. Your energy level starts to get a little bit low. Towards day five or day seven in me. I haven't went beyond a seven day fast. And I realized that, you know, I wouldn't want to do a high volume workout during that time, but I realized that my, my overall strength just by how I felt really was not impaired much in a, I just wanted to, you know, kind of feel how the weight spell on my body and actually my inflammation was gone. Dominic D’Agostino: Like, I mean, I felt good in so many ways that I just kept adding weight. One 35 to 25, three 15 four or five, four or five easier than I expected. So I was like, okay, let me try five plates. And I did five and I was thinking maybe I should stop there and my body's sort of in a low energy state and I just kept going. I normally can do more, but I, I felt that the 10, I don't even think I got sore the next day. But yesterday actually I just, I got back from traveling in Australia and I picked up a stomach bug on the last day as I really didn't eat for about two or three days. And yesterday I just posted it on Instagram, Facebook, I deadlifted five plates for 15. And my body weight was really low to one 98. Dominic D'Agostino That's extremely low for me. I'd be, haven't been that low since I was a teenager and I was kind of in a backseat state again. And again, I don't for exercises, like if for things pressing movements, if I lose weight, my, my strength goes way down. But for things like deadlift, I always kind of feel strong in a semi fasted state. And I think I've mentioned this to Tim's brand and Tim friend told Tim and then he unexpectedly added it to that podcast and it's like, I don't, I don't, don't, it's like, no, no, I think it's, you've got to start off. That's how you engage people. So I requested it not, you know, I mentioned that, but he mentioned it and it's like, then I had to live up to it, then I had to actually go and do it. Wade Lightheart: That's a fascinating, it's the next fascinating segue cause it's a pattern interrupt for most people who think three or four hours without eating, they're going to die. Especially bodybuilding six times a day probably. Yeah, exactly. So it's a point of interest. I think that kind of, you know, creates another level of curiosity for people to find out, well, well how is that possible? What is this guy doing? You know? And, and it, I think it just adds a a level of verification about the efficacy of what you're doing and what you're promoting and, and, and how you're going about doing it. It also opens a door, I think, which Matt's going to dive into here about asking some very specific questions because as is, he'll reveal he's, he's been deep down the ketogenic adventure for as long as anybody I know. Matt Gallant: So, so I want to get into I guess some nerdy stuff and you know, one of the things I believe in, I'm curious what your thoughts on this phone is that if we look at health as a spectrum on one side you got, you know, sickness and then your death and that in the middle what people call normal. Wade Lightheart: And then at the very end of the other side you have peak performance, peak health. So what I've seemed to notice is that all the things that might fix health issues, you know, for that get us from no sickness to normal will typically also get us from normal to a peak state. And you know, I want to get into the neuro cognitive enhancements that happened with the ketogenic side and you really want to understand what's happening exactly, again on a brain level and on a nervous system level that is producing enhancements. Like why, why is ketones enhancing the cognitive side? Dominic D'Agostino: Yeah, that's a subject of intense research and numerous labs right now. We have garnered sort of a lot of information over the years. Well personally doing it myself and actually measuring my neurotransmitters and, and other blood markers of metabolic health and inflammatory health and neuroinflammation. Matt Gallant: So can I ask you, like what have you seen on a neurotransmitter level? Wade Lightheart: Yeah. And what tests are you running. Dominic D'Agostino I Oh, have different kits here in my drawers. I was going to say that for neurotransmitters, it's not a great test, but one of them that I did, and I did a couple ZRT labs has a urine neurotransmitter test. And I think when I did it down inside the habitat for the NASA emo mission, a couple of them for some reason didn't come out. But the things that came out and made a lot of sense you know, I've, I've done repeated measurements and my GABA to glutamate ratio is very high. It's on the order of two to three times outside the range of normal. So I tend to, at least in a ketogenic state, you make the neurotransmitter gamma-Aminobutyric acid GABA you make, it's a brain stabilizing your transmitter. You actually make that from an excited Tori neurotransmitter called glutamate through the an enzyme called glutamic acid decarboxylase and being in a state of nutritional ketosis with the diet and now we know with supplementation activates the GAD enzyme to convert more glutamate to GABA. Dominic D’Agostino: So you go from a a state of the brain that's hyperactive in the context of what we study. There's excitotoxicity, glutamate, excitotoxicity and it, I think it's in part therapeutic because you are reducing in neurotransmitter that's causing a neuronal hyperexcitability and making GABA, which I don't want to get too down in the weeds, but it mediates, it does chloride mediated post-synaptic inhibition, which it opens up an ion channel that hyperpolarizes the membrane potential of the cell. And when a membrane potential is hyperpolarized, it doesn't fire action potentials as fast. It's more, it's very stabilized. And if there's lots of glutamate excitatory, that will deep polarize the membrane potential and it comes closer to its threshold for firing. So it starts firing action potentials very fast. And if all your neurons are doing that, then you're like dumping glutamate, you're dumping potassium, you're dumping calcium potentially. And this can create a scenario where you have excited toxicity. So in a nutshell, what being in nutritional ketosis does is it changes the neuropharmacology of your brain to prevent you from entering that hyperexcitable state. And so that's one of about a dozen things. And I could go down that sort of list of that on a dozen different things. Another thing that we can, Matt Gallant: No, but that's, that's, that's fascinating. Cause I've done some tests and I'm on the slightly deficient side of, of GABA. So it's probably one of the reasons why I love keto in general and, and why I respond well in that I did not know it what you just reveal. That's fascinating. Dominic D’Agostino: Yeah, we've published that too actually in well it's been published in Humans. But we, we did it in a model of Angelman syndrome and we actually have an Angelman syndrome clinical trial at Vanderbilt right now because of, you know, some of this, the work that we did in preclinical models. Matt Gallant: So a question. I mean when obviously common belief is that the brain runs on glucose, what's your answer to people that go with that? Dominic D’Agostino: Well, you know, that's what I was taught, that that was part of my training in nutrition. You know, you never go below a 60 grams of glucose because that's what the brain's obligate requirement. But then because I got interested in fasting, I was thinking, well, like what does happen when you fast? And I was thinking you know, well, how can people, how can people fast and not go hypoglycemic? And then I started reading a work of Dr. George F Cahill from Harvard medical school where he facet subjects for 40 days. You know, towards the end of that, he injected them with insulin to push their glucose down farther. And it revealed that they were asymptomatic for hypoglycemia because they're the fact that their bodies are adipose was releasing for energy to be used by skeletal muscle and the heart, the brain really doesn't use these large fat molecules for fuel because of the blood brain barrier. Dominic D’Agostino: So the liver converts them to small water-soluble fat molecules. We call ketone bodies or fat derived molecules. And then the ketone bodies can largely replace glucose as an energy source. Although we still our blood glucose levels, they're very powerful homeostatic mechanisms that maintain our blood glucose levels. So glucose really doesn't change all that much. It'll go down to like maybe three millimole or something like that at the glycerol backbone of triglycerides. We'll make continue to make glucose. And then you have gluconeogenic amino acids, especially Alanine that gets released from muscle tissues and that becomes can become glucose. But the primary fuel for brain energy metabolism can switch to from glucose to ketone bodies. And I say that I say primary fuel because more than 50% of brain energy metabolism, it's kind of universally agreed that after prolonged fasting that we are using primarily ketones. And the same thing can happen with a, a strict clinical ketogenic diet. You're primarily running the brain off a ketone bodies. Matt Gallant: So, just to recap, your body has a lot of different ways to internally produce glucose, which is kind of a fascinating cause I've noticed that too, that even when you know, zero carbs, carb or fasting, that, you know, my blood glucose might drop as, you know, high seventies, but it's, it's, it's hard for me to go lower than that even if I'm zero carb and fasting and what not. So, yeah. Have you noticed too that the longer, and I've seen some interesting research recently on this that if you're, it'd been on keto for a long time. That seems to be another level of adoptation where even while you're exercising, the glucose is staying in the muscle. Like the body's actually not even touching some of the glucose, cause I've noticed that even in the last like year or so that I, I just seem to be holding onto more glycogen in the muscle than I used to, even when I'm doing all the same things. Dominic D’Agostino: Yeah. That'll be dependent to some extent on calories. So if calories are if you're, you caloric and you're not at a calorie deficit actually, well I'll come to that later. But if you are, if you do become at a calorie deficit and you're carb dependent, you lose glycogen really fast. If you do become calorie deficit and you're adapted to a ketogenic diet, you, you, you lose glycogen much slower because you are using fat for energy or more fat. The ratio is higher than the ratio of glucose you're using. So, but yes, I think Jeff Bullock has published on these two and athletes is that skeletal muscle glycogen, not liver glycogen, but skeletal muscle glycogen does not change that much. And athletes that are extremely carbohydrate restrictive with their diets, which is difficult for some people to believe. But once you understand metabolic physiology and that we've had adapted the skeletal muscle, the primary engine, you know, that's, that's burning and a substrate to using fatty acids for fuel that actually has a glucose sparing effect and the glucose sparing effect because you're using more fats as opposed to glucose will preserve muscle glycogen. Dominic D'Agostino: Over time there becomes a tipping point. And I think everybody's a little bit different. But I think the point is that, you know, athletes that are, that are adapted to nutritional ketosis really do have a remarkable ability to retain also glycogen. Matt Gallant: So one of the big concerns that some people have and Wade has this concern as well is the loss in kind of, let's just call it the, the last 10% like that peak, especially if you're more of a power athlete. What's your opinion on that? Is that something that if you're fat adapted for long enough that you can regain? What have you seen as far as peak performance, again from a sprinting, weight lifting, those types of athletic endeavors? Dominic D’Agostino: Yeah, these are really good questions. You know, I do believe I've seen enough data to suggest that if you are on a very carbohydrate restricted ketogenic diet and you push an athlete to two dates, extreme short bursts of, of output, total power output may be compromised would likely be compromised to some degree. If someone's on a very restrictive ketogenic diet if you don't add carbohydrates in. So I think, you know, there, there's a lot of nuances here but, but I think that if you take the average athlete who's carbohydrate adapted and adapt them to a low carbohydrate diet forcing their body to sort of burn preferentially more fat for fuel, they can get 80 to 90% of the benefits of low carb without compromising their glycolytic capacity. And you can do this simply by titrating in the carbohydrates back into the diet. Dominic D’Agostino: A tip, you know, low glycemic index carbohydrates, small amounts of carbohydrates will keep glycolytic pathway sort of open various enzyme systems like every big dehydrogenase complex. So that enzyme, the people who favor high carb diets will say, well, your pre-rebate dehydrogenate complex will be suppressed. You won't make as much protein and that the enzyme itself won't be as active. I think one way to keep that, that energetic path open is to periodically add some carbohydrates in, maybe in around your training. And that could be beneficial too. And also if you are, if you are a low carb athlete, when you fuel up intro workout, the type of workouts I do, I don't, I don't really have a fuel up if I, I work my workouts are like 15, 20 minutes or something. But for athletes that work out for like hours at a time to then introduce a sort of a, you know, a carb and a bat sort of supplement at the same time like MCT oil or maybe even mixed with some long chain fats but also a slower burning carbohydrate source after a certain point because you do get carbohydrate, you know it does become a limiting substrate under some conditions and I think each person is a unique metabolic entity. Dominic D’Agostino: I need to experiment, but like the take home messages that if you go on a super strict diet, your low end maybe knocked down a little bit. But if you learn how to use carbohydrates as a performance enhancing substance and you use it sparingly, then I think you can get the best of both worlds. From, from my perspective. Matt Gallant: Yeah, I've seen, I know some guys that have tested their, their, their ketones by doing some cyclical carb re feeds, intro workout, and you know, they've gone as high as like 80 grams on a leg day and had no changes. So they've been able to just maintain ketosis. And because obviously in a squat day, you know, the big deadlift day, you're just going to be burning that glucose in real time. Dominic D’Agostino: The keto community may like cringe at this, but I, I really believe that carbohydrates are a powerful performance enhancing sort of substrate. If you strip strategically and if you deliver a certain types of carbs. I mean, it could be any kind of carb. I mean, when I experiment, I'll use chocolate. I mean, I'll, she's like stuff like that. So it doesn't really have to be a particular kind of carbohydrates, but if you add also lots of water and sodium too, while you're delivering the carbohydrates your blood volume will go up. I mean, you'll notice things in the gym, you know the energy that you feel may just be due to the hyperhydration you get and it doesn't take much. So that's the key. You don't have to throw in like three, 400 grams of carbs and it can be as little as 30 or 40 grams of carbs. If you're a really big guy doing a long workout. Yeah, you might want to titrate, you know, 80 grams of carbs over that duration and maybe a little bit with a refeed. But it certainly doesn't take a lot of carbs to when you're talking about someone who's fat adapted and the, I think 30 grams of carbs for the typical, you know, one, one and a half hour workout, however long people work out these days. Matt Gallant: So you really open up a topic that I had in mindful on time, which is the idea of dual fuel, right? So the idea that you can both run on glucose and ketones simultaneously. I mean, I've done it personally many times. Can you, first of all, can we start with the physiology? Like, how, how is that happening? How is the body burning both glucose and ketones at the same time? Dominic D’Agostino: Yeah, there doesn't seem to be like, it's a strange question for me, like someone who studies physiology because I mean it's just, that's what the body does. But I know there's two camps out there who just kind of believed that, you know, we fuel off carbohydrates or refuel off ketones and fat. But your body has in your brain. We now know, has amazing metabolic flexibility. So if we adapt our bodies over time, and the best way to adapt is to train under specific metabolic conditions. So training while you're fasting periodically, I mean, some people cringe at that, but I think doing it occasionally is a good idea. Training in a state of nutritional ketosis occasionally throwing carbohydrates in so your body recognizes that fuel and to do that periodically. So I mean, I'm coming at a, at a neuroscience perspective because I, I believe a lot of our digital output and our brains are wired to our muscles. Dominic D’Agostino: So if our central nervous system is energized and we have good fuel flow to it, it's going to buy our muscles and can attract more muscle fibers so we can actually get stronger contractions and maintain that over longer periods of time. If we give, our brain has metabolic flexibility and we'll use whatever fuel is available. So glucose and, and ketone bodies we know it can use lactate to a little bit amino acids, but usually, you know, glucose or ketones. So it will use whatever's available and whatever's in the blood. So one strategy could be to do a carbohydrate-based diet that you know, low enough that you maintain optimal insulin sensitivity and then throw in ketogenic nutrition, which could be MCT oils or on supplements without necessarily restricting carbohydrates to the point where you are in ketosis. A MCQ oils can achieve that. Dominic D’Agostino: And also ketone supplements on the market can also achieve that. This is a new idea. But we do know that independent of a carbohydrate restriction, if you administer a ketogenic agent, whether it's a ketone salts, even MCTs or ketone esters, the body will use what's available. So if you elevate that substrate, interestingly, if your ketones are elevated, it seems to facilitate a glucose disposal into the tissue to although it, it kind of appears that because your blood glucose goes down when you administer acutely a ketogenic agent, some individuals, some labs believe that that's an increase in insulin sensitivity that's facilitating glucose disposal that could be happening. But I think when you orally administer a ketogenic compound through counter-regulatory mechanisms, we don't quite understand. There's a decrease in hepatic gluconeogenesis and thereby a paddock glucose output is reduced. We have not done a liver metabolics to figure out what's going on, but it kind of makes sense that it delivers, you know, seeing a high concentration of ketone bodies, it's going to want to spare glucose. Dominic D’Agostino: The glucose you have in your blood now is not like it's the glucose that your liver regulates. So your liver is the master regulator of the glucose that your peripheral tissues seats. So the glucose that's in your blood now, it might be from a couple of days ago, the glycogen that's stored in the liver a couple of days ago. So your liver is like the master regulator. It's why it's important to keep the liver healthy. And when the literacy is ketones, I think that it's a decreasing glucose output. This is important therapeutically for like type two diabetes and also, but it's also kind of important too from a fuel, a dual fuel perspective, which was the question I think people will ask, well what will happen if you throw ketones on top of glucose? You know, then you're just, you're creating this artificial scenario, which could be dangerous. But I believe that, well, we now have experimental data to show that the liver does a pretty good job at recognizing it. Dominic D’Agostino: You know, the, the level of ketones that you have and, and utilizing those fuels and people maybe look at exogenous ketones as an artificial fuel, but it's really just another energy source. I mean you could say that it's creatine, right? I mean, we take or we make creatine, we store it a little bit and when we drink it, we're getting super physiological levels. And from the literature all we can tell it's doing positive things. And I think ketones are kind of like it's good to make them through our own physiology because that forces adaptations and adaptations are necessary for the ketogenic process, that ketone transporter process going across biological membranes. And also with cell C ketones, you're also up regulating keto lit enzymes which allow cells to derive energy and ATP from the ketone molecules. And I think that happens faster when you do it naturally with the ketogenic diet or fasting. And then if you throw ketone supplements on, you know, sparingly. I don't, I don't use em today. I don't use them every day, but I think you can kind of gain, you can kind of gain the system a little bit and gain an advantage. I mean, what our research shows. Wade Lightheart: I can, I would echo that from just a clinical conspiracy, my own stuff. Matt, of course, has been on the ketogenic diet. I'm a, I'm a plant based guy and, but I have an extraordinary blood insulin response, you know, whether it's genetics or whatever. I, you know, when I measure myself, I'm often in a ketogenic state almost when we do our typical fasting on a HomeAway or that sort of stuff. But when I've added ketones, exogenous ketones that Matt's provided for me I, I noticed an instant cognitive performance benefit. Like it's like, okay, I'm a little sharper, everything's a little, little, little crisper and the endurance factor seems amplified for sure. So I, I would echo that just, and that's not very scientific, but it's certainly experimental. And I, and I'm curious, do you kind of do these experiments on your own and then start doing the data and kind of like hitting your bio feedback and then go, I didn't, let's dive into this and see if this is true. I'm just projecting. Or is it you come up with a theory you do in the lab and then you go the other way? I'm kind of curious which way you like to go. Dominic D'Agostino: Well that's a good question. It goes both ways sometimes. And when I got interested in fasting and I read the Cahill studies, then I was like, okay, I gotta do this myself. You know, I gotta, you know, I'm not going to do 40 days, but I'll do a week and see what happens and do the blood work and things like that. And basically all my health markers improved, kind of as you guys would expect. And you know, and as we develop things in the lab, like synthetic ketogenic agents, you know, we'll use them experimentally and sometimes I, you know, take a little myself through the years and, and so some of the things that we use are not, you know, they are experimental compounds right now, but they are tracked towards a clinical use. And once you tinker with these things, then you start to realize some of their potential, right? Their therapeutic potential because some of them like you can actually feel you know, quite remarkably with a acute administration and it's not acting like stimulant. It's not, you know, you're not mixing with caffeine, you're just, you're just elevating the level of available fuel that your brain sees and that has, that has an effect. Matt Gallant: I have a question on that. Cause I usually a twice a year we, we go and do some really extensive hardcore difficult brain training. It's about six hours a day of pushing your brain to its absolute limit, be the equivalent of probably running a couple of marathons a day. And I D I did the first couple of times without ketones and then we started adding like, you know, 30 to 60 grams of esters a day and that allowed us to just continue training cause usually your brain crashing by day three, day four, you know, Wade and I've gone through that. But with the, with the, with the testers, there was no crash. Like day four, day five, day six. I mean you're, you're kind of getting tired, but that's more of a nervous system, you know, but at the same time we were able to continue the training, but the thing that really blew my mind, and I don't understand the, what's going on was the recovery. Like yeah, it gave me a little more energy, but what I really noticed was one, it seemed like I needed almost less sleep taking that many ketones and that I just felt relatively fresh the next day. Again, even despite pushing myself. So from a recovery standpoint, like why, what's going on there? Dominic D’Agostino: Yeah, that's a good, interesting observation too. If you collected data on that, it'd be good to put