Podcasts about preloading

Author and nutritionist Terri Chrisman shares powerful insights on food, cravings, and simple changes that can transform your health—starting with breakfast.”In this episode, CJ sits down with Terri Chrisman, a renowned speaker, podcaster, author, and board-certified nutritionist with the American College of Lifestyle Medicine. Terri is the founder of the Fabulous Health Show podcast and fabuloushealth.net, where she shares evidence-based insights to help people reclaim their health through practical, sustainable choices. With warmth and clarity, she breaks down the science behind how food affects our energy, mindset, and long-term well-being—offering hope and strategies for anyone ready to make a change.Terri is also celebrating the release of her new book, Fabulous Health: A Simple Plan to Get Well and Stay Well, where she shares her step-by-step approach to preventing chronic disease and creating lasting lifestyle transformation. In this conversation, she introduces powerful concepts like “Preloading”—eating nutrient-rich veggies first to send fullness signals to the brain—and explains the “Bliss Point,” the engineered combo of sugar, fat, and salt that makes processed foods addictive. “It's not your fault,” she says, “your brain remembers the pleasure before the bite even happens.” She also touches on the idea of “Dose Response”—the amount of a certain food it takes to trigger a negative (or positive) reaction in your body—urging us to observe how we feel after eating and to let our bodies guide our choices.CJ and Terri explore what it means to truly listen to your body—asking how you feel 30 minutes after eating—and share practical ways to shift your habits without feeling deprived. Terri outlines three simple, life-changing principles: Start where you are, swap out ingredients for healthier versions, and try one new thing every day. Whether it's plant-based milk, whole grains, or a veggie you've never tried, every small change matters.This episode is packed with grounded wisdom and loving encouragement. As Terri puts it, “One small change can improve your life.” Tune in, get inspired, and take the next step on your wellness journey—one conscious bite at a time.For more information on Terri, visit fabuloushealth.netBuy Fabulous Health Book from Amazon here: https://amzn.to/45fF14yPick up a signed copy here (USA only) https://fabuloushealthbook.netJOI plant milk bases https://addjoi.com/fabuloushealthUse code FABULOUSHEALTH for 10% offWant to learn more about CJ Miller? Check out his Spiritual Artist Retreats, 1:1 Personal Coaching, and Speaking Engagements at www.spiritualartisttoday.com. His retreats are designed to help you reconnect with your Creative Intelligence and express your true artistic voice. You can also find his upcoming schedule there, and his book, The Spiritual Artist, is available on Amazon.

Is your app feeling sluggish? Scott and Wes break down the biggest performance bottlenecks—like bloated assets, slow databases, and waterfall requests—and share easy wins to make your site feel lightning fast. From smarter caching to preloading tricks, these tips will have your app zipping along in no time! Show Notes 00:00 Welcome to Syntax! 00:58 Brought to you by Sentry.io. 02:01 What makes apps slow? 02:10 Loading too much. 03:26 Slow database work. 04:04 Slow server. 04:54 Waterfall requests. 06:34 How do I know what is slow? 06:45 Web vitals. 12:50 Streaming. 14:05 Network tab. 18:18 Performance tab. 22:53 Caching. 22:59 Client-side caching. 23:38 Server-side caching. Valkey.io. Redis.io. 25:40 Local data. 26:11 Gzip. 29:23 CDN. 30:57 Images. Cloudinary. Cloudflare Images. Imgix. Vercel Images. 31:08 Serving. 34:16 Compressing. 35:06 Ship fewer images. 35:50 Loading JS. Async vs Defer Attributes. 37:00 CSS. 38:28 Preloading & Prefetch. 39:40 Preloading on hover. 41:44 Ship less code. 43:49 Icons Nucleo App. 47:01 Fonts Tolin.ski. 51:13 Sick Picks + Shameless Plugs. Sick Picks Scott: Skywalkers on Netflix. Wes: Oxo Swivel Peeler. Shameless Plugs Scott: Syntax on YouTube. Hit us up on Socials! Syntax: X Instagram Tiktok LinkedIn Threads Wes: X Instagram Tiktok LinkedIn Threads Scott: X Instagram Tiktok LinkedIn Threads Randy: X Instagram YouTube Threads

What's the deal with Zero Sync? Scott and Wes dive into this cutting-edge database tech, exploring its real-time interactivity, blazing-fast performance, and how it stacks up against the competition. Plus, they break down setup, querying, authentication, and whether it's ready for prime time. Show Notes 00:00 Welcome to Syntax! 01:59 Brought to you by Sentry.io. 02:21 Today's agenda. 02:52 What is Zero Sync? The Docs. InstantDB. 07:02 Zerobugs loading speed. 11:04 Real-time interactivity. 11:38 Why is it different? 12:11 How to get it set up. 12:58 Querying Data. 16:22 Writing data. 16:31 Upsert. 17:39 Authentication and permissions. Johannes Schickling Ep 767. 19:27 Preloading. 19:41 Migrations and deployment. 20:17 Some extras. 21:16 CreateSubscriber. 23:08 Can you use this today? Zero Syn Roadmap. Scott's YouTube Video. Hit us up on Socials! Syntax: X Instagram Tiktok LinkedIn Threads Wes: X Instagram Tiktok LinkedIn Threads Scott: X Instagram Tiktok LinkedIn Threads Randy: X Instagram YouTube Threads

Anthony Alaribe, co-founder of API Toolkit, discusses the power of the browser for building data-heavy applications. He talks about myths around single-page apps versus multi-page apps, leveraging tools like HTMX and Workbox, and the significance of browser-native features for interactive web development. Links https://htmx.org https://tonyalaribe.medium.com https://x.com/tonialaribe https://github.com/tonyalaribe https://www.linkedin.com/in/anthony-alaribe-293a41bb We want to hear from you! How did you find us? Did you see us on Twitter? In a newsletter? Or maybe we were recommended by a friend? Let us know by sending an email to our producer, Emily, at emily.kochanekketner@logrocket.com (mailto:emily.kochanekketner@logrocket.com), or tweet at us at PodRocketPod (https://twitter.com/PodRocketpod). Follow us. Get free stickers. Follow us on Apple Podcasts, fill out this form (https://podrocket.logrocket.com/get-podrocket-stickers), and we'll send you free PodRocket stickers! What does LogRocket do? LogRocket provides AI-first session replay and analytics that surfaces the UX and technical issues impacting user experiences. Start understand where your users are struggling by trying it for free at [LogRocket.com]. Try LogRocket for free today.(https://logrocket.com/signup/?pdr) Special Guest: Anthony Alaribe.

Join us in this episode as we delve into new performance features in Chrome DevTools with Umar Hansa. Learn about preloading, debugging techniques, and how to optimize website performance by focusing on key metrics. Links https://umaar.com https://x.com/umaar https://github.com/umaar https://www.youtube.com/c/UmarHansa https://www.linkedin.com/in/umarhansa https://www.tiktok.com/@umarhansaofficial https://dev.to/umaar https://www.debugbear.com/blog/fix-web-performance-devtools We want to hear from you! How did you find us? Did you see us on Twitter? In a newsletter? Or maybe we were recommended by a friend? Let us know by sending an email to our producer, Emily, at emily.kochanekketner@logrocket.com (mailto:emily.kochanekketner@logrocket.com), or tweet at us at PodRocketPod (https://twitter.com/PodRocketpod). Follow us. Get free stickers. Follow us on Apple Podcasts, fill out this form (https://podrocket.logrocket.com/get-podrocket-stickers), and we'll send you free PodRocket stickers! What does LogRocket do? LogRocket provides AI-first session replay and analytics that surfaces the UX and technical issues impacting user experiences. Start understand where your users are struggling by trying it for free at [LogRocket.com]. Try LogRocket for free today.(https://logrocket.com/signup/?pdr) Special Guest: Umar Hansa.

Preloading hydration in the days heading into a race is important but getting an IV Infusion isn't the best way to do that - listen to find out why and learn what IS the best way to preload! Listen at www.thecoachamyandcoachlizshow.com or wherever you get your podcasts. Thanks so much for listening.

Ever felt swamped by a flood of new ideas and hobbies, only to find yourself too overwhelmed to take action? We get it. David recounts a day filled with ambitious plans for spirituality and health, which turned into a cluttered mess of unfulfilled aspirations. Suzy and David navigate the intricate concept of preloading—how it can be a double-edged sword that leaves you paralyzed by possibilities. Learn practical tips to balance inspiration with action and prevent that dreaded burnout, making sure your journey toward self-improvement remains productive and enjoyable.Our conversation then shifts to overcoming trauma and building resilience. Hear powerful survivor stories, including one listener's courageous shift from living in fear to embracing life's uncertainties with open arms. Discover how trauma-induced coping mechanisms can lead to exhaustion and the vital role of mindfulness and community support in healing. Finally, we rally our community—yes, that's you!—to engage, share, and leave your mark on our growing platform. All this, plus a fun debate about kale, awaits you in this enriching episode.#podcast #mentalhealthSupport the show

For most of my life I spent my nights staying up late and waking up feeling low on energy and unmotivated. I graduated as a civil engineer and got a job, masking my depression with the success that I was achieving as an engineer.   About 5 years ago, the anguish was unbearable and I needed to change something. I left my job and traveled around the world. During this time, I learned invaluable lessons about myself and nature and discovered a great passion for health which led me to an interest in quantum physics and biology.   Since then, I started to change my quantum environment, my thoughts and light diet. This has led me to completely transform my mornings, my energy levels and eventually my life.   Today, I am fully dedicated to researching and developing innovations to help humanity achieve greater well being on the planet. I happily fill my role in VivaRays as the research and development manager, capturing the great intelligence of nature and manifesting it into our lives.   Viva Rays Website: Use Code ITP for a discount    https://vivarays.com/   Work With Me: Mineral Balancing HTMA Consultation: https://www.integrativethoughts.com/category/all-products  My Instagram: @integrativematt My Website: Integrativethoughts.com   Advertisements:   Valence Nutraceuticals: Use code ITP20 for 20% off https://valencenutraceuticals.myshopify.com/   Zeolite Labs Zeocharge: Use Code ITP for 10% off https://www.zeolitelabs.com/product-page/zeocharge?ref=ITP Magnesium Breakthrough: Use Code integrativethoughts10 for 10% OFF https://bioptimizers.com/shop/products/magnesium-breakthrough Just Thrive: Use Code ITP15 for 15% off https://justthrivehealth.com/discount/ITP15 Therasage: Use Code Coffman10 for 10% off https://www.therasage.com/discount/COFFMAN10?rfsn=6763480.4aed7f&utm_source=refersion&utm_medium=affiliate&utm_campaign=6763480.4aed7f   Chapters: 00:00 Introduction and Living in Alignment with Nature 11:23 The Importance of Awakening the Body Properly 27:36 Optimizing Sunlight Exposure 38:06 Balancing Light and Darkness 43:36 Preloading on Infrared and Building Melanin 44:33 The Profound Photosynthesis of Humans 48:09 Reconnecting with Nature for Optimal Health 50:01 Vivarays: Optimizing Light Exposure for Better Health 01:05:29 The Importance of Filtering Blue Light   Takeaways: Our modern lifestyle, filled with artificial light, disrupts our natural rhythms and negatively affects our well-being. Aligning ourselves with nature's light and dark cycles is crucial for optimal health and vitality. Exposure to sunlight, especially in the morning, helps regulate our hormones, improve sleep, and enhance focus and productivity. Melanin plays a vital role in absorbing and utilizing light energy for cellular work. Using tools like the Circadian Lifestyle app and VivaRays glasses can help optimize our exposure to sunlight and minimize the negative effects of artificial light. Humans photosynthesize at a deeper level than plants due to the photoelectric effect. Our bodies interact with light on a cellular level, and we have a greater capacity to absorb and utilize light than plants. Living in environments that disrupt our circadian rhythm can lead to chronic diseases and other health issues. Vivarays' glasses are designed to filter out harmful blue light during the day and create a natural light environment at night, optimizing our light exposure for better health and well-being.   Keywords: light, biology, artificial light, natural rhythms, well-being, health, mindset, nature, sunlight, dark cycles, melanin, light, photosynthesis, photoelectric effect, circadian rhythm, nature, Vivarays, glasses, blue light, health, well-being  