that together. I, I guess going back to the experience that I can draw off of where I've quantified things to as much as possible would be the NASA extreme environment, mission operations NEMO 22 where a lot of people think I use ketone supplements like every day because we kind of, we're kind of like the people who brought them to market. It mean like Patrick Arnold actually had and you know, years ago and, and different companies or some now. But you know, I don't use ketone supplements every day, but I did during that mission, especially doing the EDAs, the extra vehicular activities and things like that. And for morning multidose and Europe day and and I experimented with in the past. And what I do consistently notice getting back to recovery is that if I'm in a state of deep ketosis I do tend to sleep a little bit less. Dominic D’Agostino: Like lately I've been sleeping like eight hours, sometimes not, but I could sleep about six and a half. And then my amount of deep and REM are the same. So the restorative sleep that I'm getting when my body is in a state of nutritional ketosis seems to be better. So if you have ketones, if your brain has ketones available we now know that the carbon backbone of those ketones are part of the biosynthetic process of making neurotransmitters. Like alpha-ketoglutarate for example, is the precursor to glutamate is the precursor to GABA. And this is called an anaplerotic pathway. So the try-carboxylic acid cycle or the Krebs cycle and the cycle of the NSX make you make the Murray Mallee etc. All these, the, we have demonstrated through metabolomics that these become elevated and you are sort of driving the biosynthesis of neurotransmitters by virtue of increasing TCA cycle intermediates. Dominic D’Agostino: So I believe that this is accelerated a bit because you have the substrate available, you have more precursors can make neuro-transmitters when you sleep. Also, if you're in a state of ketosis, our astrocytes, so we have neurons and we have astrocytes and there's other cells like, like oligodendrocytes and other. But if we just talk about, you know, the two main cells, neurons and astrocytes, the astrocytes tend to store energy in the form of glycogen. When you're on, when you're in a state of ketosis, the ketones will spare just as it does sparing muscle glycogen. The ketones will spare that glycogen in the astrocytes. And part of the restorative process of sleep is to restore the glycogen levels in the astrocytes. So because you're using ketones, you don't have to kind of restore a glycogen levels. So I think that's something. And also there's something called the glymphatic system. Dominic D’Agostino: So your brain has a system that is activated. It's activated all the time, but more so when you sleep and there are things ketones can enhance brain blood flow by 30% with an acute when you acutely elevate ketones with like different ketogenic competence. So I believe that that increase in blood flow and other other factors that are associated with ketosis will increase the glymphatic system performance, if you will. And we'll get a, and this needs to be tested. It's just my, my speculation is that you're enhancing astrocyte glycogen neurotransmitters synthesis and also the glymphatic activity while we sleep. Makes sense. That's a multi-day thing that you're doing. So you're looking at it. So sleep is what would be really important. Matt Gallant: It's critical and we're running dual fuel during that time. So like I'll, I'll, I'll eat a little more carbs. So actually running dual-fuel seems to help. Your thing it seems to help too is like I'll, I'm not a big branch chain amino or amino guy, but adding aminos. So I'm taking 60 grams of ketones, taking like 20 grams of aminos. Plus I'm eating carbs and a lot of good fats as well. And it just seems to help on a lot on all levels. One question that I've had in a, and I haven't seen too much research on this, but experientially I've certainly noticed that. What have you seen in terms of the types of fats and their ketogenic response? Cause for an example, like if I eat animal saturated fats and I measure my ketones, especially like things like pig fat or that it definitely seems to produce more ketones then, you know, monounsaturated, you know, like just different fats seem to produce a different ketone response. What have you seen around that? And, and do you think that's important? Dominic D’Agostino: Yeah, so that's an ongoing question in a ketogenic diet. Well, it should have been ongoing for like 20 years, but only recently are they kind of recognizing that, you know, different fats have different effects. It's not just like macronutrient profiles. And I think it people will have, people have different food sensitivities. So some people who have a dairy a mild dairy allergy, if they take a dairy-based spat it the, the activation of the sympathetic nervous system or various immune factors may actually prevent ketone production. You know, so that's, I found that mildly in myself. But I kind of going back to your observation, I think a fat in the form of butter, you know, a meat fat like pork fat be fat and to some extent maybe chicken fat, these all contribute to very stable, predictable ketone production and meat. And when I tried to sort of mimic that with more of a plant based, I could get my ketones elevated, but it's a little bit less predictable. Dominic D’Agostino: But I think that's primarily because of sort of the plants that I'm getting the fat from. Like nuts, like macadamia nuts and almonds and avocados. You're delivering fiber with it too. So sometimes I can get my ketones elevated to the same extent. And sometimes I think because the natural fibers that are in plants are maybe preventing the release of the fat. And it's going through me. I know if I like a lot of raw homage or something like that, I'm definitely not absorbing all those fats, you know. So if I eat an equivalent amount of fat from raw almond as opposed to pig fat and I acutely do it, I eat the meal and then measure fat. There you're keeping on production will be like proportional to the amount of fat that the liver is seen, dietary fat. So it's kinda hard to quantify that. I guess you could use plant oils and things like that, but Matt Gallant: It seemed that though of course there's the neutrogenomic aspect, there are certain certain genes that obviously seem to indicate better saturated fat breakdown and so on and so forth. So there's probably a pretty strong genetic component to that question. Dominic D'Agostino: Absolutely. And you know, I sh I would like to know more about that and I try to keep up on that as much as possible. I have my own 23andme data and just looking at, you know, putting it on different platforms. I kind of know what works me just through experientially and I know some people have, you know, they have different snips that prevent them from, from metabolizing fatty acids as efficiently as possible. And it may not be an honor off kind of thing, but on a spectrum, right. And some people are just poor oxidizers or metabolizers of fat, so they will if they eat a high fat diet of animal fat, they feel sick, they don't feel good and their triglycerides go up and then does it come down over time. And I would tell that person don't do an animal based. Dominic D'Agostino: You know, and some people feel really good on a, on a plant based diet and all their health markers improve. And you know, I don't know if they give the ketogenic diet enough time, but cause your body does need to adapt to that over time. But I'm not one or the other. But actually I probably eat an enormous amount of plants and I have lots of and I do believe that they should sort of be in the raw form as much as possible. A lot of broccoli, asparagus, cauliflower, things like that and a big salad pretty much every day. And then I add a fatty beef, chicken or a lot of fish and eat a lot of fish in our house to that salad typically. And then maybe add oil on top of that in the form of avocado oil, macadamia nut oil, olive oil. And then I mix MCT oil with the salad dressings too. So I find that the optimal way to get my ketones as high as possible. Matt Gallant: I mean, Wade is the king of the big ass salad. He is, you know, we had introduced me to that know 20 years ago when we were both living in Vancouver and a half to say. And usually I'll try to do at least one big, a solid a week that just like another energy component that I feel from, I don't know if it's a phytonutrients or what's going on exactly. But you know, it, it kicks her, it just kicks something in. So wait, I mean maybe talk about your big ass salad strategy. Dominic D’Agostino: Yeah, I'd like to hear that. I mean, from a, I'll add this real quick if you, cause there's a lot of people are carnivore now and they do one or the other, but if you put your meat, if you eat it with a salad, the fiber from the salad will delay gastric absorption. And also it's aiding your gut microbiome, especially if you have a diverse array of things in the salad. And that's actually enhancing. It's decreasing your glucose and insulin response to the protein. But but I also think it's promoting, you know, healthy digestion, optimal gut microbiome. So I'm just kinda throwing it out there because I dunno, I just posted something recently and someone said, I'm killing myself by eating plants or something because plants are trying to kill you. So it's like, Wade Lightheart: Yeah, that's a pretty extreme position that something Wade Lightheart: We have adapted convenience land. Like wow, I didn't know my salad was so dangerous. Yeah. I've, I've been a big proponent of, you know, there's this certain, you know, when I go, I go to obviously whole foods and things like that to the salad bar, especially when I'm on the road. That's my first stop. And there's something I, there's two things that I think are anecdotally interesting. One is I noticed they're at different times I'll be attracted to different colors. Like I like and, and, and I always indicate to me that there's some sort of mechanism that's letting me know that I need to get more beets today or I need to get more cabbage or whatever it happens to be that. And so I always find it interesting about the colors. The second thing that I've noticed, it was without a doubt, and I'll be going to whole foods right after this call in variably I make these giant sounds like I get the big green bowls at the whole foods that they have them and it's piled up and it's 30 bucks or whatever for my salad. Wade Lightheart: And every single time somebody in the lineup or the cashier will comment that and say, that looks amazing. And I find that's a very interesting response that it's so across the board that there's seems to be some sort of internal recognition that that's good or that's healthy or that's something that I'd like to try. You know, cause it's obviously a ridiculous salad, but I think there was a good point you brought up was the fiber relation to insulin response or the use of fats. And it's, I believe it's one of the reasons why I have such a great insulin response to spite the fact I'm on a plant based diet. I eat a ton of carbs. Yet when you do my testing, it's like, it looks like I'm on a ketogenic diet from a, from an insulin response. Any other comments on your work? Dominic D’Agostino: It doesn't surprise me. I mean, you know, all those vegetables are carbohydrates, right? So as you would expect an increase in glucose, but if you have a steak and then you have that same steak with a big salad you will have a less of a glycaemic response and less of a rise in insulin too because it's the fiber is delaying gastric absorption to some extent and just delaying the breakdown and release of amino acids into the blood. And and I think it's even more pronounced if you add back to that salad. I actually think of in ketogenic diet formulation, the vegetables are a way are a fat delivery vehicle. So you could lightly steam vegetables, saute them, and then add a lot of fat to that or a salad. You can add a significant amount that to that you can add up condos and nuts and olive oil or a mixed oil dressing and then deliver in a relatively small salad, you can deliver 50 or 60 grams of fat. Dominic D’Agostino: So that, that's, that's important clinically. And this, these approaches are now being used and to keep the genic diets that are having better outcomes as far as seizure controls or metabolic management of particular disorders. And it kinda goes against what was traditionally that the carbohydrates need to be below a certain level. You're adding a lot more carbohydrates in the form of these essentially non glycemic fats, but the fiber and the phytonutrients and other factors are greatly helping to actually induce and sustain ketosis. And you're actually probably significantly enhancing the nutritional status of that patient too by not, you know, eliminating plants, which some ketogenic diets do, but actually being very liberal with your plants consumption, which I think as our nutrition evolves, we need to start incorporating more plants into ketogenic diets. Wade Lightheart: Sounds like there might be an actual unification between ketogenic and plant based diet. Yeah, I'm on that. I'm on that train because you know, we're just into optimal. What is the optimal diet for any given person in there, any, any given lifestyle and something they can sustain. So yeah, great, great to hear that you're on the bleeding edge of that. Matt Gallant: Speaking of optimal diets, I mean when one thing I'll share is I optimize my big ass salad using VIUM data. So the VIUM data is, it got tests and you can send them a school sample and it tells you which foods you should eat, a lot of which food you should eat less of. So I decided, you know what, I'm going to build like a super salad kind of just with the foods that it's saying or should eat a lot of. Matt Gallant: So for example, watercress, rucola those came up because I, I guess I have the gut biome that breaks those foods down. So what was really fascinating was despite eating like two pounds of, it almost sounds about two pounds. I would just incinerate it, like almost nothing would come out and like even my weight would go down. It almost like it almost defied science in the sense that it's like, okay, I'm meeting two pounds, almost nothing's coming out and my weight would drop. And, but if we look at it from a gut biome perspective where they're eating all, like I'm feeding all the bacteria that I have and they're just devouring that food, then it does make sense. So I just wanted to share that anecdotal story cause it kind of surprised me so significantly. You know, it is to shift gears here. You know, to talk about a subject that I think is, is near and dear to all of our hearts, which has cancer. I lost one of my best friends and recently an Matt Gallant::Aunt and an uncle and I like Wade to share his story about his experience with this. And then I love to get into what you've seen as far as ketosis, ketones and cancer. But Wade, why don't you share your story? Wade Lightheart: Yeah. So for those who don't know my sister died at the age of 22. She got sick with Hodgkin's disease of formula lymphatic cancer and progressed over four years. When I was young, it had a big impact, got me into kind of physiology and exercise and performance. And I've been graced now to actually serve as an advisor for the American Anti-Cancer Institute. And we help people who are either going through cancer or recovering from cancer to, to, to make better nutritional solo selections and to prevent it in the future or to optimize their diet. So it's something I'm really, really passionate about. And I'm curious what you have kind of revealed, cause I think one of the, one of the things you talk about was the death at cancer. The, the powerful effects of both the ketogenic diet and its relation to the pre cancer prevention or even as an augmentation. What, what, of, what's kind of fueled that and what have you learned and how can people who may be in one of those situations, where would they go and how would they start researching and for the self to kind of create the best survival situation for them? Dominic D’Agostino: Yeah, that's a, well, it's kind of a long story, but I'll make it as short as possible. Some of the, some of the technologies that we developed for the office of Navy research allowed us to look at a variety of cell lines. And one of them was a equal glioblastoma, a cancer cell line. And I made two observations. One was that high pressure oxygen killed the cancer cells faster than normal healthy cells. And that was because cancer cells had a dysregulation in their mitochondrial function. And if you hyper oxygenate them, they divert more molecular oxygen to super oxide anion, which is the precursor free radical that can go on to other radicals that can basically trigger apoptosis and cells. So we observed this acutely and I thought it was interesting and nobody had observed it before because they didn't have a confocal microscope inside a hyperbaric chamber. Dominic D’Agostino: So so this was like, I was curiously interested in that. And also when I grew cancer cells under different substrates, including low glucose or high glucose in particular high ketones, the ketones suppressed the growth and proliferation of the cancer cell lines I was looking at. So I made, I made two observations studying a military project, which is oxygen and how high oxygen high ketones are bad for cancer. So, so a, a PhD student came along and actually this became a PhD. She's now Dr Angela Pop. And throughout her PhD studies in the lab, we observed that a ketogenic diet with hyperbaric oxygen therapy given three times per week suppressed the growth of a cancer in a particularly aggressive form of metastatic cancer, a model of metastatic cancer that we had in the lab. And you know, so it, it kind of begs the question then, how does a high fat ketogenic diet, how does that contribute to suppressing cancer growth? Dominic D’Agostino: And proliferation and it does it through a number of different pathways. One is that we understand now we actually did back, you know, in the 1920s and thirties, that cancer growth is primarily fueled by glucose and cancer cells preferentially use a higher consumption glucose than normal. Healthy cells do. And we can, we can use a fluorodeoxyglucose pet scan oncologists use a pet scan to image the location and aggressiveness of cancer, but they don't really use that information to target the cancer. But we can, we can share through our best imaging techniques that, that there are consumption of glucose a hundred times higher in certain cancers relative to the healthy tissue that's surrounding it. So it's out competing the healthy tissue to get the glucose. So it keeps a genic diet restricts glucose availability to some extent, right? We know baseline glucose doesn't change all that much unless calories are restricted. Dominic D’Agostino: But when you eat a ketogenic diet, there is a very minimal increase in blood glucose and insulin. When you eat at carbohydrate-based diet, there's a relatively high spike in glucose and insulin. Those spikes in glucose and insulin are abolished if not significantly attenuated on a ketogenic diet. So I think that's important. And, and really what's important, it's a suppression of the hormone insulin. That's how actually we make ketones. The ketogenetic diet works by suppressing the hormone insulin, maybe slightly increase in glucagon and that accelerates fatty acid oxidation in the liver. And that continual suppression of the hormone insulin is absolutely necessary for us to stay in a state of ketosis. Cancer cells are there, growth is driven by insulin. IGF1, PI3-kinase, AKT/mTOR pathway and a few other, you know, things related to that. So what the key to dining diet does is suppress insulin and insulin signaling. Dominic D’Agostino: IGF1, PI3-kinase, AKT/mTOR pathway is acutely and continually suppressed if you follow a ketogenic diet. So what that does is it takes the foot off the gas pedal of cancer growth. Most cancers are driven in growth and proliferation by this particular pathway. And that's why pharmaceutical companies are scrambling to develop drugs that target enter PI three kinase IGF one, things like that. So that the ketogenic diet does that naturally as this fasting, but that that can't be sustained. So what you do is create a scenario where you slow down cancer growth. The ketogenic diet is not going to cure cancer. So that's really important. But what you do is you see in some people it has actually, so I should kind of stop and there's anecdotal or it's an even case board, but most importantly it will slow cancer growth and make cancer a more vulnerable target for other modalities. Dominic D’Agostino: And those modalities could be chemotherapy, it could be radiation. We know from clinical data that chemo and radiation can be a lifesaving for many people there are things like advanced brain cancer and metastatic cancer where these things do not offer much of an advantage. But in the context that I keep a general diet, you may sensitize the tumor in a way or make it more vulnerable to make the cancer or the tumor solid tumor more sensitive to these modalities. And also immune based therapies to may work better in the context of the ketogenic diet where you are limiting glucose availability. So essentially what's that's doing? It's suppressing the glycolytic pathway. That's how cancer cells are primarily making energy, glutamine and glucose. When cancer cells do that, it activates a particular pathway called the pentose phosphate pathway. And that pathway develops, it generates reduced glutathione, and that reduced glutathione makes that cell like a super cell. Dominic D’Agostino: It can protect it against a chemo and radiation because it's, it's an endogenous antioxidant. If you inhibit the glycolytic pathway, you could do it with a Cuban drank diet. There are now drugs that inhibit glycolytic pathways. You crippled the cancer cells ability to defend itself by virtue of suppressing reduced glutathione. And so now that cancer cell becomes more vulnerable target, especially to modalities that kill cancer cells through an oxidative stress mechanism. And that could be various chemo drugs and also radiation. So I'm trying to keep it as simple as possible, but I think that the thing is that the, the, the ketogenic diet works through many different ways. I just described a metabolic way, but it also functioned that suppressing inflammation, which is a major driver of cancer. And then the ketone bodies themselves are epigenetic regulators by acting as class one and class two histone deacetylase inhibitors. So that's an intense area of focus now in our lab and other labs as ketones functioning as signaling molecules, even hormones, if you like, in ways that have anticancer effects by activating tumor suppressors and actually turning off or turning down a oncogenic drivers. So that's an area of intense interest right now that ketones functioning independent of metabolism as influencing various anti-inflammatory pathways. NF-Κb, NALP3 inflammasome, but also through epigenetic regulation. Matt Gallant: I'm gonna steal a question from Tim Ferris and see if your answers is different today, which is if you or a loved one had cancer, what would you do? Dominic D’Agostino: Find out what all the options are given the type of cancer if it's an option where, or if it's a type of cancer where the options are very limited in regards to the standard of care not being very efficacious, and if it's minimally efficacious, you have to evaluate the patient, you know, with their doctor, whether it's worth doing that. Right. So I guess the simplest thing to do is to use a what's called a glucose ketone index. So we know if we can normal glucose being five millimolar, say if we could bring our glucose down to say three millimolar and elevate our ketones to three millimolar, that would give us a glucose ketone index of one. So if our glucose stays at four millimolar and we get our ketones only at two millimolar, that would give us a glucose ketone index of two. Dominic D’Agostino: If you could maintain a glucose ketone index of one to two, even one to four, normal American is like 25, right? So if we can bring that down from 25, which is a glucose dominant metabolism to a glucose ketone index between one and four, again, which is glucose over ketones in millimolar concentrations. And in America we use milligrams per deciliter for some reason, but in millimolar concentrations, so get a GKI of one to four and that will slow cancer growth. Right? I think that's incredibly important. Evaluate the potential for drugs like Metformin. Metformin is available. You could jump online and probably get it. Metformin is when we started studying Metformin, there was maybe two or three clinical trials. Now there's about 200 clinical trials looking at the drug, Metformin as a means to enhance other