In this episode of the Young Dad podcast, the hosts discuss various topics including their sponsors, their favorite basketball teams, the NBA playoffs, and the WNBA. They also talk about the impact of players like Caitlin Clark and Kelsey Plum in the WNBA and the drama and storylines that make the league exciting to watch. The hosts also share personal stories and aspirations for their children's future careers. Traveling with young children can be intense, but there are strategies to make it easier. Bringing snacks, games, and toys packed in their own bag can help keep kids entertained. Preloading tablets with movies and games can also be helpful, as well as downloading content for offline use to avoid paying for Wi-Fi. Setting limits on how much stuff kids can bring can help prevent overpacking. It's important for parents to be present and patient with their children, especially during important moments like sports games. Balancing personal and parental responsibilities is key, and understanding each child's love language can help strengthen the parent-child bond. Takeaways The hosts express their gratitude to their podcast sponsors and discuss their favorite basketball teams. They talk about the NBA playoffs and the performance of players like Nikola Jokic and Luka Doncic. The hosts highlight the excitement and drama in the WNBA, particularly the impact of players like Caitlin Clark and Kelsey Plum. They share personal stories and aspirations for their children's future careers. When traveling with young children, bring snacks, games, and toys to keep them entertained. Preload tablets with movies and games and download content for offline use to avoid paying for Wi-Fi. Set limits on how much stuff kids can bring to prevent overpacking. Be present and patient with your children, especially during important moments like sports games. Balance personal and parental responsibilities and understand each child's love language to strengthen the parent-child bond. Chapters 00:00 Podcast Updates and Sponsor Shoutout 03:10 The NBA Expansion and Seattle Sonics 05:34 NBA Playoffs and Basketball Discussions 26:03 The Joys and Challenges of Raising Children 33:34 Navigating Parenthood: Balancing Personal Growth and Parenting Responsibilities 50:00 Understanding the Love Languages of Children Support the Pod! Subscribe to the Newsletter and find all the deals, specials, promos and partners of Young Dad Podcast on our Link.Tree- ⁠⁠⁠https://linktr.ee/ballboyblog⁠⁠ Joon App: Discount code: YNGDAD Listener Link: ⁠⁠joonapp.io/youngdad⁠⁠ Make sure to like, follow, subscribe, leave a review and show your support --- Support this podcast: https://podcasters.spotify.com/pod/show/youngdadpod/support

A police study of drinking behaviour - sparked by a string of violent and sexual assaults in Wellington - points much of the blame on people preloading on cheap booze before hitting the town. Guyon Espiner spoke to Corin Dann.

Hello everyone. Welcome to the 100th episode of The Matchbox Podcast powered by Ignition Coach Co. I'm your host, Adam Saban, and on this week's episode Drew and Kaitlyn took the lead as I was out of town on business. They answer questions on gravel racing group dynamics and how to go about balancing electrolyte replacement to avoid cramping, along with some thoughts on dialing in your nutrition.   Speaking of nutrition, today's show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.   As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with email title The Matchbox Podcast or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let's get into it!   For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox   https://www.youtube.com/channel/UCnvEDN2A2ZjhNHb6uxh84PQ https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/    The following was generated using Riverside.fm AI technologies   Summary In this episode of the Matchbox podcast, PRJT D1ZL CLTV and Kaitlyn Maddox discuss various topics related to endurance racing. They provide advice on how to balance effort in larger groups during races, particularly in relation to the Unbound Gravel race. They also discuss strategies for reducing electrolyte loss and cramping during longer races and rides. In this conversation, Kaitlyn and PRJT discuss the importance of electrolyte intake for athletes, particularly endurance athletes. They emphasize the need for proper hydration and the role of sodium in preventing cramps. They also discuss the importance of testing different drink mixes and training the gut to handle higher carbohydrate intake. The conversation provides practical tips for athletes to optimize their performance and avoid GI distress.   Keywords endurance racing, Unbound Gravel, group riding, effort, electrolyte loss, cramping, electrolytes, hydration, sodium, cramps, drink mixes, carbohydrate intake, GI distress   Takeaways Balancing effort in larger groups during races can be challenging, but it's important to consider your goals and the distance of the race. For longer races, it's recommended to start conservatively and gradually increase effort as the race progresses. Cramping during endurance events can have multiple causes, including electrolyte loss and muscle fatigue. Getting tested for sodium levels and adjusting electrolyte intake accordingly can help prevent cramping. Preloading with electrolyte supplements before a race can also be beneficial. Proper hydration and electrolyte intake are crucial for athletes, especially endurance athletes. Sodium plays a key role in preventing cramps, and athletes should not be afraid to consume salt. Testing different drink mixes and finding the one that causes the least GI distress is important. Training the gut to handle higher carbohydrate intake can help improve performance.   Titles Balancing Effort in Larger Groups During Races The Importance of Goal Setting in Endurance Racing Sodium: The Key to Preventing Cramps Training the Gut for Higher Carbohydrate Intake   Sound Bites "Balancing effort in larger groups going fast, but feeling like I wasn't working hard enough." "The longer the race, the more cautious you have to be." "If you're gonna go to a group at the end, you gotta be confident in your sprint." "Just salt your food too. Pays better." "Salt is bad for you, but as an athlete, if you're a high sodium sweater, then I don't exactly think I need to cut it out of my diet that much." "I'd say more is better."   Chapters 00:00 Introduction and Unbound Gravel Racing 01:26 Balancing Effort in Larger Groups During Races 13:49 Strategies for Reducing Electrolyte Loss and Cramping 23:25 The Role of Sodium in Preventing Cramps 24:22 Testing and Finding the Right Drink Mix 28:13 Dealing with GI Distress and Carbohydrate Intake

It's been called the "antitrust trial of the century" - U.S. v Google, the DOJ and state AGs' case against Google's alleged search monopoly. In this episode, we asked three of the top antitrust trial lawyers in the country to listen to the closing arguments in the case and talk about the tactics and strategies of both sides, the effectiveness of their arguments, and potential implications for ongoing antitrust cases against Amazon, Apple, and Google. With special guests: Tara Reinhart, Partner, Skadden, Arps, Slate, Meagher & Flom LLP, Kalpana Srinivasan, Managing Partner, Susman Godfrey LLP, and Dan McCuaig, Partner, Cohen Milstein Sellers & Toll PLLC Related Links: Transcript of the closing arguments Hosted by: Anant Raut, Host, Trust and Trade and Christopher Graham, Associate, Sullivan & Cromwell LLP

On this episode of the Dr. Tyna Show, I brought my friend Angelo Keely back on for a second round for a very important discussion on muscle and aging. Angelo's previous appearance on the show “Amino Acids and Why You Need Them” where we covered protein and amino acid nutrition was an audience favorite. Essential amino acids, or EAA's as they're commonly referred to, have continued to grow in popularity since that show aired. Considering the growing interest in the subject and debates about their efficacy and usefulness, I wanted to invite Angelo back to sort through what's legit and what's hype when it comes to the science of EAA's. To Try Kion go to getkion.com/DRTYNA for 20% off Check out Angelo and KION: Instagram  Website On This Episode We Cover: 00:46 - Welcome back Angelo Keely 01:13 - Amino Acid updates 03:06 - Muscle mass is your insurance 05:13 - Strength training and protein 12:20 - What amino acids are and why they're important 17:22 - The correct ratio of amino acids 18:17 - Branch chain amino acids 20:56 - Non essential amino acids 25:22 - Aging, trying to lose weight, and building athletic performance  28:59 - Impact of aging 30:38 - Backing it up with good nutrition 31:31 - Navigating health studies and research 38:47 - Preloading and prioritizing protein 45:35 - Muscles are the reservoir of amino acids for the rest of your body 49:10 - Amino acids and exercise 54:25 - The right dosage 58:35 - Stress response and anabolic resistance 01:02:13 - Affordability 01:05:49 - What to look for in a supplement 01:12:36 - Concluding thoughts Sponsored by: Kion - go to getkion.com/DRTYNA for 20% off Further Listening: EP. 87: Amino Acids + Why You Need Them w/ Angelo Keely Disclaimer: Information provided in this podcast is for informational purposes only. This information is NOT intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product. Do not use the information provided in this podcast for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or other supplement, or using any treatment for a health problem. Information provided in this blog/podcast and the use of any products or services related to this podcast by you does not create a doctor-patient relationship between you and Dr. Tyna Moore. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent ANY disease.

In this episode, host Jason Garrett John interviews Claire Shorenstein, a board-certified sports dietitian and ultra runner. Claire shares her journey into running and distance running, as well as her transition to trail running. She also discusses her interest in nutrition and becoming a dietitian. The conversation covers topics such as carbohydrate intake and absorption, fiber and nutrition for races, electrolyte intake and hydration, carb loading, and pre-race nutrition strategies. The episode concludes with a discussion on approaching keto and carnivore diets for athletes. The conversation explores the negative impacts of low carbohydrate availability and the importance of energy and carbohydrate intake for endurance athletes. It discusses the concept of Relative Energy Deficiency in Sport (REDS) and the potential health consequences of underfueling. The conversation also delves into the unhealthy relationship many individuals have with food and the role of nutrition coaching in addressing these issues. It emphasizes the importance of blood work and tracking various aspects of health and performance. The conversation concludes by highlighting the need to manage expectations and focus on overall health rather than solely on nutrition. Takeaways Carbohydrate intake is crucial for endurance athletes, and the recommended range is 60-90 grams per hour during exercise. Fiber intake should be reduced before a race to avoid gastrointestinal issues, but it should not be completely eliminated. Preloading with sodium and fluid the night before a race can help optimize hydration status. Weight gain and bloating during carb loading are normal and indicate well-stocked energy stores and hydration. Approaching extreme diets like keto and carnivore should be done with caution, and individual experiences and preferences should be taken into account. Low carbohydrate availability can have negative impacts on performance, recovery, and overall health for endurance athletes. Relative Energy Deficiency in Sport (REDS) or low energy availability can lead to various health issues. Many individuals have an unhealthy relationship with food, and nutrition coaching can help address these issues. Blood work and tracking various aspects of health are important for optimizing performance and overall well-being. It is important to manage expectations and focus on overall health rather than solely on nutrition. Claire's website: https://www.eatforendurance.com/ Instagram: @EatForEndurance --- Support this podcast: https://podcasters.spotify.com/pod/show/thetrailtrashcast/support

Labs are super important, but are they being over done? Recreational compounds Vs Gear on lab work, Avoiding hair loss "on", How does gear speed healing? Should you pre-load your pins? TIME STAMPS BELOW DNS Podcast with Dave Crosland, Scott McNally Ft Victoria Felkar This Program is for Educational Purposes. See your Dr for any medical concerns

Rock talks to Cory Gilday, Dynamic Strength & Conditioning Leader at Texas A&M International University, all about program design and more. Click subscribe and enjoy the conversation. TIME STAMPS 0:30 Cory's extensive background 5:30 Working with Air Force Special Ops 9:30 Training Shaquille O'Neal 14:00 Dynamic S&C leader 17:30 Duplicating yourself with interns 21:00 Training all sports 26:00 Preloading on game day 30:00 Small environment programming 34:00 Influenced by Mike Boyle 38:00 Standardized warm up 44:30 Get so many things from the overhead squat 46:45 Benefits of loaded carries 49:30 We undervalue ourselves GETO TO KNOW CORY GILDAY LINKEDIN: https://www.linkedin.com/in/cory-gilday-ms-cscs-rscc-d-ab7b213/ TEXAS A&M INTL: https://www.tamiu.edu/ GET TO KNOW ROCKY SNYDER MEET: Visit the Rocky's online headquarters: RockySnyder.com READ: Grab a copy of his new "Return to Center" book: ReturntoCtr.com INSTA: Instagram fan, check him out at https://www.instagram.com/rocky_snyder/ FACEBOOK: https://www.facebook.com/rocky.snyder.77 LINKEDIN: https://www.linkedin.com/in/rocky-snyder-cscs-cafs-nsca-cpt-a77a091/ TRAIN WITH ROCKY WORKOUT: Want to meet Rocky and get a private workout: https://rockysfitnesscenter.com/ INSTA: https://www.instagram.com/rockysfitnesssc/ FACEBOOK: Facebook.com/RockysFitnessCenter

Preloading classes has data storage limits. Peloton's University of Michigan bikes will be sold to the public.  Peloton hit with a new patent lawsuit.  The Hustle wrote about attempts to stop cheating in virtual cycling.  Peloton Names SVP of Apparel.  Matty Maggiacomo gets engaged.  Cody Rigsby is officially a New York Times Bestselling Author.  Ross Rayburn has a book coming out.  Mariana Fernandez announces her fertility journey.  Leanne Hainsby commemorates a year since chemo began.  Robin Arzon featured in Time Magazine.  Ben Alldis to run the London Marathon.  Jeffrey McEachern finished Berlin Marathon with amazing time. Jess King gets a mention on Grimy Goods.  The latest artist series features Thomas Rhett.  Chelsea Handler is a Peloton member.  Matt Wilpers' Saturday ride music requests transition from PZP to Team Wilpers. Alex Toussaint taught a double-header.  Susie Chan to appear at Cheltenham Literature Festival.  TCO Top Five. Kendall Toole had a new Spiritual Gangster collaboration.  This week at Peloton.  Birthdays - Nico Sarani (10/03)     All this plus our interview with Jacob Morgan!   Love the show? Subscribe, rate, review, and share! https://www.theclipout.com/ See omnystudio.com/listener for privacy information.

Doing quotes and proposals doesn't need to be a painful process.Tips for faster estimates:Create standard base pricing for common items like bouquets, bouts, corsages etc.Have an a la carte flowers program to reference.Pricing installations per square foot.Creating basic recipes for estimate guidance.Download our pricing guide at thefloralhustle.com/pricingTips for faster proposals:Preloading rental inventory into foldersPreload in and make a go to flower folder.Curating your rental inventory to compliment each other. Download out top rental inventory guide at thefloralhustle.com/rentalHave a template for your proposals.Have commonly made items to copy and past into a proposal.

I'm back with an expert-packed panel to explore the intersection of technology and the accounting industry. In this episode, the panel discusses various topics centering on AI and the emergence of ChatGPT.We dive into the importance of gender-neutral pronouns in the tech space to foster inclusivity and diversity in accounting. We evaluate the accuracy of ChatGPT and highlight its strengths and limitations for accounting tasks. If you're looking for practical strategies to help you utilize this emerging technology in your accounting practice, look no further!The panel speculates on the future of the accounting profession, considering whether AI and automation could replace us. The truth is that AI may replace some jobs in the field; adaptability and upskilling are crucial for staying relevant.We also consider the legal implications for tax preparers using AI in their processes. Remember, ChatGPT can only utilize information up to a certain point. However, tax regulations and compliance requirements continue to change. Still, this new technology is revolutionizing tax prep by improving efficiency and accuracy! Tune in for all of the considerations and best practices.What you'll hear in this episode:[2:28] Welcome to the show. [9:09] The importance of gender-neutral pronouns in tech. [14:56] What do you think about the accuracy of Chat GPT? [18:30] Preloading prompts for Chat GPT[25:28] Creating baseline content and expanding on it.[32:13] What is technical insight and how does it work? [35:44] What do you think is going to replace accountants in the future? [40:39] What's going to happen to the jobs that are going to need to be done with lists and spreadsheets? [44:00] What are the implications for tax preparer's from a legal perspective? [50:50] How the technology is going to change the world of tax audits.Connect with Scott Scarano on LinkedIn @Scott Scarano Check out Scott's Podcast Accounting High Connect Randy Johnston on LinkedIn @Randy JohnstonCheck out K2 Enterprises for your accounting needs https://www.k2e.com/Connect with Kelly Mann on LinkedIn @Kelly MannCheck out AuditMiner so you can streamline your auditing process for your CPA firm https://auditminer.com/Connect with Jeremy Wells on LinkedIn @Jeremy WellsCheck out Jeremy's podcast The CPA Advisory ShowCheck out JWellsCFO for scaling your agency tax stress-free

 In part one of this two-part series on Body Bags we delve into the assassination and autopsy of President Abraham Lincoln.  Hosts Joseph Scott Morgan and Dave Mack analyze the character and motivations of John Wilkes Booth, the layout of Ford's Theater, and the negligent behavior of John Parker, assigned to protect the president. They provide a fascinating explanation of the Philadelphia Deringer's firing mechanism, including its unique preloading process and firing sequence as well as going into Booth's meticulous planning, highlighting his knowledge of the play's comedic timing, Lincoln's potential focus on the orchestra pit, and the painstaking preparation involved in using the Deringer. Throughout this captivating episode, listeners uncover the chilling details and lasting impact of one of the most infamous moments in American history. Time-codes: 00:25 - JoScott's surprise at visiting presidential assassination locations. 01:30 - Description of Ford's Theater and the assassination scene. 02:20 - Introduction of Lincoln's assassination and autopsy topic. 06:10 - Discussion of access to the president during Lincoln's time. 07:10 - How did Booth gain access to Lincoln's box at Ford's Theater? 08:45 - Lincoln's well-publicized attendance at the theater. 10:35 - Comparison of past and present presidential security measures. 11:10 - John Parker, the inept officer assigned to protect Lincoln. 13:40 - Background on John Wilkes Booth and his Southern cause support. 16:00 - Long-lasting impact of Lincoln's assassination on the country. 18:15 - Specifics of the weapon used by John Wilkes Booth. 21:35 - Importance of caliber and limitations of Booth's weapon. 23:40 - Preloading the Philadelphia Deringer and its hammer mechanism. 24:55 - Comparison of the Deringer's firing sequence to modern weapons. 26:20 - Demonstration of the Deringer's firing sequence and sound. 27:10 - Proximity of Booth to Lincoln when he fired the weapon. 27:50 - Booth's understanding of the play's comedic timing and assassination planning. 29:40 - Discussion of Booth's planning and escape plan. 30:30 - Process of loading the Derringer and importance of seating the bullet properly. 32:15 - Please join us next time for part two!See omnystudio.com/listener for privacy information.

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Dr. James DiNicolantonio shares amazing tips about how salt, hydration and sauna strategies can help improve strength and exercise performance.  Support your Exercise Performance with the new Electrolyte Stix by MYOXCIENCE Nutrition: Save with code podcast at checkout Get Jame's New book Win: Time Stamps 03:15 Maintain your muscle and cardiovascular health through exercise. Reduce the risk of sarcopenia with resistance training, 30 – 60 min 3 – 4 times per week. Running at 60 – 70% of your max heartrate boosts your endurance. HIIT or super maximal interval training 2 – 3 times per week helps your cardiovascular system. 07:10 Preloading with salt and fluids is 10 to 20 times better than other supplements. Dosing salt correctly, allows you to exercise up to 20 minutes longer. Beta alanine allow you to vigorously exercise 1 to 2 minutes longer. 07:40 The main benefit from preloading with salt and fluids is from the boost in blood volume prior to vigorous exercise. You have an 8 to 10% drop in blood volume within 5 minutes of vigorous exercise.  The biggest adaptation during vigorous endurance exercise is the attempt to increase baseline blood volume. 08:54 Elite athletes have a 40% increase in blood volume over typical males and females. High doses of salt and fluids should be reserved for just prior to competition. 10:32 Dehydration acclimation, inducing mild amounts of dehydration multiple times, can help build blood volume. 12:05 Before a typical workout, you can ingest 1,000 mg of sodium and 10 to 16 ounces of fluid. High levels used for competition would be 3,000 to 4,300 mg of sodium and about 26 ounces to 33.8 ounces of fluid. This matches to saltiness of your blood. 13:40 Increased blood volume increases cardiac output, decreases oxygen demand on the heart and gives you a larger volume to dissipate heat. We lose blood volume to sweat. You can better pull waste from your cells and better deliver nutrients. 15:30 Sauna therapy is similar in metabolic adaptations to dehydration therapy. When you become heat activated, your baseline core body temperature becomes lower. You have a larger pool to soak up heat. You can train and perform longer before the enzymes that produce ATP start shutting down. 16:05 When you are heat activated, your sweat becomes more dilute. You lose fewer electrolytes. The diluted sweat evaporates faster, so your cool faster. 16:34 To become heat activated, you need to do a sauna session every day for 2 weeks or so, raising your core body temperature to 101.3 and maintain it for 20 to 30 minutes. You can go as few as 4 days per week, but it will take you longer to achieve being heat activated. The benefits of doing this will last as long as 2 weeks, as long as you maintain a good exercise program. 18:57 Endurance exercisers with large blood volumes typically have good blood pressure. As long as your arteries vasodilate well, and you do not have increased vasoconstriction with increased blood volume, you should not see an increase in blood pressure. 20:07 Body temperature is highly influenced by circadian biology. Post exercise sauna for 13 sessions, improves performance by about 10%. 23:28 Postpone your cold plunge for 2 to 4 hours after exercise, if your goal is hypertrophy. Sooner than that inhibits some of your muscle size and strength gains from exercise. Elite athletes plunge directly after exercise to limit inflammation and accelerate recovery. 26:55 Exercise timing is individual and depends upon whether you are a morning person or a night owl. About 8 hours after you wake up is typically when you perform at your best. Your cognition is shot for a few hours after vigorous exercise. Exercise close to bedtime impacts your ability to go to sleep. 29:20 Avoid caffeine at least 6 hours before bedtime. 31:48 If you are a vegetarian, you are not getting many nutrients found in red meat. Carnitine is important for fat oxidation for fuel. Carnosine is an advanced glycation end product inhibitor and buffers acid produced during exercise. Beta alanine boosts carnosine levels. Taurine is an amino acid that helps with blood pressure, blood flow, antioxidant status in the central nervous system.  33:45 Red meat is more nutrient dense than chicken. Pork is 10 times higher in thiamine (vitamin B1). Consume liver (for vitamin A and copper) and heart (for coQ10) on a fairly consistent basis.  Many of us are deficient in vitamin A and copper and anemia is driven by this. 35:10 Creatine improves cognition. 50% of methylation is for the creation of creatine in your body. Supplementing frees up that effort for you body. 36:35 Supplementing 3 to 5 grams of creatine per day brings most benefits. Eating red meat may not get you to that level. 37:20 The more hydrated your muscle is, the better blood flow, oxygen delivery and pump you get. Your muscle is about 75% water. Creatine enhances cell hydration. 38:40 Supplementing with creatine at doses of 5 grams per day is completely safe. 39:40 To induce hypertrophy, the key is to go near or to failure. Heavy weight is not necessary. Inositol helps to improve insulin sensitivity, thus preserving muscle mass. 41:51 For prolonged vigorous explosive activity, preloading with carbs improves performance. It helps you to tap your muscle glycogen reserves. There are benefits to training fasted. Metabolic flexibility is when you can burn either fats or carbs. 42:50 It is taxing to force your body to make glucose, rather than ingesting exogenous glucose. 45:00 Longevity populations are generally smaller and have less muscle mass than Americans, so they can get away with lower protein intake. Our needs are higher. 46:42 Exercise improves insulin sensitivity. Insulin resistance chronically elevates mTOR. 48:40 Elevated LDL (outside of genetic influences) is not a risk factor for increasing heart disease, in the face of good insulin sensitivity, low triglycerides, and good HDL. 49:30 Oxidized LDL is a contributor to heart disease. The amount of linoleic acid in LDL influences oxidation. Eating heart for ubiquinol and eating high quality meat for carotenoids, helps to protect LDL from oxidation. Increasing olive oil consumption increases monounsaturated fats in LDL, decreasing susceptibility to oxidation. 51:30 When you replace animal fats with vegetable oils, there is an increase in all-cause mortality. LPa is a functional marker of oxidation, with elevated LDL. 55:05 Salt intake recommendations are based upon expert opinion, not clinical evidence, or meta-analysis. Lowering salt intake barely lowers blood pressure. Some may have an increase in blood pressure with the decrease of salt intake. Decreases in blood pressure from reducing salt is from depleting blood volume. Stress hormones increase. 56:00 When you go below 3000 mg of sodium, all the stress hormones increase. Insulin resistance increases as well. 3000 to 5000 mg of sodium is associated with the least amount of rise in stress hormones and the lowest amount of risk of cardiovascular disease.