Jackie Johnson is back on the eve of her big move. Tony's stopped using the lotion his doctor prescribed him and his skin is better without it! Daniel and I had a very horrible incident in our shower involving maggots but Jackie has introduced us to a fun way to say it. Plus I'm workshopping some recurring questions. And iTunes Comments of The Week and more! Check us out on Patreon: http://patreon.com/alisonrosen   Buy Alison's Book: Tropical Attire Encouraged (and Other Phrases That Scare Me) You probably need to buy a new ARIYNBF Legacy Shirt! and the HGFY ringtone! This show is brought to you by http://Joybird.com/ ROSEN25 (use code ROSEN25 for 25% off your first order)http://Casetify.com/BESTFRIEND (to get 20% off your purchase), http://TheFarmersDog.com/BESTFRIEND (save 50% and get free shipping),  http://Everlywell.com/BESTFRIEND (and enter code BESTFRIEND for 15% off your test), http://Bombas.com/BESTFRIEND (to save 20%), http://YourSuper.com (use code ALISON to save 15%). Try Amazon Prime Free 30 Day Trial

On episode No. 22 of the Cafe Binge Podcast, I'm sharing all about my intuitive skincare journey! We're getting personal (and a little woo!) I talk about how I've moved away from the traditional skincare rules that my professional esthetic training taught me, and how I'm shifting into seeing skincare as more spiritual and energetic. Today we're getting into the energetics of healthy skin, the power of our thoughts when it comes to beauty + how dropping limiting beliefs and changing our narratives changes our lives. I also share what the keys to radiance and a glowing countenance are, PLUS I'm making a HUGE announcement of an upcoming offering. Glow Binge. An 11-day online workshop, teaching you all about the energetics of skincare, tapping into your intuition + igniting your radiance. “You are not the healer. You are the influence of the natural healing.” -Abraham Hicks   Show Notes: Dying to be Me, by Anita Moorjani     Follow Cafe Binge on Instagram @ cafebinge www.cafebinge.com All original content is copyright 2019 Cafe Binge