Hello and welcome back to The Kona Edge Podcast! This is the 2nd half of the interview that we did with Andy Blow! We talk through  1) How many carbs for racing? 2) Symptoms for lack of sodium 3) Sodium Preloading 4) Race Fueling Mistakes YouTube Link https://youtu.be/HwFiC4Z3njg Useful Blogs / Talking Points: The 3 Levers for fueling endurance performance Why sodium is crucial to athletes performing at their best Why do athletes suffer from cramp? How much carbohydrate do athletes need per hour?  Which energy products are right for you?  Discount Code: Use the code KONA15 to get 15% off your first order of fueling and hydration products at the checkout at www.precisionfuelandhydration.com.    Links for Shownotes: Quick Carb Calculator   Free online Sweat Test Book a free 20-minute hydration and fueling strategy video consultation Didn't catch the discount code to get 15% off your first order at www.precisionfuelandhydration.com. Drop the team an email at hello@precisionfuelandhydration.com and they'll be happy to help get you started [we'd prefer the code didn't go directly in shownotes as helps avoid codes getting on free discount websites]

In this episode the host give you a few fast and dirty mobility tips and ways to prevent future shoulder pain when drawing the bow back prepping for the upcoming Spring Hunting Season. @drmattwarddc --------------------------- Check out the latest JOMH Film on YouTube: The Wind & The Wolves - A Hunter's First Buck --------------------------- Head to Black Rifle Coffee Company or Black Rifle Coffee Company Canada for 15% with the code “JOURNAL” --------------------------- If you are not a member of WSF, it's time to join the best managed conservation organization on the planet. Go to Wild Sheep Foundation to find a membership option that suits your budget and commitment to wild sheep.

Today, Angela and Amy focus on fueling during racing and training.  They answer some listener questions and share their own fueling strategies.  Full disclosure: I Race Like a Girl is sponsored by Powerbar and both Angela and Amy use Powerbar in training and racing so you will hear them mention those products.  However, you will also hear us talk about other brands, as well. Here's what's covered: How many carbs/calories  do you need per hour and in what form   How Angela fuels in training and racing (bike and run) Keep it simple Importance of sodium  Amy's fueling strategy Why electrolytes are important and how much to take  Don't be afraid of salt  Sweat test! Caffeine as performance enhancer- strategies, pills vs gels  Different types of carb sources and why that's important for digestion  Why you might have gut issues on the run Preloading your calories before big training days  Carb are king Ketones not keto  Post workout fueling

Wellness & Weight Loss for Busy Teacherswith Tracy Bairdhttps://tracybairdwellness.com/This is my last episode of the season - please join me after Labor Day for my next season, Heathy Habits this Fall!Strategies for Summer Success: That Other Kind of PreloadingWhen I searched "preloading" I found a slang term and an engineering term, but neither is the kind of preloading we are talking about here! Listen in to find out about water preloading and macro preloading, and why they might be beneficial to you.You can change yourself. You can change your family. You can change the next generation - and you are worth it!I would love to connect with you on Instagram at @tracybairdwellness and on Facebook at Tracy Baird Wellness.RESOURCES:Check out my Tracy Baird Wellness website, and go here for my current free resource.My favorite reusable water bottles are this one from Thermos and this one from Contigo.FULL LINKS:If the links above are not live, copy & paste these URLs:Instagram: https://www.instagram.com/tracybairdwellness/Facebook: https://www.facebook.com/tracybairdwellnessWebsite: https://tracybairdwellness.com/Free resource: https://tracybairdwellness.com/freeThermos water bottle: https://amzn.to/3yFC0r6Contigo water bottle: https://amzn.to/2VDpqu4If you liked this podcast, will you vote with a 5-star review? Your feedback really does make a difference.

We'll be deep-diving into some PHP internals goodness that you won't want to miss. We'll go behind the scenes of preloading, a possible foreign function interface (FFI), typed properties, a password hashing registry and more.The PHP podcast is where everyone chimes in.Website: https://phproundtable.com/Youtube: https://youtube.com/phproundtableTwitter: @phproundtableThe PHP Roundtable is a podcast of web developers discussing PHP, JavaScript, community, open-source, and anything else PHP nerds care about. It is broadcast live from Google Hangouts On-Air. For complete show notes or to watch the episodes in video format visit PHPRoundtable.com. And join the conversation live! Just subscribe to the newsletter at www.phproundtable.com and never miss a live show.