Sometimes reality isn't as pretty as the idea of it. Last year at this time, things looked perfect on the outside but the truth is - I was struggling. In this episode, I open up about what happened in the moment that made me rethink everything and make some bold decisions to turn it around quickly. So, if you’re wondering how to create a lot of success in a short amount of time, this is the episode for you. Plus I'm doing something I never thought I'd do...   ***LINKS MENTIONED*** Learn more about The Unbecoming Collective: www.unbecomingpodcast.com/collective

Oh, the bumpy landings! How to deal with transitions in a kinder and gentler way. Honoring your feelings, and keeping in mind that this isn't going to be forever. I'm telling some stories about vacation with #1husband, and we have a great letter from a dear friend in the love posse about manifesting. Plus I'm sharing some of my best abundance raps. All this and more! Come grab a cuppa yum yum and meet me here. 

BUILDING THE BUSINESS I'VE ALWAYS WANTED TO WORK FOR In 2013 I stepped out to build the business I always wanted to work for. Now I'm still on my journey and thanks to some new thoughts from Robert Kiyosaki in his book, "Rich Dad Poor Dad," I'm moving further toward Investor and Philanthropist. What that means for you is you get to learn from my journey! PLUS I'm here to help. Reach out and let's chat about what steps you can take to stop chasing your dreams and start building them.

Plus I'm not a big fan of dressing up pets.

Do you struggle to know what the right things are to focus on in your business? Do you feel like you need a way to focus your energy and attention in a way that builds your impact & income? In this episode I'm sharing the audio from the final day of my recent Streamline For Success Live Challenge. It includes my biggest tip for streamlining in your business and focusing in on the right things for you... PLUS I'm sharing some exciting news on how you can get my support to ditch the overwhelm of "busy" and design your business & life to work together on your terms with LESS hustle and MORE impact, income & flow... Learn more & apply for my group coaching program, Wealthy Wellpreneurs - www.wellbeingweekly.com.au/group

I get so many DM's in my inbox each day wanting to know the behind the scenes of my life! Whether it be business or personal, people want to know it all...I'm answering my most frequently asked questions that pop through my DM's like, "What are your must-have programs for your business?" and "What do you eat on a daily basis?" and "What is the best investment you have made in your business?" I have spent so much time, money and energy researching what's best and I truly think many of my favorite things could benefit you too! "The best investment I made was when I finally invested in a business coach..." At minute 2:55, I'm giving you insights into who are some of the best coaches I've had, insight into online courses I've bought and the people who have inspired me. Plus I'm sharing a few of my favorite business books! At 7:30, I'm sharing how I decide what software/technology I use in my business. "I eat for business, I eat for productivity, I eat for my children..." At 10:48, we're getting personal with my routine for what I eat, dietary restrictions and what I've found works for me including Bulletproof and intermittent fasting. "I really have seen drastic changes..." At minute 25:30, I'm sharing 2 things that have drastically helped my sleep, an insight into my workouts and the product I found that has helped my thinning hair. "I want to have good quality product on my skin and hair..." At 34:35, I'm talking about what products I use for skincare and makeup, my favorite places to shop *gushing about Nordstrom!* and what I love for my kids. P.S. Are you ready to go the next level? Here are some ways I can help: Did you hear the news?! I am opening a BRAND NEW Facebook group on July 8th that is exclusively for brick and mortar small business owners. Make sure you request to join now! *Please note: You must answer all the questions in order to be approved* Are you ready to position yourself to stand out in the marketplace? It's time you become the BEST and ONLY option for your potential clients, and you can do that by registering for my Purposeful Positioning Workshop. Click here to learn more. 

My knee is hurt and it's really pissing me off. Plus I'm depressed.

Welp, this is a first. My husband headed to the hospital for the most dramatic reason. Plus I'm sharing another hair story from the chronicles of the mom life. And if that wasn't enough, you're getting an update on stepping out even when feel anxiety. Sit back and enjoy! --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/julie-story/support

C is for CollectionBuckle up and get those spoons ready because this is by far the craziest episode yet. Plus I'm trying out a new mic (and I think it's here to stay). Robert Berdella, the Collection Killer a.k.a the Kansas City Butcher unleashed his darkest fantasies on the young men of Kansas City. Sorry for the delay, ya girl was not feeling well last week. Check out the Insta for photos relating to the case (and give it a follow!).Support Murder Alphabet Soup by donating to the tip jar: https://tips.pinecast.com/jar/murder-alphabet-soupFind out more at https://murder-alphabet-soup.pinecast.coThis podcast is powered by Pinecast.

This episode is the one I’m scared to share. I’m coming out with something that’s been holding me back in my business and my career: SURPRISE, I still have a day job. For seven years I haven’t told clients I have a career in nonprofits and I haven’t shared with my work colleagues that I’m a business owner. Living this dual life has been exhausting and kept me from fully tapping into why it’s beneficial to everyone that I am continuously growing in multiple directions. In this episode I share: The struggle to keep cover all of my experiences and interests under one job title; What it’s like to work for someone else as an entrepreneur; The specific concerns I had about sharing my educational and professional background with clients; Why I don’t consider my business a “side hustle”; The unexpected freedom work gives me in my business; and How long I’m planning on balancing both work streams. PLUS: I'm hosting a retreat! Get all the details at patternofpurpose.com/retreat. Visit Pattern of Purpose for show notes and links to resources mentioned in the show.

This a random thought I feel like it should be discussed, and an update why I haven't been on anchor as much. Plus I'm in depth studying some magic tricks. I hope get some enjoyment out it? --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/magick51/support

In this episode, we were having so much fun talking that we almost forgot to play, so it's like intermission for this mission. Plus I'm a big Amanda Palmer fan, so I decided to have Len Peralta create a version of her new album cover that is safe to post on the social media. We do get to a little butt-kicking eventually and we race towards destroying the second gas can.

Sorry about the delayed episode, all! My bad. Comedy Festival is on and all that. Anyway. Sally McManus has been the Secretary of the Australian Council of Trade Unions since 2017. She's the public face of the trade union movement in Australia and she takes little to no shit whatsoever.  We recorded this chat on the day the ACTU launched their call for the minimum wage to be raised to a living wage. I asked Sally to explain what that means, as well as her stances on democratic socialism, neoliberalism, privatisation, insecure work, just how hard it is to go on strike in Australia and how the ALP could become a helluva lot better.   You can become a Patron of the show and help cover the basic costs of making this thing happen (please) My show ENOUGH is on at the Melbourne Comedy Festival right now! Hot dang! Plus I'm doing my play #KWANDA which is also good and funny! Just 6 shows left ENOUGH is coming to Sydney Comedy Festival for 4 shows only  @sallymcmanus actu.org.au On Fairness by Sally McManus, Melbourne University Publishing ARTICLE: Is Sally McManus the woman the Coalition fears most?  RALLY TO CHANGE THE RULES happening around the country on Wednesday April 10th changetherules.org.au Cause of the Week: JOIN YOUR FUCKING UNION PLEASE (australianunions.org.au)

Welcome back to episode #207! I can't believe I am saying this, but we are right around the corner from spring break and just a hop, skip and a jump away from SUMMER break! Whoa, where did the time go? There is another change that comes along with spring and summer break besides the brighter skies and warmer temperature, and that is YOUR SCHEDULE! If we want to have a successful break, we need to be clear about setting the intention of what exactly we want it to look like ahead of time! Which is exactly what I am going to help you do today by sharing 3 simple steps to get you through this process. "I realized it really came down to 3 simple steps..." At minute 2:46, the first thing we need to do is create a plan so let’s discuss what YOU actually want for this break. I'm sharing what I decided to do during my girls spring break and how things lined up! Plus I'm talking a little bit about summer, work schedules and family trips. "Squeeze in that work time so you don't have to feel guilty when the kids are home..." At 12:58, I'm talking about what it means to be intentional. If you know you need time off to recharge - follow through with it and take time off. I'm sharing a few of the things I like to do to recharge and relax and how to take a working break with a few screen & tablet free ideas to keep the kids busy! "It is usually not in execution, but it is in the preparation..." At minute 23:22, I'm explaining why the preparation for anything is SO important including a break and setting up systems to make sure you don't have to completely shut down your business. "The type of break you take is really important to the health of your business and your family..." At 32:28 I'm doing a quick recap of the 3 steps.  P.S. we have one of our most popular programs coming back...The Profit Mastermind! If you know you don’t have systems in place to truly take breaks and your business really can’t run without you, I highly suggest you think about joining our 4th round of The Profit Mastermind. This is going to be a small class of only 25 ladies building systems in their business without leaving money on the table or worse, reimbursing people. They can take a vacation and check out, they can work part time in summer without earning apart time income. If you want to be added to the waitlist to find out when these spots will be released go to, www.bit.ly/profitmastermindwaitlist for more info!

Links: Family Leave ActAccupuncture for RecoveryBest Shows To WatchCriminal Mind, Russian Doll, and Umbrella AcademyBest Reading AppLibbyBest Books To EscapeCaraval, Flatout Love, and The Lie Tree What is your disorder? *Nutcracker SyndromeAt what age did your disorder become a daily issue? *32Who were you before your illness became debilitating? *An active and happy science teacher, wife, doggy-mom, yogiWhat would you do if you were not dealing with your invisible illness? *Work, help more around the house, travel & exercise moreWhat would you like people to know about your daily life? *Some days are better than others, but it's still hard physically (I'm in pain a lot) and it wears on you mentally too. I have to think about everything ahead of time to determine if I can do it and if so, what modification/assistance do I need to be able to do said things. (spoon theory)What would make living and moving in the world easier for you? *If the world was actually handicap-friendly and if public transportation was better in the US. Also, if people knew about invisible illnesses and were more kind and helpful to each other...I get a lot of "but you don't look sick", "but you look good", "you're so young"...etc. Finally, if I was able to work part time.Do you have any life hacks? *Don't be afraid or ashamed to ask for and accept help.Use assistive devices like walkers, canes, wheelchairs to conserve energy andbedside tables/trays for a place to keep all your stuff on those days you're stuck in bed.Join support groups, such as those on Facebook. Sit on a stool while cooking to conserve energy.Buy pre-cut veggies/fruit to make cooking quicker.What kind of support do you get from family or friends? *Thankfully a lot! I literally wouldn't be alive through all this without them. Husband has taken on a lot at home to help, siblings came and visited and helped, mom took off 3 weeks to come be with me for my surgery. Other family members, friends, colleagues, and students sent cards, gifts, food, gave me rides, etc. And of course my dogs have been snuggling me like crazy to help!Have you ever had someone not believe you have an invisible illness because of your appearance and if so are there any examples that stand out? *Yes. My first vascular surgeon insisted that I couldn't possibly be having so many symptoms and so much pain from just one pinched vein. I quickly got a different vascular surgeon! (Plus I'm young, small and cute, so I often get odd looks from people when I use cane or walker and use the handicap placard)How has your invisible illness affected your relationships? *It's shown me who really is a good friend and who isn't. I have to decline doing some of the activities that my friends want to go do and sometimes cancel things I've rsvp-ed to if I'm not feeling well. My husband and I have ultimately grown stronger through this, but there have been stress-filled outburst at each other from time to time and we can't really be intimate since my pain is primarily in the abdominal and pelvic region.Is there anything you are afraid to tell people in your life? *I don't think anyone really understands how hard it's been both physically and mentally. I'm good at putting on a fake smile and saying "I'm ok" or mostly posting the "good days" or small accomplishments online. I'm also really nervous about returning to work after my medical leave is up.Does the fact that your disease is invisible change how healthcare professionals treat you? *Yes and especially since mine is a rare disorder, even if they believe me, most of them don't really know what it is or how to help.What is your best coping mechanism? *Humor...and my dogs.What are you the most concerned about and the most hopeful for in the future? *Returning to work is my answer to both of those questions.What is your favorite swear word?I don't really use swear words much...I tend to make up silly words instead.Is there anything you want to make sure we talk about during the interview? Like an organization you want to promote or something specific that you deal with.I want to spread awareness about my disorder, possible interventions like the surgery I had (renal auto-transplant) and what recovery is really like.What is the hardest and/or best lesson your condition has taught you?To take life slow, enjoy the simple things, and don't get upset over stupid stuff.What is the best purchase under $100 that helped your lifeMy rollator walker and/or my bedside swivel table See acast.com/privacy for privacy and opt-out information.

Biz Real Talk: Feeling Uninspired Sometimes is Normal + What To Do About It Everyone says owning your own business is a roller coaster full of ups and downs -- but we often only get to see the ups. Even though we all have those downs too. So today I'm breaking the silence on feeling down in your business and how we all feel uninspired sometimes. Plus I'm sharing what I'm doing to help me get re-inspired and feel connected to my business again and how you can do it too.   Read more and download your permission slip at www.burnoutproofyourbiz.com   Connect with Chelsea Instagram: @chelseabfoster (>https://wwwinstagram.com/chelseabfoster) Website: www.chelseabfoster.com The Empowered Boss Lab: www.theempoweredbosslab.com  Book a Strategy Session: www.chelseabfoster.com/strategysession   Want help getting unstuck in your business? Schedule a private 60-minute Strategy Session with me to get started today! Use code PODCASTLISTENER to get $50 off your first session https://www.chelseabfoster.com/strategysession --- Support this podcast: https://anchor.fm/chelseabfoster/support

So this is something new for me. Never have I had interest in documentaries, but I never chose FREE WILLINGLY to go to the movies to see one. However, this film has been getting so much buzz that I couldn't resist. Plus I'm a sucker for damn near anything in IMAX (IMAX format to be exact)!  

Cycling is a sustainable mode of transport. There’s nothing quite like the feeling of getting from A to B under your own steam, or pedal power in this case. Last year, after I started working in the city three days a week, I soon grew tired of the train commute and looked in to cycle instead. And I’m so glad I did! Since I switched the train for bicycle for my 14km commute I've been getting stronger, faster and happier. Plus I'm saving loads of cash too! If your new years’ resolutions include getting fitter, saving money, or reducing your impact on the environment, this episode is for you! I’m joined by Matt Tozer from Bike Society who will share his best tips for getting into cycling, particular commuting to and from work. You can follow Bike Society via their Website, Facebook, Instagram, Pinterest and Twitter.

I'm so excited for the episode this week! I'm sharing some exciting news about Pinegate Road and what this business has been able to accomplish over the last year. Plus I'm sharing some tips about what you can do for your business. Spoiler alert: I'm talking about that not so dirty word...money! After I recorded this episode I also decided to do a little bonus holiday Q+A session as well! So much info this week and I'm beyond excited to share it with you guys! Enjoy!

Good morning folks! This is the earliest recording time I've done (we're talking 6AM) so enjoy it, and yes, that's why I'm calling it a breakfast special. The crack of dawn aside, today we're getting into it with some huge news.THE TRAILER FOR AVENGERS 4 IS HERE! There, so if you haven't seen it yet please go to the internet and do that. After watching it, it's not an exaggeration to say I was frothing at the mouth in anticipation for the release. To see the familiar faces of the Big 3 that started it all was surreal, especially after we've all just been in limbo after Infinity War, yearning for answers after The Snap. I'll be honest, as a commercial for a movie...it's a little lacking. None of the reveals shock, and most of what you see is stuff we all could have guessed would be in the next Avengers movie. I mean, even I called Clint donning the Ronin outfit for A4 way back, but that doesn't mean it wasn't still awesome to see. This was just a taste, I get it, so I'm not too fussed. Plus I'm sure the next trailer will give away too much, but it'll be nice to see a glimpse of what's to come In the end, it's Marvel, so I'm literally hard with anticipation for this movie, regardless of what's going on. So don't worry, I'll talk about this one at length for the next while. But I filmed this episode before seeing the trailer, so it'll have to be the next D&B episode that's got my rant on the viewing. I guess sit tight until then.As per usual, Fortnite will also share the spotlight as with any given episode. This time though, the appreciation and attention is well deserved. We just kicked off season 7 yesterday, and it's already proved to be the most fun time I've had in the game. Gone is the overarching story, and attempts at a plot driven season (though I'm sure that stuff is still there somewhere), season seven is cool as hell, finally expanding a winter landscape across 1/3 of the island. This makes for refreshing and rewarding firefights, as mountainous and winter terrain creates a whole host of advantages and disadvantages to exploit. As a Canadian, I love the snow, and porting in a winter wonderland in time for Christmas is just a stroke of guaranteed genius for Epic Games. As with all seasons, this one rolled out with some awesome outfits, pick axes and a plethora of other new content. But as I do, I've saved the best for last; this season introduced airplanes! Finally. The X-4 Storming as it's known (I think). Well as an avid fan of vehicular combat in games, dogfights and aerial battles are the Cadillac of a videogame experience for me. These planes are flying fortresses, able to dish out machine gun fire and boost into a ramming maneuver at will. But despite all that, they're fairly graceful and actually allow for some pretty fancy flying. I've been racking up some of the most fun and wild battles I've had in all the seven seasons I've played the game today, sometimes from simply trying to survive the mad dash everyone's making for the airfields. Anyway guys, get out there and enjoy, because this is closest to Battlefield that Fortnite has ever been.I mentioned in video, but wanted to reiterate that everyone should be checking out MovieFights by Screen Junkies on YouTube. Ya'll know I'm a fan, but the past few bouts have been so entertaining and sharp, I definitely recommend everyone check them out again. There's actually a title match waiting to happen too, so the stakes have never been higher (or should I say "deeper" #Sharknation).Thanks for listening guys, I'm already looking forward to the next few episodes, and the renewed Marvel hysteria that's taking root everywhere. Plus I saw Annihilation, and am happy to compliment anything by the always skilled Natalie Portman next time too.

How can we plan for the New Year in the most effective, heart-centred way that inspires us to a) set resolutions we love and b) bring them to life? In this episode I'm sharing how to create a plan you truly want to bring to life & why planning is oh so important when it comes to showing up for your purpose & bringing to life what you are wanting to call in. I also take you though why it's possible + necessary for every single one of us to find work we LOVE! PLUS I'm sharing with you the details of my brand new 12 Month Online Mentorship to help you move forward on your purpose with support, guidance & community for 2019 + beyond! EARLY BIRD OFFER EXPIRES on 13/12/18, USE CODE: ALIGNED2019 for 25% OFF. Head to www.leticiaringe.com/activated You can find the show notes for this episode at www.leticiaringe.com/thepowerofplanning

In this week's gratitude podcast you'll discover how to set yourself free from 'gratitude white-washing' - where we use gratitude to pretend that things are ok, when they're not. It's just another way we beat ourselves up and trigger our inner guilt. Plus I'm sharing a super-simple technique to set yourself free from this. Shownotes here. Get A Year Full Of Gratitude here.

Have you ever considered a branding photoshoot? I'm giving you 5 reasons why you should invest in one. Plus I'm challenging you to find a photographer ASAP and get a session on the books! BGC ANNOUNCEMENTS * Welcome to the 175th episode of the Boss Girl Creative Podcast!! Today's topic is all about investing in a branding photoshoot. * Have comments or questions? IG using the hashtag #BOSSGIRLCREATIVE or call in: (707) BOSS-GIRL * Support Boss Girl Creative endeavors by joining the BGC Crew! * Want a direct link to the podcast feed? Click here. * Use this Hashtag on Social Media: #bossgirlcreative INSIDE THIS EPISODE

In this week's gratitude podcast, I'm sharing the single question that unlocks and unblocks our resistance - our secret excuses - when we're getting in the way of changing our lives, so you don't have to do your gratitude minutes through gritted teeth! Plus I'm sharing the magic question that makes changing your life easy! Show notes here. Get A Year Full Of Gratitude here.

Jason Woodell @JasonAtTheGame joins the show to talk about GCL and AZL prospects, Estevan Florial, Alex Kiriloff, Jesus Sanchez, Royce Lewis and more! Plus I'm looking at 5 deep league prospects to add to your watch list!Have a question for the show? Tweet me @IsItTheWelsh with the hashtag #ProspectOne to talk about your question on the show, or email me at ProspectOne@inthisleague.comEnjoy the podcast? Subscribe to the show on iTunes today. Please consider giving the show a rate and review. It helps us out big time! Don't do iTunes? We're on TuneIn right here! Also find the show on Stitcher If you want to participate in the show with a Prospect Fantasy Question, a Story, Autograph stories, really anything, hit me up at @IsItTheWelsh@gmail.comJoin up to be a member of the army and support your boys to create more and more fantasy baseball content that not only wins your league, but makes you laugh! Want access to the Top 500 Fantasy Prospects list with season long updates? How about the Prospect One GroupMe chat room?! 2 Secret Shows a month to make you laugh, fantasy chats, giveaways, discount codes and more! Find it all at the ITL Army Page Today at www.patreon.com/itlarmyFind me on Twitter @IsItTheWelsh and on Instagram @IsItTheWelsh

Puppy Dog Song And T-Shirt at https://www.HotRapMix.com Plus I'm rudo197 on the game Roblox (wearing Puppy Dog T-Shirt) --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/brannuyu/support

Plus I'm bringing back my Kenyan sl28 coffee because you guys are missing it. Plus don't forget about my Brazilian coffee it is smooth and goes great with pastry! --- Support this podcast: https://anchor.fm/mr-beanalli/support