Thanks to last week's guest Angela Naeth.  This week we are joined by the reigning 70.3 world record holder Kristian Blummenfelt.  Show Sponsor: VENGA Thanks to Venga CBD for sponsoring today's show.  Venga is a premium CBD that will improve your athletic performance by helping reduce inflammation and anxiety.  Venga CBD products are different than typical CBD products, they are made for endurance athletes here in Colorado with the highest quality hemp. All their products are THC free, with the highest bioavailability of any CBD.  Venga has a no-risk, 60-day, money-back guarantee.  It's easy to order online and have delivered right to your door.   Get yours at https://vengaendurance.com/303podcast/.  Get 30% off your first order with promo code - 303podcast.  Subscribe and save 15% on future orders. In Today's Show Feature interview with Kristian Blummenfelt What New in the 303 - Karen Hornbostel Final Race of the Series Endurance News - New Challenge Daytona Wild Card announcements Best New Thing - Levels Health     Interview with Kristian Blummenfelt: Kristian Blummenfelt (born 14 February 1994) is a Norwegian triathlete and Olympian, competing at both short course and 70.3 distances. He is the current world record holder for the 70.3 distance, setting a time of 3:29:04 in 2018 and both repeating the feat and bettering his own mark in 2019 with a time of 3:25:21. This was the third victory for him in as many years at the Ironman 70.3 Middle East Championships held in Bahrain. Despite competing in the ITU World Triathlon Series for a number of years, his highest finish was second place until the 31st August 2019 when he took the gold at the Grand Final in Lausanne. Notably, he was part of a 1-2-3 Norwegian finish at WTS Bermuda in 2018, finishing second to his compatriot Casper Stornes and ahead of their third team mate Gustav Iden. This was the first time this feat had been achieved in the ITU. Blummenfelt trains up to eight hours a day, swimming up to 45 km, cycling about 400 km and running up to 120 km per week. 5'8" and 77 kgs / 169 lbs Sporting hero was Dale Oen was a Norwegian swimmer. He was the first Norwegian male to win a medal at a major international long course championship, gold at the 2008 European Championships. @Kristianblu   Our News is sponsored by Buddy Insurance. Buddy Insurance is the kind of peace of mind you need as an active outdoor enthusiast.  Buddy’s mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out! Endurance News: LONDON, ENGLAND: The Professional Triathletes Organisation today announced that Sam Long, Danielle Dingman, Magnus Ditlev and Renee Kiley have been selected as wildcards for the PTO 2020 Championship at CHALLENGEDAYTONA®. In Sam Long and Magus Ditlev we see the young guns of the sport, rightfully stepping up to a championship calibre competition. Both in their early 20’s, their recent performances have announced the arrival of what may be the new guard for the PTO and professional triathlon and the pair could well be battling it out for the next decade. In their first clash at the PTO 2020 Championship, we may witness a transcendental moment in sport that has not happened since Nadal and Federer first locked horns over 15 years ago and began a rivalry that brought tennis to new heights and still continues to this day. Danielle Dingman and Renee Kiley represent the unique time-honoured tradition of age-groupers progressing to the professional ranks. Both were on their way to breakout seasons and poised to move up the PTO World Rankings for 2020 when COVID-19 struck, eliminating all opportunities to advance up the rankings into automatic qualifying spots.  Kiley’s performance at Cairns was at the level of an automatic qualifier, while Dingman’s victory at the PTO Supported Bear Lake triathlon, besting the PTO World No. 10, clearly indicated she was in good enough form to be awarded a wildcard spot.     Sara Hall The Secrets to Peak Performance with Pro Runner Sara Hall   What's New in the 303: Biggest news, not posted is Chris Leiferman is now as a wildcard, so we need to mention in addition to Sam Long Chilly Cheeks Duathlon has been approved  Alamosa triathlon was kind of cool with the history of it with Amelia Earhart and finding the hot springs I think Courtney Dauwalter is Colorado, she would be a good guest https://www.endurancesportswire.com/tailwind-athlete-courtney-dauwalter-wins-u-s-bigs-backyard-ultra-running-283-miles-over-3-days/?utm_source=ActiveCampaign&utm_medium=email&utm_content=Endurance+Sportswire+Thursday+edition&utm_campaign=ESW+Thursday+10%2F22%2F2020&vgo_ee=9EdCdjkmjBECapBAYVbpFXwFoqDlMHNmyq65fGLdufk%3D Season Wrap Up from Karen Hornbostel Series Posted on October 22, 2020 We could not have asked for better conditions then what we experienced this week. Little wind, nice temperatures and the ozone level was reasonable, considering all the fires in the area. For the men, we had a new course record of 19 minutes flat set by Serghei Tvetcov. Serghei is a professional  cyclist, and currently rides for the UCI Continental team Team Sapura Cycling.  He is the current time trial champion of Romania and this year he came in second overall in the Tour of Szeklerland and won the individual time trial stage.  Second place for the men was Brennan Wertz, who came in two seconds behind Serghel with a time of 19:02.  For the women, Betsy Mercer and Jennifer Sharp tied with a time of 23:45. Mia Aseltine the amazing and fastest junior was right behind with a time of 24:07. Ryan Muncy was out again this week and got several great photos! We are honored that again this year Ryan has been part of the KHMTT. He does beautiful work, and we encourage you to support his endeavors by purchasing a photo or two of yourself. You can find all the photos from all seven races here.   Levels Health 12 glucose lowering strategies to improve metabolic fitness: A review of 12 strategies that have been shown in research to improve glucose levels in the body. This article offers ideas to consider as you explore your personal data using a continuous glucose monitor (CGM). Metabolic fitness is our ability to keep average and fasting glucose levels in an optimal range, minimize post-meal glucose spikes, optimize insulin sensitivity, and to exhibit flexibility in utilizing different energy sources — including stored fat and glucose — for fuel. In order to improve our metabolic fitness, we have to first track our glucose levels, and then we have to know how to modify them. Fortunately, continuous glucose monitoring (CGM) lets us track how specific foods and lifestyle behaviors are impacting glucose levels in real time, helping us expand our metabolic awareness. With our personal data in hand, we can then turn to the scientific literature to provide us guidance in reaching our goals. This article will explain 12 strategies that have been shown to positively impact glucose levels, and that members of the Levels team have utilized to improve our own metabolic fitness.   Eat earlier in the day “Time restricted feeding” means consuming all your day’s worth of calories in a relatively short window, and abstaining from eating the rest of the time. One study in overweight, non-diabetic individuals showed that even engaging in time restricted feeding for just 4 days can lower fasting glucose, fasting insulin, and mean glucose levels significantly.   Explore intermittent fasting Intermittent fasting means restricting food intake for longer periods of time, usually for 24 hours or more. A recent small case report in three individuals with type 2 diabetes showed that intermittent fasting could meaningfully reverse diabetes in as little as 7 months. These participants did 24 hour fasts, 3-4 times per week.  Bottom line: 24 hour fasts can improve insulin sensitivity. For practical purposes, this means eating breakfast one morning, and then not eating calories again until the next morning.‍   Say no to added sugar and refined foods This one is simple and highly effective: if you’re trying to optimize your glucose, then don’t eat food that was made in a factory, comes in a package of any kind, or doesn’t look at least somewhat like its original form in the wild. Top of the list to eliminate? Added sugars of any kind, refined grains (ie, anything made with refined flour), and refined fruits (ie, juice).   Consider fiber a friend In insulin resistant individuals, high amounts of fiber are associated with lower post-meal glucose levels, insulin levels, and lower glycemic variability (glycemic variability refers to up-and-down swings in glucose). In a study of 18 individuals, those who ate ~51 grams of fiber per day had better glucose-related metrics than those who had an identical amount of calories per day, but only ~15 grams of fiber. The fiber sources in this study included legumes, 2 servings of vegetables and 2 servings of fruits per day, and whole grains. Other sources of fiber include seeds (flax, chia, others), all types of beans, and nuts.   Use fat and protein to our advantage “Preloading” meals with fat or protein can minimize the quick absorption of glucose into the bloodstream. Similarly, eating fat alone in conjunction with a carbohydrate load will decrease the post-meal glucose spike. Research shows that eating 3 ounces of almonds with a meal of white bread leads to significantly lower post-meal glucose spikes than when white bread is eaten alone. Similar trends were seen when participants were served 1 and 2 ounces of almonds, but the biggest effects were seen with 3 ounces of almonds (~40g of fat). Bottom line: Eating carbohydrates alone is likely to spike glucose more than if the carbohydrates are eaten with fat and/or protein.   We utilize vinegar to blunt spikes Vinegar is known to have a glucose lowering effect when taken before or with a meal. One study showed that when about 1 ounce of white vinegar is consumed with a carbohydrate rich meal, post-meal glucose spikes and insulin levels are significantly lower. In addition, vinegar increases satiety ratings of a meal! In this particular study, the carbohydrate used was white bread containing 50 grams of carbohydrates.  Bottom line: Taking in a small amount of vinegar along with a carb-rich meal appears to generate a lower post-meal glucose spike.   Exercise right Exercise of pretty much any form (including mild aerobic activity, moderate aerobic activity, high intensity interval training, and resistance training) improves metabolic fitness and glucose control. One study showed that a single session of exercise at even a mild intensity (50% or 65% VO2 max) has the ability to significantly increase insulin sensitivity the very next day.  Bottom line: Exercise of any type helps with glucose control and metabolic fitness. Short, frequent bursts of exercise seem to be more effective than longer isolated chunks of exercise. Try to be active all throughout the day!   Prioritize sleep Sleep is absolutely critical to glucose regulation and metabolic fitness. Restricting sleep to 4 hours per night for just 5 days has been shown to significantly decrease glycemic control and metabolic fitness. In one study, this amount of sleep deprivation led to a higher glucose response to specific foods, and a 40% lower rate of glucose clearance from the blood during a glucose tolerance test, as compared with participants who are able to get 12 hours of sleep per night. Bottom line: We need good sleep (7-9 hours per night for most adults) to have proper glucose regulation. No matter how good a diet is, sleep still plays a key role in metabolic function.   Prioritize stress management Stress raises glucose levels, and if we want optimal metabolic fitness, we have to take ownership over managing the stress in our lives.   Studies have shown that there is a significant correlation between perceived work-related stress and increased levels of circulating glucose. Bottom line: Stress of any kind can negatively impact glucose levels. Self-care in many forms, including meditation and deep breathing, can promote improved glycemic control and metabolic fitness.   Limit saturated fat Ingestion of large amounts of saturated fat has been shown to acutely decrease whole body insulin sensitivity by about 25%. Saturated fats include fatty cuts of beef, pork, lamb, dark chicken meat, poultry skin, dairy foods (milk, butter, cheese), tropical oils like coconut and palm, and margarine. To optimize insulin sensitivity, emphasizing unsaturated fats like nuts, seeds, olives and olive oil, avocado, fish, soybeans, and tofu appears to be a better bet.  Bottom line: We try not to overdo it on saturated fat, as it seems to be associated with lower insulin sensitivity. Favoring unsaturated fats is likely better for metabolic function.‍   Don’t chug water with meals Interestingly, multiple studies have shown that drinking a large amount of water with a meal will cause an increase in the peak of glucose and insulin after a meal, likely because the fluid load speeds entry of food into the small intestines for rapid glucose absorption. With that said, good hydration overall is an important part of metabolic health, so we never skimp on water, we just try to be smart about when we drink it in relation to our meals. Bottom line: We try spacing out large amounts of liquids an hour or two from meals.   Sprinkle the cinnamon Compounds in cinnamon have been found to improve insulin signaling and glycemic control through a number of potential mechanisms. This is true even in individuals who are non-diabetics: A study of 41 healthy adults assessed whether glucose levels were improved with taking 1 gram, 3 grams, or 6 grams of cinnamon per day for 40 days. The participants were instructed to mix their daily dose of cinnamon powder with apple and milk and consume it. At the end of the 40 day study, those individuals taking any of the doses of cinnamon (1, 3, or 6 grams) all had a statistically significant drop in the post-meal glucose levels after a standardized meal. This effect was largest for the group taking 6 grams cinnamon, who’s post-meal glucose levels dropped from a mean of 105 mg/dL to 92 mg/dL. Additionally, those individuals taking 6 grams of cinnamon had reduced pre-meal glucose levels, indicating that their baseline glucose during the day was lower.   Bottom line: Based on the research, cinnamon may be a helpful adjunct in the quest towards improved metabolic fitness. Given that high post-meal glucose spikes are associated with worse health outcomes, cinnamon may be an effective way to blunt these surges.   Video of the Week: Arzachena World Cup October 10th with Kristian Blummenfelt came in a close second to Vincent Luis. https://www.triathlon.org/results/result/2020_arzachena_itu_triathlon_world_cup/352548 https://www.triathlon.org/events/event/2020_arzachena_itu_triathlon_world_cup   Upcoming Interviews: Carlos Casali has been winning crit and cyclocross races across the nation.  He's a bad ass.  He raced just this past month at the Valmont CX race winning his category.    Closing: Thanks again for listening in this week.  Please be sure to follow us @303endurance and @303triathlon and of course go to iTunes and give us a rating and a comment.  We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey!