Hello I'm Yvonne Halling from BedandBreakfastCoach.com and today I'm going to talk about finding the time to market your business and how to make it a priority and why it matters for your future security and peace of mind. Plus I'm giving you my Three Top Tips on how to make it fun and easy for you. When you're running a bed and breakfast, guesthouse, inn or small hotel there are three areas that will compete for your attention. First, the daily tasks of cleaning, cooking, laundry, maintenance. Second interacting with your guests checking them in, checking them out and helping them to have a great time with you. Number three is marketing to make sure that you've got a constant stream of guests you'll want to book with you, finding out about you, coming back to stay again and again and just keeping in touch. First the daily tasks of cleaning, cooking, laundry and maintenance can be done by someone else with a little bit of training from you. Does this mean that you'll never ever have to do any cleaning or laundry again? No, of course it doesn't. But in the main those tasks must be taken care of by someone else, not you. Second, think about how long you really need to be with your guests. Most owners overate this thinking that they have to be around and on-call day all day and all evening and this makes for loose boundaries and guests won't respect you because you're not respecting yourself. See if you can tighten up the guest interaction part of your day to free yourself up for your main priority, which is marketing. This is the part that only you can do and you need to get skilled up on it and yet you're probably not used to doing this or maybe you've never even thought about marketing when you got into this business. But unless you want to hand over your business to the huge online travel agents and pay their commissions forever, you're going to have to get a little bit good marketing yourself and your business. If you're proud of who you are and what you offer you won't have any problem but for most of us especially just starting out self-promotion brings up all kinds of self-doubt. Just know that it's perfectly normal but you'll need to tackle the issues at some point if you're serious about your business. Here's my Three Top Tips for Making It Easy and Fun To Do the Marketing. Tip number one: If you can't get promote or brag about yourself promote your area instead. This way, you'll become known as the expert in the eyes of your guests for your area and your guests will look to you for the best information around. Tip number two: Find your own voice. Whether you like writing, whether you like speaking or being on camera like this try to find the right medium for you, so that you feel comfortable sharing your knowledge. Don't try to copy what everyone else is doing. Just do your thing in your way and you'll come across as much more authentic and real. Don't worry about getting it all perfect, just make sure that you're out there online and offline if appropriate in front of your potential guests interacting with them and encouraging them to check you out. Tip number three: Have a plan for your content, so that you're creating it in batches. That way, you will always have a supply of content that you can repurpose and reuse on different platforms and different media. Use the free and cheap tools available to help you. Sites like Fiverr.com for freelancers who do little jobs for you for five bucks and canva.com to create images for free will help you to build up a library of pieces of content that you can use. You can plan and create during your quieter times so you're not under even more pressure during your busy times. If you'd like to know more about how to make time to market your business in a fun and enjoyable way for you so that you can free up even more of your time then register below for my upcoming masterclass or I'll show you how to make more work less pay less commissions with less stre...

The Conference Finals are ON FIRE as both the Warriors and Cavs are on the brink of elimination. We'll talk about it and break it down. Plus I'm joined by Motivational Speaker and Author of the book Domin8 Your Day, Dwight Taylor. Plus, your favorite hits from the 90s and 2000s to get your Memorial Day Weekend started!!

It's no surprise that I love to squat and I'm damn proud of my jacked arms, legs and walnut-crushing arse! I rock a pair of Lululemons like it's nobody's business. But when it's time to get prettied up for a date or a girl's night, I always stress about what to wear. And I'm always left wondering "HOW TO DRESS A MUSCULAR BODY TO LOOK MORE FEMININE?!" Pinterest is never much help either! Well, this week on the podcast, I'm finally tackling this topic with my own (strong & calloused) hands by interviewing dress designer/fashion stylist Nataly Vu in our "Fashion for Fit People" episode. From minimizing my football player shoulders to hiding Sarah's "muffin top," Nataly is giving us all the deets on how we can look both hot AND stylish both inside AND outside the gym. We're also covering how to look MORE jacked (or more lean) PLUS I'm calling out the worst offenders in the legging game for camel toe. Yes folks, it's another entertaining, completely random yet very insightful episode you don't wanna miss!

Join Altium’s Judy Warner and Ben Jordan for a conversation on Multiboard PCB design.   Show Highlights: Many different product areas are being impacted by developments in Electronics, opening new frontiers - beauty products, wearables Electronics are replacing things that traditionally were not electronics Electronics product development are increasingly driven by engineers, but other makers are inspiring growth in the market - i.e. sofas, smart homes Design and product driven electronics, PCB designers are being pushed to partion boards into multiboard systems Everybody faces this multiboard challenge Immediate visual feedback in 3D design / 3D modeling definitely helps Major recurring challenge in industry: aligning connectors and aligning components that have some kind of outward expression on the actual product; MCAD and PCB assembly alignment. Multiboard design editor allows you to do this. Altium trivia and the origin of making tools for makers Ben's brother and his first soldering tool Links and Resources: Multiboard in Altium Designer 18   Hey everybody, Judy Warner here. Welcome to the OnTrack podcast.I'm the Director of Community Engagement here at Altium and this is our very first podcast.You're very brave to listen and we're happy to have you. If you're new to OnTrack altogether be sure to sign up for our OnTrack newsletter which is online at resources.altium.com, or watch our OnTrack instructional video series which you can find on YouTube, and our goal with OnTrack is our tagline is to inspire, educate, and connect, and by bringing you together, the PCB design community, we hope to do that. So, please add this podcast to your favorite RSS feed or on iTunes and you can also follow me personally, please oh please, on LinkedIn or at Twitter at Altium, at Altium Judy and follow Altium on LinkedIn, Twitter, and Facebook. Now, let's get into the fun stuff. So, today I thought we would talk about a subject that seems to be prevalent today in PCB design conversation, and that is about multi-board design. Many designs are going, as things become more complex, as we all know the automotive market, and so many others, because of size, weight, and power, they're being smaller, we're having to do rigid flex design, we're folding things upon themselves, we're fiting things into very tight spaces so you may have just been laying out single board designs not long ago and then you find yourself entering this sort of complex world that comes with it, comes with it a lot of, you know, new and challenging new aspects of things you need to think about in the overall design. So, a few of those things that I've learned about from my guest Ben Jordan is partitioning, connection management, and signal and power integrity. So I brought in Ben Jordan, who is our resident multi-board expert, and my friend and colleague, and partner in crime. Thanks for having me.So Ben, talk about what you see sort of currently going on in the EDA market as a whole, what's going on at Altium, and what kind of challenges specifically you see designers facing and sort of how they overcome them.Yeah, well, if you look at the PCB design and electronics board level electronics design sort of industry over history over the last, I don't know, even four decades, the march has always been in it. I can't see it changing any time really soon, to make things smaller, cheaper, more reliable,better for production runs, and more compact, and that's really taken an uptick. It's, to me, if I could graph complexity versus board area, I'm sure it would look something like a hockey stick.You know, up- Mmhm.-up and to the right, and that really has always been that way, it's just that with exponential things like this, we see it, the further to the right you go the more acute it becomes, the issue of trying to fit more in less space, and this is partly brought on by higher levels of integration in thesemiconductor side, sometimes it's alleviated by that as our guest at AltiumLive recently in Munich, Lee Richie, aptly pointed out that-   Mmhm.PCB designs can in some cases get simpler and simpler because more integration on the actual microprocessor is happening,but at the same time we're dealing with greater densities, greater pin out densities, but something that we have noticed in our industry is, is that there are many companies that were not electronics companies or that on the outside their products may not be considered primarily an electronic device, but- I just saw this in a magazine, like a whole article about electronics and beauty products, like, what?Right, exactly.   Or like, a device you can put on  your thumbnail so you know if you're gonna get sunburned, and it's an electronic device, t's, it's everywhere. Like you said, it's very prevalent.Yeah, like, wearables is actually a classic sort of prescient example of that, where we, we no longer have mechanical watches. A mechanical watch is considered a luxury item these days and is very expensive if it is a genuine mechanical watch.   Mmhm.Just like having a horse has become a luxury item after the automobile replaced the entire horse industry, and we see the same thing happen in many different sort of product realms, and so wearables is a good example of that.   I wear a Fitbit, I love this thing, it's cool.Me too, yours is cooler than mine now. A lot of my friends have Apple Watches as well and, so electronics is replacing things that traditionally weren't and these companies are primarily driven by product design and function, not by the engineering team having a good idea. So electronics companies in the past, and there's still many of them that do do this, see themselves as an electronics company and the product development is driven by engineering and inventors who are electrical engineers or equivalent, but then there's this whole growth in the market that happens through furniture makers, ar makers, you name it.   That's another weird thing I saw.You name it, and they're becoming- -about the sofa, there's like a whole deviceset being embedded into a sofa, I'm like what?And smart homes, just think of all the control going on.   Yeah, yeah yeah.So, so these, but a lot of these are design slash mechanically driven product manufacturers or designers and so the electronics has to fit within that and as a result PCB designers more and more are being forced to partition the design into a multi-board system. So how do you think we're doing as an EDA industry and addressing that and giving them tools that are, you know, easy to onboard and get up to speed quickly, right?   They can't spend six months learning how to do really excellent multi-board design, so- -Exactly, so everybody, that's just it, every, everybody faces this multi-board challenge, but in the past, we're not the first company, we're not the first, Altium is not the first EDA company to provide a multi-board design solution, but we are the first in that range of the market where anybody can actually afford our, our tools. If they're a professional designer they can afford Altium Designer and it's pretty well known, and our mission has always been to include the technology people need for everyday kind of design, and advanced technology for design and not withhold that just because somebody is not an enterprise customer. I mean the enterprise has different needs around data management and workflow management, but from an actual design and computer-aided design perspective every PCB designer should have multi-board design capabilities because they all face the same problems, and so I think this is the first timethat in the mainstream we've seen anybody address this multi-board design issue with proper connectivity management and 3D modeling of the system to make sure everything's going to fit.So typically, if you, if you're a PCB designer, and you want multi-board capabilities,that's going to be, it's going to be a huge cost driver for the software at large, I'm not talking about Altium per-se but if you wanted to acquire that ability inside your EDA software it's expensive than, you're saying.   Yeah, up until now it's been very high-end packages that had this capability that we're, we're talking maybe ten times the licensing cost, but. Wow.But, I mean there's many different ways of doing it, and most people out there, even myself in my hobby context in my shed, I've done multi-board design systems, and so I realized, and Altium, you know we realized, that it's something everybody needs and we shouldn't withhold it and charge extra for it. It's, it's just, it is a mainstream problem and so the technology should be available to the mainstream. So, that the other way of doing it of course is how people aredoing it up until now if they don't have those tools. You have to create Excel spreadsheets or Google Sheets to maintain lists of pins on different connectors, which connector is where on the design. You have to create a hop, a high level or top level, I nearly said hop level. [laughter] You have to, I know, it's crazy but you have to, you have to do this kind of stuff because if you think about the actual problems associated with it there's, there's, there's a couple of different things. If you're doing a simple stacking design, you can reuse a board shape, for example. The boards will always, not always but maybe they will be the same shape. Think of an Arduino or a Raspberry Pi that has, has shields or capes or whatever they plug into it and they stack up vertically through the connectors and that's, that's a nice elegant way to prototype things, butto go to production it's a bit tricky, and if you're, if you're developing a multi-board system like that it's fairly straightforward, but most systems are not that straightforward, and the different PCBs within the overall product may be in different locations, different planes of orientation, and can interconnect with board to board connectors or cables and harnesses, and then you get into issues like, how do you, how do you manage the pin outs? That's a big one.Connection management is a big issue, with multi-board designs even if you're stacking one board on top of another and you have a header and a socket, a mating socket, most people don't even realize until this, the blue, magic blue smoke is coming out of the first prototype [laughter] that, well actually the female connectors pin out is numbered from looking top down on it, in terms of the library and the footprint in the library you start traditionally pin one is at the top left and you go anti-clockwise, but that means when that connector is on the bottom side of a board plugging into another board beneath it, it's mirrored.Yeah. And this very simple thing can wreak havoc on the design process and time-to-market so, so we needed to provide tools to prevent those kinds of problems.And I'm not a designer. I am, come from the fab and EMS side, so I'm honestly asking these questions, I'm not, but doesn't the ability of our software to do 3D help with that to visually giveyou a sense that it's flipping instead of just sort of imagining how it's gonna go together- It certainly does.-until it's physically in front of you?Yeah, it's really important to have that immediate visual feedback in whatever tools you're using, and if what you do is design anything, you need immediate visual feedback to get things right, and having that 3D modeling helps you align things, but the other side of this, the other area which is probably aside from incorrect pin assignments, one of the other areas that we noted in the industry that people struggle the most with is aligning connectors and aligning components that have some kind of outward expression on the actual product.So, in my, I think of audio gear all the time because I'm into that, right, but, so one example is if I were designing a new amplifier I'm going to have some potentiometers and other controls on the front panel and so I have an enclosure, I have a front panel that has markings, and it has holes, and that's designed in MCAD, but the PCB assembly has to align perfectly to that, and I may actually want to realign components to match external holes and cutouts in the enclosure, and the multi-board design editor actually allows you to do that, allows you to go into a mode where you can actually move individual components and there could be things like potentiometers, or that their main intent is connectors that have to interface with other mating connectors on other boards, and you can actually cause them to snap together so that on the other PCB design you've got absolute confidence that you can make that first prototype and the connector will be in the right place and other components won't interfere with it in 3D space. Yeah, I've seen some of you designers here in our office doing these, you know, rotating and showing, oh if I fold this over then this component is gonna run into that part or whatever I'm being able to just shift things slightly and it move kind of globally, is it's really fun to watch.It looks almost like a computer game to me, right? Yeah.But it's really great how you can move that and and see it mechanically, you know in that 3D space instead of, remember the old days of prototyping, going whoops, forgot about that, and it was completely built out and there's all these expensive parts and you would salvage what you can but some were just like going in the trash can, and   I actually have an interesting bit of Altium history trivia about that. Alright let's hear trivia, cool.because we had, we had that exact issue, we, some people who've been around our orbitfor a while will have, will remember that we used to do FPGA design stuff,  and we actually had a hardware design team, and their role was to design development boards for developing FPGA designs in Altium Designer, and those boards were modular so we had the Nanoboard 2 is the one on thinking of, we had this huge motherboard, and on top of that you had a daughter card that plugged right in that had, that could have different FPGAs you could try from different FPGA manufacturers, and we had another three different modules you could plug into different locations on the board and each had different input output options, and so during the design process of this we ran into issues with 3D clearance. There were some actual problems, this is a multi-board system, and back then the only way our hardware team were able to model this was to print the board designs that they did have in outlines out in 2D and cut those out and glue them one-to-one on bits of cardboard, corrugated cardboard.I would cut it all out of cardboard and glue with hot melt glue or hot snot we'd call it. [laughter] They'd use hot snot to glue the connectors in the positions where they would be on the final boards and plug them all together like this multi-board mock-up using cardboard, and the actual bulky components would be on it. That's funny.And it was so time-consuming and, too tempting sometimes to leave out some parts that should have been on that model but just, due to time constraints were left off, and I remember-Plus I'm thinking, and then the CEO walks by and thinks you're doing arts and crafts, I mean. Well, I mean it was necessary, but we actually had some boards that couldn't be plugged in in their first revision and had to be revised with a different bill of materials because there was, there were some power supply inductors that stuck out too far and when the whole assembly was together they, they seriously would not fit.So, it had, it's like, if only we'd had this then maybe we could have reduced the cost of the product, products, and so on. So there's a lot of, and as I was saying earlier I think it's inevitable that any professional designer will run into these sorts of problems at some point, the tools need to be provided for them.Well, I had the rare and cool opportunity to speak to Dave Warren one time on a Skype call from Australia, one of our original founders, and I was just trying to get a sense of who the company was and he just reminded me of like, a swashbuckling pirate, like give 'em the tools, you know like, he just he, you can tell he was so passionate about, nobody should pay these, you know, crazy prices for functionality. Whoever wants 'em should have them, by God. You know, in his Aussie accent like you and he cracked me up but I really, it really came through to me that he was about make sure that anyone who wants these tools can have them. That they're reachable and that, it's a fun story by the way. That's cool well that has been an undercurrent of the whole history since the founding and, to hear that straight from the horse's mouth is not at all surprising to me.I remember him sharing a similar story about when we acquired NeuroCAD in- Oh he told me about that, yeah. -the late 90's.So NeuroCAD was the first neural net based, you know routing technology. Yeah, he told me they were charging 118 grand for that software, and he said "we, so we bought it and we cut the" I'm doing like Scottish accent now, "we cut the bloody horns off it and gave it to the people." Yeah, they priced it-So, how much did you sell it for after that?It was $395 I believe. $395, after $118 grand.And the company that developed it sold maybe three or four licenses to a few big companies.We acquired the technology and start, immediately put the price at like, 395 or, you know, under$400 and it sold in the first month, it was over a million dollars of sales because it just, people wanted it they just couldn't afford it.   Well, we are out of time, but one last thing I want to thank you by the way for sharing all that.   Every time I talk I learn something amazing from you, Ben. So, on the fun side, I've always noticed, I've worked with PCB designers over 25 years plus, and something I noticed they all had in common is they have really interesting lives. I like to call it designers after hours. So Ben Jordan, what do you do after hours?Ooh, ooh that sounds risqué. Yeah no no, this is a G-rated podcast. I'm a very G-rated person after hours actually.I've always been into technology but I'm also from, I'm the youngest of six and from a very musical family so all my brothers and sisters were into music and played instruments and actually the reason I'm into electronics is because of my oldest brother, Les, he was a great guitarist but he was also an electronics technician and used to build his own tube amps and all sorts of cool stuff, so he gave me my first lessons in electronics and my first lessons in guitar right around the time, he bought me my first soldering iron actually for my eighth birthday and taught me how to solder.I burned myself on that thing many times and I loved every minute.I'm like, this was learning but it was, I've never looked back and then, and then right around when I turned 12 he bought me myfirst electric guitar and I haven't looked back on that either. I mean, we just, we are influenced by the world around us but sometimes in our lives we have kind of heroes, and he's definitely one of my biggest heroes and showed me this, this is, this was what my life was always going to be about.Electronics and guitar and, you know, and now I have a family too, so between, between family and work and, I squeeze hobby electronics and guitar in-between those, but it's very full and very fun. That's great. Well it was great having you and I'm sure we'll have you again 'cause you are a wealth of information on lots of subjects.   So, let's just wrap up our first podcast here. Well thanks everyone for listening in on this conversation with myself and Ben Jordan.Please remember to subscribe to this podcast and remember to always stay OnTrack!

What you invest in ACTUALLY matters and your shoes are no exception! In this episode, you'll learn the most common way today that peoples arches are collapsing! Plus I'm uncovering the truths about every shoe type and sharing the information that you need to know so that you can INVEST IN WHAT MATTERS!

Hey Punky Peeps, I'm Angela Bowen the host of Punky Power: An Unofficial Punky Brewster Podcast and Guess What? You're in for a treat it's a Punky Power Podcast Double Feature two podcast episodes in one, so sit back, get comfy and settle in for Punky Brewster S2E20: Changes Part 4 which aired on February 23, 1986. In this episode Simon Chillings performs a Rorschach inkblot test on the fake Punky, and based upon the results, he places the real Punky with a wealthy family. However, she does not take to high society very well. And S2E21: Changes Part 5 which aired on March 2, 1986. In this episode after a tearful reunion between Punky and Henry, the Buckworths plan to move to Europe. Henry, however, is working as hard as possible to rebuild his business and win Punky back. I'm not ashamed to admit I cried a few times over the two episodes, I also ranted and cheered too. My emotions went through the ringer! I hope you enjoy the two in one episode as much as I did while I recorded it and join me tomorrow as I conclude Season 2 with the finale another tearjerker S2E23: Accidents Happen which aired on March 9, 1986. My Brandon Tail Wag Episode Rating I'm giving Changes Parts 4 and 5 5 out of 5 Brandon Tail Wags 1. For Jules getting Punky taking Punky's side and enjoying her company and listening to her finally taking her back to Henry in the end. 2. Foxfire was a sweet horse. 3. Mr. Green giving Henry a personal loan to open his studio. 4. Punky trying to adapt to life with the Buckworths and the hilarious results like Brandon dressed like a girl with bows in his fur and a sparkly collar. 5. Punky getting adopted. Punky's Principles: Take children's feelings into consideration when they have to adapt to new surrounding like a new home with different rules then they're accustomed too. Don't just throw money at a person like it will fix it. Plus I'm pretty sure you can't take a foster kid out of the state let alone the country. Marry for love not convince. It took Punky to help Jules finally realize he was being treated unfairly by his wife he was able to put her in her place his wife and regain his self esteem. Chillings and Tiffany deserve each other since they're both rotten. Join me tomorrow as I cover S2E22 Accidents Happen the season finale of Season 2 which aired on March 9, 1986. In this episode Punky's dream is to become an astronaut when she grows up. When she sees the explosion of the Challenger Space Shuttle on TV, she is devastated.

Will Craft Beer have to compete with "Craft Weed"? CBS in Bottles...Yes please! An updated Oregon Trail for craft beer drinkers! My childhood is shattered!  Plus I'm all by myself (and no one was looking) this week...lucky you! lol THIS WEEK IN BEER REVIEWS Ted - Insetto by Stillwater Artisanal Ted - Ginga Root by Bad Seed Check out the: Current Beer List CONTACT US There are several ways to get in touch with us: The Brew Line: 708-316-7837 Email: underthesuds@gmail.com Watch the podcast production LIVE Wednesdays at 8 pm EST only on Twitch: http://www.twitch.tv/escapethyme PEOPLE YOU SHOULD KNOW Drew (Ratchrosphere): http://www.twitch.tv/ratchrosphere SUPPORT THE SHOW Donate to us on Patreon. Subscribe to the show in Apple Podcast. Subscribe on Stitcher. Subscribe in Google Play. Follow on Soundcloud. This program is part of the EscapeThyme Network!  Intro / Outro Song: Take the Arena - Technoaxe

Who wouldn't want more cash in the ol' bank account? Today I'm giving you 5 easy ways to save money on a vegan diet and lifestyle. Everything from where you're probably overspending, to building meals around cheap basics with maximum flavor. Plus I'm sharing how I recently celebrated my birthday, including what I do so that everyone eats vegan for the day and doesn't feel like they are missing out. Be sure to check out http://liveplanted.com/081-five-ways-save-money-vegan-lifestyle-celebrated-birthday-vegan-style/ for full show notes & more. Mentioned on the Show: ➜Happy Chicks Bakery: http://www.happychicksbakery.com/ ➜Last Year's 'How We Do the Holidays' Episode: https://soundcloud.com/liveplanted/042-how-we-do-the-holidays-as-vegans-minimalists-introverts-w-my-husband-eric ➜History of Veganism Episode: https://soundcloud.com/liveplanted/80-more-than-a-diet-a-lifetyle-with-a-history-with-dr-ian-mcdonald ➜The InstantPot (my fav for one pot meals!): https://www.amazon.com/gp/product/B01MFEBQH1/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&tag=livep0f-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B01MFEBQH1&linkId=e884df3c6a6d43250e22e49f932f3f47 ➜Larabars: https://www.amazon.com/gp/product/B007NMDY38/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&tag=livep0f-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B007NMDY38&linkId=6571f60b690a834b65532c72e514d9a8 ➜Liquid Aminos: https://www.amazon.com/gp/product/B0006Z7NNG/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&tag=livep0f-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B0006Z7NNG&linkId=a762ba9cf68be80851ea526b9ee1f795 ➜Harvest Salad Recipe (this recipe inspired my bomb fall lunch): https://www.pinterest.com/pin/AR8WzIaLQQf5X5wWIxKF7Au7IbjaSIZn30RF6YLhplQGrBK38k2-M9w/ ▶️ Let's get social! Instagram: www.instagram.com/liveplanted/ Twitter: twitter.com/LivePlanted Facebook: www.facebook.com/LivePlanted/ ✮Support the podcast- Give us a review & subscribe in iTunes (preferably a 5✮!) The more reviews, the greater chance someone else will hear the podcast. Or share the podcast on social media- let's get the word out!

Episode 41: Eight of Cups. In this short tarot tutorial, we'll examine some of the symbols and interpretations of the Eight of Cups. Plus I'm sharing the story of my personal relationship with this card. 

While scrolling facebook I had a rude reminder on how unkind people can be, a new vegan asking about fake meats was shamed and laughed at by over 186 comments. Hear my response to minds inquiring about fake meats and what I would have said to this guy wading into the waters of faux animal products. Also on this episode I share my best tips for creating the perfect acai bowl. How to get them creamy and dreamy, and how to save a little $$ on the ingredient list. PLUS I'm going to the Pittsburgh VegFest August 5th, if you're going and would like to meetup let me know. I'd love to put faces to names and meet some of my Pittsburgh peeps! Mentioned on the Show: ➜https://pittsburghvegfest.org/ ➜Kind Granola in Maple- https://www.amazon.com/gp/product/B00H1C7KNU/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&tag=livep0f-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00H1C7KNU&linkId=40a5205ee3bc362c26e6dcdf4a177048 ➜Gardein 'Chicken'- https://www.amazon.com/gp/product/B00B03WH6Q/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&tag=livep0f-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00B03WH6Q&linkId=9f8febe41e83ffd71d3ef32cd7eccc63 ▶️ Let's get social! Instagram: www.instagram.com/liveplanted/ Twitter: twitter.com/LivePlanted Facebook: www.facebook.com/LivePlanted/ ✮Support the podcast- Give us a review & subscribe in iTunes (preferably a 5✮!) The more reviews, the greater chance someone else will hear the podcast. Or share the podcast on social media- lets get the word out!

There are 6 available head coaching gigs in the NFL so let's recap what's happened in the journey along with previewing the wildcard playoff action this weekend. PLUS I'm a little slow to this one but I just started watching Game of Thrones so I'll be recapping the first season...and holy shit it's a great show. All this and more in the latest GuysGirl Show.