Thanks to last week's guest Angela Naeth.  This week we are joined by the reigning 70.3 world record holder Kristian Blummenfelt.  Show Sponsor: VENGA Thanks to Venga CBD for sponsoring today's show.  Venga is a premium CBD that will improve your athletic performance by helping reduce inflammation and anxiety.  Venga CBD products are different than typical CBD products, they are made for endurance athletes here in Colorado with the highest quality hemp. All their products are THC free, with the highest bioavailability of any CBD.  Venga has a no-risk, 60-day, money-back guarantee.  It's easy to order online and have delivered right to your door.   Get yours at https://vengaendurance.com/303podcast/.  Get 30% off your first order with promo code - 303podcast.  Subscribe and save 15% on future orders. In Today's Show Feature interview with Kristian Blummenfelt What New in the 303 - Karen Hornbostel Final Race of the Series Endurance News - New Challenge Daytona Wild Card announcements Best New Thing - Levels Health     Interview with Kristian Blummenfelt: Kristian Blummenfelt (born 14 February 1994) is a Norwegian triathlete and Olympian, competing at both short course and 70.3 distances. He is the current world record holder for the 70.3 distance, setting a time of 3:29:04 in 2018 and both repeating the feat and bettering his own mark in 2019 with a time of 3:25:21. This was the third victory for him in as many years at the Ironman 70.3 Middle East Championships held in Bahrain. Despite competing in the ITU World Triathlon Series for a number of years, his highest finish was second place until the 31st August 2019 when he took the gold at the Grand Final in Lausanne. Notably, he was part of a 1-2-3 Norwegian finish at WTS Bermuda in 2018, finishing second to his compatriot Casper Stornes and ahead of their third team mate Gustav Iden. This was the first time this feat had been achieved in the ITU. Blummenfelt trains up to eight hours a day, swimming up to 45 km, cycling about 400 km and running up to 120 km per week. 5'8" and 77 kgs / 169 lbs Sporting hero was Dale Oen was a Norwegian swimmer. He was the first Norwegian male to win a medal at a major international long course championship, gold at the 2008 European Championships. @Kristianblu   Our News is sponsored by Buddy Insurance. Buddy Insurance is the kind of peace of mind you need as an active outdoor enthusiast.  Buddy’s mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out! Endurance News: LONDON, ENGLAND: The Professional Triathletes Organisation today announced that Sam Long, Danielle Dingman, Magnus Ditlev and Renee Kiley have been selected as wildcards for the PTO 2020 Championship at CHALLENGEDAYTONA®. In Sam Long and Magus Ditlev we see the young guns of the sport, rightfully stepping up to a championship calibre competition. Both in their early 20’s, their recent performances have announced the arrival of what may be the new guard for the PTO and professional triathlon and the pair could well be battling it out for the next decade. In their first clash at the PTO 2020 Championship, we may witness a transcendental moment in sport that has not happened since Nadal and Federer first locked horns over 15 years ago and began a rivalry that brought tennis to new heights and still continues to this day. Danielle Dingman and Renee Kiley represent the unique time-honoured tradition of age-groupers progressing to the professional ranks. Both were on their way to breakout seasons and poised to move up the PTO World Rankings for 2020 when COVID-19 struck, eliminating all opportunities to advance up the rankings into automatic qualifying spots.  Kiley’s performance at Cairns was at the level of an automatic qualifier, while Dingman’s victory at the PTO Supported Bear Lake triathlon, besting the PTO World No. 10, clearly indicated she was in good enough form to be awarded a wildcard spot.     Sara Hall The Secrets to Peak Performance with Pro Runner Sara Hall   What's New in the 303: Biggest news, not posted is Chris Leiferman is now as a wildcard, so we need to mention in addition to Sam Long Chilly Cheeks Duathlon has been approved  Alamosa triathlon was kind of cool with the history of it with Amelia Earhart and finding the hot springs I think Courtney Dauwalter is Colorado, she would be a good guest https://www.endurancesportswire.com/tailwind-athlete-courtney-dauwalter-wins-u-s-bigs-backyard-ultra-running-283-miles-over-3-days/?utm_source=ActiveCampaign&utm_medium=email&utm_content=Endurance+Sportswire+Thursday+edition&utm_campaign=ESW+Thursday+10%2F22%2F2020&vgo_ee=9EdCdjkmjBECapBAYVbpFXwFoqDlMHNmyq65fGLdufk%3D Season Wrap Up from Karen Hornbostel Series Posted on October 22, 2020 We could not have asked for better conditions then what we experienced this week. Little wind, nice temperatures and the ozone level was reasonable, considering all the fires in the area. For the men, we had a new course record of 19 minutes flat set by Serghei Tvetcov. Serghei is a professional  cyclist, and currently rides for the UCI Continental team Team Sapura Cycling.  He is the current time trial champion of Romania and this year he came in second overall in the Tour of Szeklerland and won the individual time trial stage.  Second place for the men was Brennan Wertz, who came in two seconds behind Serghel with a time of 19:02.  For the women, Betsy Mercer and Jennifer Sharp tied with a time of 23:45. Mia Aseltine the amazing and fastest junior was right behind with a time of 24:07. Ryan Muncy was out again this week and got several great photos! We are honored that again this year Ryan has been part of the KHMTT. He does beautiful work, and we encourage you to support his endeavors by purchasing a photo or two of yourself. You can find all the photos from all seven races here.   Levels Health 12 glucose lowering strategies to improve metabolic fitness: A review of 12 strategies that have been shown in research to improve glucose levels in the body. This article offers ideas to consider as you explore your personal data using a continuous glucose monitor (CGM). Metabolic fitness is our ability to keep average and fasting glucose levels in an optimal range, minimize post-meal glucose spikes, optimize insulin sensitivity, and to exhibit flexibility in utilizing different energy sources — including stored fat and glucose — for fuel. In order to improve our metabolic fitness, we have to first track our glucose levels, and then we have to know how to modify them. Fortunately, continuous glucose monitoring (CGM) lets us track how specific foods and lifestyle behaviors are impacting glucose levels in real time, helping us expand our metabolic awareness. With our personal data in hand, we can then turn to the scientific literature to provide us guidance in reaching our goals. This article will explain 12 strategies that have been shown to positively impact glucose levels, and that members of the Levels team have utilized to improve our own metabolic fitness.   Eat earlier in the day “Time restricted feeding” means consuming all your day’s worth of calories in a relatively short window, and abstaining from eating the rest of the time. One study in overweight, non-diabetic individuals showed that even engaging in time restricted feeding for just 4 days can lower fasting glucose, fasting insulin, and mean glucose levels significantly.   Explore intermittent fasting Intermittent fasting means restricting food intake for longer periods of time, usually for 24 hours or more. A recent small case report in three individuals with type 2 diabetes showed that intermittent fasting could meaningfully reverse diabetes in as little as 7 months. These participants did 24 hour fasts, 3-4 times per week.  Bottom line: 24 hour fasts can improve insulin sensitivity. For practical purposes, this means eating breakfast one morning, and then not eating calories again until the next morning.‍   Say no to added sugar and refined foods This one is simple and highly effective: if you’re trying to optimize your glucose, then don’t eat food that was made in a factory, comes in a package of any kind, or doesn’t look at least somewhat like its original form in the wild. Top of the list to eliminate? Added sugars of any kind, refined grains (ie, anything made with refined flour), and refined fruits (ie, juice).   Consider fiber a friend In insulin resistant individuals, high amounts of fiber are associated with lower post-meal glucose levels, insulin levels, and lower glycemic variability (glycemic variability refers to up-and-down swings in glucose). In a study of 18 individuals, those who ate ~51 grams of fiber per day had better glucose-related metrics than those who had an identical amount of calories per day, but only ~15 grams of fiber. The fiber sources in this study included legumes, 2 servings of vegetables and 2 servings of fruits per day, and whole grains. Other sources of fiber include seeds (flax, chia, others), all types of beans, and nuts.   Use fat and protein to our advantage “Preloading” meals with fat or protein can minimize the quick absorption of glucose into the bloodstream. Similarly, eating fat alone in conjunction with a carbohydrate load will decrease the post-meal glucose spike. Research shows that eating 3 ounces of almonds with a meal of white bread leads to significantly lower post-meal glucose spikes than when white bread is eaten alone. Similar trends were seen when participants were served 1 and 2 ounces of almonds, but the biggest effects were seen with 3 ounces of almonds (~40g of fat). Bottom line: Eating carbohydrates alone is likely to spike glucose more than if the carbohydrates are eaten with fat and/or protein.   We utilize vinegar to blunt spikes Vinegar is known to have a glucose lowering effect when taken before or with a meal. One study showed that when about 1 ounce of white vinegar is consumed with a carbohydrate rich meal, post-meal glucose spikes and insulin levels are significantly lower. In addition, vinegar increases satiety ratings of a meal! In this particular study, the carbohydrate used was white bread containing 50 grams of carbohydrates.  Bottom line: Taking in a small amount of vinegar along with a carb-rich meal appears to generate a lower post-meal glucose spike.   Exercise right Exercise of pretty much any form (including mild aerobic activity, moderate aerobic activity, high intensity interval training, and resistance training) improves metabolic fitness and glucose control. One study showed that a single session of exercise at even a mild intensity (50% or 65% VO2 max) has the ability to significantly increase insulin sensitivity the very next day.  Bottom line: Exercise of any type helps with glucose control and metabolic fitness. Short, frequent bursts of exercise seem to be more effective than longer isolated chunks of exercise. Try to be active all throughout the day!   Prioritize sleep Sleep is absolutely critical to glucose regulation and metabolic fitness. Restricting sleep to 4 hours per night for just 5 days has been shown to significantly decrease glycemic control and metabolic fitness. In one study, this amount of sleep deprivation led to a higher glucose response to specific foods, and a 40% lower rate of glucose clearance from the blood during a glucose tolerance test, as compared with participants who are able to get 12 hours of sleep per night. Bottom line: We need good sleep (7-9 hours per night for most adults) to have proper glucose regulation. No matter how good a diet is, sleep still plays a key role in metabolic function.   Prioritize stress management Stress raises glucose levels, and if we want optimal metabolic fitness, we have to take ownership over managing the stress in our lives.   Studies have shown that there is a significant correlation between perceived work-related stress and increased levels of circulating glucose. Bottom line: Stress of any kind can negatively impact glucose levels. Self-care in many forms, including meditation and deep breathing, can promote improved glycemic control and metabolic fitness.   Limit saturated fat Ingestion of large amounts of saturated fat has been shown to acutely decrease whole body insulin sensitivity by about 25%. Saturated fats include fatty cuts of beef, pork, lamb, dark chicken meat, poultry skin, dairy foods (milk, butter, cheese), tropical oils like coconut and palm, and margarine. To optimize insulin sensitivity, emphasizing unsaturated fats like nuts, seeds, olives and olive oil, avocado, fish, soybeans, and tofu appears to be a better bet.  Bottom line: We try not to overdo it on saturated fat, as it seems to be associated with lower insulin sensitivity. Favoring unsaturated fats is likely better for metabolic function.‍   Don’t chug water with meals Interestingly, multiple studies have shown that drinking a large amount of water with a meal will cause an increase in the peak of glucose and insulin after a meal, likely because the fluid load speeds entry of food into the small intestines for rapid glucose absorption. With that said, good hydration overall is an important part of metabolic health, so we never skimp on water, we just try to be smart about when we drink it in relation to our meals. Bottom line: We try spacing out large amounts of liquids an hour or two from meals.   Sprinkle the cinnamon Compounds in cinnamon have been found to improve insulin signaling and glycemic control through a number of potential mechanisms. This is true even in individuals who are non-diabetics: A study of 41 healthy adults assessed whether glucose levels were improved with taking 1 gram, 3 grams, or 6 grams of cinnamon per day for 40 days. The participants were instructed to mix their daily dose of cinnamon powder with apple and milk and consume it. At the end of the 40 day study, those individuals taking any of the doses of cinnamon (1, 3, or 6 grams) all had a statistically significant drop in the post-meal glucose levels after a standardized meal. This effect was largest for the group taking 6 grams cinnamon, who’s post-meal glucose levels dropped from a mean of 105 mg/dL to 92 mg/dL. Additionally, those individuals taking 6 grams of cinnamon had reduced pre-meal glucose levels, indicating that their baseline glucose during the day was lower.   Bottom line: Based on the research, cinnamon may be a helpful adjunct in the quest towards improved metabolic fitness. Given that high post-meal glucose spikes are associated with worse health outcomes, cinnamon may be an effective way to blunt these surges.   Video of the Week: Arzachena World Cup October 10th with Kristian Blummenfelt came in a close second to Vincent Luis. https://www.triathlon.org/results/result/2020_arzachena_itu_triathlon_world_cup/352548 https://www.triathlon.org/events/event/2020_arzachena_itu_triathlon_world_cup   Upcoming Interviews: Carlos Casali has been winning crit and cyclocross races across the nation.  He's a bad ass.  He raced just this past month at the Valmont CX race winning his category.    Closing: Thanks again for listening in this week.  Please be sure to follow us @303endurance and @303triathlon and of course go to iTunes and give us a rating and a comment.  We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey!