Today we have our first-ever episode on Insure-tech. Happily, it also turned out to be one of the most fun, funny and thought-provoking shows we've ever done. I'm pretty sure it's the first one where we've talked about the internet of things, and CRISPR gene research, transportation as a service, and drones. My fascinating guest is Caribou Honig, founding partner of QED Investors. QED is a venture fund cofounded by Caribou, Frank Rotman, and Nigel Morris, who first came together in the early days of Capital One. They have helped launch some great fintech companies - for instance LendUp and DriveFactor. Caribou's investments span an array of marketing, payments, and insurance technology companies, particularly where B2C customer acquisition drives the business success. He developed a passion for data-driven marketing when he led key marketing initiatives at Capital One, including responsibility for a $50 mm marketing budget, managing a 200-person underwriting operation, and cracking the code on digital credit card originations. Recent investments led by Caribou include, Remitly, TheMuse, and KNIP.  He also serves on the Advisory Council for the CFSI Financial Solutions Lab. As you'll hear in our conversation, moreover, he's a Renaissance man. He holds a bachelor's degree in Physics and Philosophy from Harvard University, an MBA from the Darden School of Business, and a JD from the University of Virginia School of Law. He and his wife have two children and, what he describes as two occasionally annoying dogs. Over the years He's taken time off to be Mr. Mom and to listen to the universe, as he puts it. And of course, he has an interesting name, which he'll explain in our discussion. I reached out to Caribou because I knew he was working in Insure-Tech, which has been on a slower track than other kinds of fintech but is starting to gain real traction. Caribou is Chairman of the InsureTech Connect, a new conference that's scheduled for October 5-6 in Las Vegas. I found our conversation incredibly interesting, especially in how insurance is being transformed by types of technology that have nothing to do with finance -- because its product is usually about managing risks in the physical world ranging from health to roofing materials to self-driving cars. As it turned out, about half of our talk is on insurance, and half is on his broader thoughts oninnovation, and also on regulation. He really sparked my own thinking on some of the tough regulatory issues, like how to resolve the conflicts between alternative data and fair lending disparate impact, and the pros and cons of state-based regulation, and his advice to regulators. Plus I'm stilling thinking about "parametric insurance" - skipping the adjudication process and agreeing in advance to let outside parameters - big data - determine the appropriate claim. New ideas, everywhere! Finally, for all you innovators in the audience, note that Caribou shares an open invitation to bring him interesting ideas.  I know you'll enjoy hearing him.   Vote for my SXSW Panel! Also, remember to vote to help get my Regulation Innovation panel selected for SXSW 2017 - it's at http://panelpicker.sxsw.com/vote/67829. My panelists will be Simple's Josh Reich, Adrienne Harris of the White House, and CFSI's CEO, Jennifer Tescher. We need your vote - voting is only open to  September 2. And please plan to come to SX in Austin.   Support Barefoot Innovation! Don't forget to send in your buck-a-show to support Barefoot Innovation -- and leave a review on ITunes. Support the Podcast Upcoming Shows Finally, come back next time. We have fantastic guests coming up, including Lauren Saunders of the National Consumer Law Center, Sam Hodges of Funding Circle, Colin Walsh of Varo, and Harvard professor Brigitte Madrian. See you soon!   Subscribe Sign up with your email address to receive news and updates. Email Address Sign Up We respect your privacy. Thank you!

Interview with Richa Hingle of http://www.veganricha.com and author of Vegan Richa's Indian Kitchen. Also Beyonce, Ben and Jerry, and a Beyond Meat contest you don't want to miss. PLUS I'm giving away a copy of Richa's book! Listen up! Show Notes: http://www.thesexyvegan.com/home/indian

My recipe for Beyond Chicken Florentine Omelet. PLUS I'm awesome at Mother's Day. http://www.thesexyvegan.com/home/mom

Because Easter is nearly upon us, I wanted to write about “renewal”. Easter time is a time of re-grouping for me; it feels like a reflective break to plan and reassess. Easter is traditionally a time of re-birth, re-centring and creating ourselves anew. In this show I am going to be talking about expanding into new directions, desires and projects. Shedding limiting beliefs and fears that have held you back and changing our consciousness to change our life. Plus I'm also going to be sharing some of the best things myself and some members of the community have experienced as a result of our healing journey.  For the next 7 days I am running an easter special - where you can access special bundle prices on all of my programs. You can take a look at them here: www.melanietoniaevans.com/easterspecial

We get a little serious this week on Cinephiles, as we tackle the documentary genre. The Boss Bitch, Jstebz joins us again for an insightful look into the death squads of Indonesia, classic recording studios, the marijuana industry and the good ol' MPAA. First of, we let Matty have the floor for a bit of a rebuttal on the stance he took on the Ghostbusters all female reboot during a recent League Cast, Jstebz would love to see Melissa McCarthy used in a sexier role and calls out Matty on his personal bias affecting other people movie choices for the Convicted Cinephiles episodes. Oh yeah, we get all sorts of cute and cuddly!   These are our Staff Picks!    Michaela is fresh off a bunch of Vancouver International Film Festival screenings and has a couple films in the must see variety and the return of a French new wave pioneer that may be best unseen. Mommy is a disturbing and controversial French-Canadian film dealing with delinquent kids, while Regarding Susan Sontag made her feel like she wasted her life. Goodbye to Language 3D, on the other hand, was possibly one of the only films of Jean-Luc Godard's career that had people going "Meh"   Stevil heads to Australia for his pick. A dusty tale of revenge set after the collapse of modern civilization, The Rover is a somber mix of great performances from it's lead stars, Guy Pearce and Robert Pattinson, and breathtaking cinematography. The films supporting star Scoot McNairy's name is endlessly fun for our panel to riff on and becomes the in joke for the rest of the show.   Jstebz staff pick is close in subject to her main pick for the episode. What happens when a happy go lucky stoner accidentally eats all of her psycho roomates "magical" cupcakes? Red eyed and high antics are abound in Smiley Face, starring Anna Faris. Hell, she even won a High Times award for it!   Anna Faris accepting her Stony Award for Smiley Face http://youtu.be/JGlq9HtUspk   Matty brings us a Netflix treat from a director that has given us numerous reasons to love his work. Stephen Chow returns, after giving us gems like Shaolin Soccer, Kung Fu Hustle and CJ7, with Journey to the West. Matty was delighted with how this inventive director handle this story about a demon hunter. This is also the first film in a projected trilogy.   Our topic is Documentaries. Here are our choices.   "I'm always in the mood for something new, so when the idea for a documentary cast came up, I picked a film that had interested me ever since I had first heard of it. The Act of Killing had been one of the nominees for best documentary last year, and I found its description both disturbing and intriguing. Although I knew the experience was most likely going to be uncomfortable, I just had to see this film." - @avidcinephile   "My pick was one of the last chosen, so when I heard the heavy subject matter of Michaela's pick and the driven activist nature of the Boss Bitch's, I kind of felt I wanted to elevate the mood. I also had a deep love for music documentaries but hadn't yet seen Dave Grohl's Sound City and now I'm happy to say that I've seen it and am looking to watch it again really soon. Gave me a new appreciation for the artists featured in this film and the albums that were produced. Plus I'm really excited about the new Foo Fighters album and the HBO series that is leading up to it's release. Rock and Roll!!!" - @thestevildead    "I chose The Union, firstly because I had never seen it, and because Cannabis prohibition is an interesting beast. As more and more evidence of the medical benefits of Cannabis is found and the recreational use of the plant is becoming widely acceptable and even legal in some places, this touchy subject is in our mainstream media almost every day. There is a lot of misinformation and negative stigma attached to the medical and recreational use of Cannabis, and I think that much of the fear surrounding Marijuana has been propagated by people in power for financial gain. This documentary, although maybe a little sensational at times, provides a lot of truth about the War on Drugs, specifically, Cannabis." - @jstebz_   "I will say it right from the start, I don't watch documentaries often. Most of the time the subject matter is dark and depressing (Michaela's pick kind of proves my point) and I watch films to escape from the world. So picking a doc in which the subject is intriguing and not soul crushing was hard. I love movies and I love music and Steve picked music, so I went with a interesting look into the draconian and flawed system of rating movies with This Film Is Not Yet Rated." - @mattydub604   What is your favorite documentary? Do you or did you enjoy our picks? Listen to the episode and let us know what you think in the comments below! We leave you with this amazing track from the Sound City recording sessions.   http://youtu.be/L2kGNdE0b5Q

Belgium do just enough; Algeria crush South Korea; and Portugal is still alive. Plus I'm sick and that sucks. ------ Intro/Outro Music is "Hasta Que Salga el Sol" (English: "Until Sunrise"), a Latin tropical pop song written by Don Omar.

Hey everybody! Thanks for downloading the latest episode of Just One of the Guys, the greatest Green Lantern podcast on the Two True Freaks feed. Here's hoping that there's never another Green Lantern podcast on the feed or I'll have to give away that title. Anyhow, I've got a could of comics to cover this week, starting with Green Lantern #113, the first part of the "Burning in Effigy" story that introduces the Firestorm knockoff and Green Lantern foe, Effigy. Yes, we finally find out what happend when you give a hipster douchebag superpowers after a seesion of alien abduction and probing, and it doesn't turn him into a hero. Plus I'm covering the second annual for the Green Lantern books, and this will take you back to the halcyon days of the early 90's, where DC thought chasing the Image style would be the best...IDEA...EVER!!! As you will hear, this annual is part of the Bloodlines crossover that introduced the world to some of the greatest heroes every to be produced by DC, like...Nightblade. A kid who can throw knives really well. And can regrow limbs in a Guy Gardner Warrior fashion. ... ... ... Oh who am I kidding, it's all kind of a train wreck. But it's marginally more enjoyable than last annual due to the artwork by aforementioned Guy Gardner Warrior artists Mitch Byrd and Dan Davis. So, unless you want to be left atop the Space Needle while your jerkwhistle boyfriend plays super villain, I suggest you grab your mp3 player of choice, download the show, and start to listening!Feedback for this show can be sent to: justoneoftheguyspodcast@gmail.comJust One Of The Guys is a proud member of the Two True Freaks! (http://twotruefreaks.com/main.php) family of podcasts, the best place on the internet to find shows about Star Wars, Star Trek, Comics, Movies, and anything else that the modern geek could ever want. If you are downloading the show through iTunes, be sure to leave a rating, hopefully a FIVE STAR RATING, because every rating we get helps grow the shows on the network! Thanks for listening, and be sure to come back next Friday for another episode of Just One Of The Guys: A Green Lantern Podcast.

Happy Friday, dear listeners, and thank you for downloading this episode of Just One of the Guys, the only show brave enough to use a song from the wife of Nickelback frontman Chad Kroeger as it's opening music. This time out the song isn't as annoying, but the issue of Green Lantern kind of is. Not only does Kyle have to deal with irate relatives of his ex-girlfriend Alex, an overly protective mother, but also one of the lamest villains to appear in the Green Lantern book, the Machine Messiah! Hair Metal Sonar seems sublimely nuanced compared to this. Plus I'm going to start looking at some books that came out during this run of Green Lantern, starting with Green Lantern Corps Quarterly #1, which features the introduction of one of the most fun, yet most underused Green Lanterns, Jack T Chance! Plus there's back up stories about Alan Scott, G'nort, Arisia, and...well, let's just call it what it is, an inventory story. But coming along for the ride this time out is the co-host of Better in the Dark along with Derrick Ferguson and author of Shadow Legion: New Roads to Hell, Mr Thomas Deja. Some criminal backsides are going to be kicked. So unless you want to have to take the sofa at Kyle's mom's place, I suggest you grab your mp3 player of choice, download the show, and get to listening! Yowza!!!Feedback for this show can be sent to: justoneoftheguyspodcast@gmail.comJust One Of The Guys is a proud member of the Two True Freaks! (http://twotruefreaks.com/main.php) family of podcasts, the best place on the internet to find shows about Star Wars, Star Trek, Comics, Movies, and anything else that the modern geek could ever want. If you are downloading the show through iTunes, be sure to leave a rating, hopefully a FIVE STAR RATING, because every rating we get helps grow the shows on the network! Thanks for listening, and be sure to come back next Friday for another episode of Just One Of The Guys: A Green Lantern Podcast.

Comedian Brad Oakes is my guest! He was diagnosed with type 2 diabetes in 2011 and is now in remission- inspiring stuff! We also find out the most ridiculous jobs listeners have had. Plus I'm cranky about chicks taking pics of their abs.

Jim, Brent, Puckett and Matt (with people who's names I have forgotten. Sorry) talk about stuff. I'll be honest, I forgot to take show notes again. Also, I work retail and it's holiday time, which is why this is late again. Plus I'm sick. Get off my case, you're not my real dad. God.For those of you reading this on an ipod or something that shows the description while you listen, here's a gift from me to you:8====D (_|_)Email the show at talkhard@littleheartrecords.com.Happy Krampus.