Coronavirus Megashow! News: The IRONMAN World Championship will now take place on February 6, 2021. Taupo is next 70.3 champs. Zwift France is officially out. Steering device for Zwift? Elite Sterzo. $50 Warmup: Coronavirus lockdown, how everything got turned on it's head. No swimming, then trying to get back in. Schedule all over the place, allowing for all kinds of bad habits to get started again. We went to Durango, CO for mountain biking vacation. Did a ton of gravel riding with Kai. I nearly broke my shoulder flipping over a cliff because of grabby brakes. Couldn't run for 2 weeks because of SI joint injury in left hip. Main Set: Garmin varia long term review. Why is it so awesome? How to use ZwiftPrefs app to ride Watopia Waistband route. How to watch bike races WHILE on Zwift to make it more fun and realistic. Blackpods Airpods alternative testing. How to baby an injured foot by running on sloped roads. Amphipod new belt. Skin Sake for healing cuts and sores. Kai got a job at our local bike shop. Trick to remember to charge your watch. Is your watch crushing your wrist? How to find out. Swim workout of the week - 6x 10 minutes with pull bouy or fins or regular free. Why you should sandwich your weekends with swims. Preloading sodium for long, hot workouts. How to know to train your legs or your lungs. Ever heard of a "Three-way" bike tool? What happened when I got extremely dehydrated mountain biking two days in a row in 100 degree heat. How blue glasses affect your mood, and what to wear while mountain biking. Trick to clean your bike before you drive home and it will be dry when you get there. Weekly totals mileage and nearly 15 hours. Finish your week with a nice swim to help recover faster. Need coaching? Reach out to me at texafornia@gmail.com

Charlie Gleason, a designer and developer at Heroku, is in conversation with Ben Harding, a developer at Raygun. Their conversation centers around a website's "critical render path," which are the steps in which HTML, CSS, and JavaScript are converted into pixels which a user actually interacts with in their browser. The fast these pixels are rendered, the better the experience which a user receives. Delays in website rendering can lead to an impact on one's business, as users are likely to leave slow sites; more often, it's an issue of accessibility, where users with slower connections should be able to visit any page they want to. Ben outlines four metrics that can be key to gathering information about how your website is performing. There's "time to first paint," which is the time it takes for a browser to render anything; there's "time to first contentful paint," which is the time it takes for the browser to render any content, like an image or text; there's load time, which is the time it takes for all of your assets--CSS, JavaScript, and fonts--to download; and there's "time to interactive," which is when a user can start engaging with a website, such as by clicking buttons or filling out a form. It's important to measure all of these stats first so that you can approach performance optimizations from a baseline of where you are, and where you want to be. There's plenty of low-hanging fruit when it comes to improving website rendering performance. You could try minifying and compressing your CSS, JavaScript, and images, so that the user's browser doesn't need to fetch large files. You can also implement techniques such as code splitting, which ensures that CSS and JavaScript is only loaded for the pages those styles or functions are needed on, rather than every single page on your site. You can load your assets asynchronously, so that the browser is not blocked on any one task. The important thing is to take a look at your starting metrics, and focus on tackling one of your problems until the load times are down to an acceptable range. Fine-tuning website performance is an iterative cycle: as more features are added, performance will degrade. Sometimes you can't optimize a website any further than you've already done, and that's okay. As long as you keep your user's perceived performance in mind, you can still get away with having spinners and splash screens, so long as they are receiving feedback and are aware that something is happening. Links from this epiode Critical rendering path DOM and CSSOM Lighthouse Webpack Parcel Uglify ImageOptim TinyPNG SVGO Media attributes for CSS files Async / defer for JavaScript Preloading / prefetching assets Heroku’sMalibu icon library SVG and sprite sheets Code splitting React Lazy and Suspense Visualising bundle sizes Tree shaking Raygun

Today I share a metaphor to help you truly focus and group NO MATTER what the situation in life or business! Check out today’s commit and go podcast by clicking the link below

HTTP Header sind in der Webentwicklung bekannt. Doch wusstet ihr, dass sie als mächtige Werkzeuge eingesetzt werden können, um die Performance, Sicherheit und Barrierefreiheit eurer Webseite zu beeinflussen? In Folge 54 haben wir Stefan Judis zu Gast, Developer Evangelist bei twilio, der uns vom Potenzial der Header erzählt. HTTP, kurz für Hypertext Transfer Protocol, verwendet Header, um Metadaten im Austausch von Server und Browser beim Aufrufen einer Webseite mitzuliefern. Sie können für verschiedene Anwendungszwecke nützlich sein. Stefan erzählt uns in dieser Folge von Kniffen, die uns bisher nicht so geläufig waren. Er beschreibt beispielsweise den Header “Strict-Transport-Security”, der für einen eingestellten Zeitraum bestimmt, dass die Seite nur über HTTPS aufgerufen werden kann. Mit dieser Möglichkeit kann die Sicherheit für Webseitenbesucher erhöht werden wie auch mit jenem, der Zugriffsrechte von Third-Party-Tools beschränkt. Um die Zugänglichkeit für alle Webnutzer zu gewährleisten und Datenverkehr zu reduzieren, spricht Stefan außerdem von Headern zur Bestimmung der maximalen Bildgröße. Auf diese Weise wird neben größerer Barrierefreiheit und Optimierung für langsamere Endgeräte zugleich eine bessere Performance geschaffen.Stefan Judis ist als langjähriger Frontend-Entwickler mit weiteren Beispielen bewaffnet und überzeugt uns in dieser Folge von der Wichtigkeit von HTTP Headern. Möchtet ihr noch mehr über ihn erfahren? Folgt ihm doch auf Twitter! Timecodes:(00:33) - Was ist ein Responsible Developer?(01:41) - Stefans Werdegang und Wege zum besseren Web(11:59) - Was ist ein HTTP Header?(13:15) - Content-Security-Policy(22:50) - Strict-Transport-Security(29:06) - SameSite Cookies - Strict oder Lax?(32:57) - gzip, Brotli und Cache-Control(44:29) - Medientypen im Accept-Header und Client Hints(52:22) - Save-Data-Header(55:02) - Preloading(57:55) - Google AMP und Feature-Policy Header(62:31) - Picks of the DayPicks of the Day Stefan: Sammlung hilfreicher Entwickler-Tools, die man sonst wieder vergessen würde. Dennis: My Truphone – Dual E-Sim für's iPhone, einfach für's Ausland einen Datenplan kaufen und direkt lossurfen. Jojo: Blog des Center for Humane Technology – Technologie soll den Menschen dienen, ohne sie abhängig zu machen. Schreibt uns! Schickt uns eure Themenwünsche und euer Feedback. podcast@programmier.bar Folgt uns! Bleibt auf dem Laufenden über zukünftige Folgen und Meetups und beteiligt euch an Community-Diskussionen. Twitter Instagram Facebook Besucht uns! Erfahrt hier, wann das nächste Meetup in unserem Office in Bad Nauheim stattfindet. Meetup Musik: Hanimo

PHP Internals News: Episode 38: Preloading and WeakMaps London, UK Thursday, January 30th 2020, 09:01 GMT In this episode of "PHP Internals News" I chat with Nikita Popov (Twitter, GitHub, Website) about PHP 7.4 preloading mishaps, and his WeakMaps RFC. The RSS feed for this podcast is https://derickrethans.nl/feed-phpinternalsnews.xml, you can download this episode's MP3 file, and it's available on Spotify and iTunes. There is a dedicated website: https://phpinternals.news Show Notes RFC: WeakMaps Transcript Derick Rethans 0:16 Hi, I'm Derick. And this is PHP internals news, a weeklish podcast dedicated to demystifying the development of the PHP language. This is Episode 38. I'm talking with Nikita Popov about a few things that have happened over the holidays. Nikita, How were your holidays? Nikita Popov 0:34 My holidays days were great. Derick Rethans 0:36 I thought I'd start with something else then I did last year. In any case, and wanting to talk to you this morning about something that happens to PHP seven four over the holidays. And that is issues with preloading on Windows with PHP seven four. I have no idea what the problem is here. Would you try to explain this to me? Nikita Popov 0:56 So there were actually quite a few issues with preloading in early PHP 7.4 releases. The feature definitely did not get enough testing. Most of the issues have been fixed in 7.4.2. But if you're using preload-user, what you have to use if you're running on the root, then you will probably still see crashes and that's going to be fixed in the next release. Derick Rethans 1:20 In 7.4.3. Nikita Popov 1:22 Right. But to get back to Windows, Windows has a well very different process architecture than Linux. In particular, on Linux, or BSD we have fork. Which basically just takes a process and copies its entire memory state to create a new process. This is a lot cheaper than it sounds because it's all like reuses memory until it's actually changed. Derick Rethans 1:48 Its copy on write. Nikita Popov 1:49 Copy on write exactly. The same functionality does not exist on Windows, or at least it's not publicly exposed. So on Windows, you can only create new processes from scratch, that look, we use our memory from the previous one. And for OPcache, this is a problem because OPcache would really like to reference internal classes as defined by PHP. But because we store things in shared memory, which is shared between multiple processes, we now have the problem that these internal classes can reside at different addresses, in these different processes. On Linux, it's always going to be the same address because we are forking and that keeps the address. On Windows each process could have a different address. And especially because Windows since I think Windows Vista, uses address space layout randomization. This is actually pretty much always going to be a different address. Derick Rethans 2:51 Because that's a security feature? Nikita Popov 2:52 Exactly. It's a security feature. Derick Rethans 2:54 Would it also be a problem on Linux if you'd start a process instead of forking it? Nikita Popov 2:59 Yes, it would be a problem. The difference's just that on on Unix, we don't do that. OPcache has quite a different architecture on Windows. On Linux, we do not allow to attach to an existing OPcache from a separate process. So the only way to share an OPcache is to use fork. On Windows because of this restriction that we don't have fork, we do though this kind of attachments and that's where we have we have to deal with these kind of issues. So that's actually a general problem, not just for preloading on differences, just that normally, we can just: Hey, okay, we do not allow any references to internal classes from shared memory on Windows. It's like a slight hit to optimization, but it's not super important. While we're preloading, we have to link the entire class graph during preloading. And if you have any classes that for example, extend from an internal class, like extend from Exception. Or in some cases, you can just use an internal class as a type hint, then we would not be able to store these kinds of references in shared memory on Windows. And because for preloading, it's pretty much inevitable that you run into the situation you just can't realistically do preloading on Windows, Derick Rethans 4:18 Hence, the decision being made just turning it off, instead of trying to end and always failing pretty much. Nikita Popov 4:24 Yeah, I mean, it kind of did work before, it just got a bunch of warnings that these classes haven't been preloaded. And if people try that, oh, it's like with a simple example there, we'll see you great, preloading is working. But once they move to their actual complex application that uses internal classes at various points, it turns out that: Actually, no, it doesn't really work in practice. And so the way that we just disabled entirely Derick Rethans 4:51 That seems like a reasonable solution to this, do you think at some point this can be fixable in another clever way? Nikita Popov 4:58 Well, main way in which can be fixed is to avoid this kind of multi process attachments on Windows. The alternative to having multiple processes is to have multiple threads, which do share an address space. Basically same as fork just with threads then. But that, of course, depends on what kind of web server you're using and what kind of SAPI you're using. And I think nowadays, on Windows on threaded web servers are somewhat more popular than on Linux, it's still not the majority deployment strategy. Derick Rethans 5:34 I think it used to be that threaded process models on Windows were a lot more common when PHP just came out for Windows, because it was an ISAPI module which was always threaded. From what I remember the original reason why we had ZTS, in the first place. Yeah, at some point that started moving to PHP FPM kind of models because it didn't use threading and it was, tended to be a lot safer to use it that way. Nikita Popov 5:57 Right. I mean, threading has issues in particular because things like locales are per process, not per thread. So processes are usually safer to use Derick Rethans 6:08 Anything else interesting that happened that went wrong with a preloading, or do you not want to mention? Nikita Popov 6:12 The rest is mostly just that we have two different ways of doing preloading. One is using OPcache compile file, and others using require or include, and the difference between them is that OPcache compile file combines the file but does not executed. In that case, the way we perform preloading is that we first collect all classes and then we, like gradually, link them, actually register them, always making sure that all the dependencies have already be linked. And this is the mode that that I think mostly work well at the release of PHP seven point four. And the other one, they require approach is where we, well require directly executes the code and registers the classes. And in that case, basically, if it turns out that some kind of dependency cannot be preloaded for some reason, we simply have to abort preloading, because we cannot recover from that. This abortion was missing. And it that turns out that, in the end, the way people actually use preloading is using the require approach, not using the OPcache compile file approach. Derick Rethans 7:26 Although that's the one you see most of the examples that I've seen, and in the documentation. Nikita Popov 7:30 Right, it has some advantages you some require. Derick Rethans 7:34 Something else that happened over the holidays is that you've worked on several RFCs there're too many to talk about at all in this episode. But one of the earlier ones, was a WeakMap, or WeakMaps RFC, which sort of builds on top of the weak references that we already got in PHP seven four. What's wrong with the weak references, and why do we now need weak maps? Nikita Popov 7:58 There's nothing wrong with weak references. As a reminder what weak references are both, they allow you to reference an object without preventing it from being garbage collected. So if the object is unset, then you're just left with a dangling reference. And if you try to access it, you get back knowledge of the object. Now, the probably most common use case for any kind of weak data structure is a map or an associative array, where you have objects and want to associate some kind of data with them. Typical use cases are caches or other memoise data structures. And the reason why it's important for this to be weak is that you do not well, if you want to cache some data with the object, and then nobody else is using that object. You don't really want to keep around that cache data because no one has ever going to use it again. And it's just going to take up memory usage. And this is what the weak map does. So you use objects as keys, use some kind of data as the value. And if the object is no longer used outside this map, then is also removed from the map as well. Derick Rethans 9:16 So you mentioned objects as keys. Is that something new? Because I don't think currently PHP supports that. Nikita Popov 9:22 I mean, you can't use objects as keys in normal arrays. That doesn't work. For example, the array access interface and the traversable interface, they don't really care what your types are. So you can use anything. Derick Rethans 9:37 I glanced over that that point, yes. But weak map is something that then implements array access. Nikita Popov 9:44 That's right Derick Rethans 9:45 How does the interface of a weak map look like? How would you interact with it? Nikita Popov 9:49 Yeah, actually, it just implements all the magic interfaces in PHP. So ArrayAccess, you can access the roadmap by key, where the key's object. Traversable, that is you can iterate over the weak map and get both the keys and values, and of course Countable, so you can count how many elements there are in there. And that's it. Derick Rethans 10:12 All the methods, there's plenty of em then, there should be nine or 10 or so right? Nikita Popov 10:17 Five. Derick Rethans 10:18 No there's the six of iterator. Nikita Popov 10:20 Right, yeah, there is this little detail where when you implement Traversable, internal classes, you don't actually have to implement iterator methods. That's why there is a few, a few less. Derick Rethans 10:33 Who's going to benefit from this new feature? Nikita Popov 10:35 Like one of the users for weak maps are things like ORMs. Where, well, database records are represented as object, and there is data storage related to these objects. And I think it's a, well, well known issue that if you're using ORMs you can sometimes run into Memory Usage issues. And the absence of weak structures is one of the reasons why that can happen. So that they just keep holding onto information even though the application actually doesn't use it anymore. Derick Rethans 11:12 Did a specific ORM request this feature? Nikita Popov 11:15 I don't think so. Derick Rethans 11:16 Because weak maps are something done as an internal class in PHP, how are these things implemented? Is there something interesting because I remember talking to Joe about weak references last year, there is some functionality where it would automatically do something on the destructor or rather of the objects. Is this something that also happens with weak maps. Nikita Popov 11:37 So yeah, the mechanism how weak references and maps work is basically the same. So there is a flag on each object, that can be set to indicate that it has a weak reference or weak map. If the object is destroyed, and has this nice flag, then we execute a callbeck that is going to remove the object from the Weak Reference or from the weak map, or from multiple maps. Derick Rethans 12:05 Is it because there are some kind of registry that links an object? Nikita Popov 12:08 So when we store all the weak references, weak maps, and the object as part of, so we can efficiently remove it. Derick Rethans 12:16 When I was reading the RFC, I saw something like SPL object ID mentioned, which is a way how to basically identify a specific object. Is this something related to weak references or weak maps? Or is this something else no longer used, or people should no longer use pretty much, because I guess this was a way previously how to identify an object and then associated extra data with it. Like you mentioned that ORMs were due for cache. Nikita Popov 12:44 Right. So it's kind of related, but I'm also not. So one is not a replacement for the other, just different use cases. We used to have SPL object hash for a very long time. And I think, somebody went around PHP 7.0, or maybe later SPL object ID was introduced, which this the same just because an integer and because because of that is more efficient. But in the end, what these functions do is return a unique identifier for an object. But this identifier is only unique as long as the object is alive. So these object IDs are reused when objects are destroyed. Derick Rethans 13:30 And that makes them not usable for associating cache data with a specific object? Nikita Popov 13:35 That makes them usable for associating cache data. But you also have to store the object to make sure it does not get destroyed in the meantime. So that's how you get around the restriction that you cannot use objects as array keys. That's what you need the ID for. But you still have to store the like a strong reference to the object to make sure it's not garbage collected. And this ID starts referencing some kind of other objects. Derick Rethans 14:04 When you say Strong Reference, that is what PHP references are traditionally? Nikita Popov 14:08 That's the normal reference. Derick Rethans 14:10 Well, because it's been quite some time since it's got introduced from what I understood this has been accepted? Nikita Popov 14:16 It is accepted: 25, zero Derick Rethans 14:18 25, zero. That doesn't happen very often. Nikita Popov 14:22 Most RFCs are maybe not anonymous, but usually either they are 95% accepted, or they rejected really hard. There is not a lot of middle ground. Derick Rethans 14:34 That's pretty good, though. In any case, we will see this in PHP 8, I suppose, coming out later in the year. Nikita Popov 14:39 That's right. Yes. Derick Rethans 14:41 Well, thank you for taking the time today to talk to me about weak references and preloading especially on Windows. Thank you for taking the time. Nikita Popov 14:50 Thanks for having me Derick Derick Rethans 14:52 Thanks for listening to this instalment of PHP internals news, the weekly podcast dedicated to demystifying the development of the PHP language. I maintain a Patreon account for supporters of this podcast, as well as the Xdebug debugging tool. You can sign up for Patreon at https://drck.me/patreon. If you have comments or suggestions, feel free to email them to derick@phpinternals.news. Thank you for listening, and I'll see you next week. Credits Music: Chipper Doodle v2 — Kevin MacLeod (incompetech.com) — Creative Commons: By Attribution 3.0

Preloading benchmarks in PHP 7.4 - stitcher.ioThe Communications Workers of America is seeking to unionize tech and video game workersThree years after the W3C approved a DRM standard, it's no longer possible to make a functional indie browserEarly Version of Laravel Airlock is Available for TestingNew SHA-1 Attack - Schneier on Security

In today's episode, I talk about how HTML is a living language. Links Alex Russell’s tweet: https://twitter.com/slightlylate/status/1206765639777443840 Browser-native date pickers: https://gomakethings.com/how-to-check-if-a-browser-supports-native-input-date-pickers/ picture and srcset: https://gomakethings.com/better-responsive-images/ async and defer: https://gomakethings.com/when-should-you-add-the-defer-attribute-to-the-script-element/ Preloading: https://developer.mozilla.org/en-US/docs/Web/HTML/Preloading_content Lazy loading images and iframes: https://developer.mozilla.org/en-US/docs/Web/HTML/Attributes Images and aspect ratio: https://www.youtube.com/watch?v=4-d_SoCHeWE&t=513s Dave Rupert on details and summary: https://daverupert.com/2019/12/why-details-is-not-an-accordion/ Scott O’Hara on the dialog element: https://www.scottohara.me/blog/2019/03/05/open-dialog.html Adrian Rosselli’s article on the toast element: https://adrianroselli.com/2019/06/scraping-burned-toast.html Jon Lunman’s history of the browser wars: https://gomakethings.com/the-browser-wars-an-abridged-history/ The web is not dying: https://vanillajspodcast.com/the-web-is-not-dying/

PHP Internals News: Episode 37: PHP 7.4 Celebrations! London, UK Thursday, November 28th 2019, 09:37 GMT In this episode of "PHP Internals News" we are celebrating the new features that are part of this release. Instead of talking with a single guest about an RFC or feature, instead, I have asked followers of the @PHPIntNews Twitter account to record a snippet to talk about their own favourite PHP 7.4 features. With thanks to Benjamin Eberlei, George Banyard, James Titcumb, Mark Randall, Matthew Setter, Nikita Popov, Vincent Dechenaux, and William Pinaud. The RSS feed for this podcast is https://derickrethans.nl/feed-phpinternalsnews.xml, you can download this episode's MP3 file, and it's available on Spotify and iTunes. There is a dedicated website: https://phpinternals.news Show Notes RFC: Typed Properties RFC: Foreign Function Interface Episode 2: PHP Compiler and FFI RFC: Preloading RFC: Allow throwing exceptions from __toString() Episode 14: __toString exceptions RFC: Spread Operator in Array Expression Credits Music: Chipper Doodle v2 — Kevin MacLeod (incompetech.com) — Creative Commons: By Attribution 3.0

In this episode, Benjamin and Matthew, talk with Marco Pivetta (ocramius) about: PHP 7.4's new preloading feature: what it is, how it works, the benefits and drawbacks of using it The speed differences between different versions of PHP (especially in 7.x) The difference between OPcache and Preloading How Composer's autoloader may soon be a thing of the past Notable QuotesComposer is the mother of all frameworks.The (Composer) autoloader will gradually disappear.You wouldn't build a house and not check it for 10 years. It should be the same for software projects.Everything (in software development) is a trade-off.Links https://tideways.com/profiler/blog/5-ways-to-increase-php-performance https://wiki.php.net/rfc/preload Roave/you-are-using-it-wrong Roave/BackwardCompatibilityCheck Guests: Marco Pivetta.Hosted By: Benjamin Eberlei, and Matthew Setter.Thanks for tuning in to the Undercover ElePHPant. If you'd like to be a guest on the podcast or know someone very knowledgeable in writing highly performant and scalable PHP applications, email podcast@tideways.com. This podcast is produced by Tideways. Don't look further for an all in one Monitoring, Profiling and Exception Tracking software for PHP applications available on tideways.com. Follow us on Twitter (@tidewaysio). Find out more about us at https://tideways.com.

Jake and Michael discuss all the latest Laravel releases, tutorials, and happenings in the community.

Are you a competitve farmer? Then the Farming Simulator League may be for you! Here are today's stories: - 'Farming Simulator' is getting its own esports league - It turns out playing Fortnite at 30fps puts you at a disadvantage - BlocBoy JB sues Epic Games over popular ‘Shoot’ dance emote - 'God of War' Level Designer Joins Microsoft's The Initiative Studio - Nintendo Switch Is 2018’s Best Selling Platform, Says NPD Group - Resident Evil 2's time-restricted demo has been downloaded over 3 million times - Sony is rolling out PlayStation Now to new European territories - Preloading for Anthem’s Demo is Now Available Across All Platforms Follow me on social media! Twitter: http://twitter.com/prettychillguy Instagram: http://instagram.com/samueladamsmedia --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

In this weeks episode we are joined by Joe Watkins for a long overdue catchup. We start off the show by discussing what Sandboxing is and the new Sandbox extension he has developed. From here, we touch upon test-doubles/mocking frameworks, the reasoning behind building uopz in the past, and now componere/mimus to aid in testing. This leads us on to highlight what test coverage is, the history of coverage tooling within PHP, and the new exciting pcov extension he has released. Finally, we do a big ol’ RFC roundup, discussing RFCs that have been accepted for PHP 7.4 (FFI, Typed Properties and Preloading) and ones under discussion (JIT and Weak References).

This week on the podcast, Kyle shares his thoughts on apply CPU vs. PSU java patches and Dan explains the different options for preloading application server cache. Show Notes Shard Planning for Petabyte Scale Elasticsearch Clusters @ 3:50 Customizing the Homepage @ 5:30 JDK even v. odd number releases @ 13:00 PeopleTools Security Patching @ 19:30 Preload Cache @ 26:00 Lastrefreshdttm

In this episode, Scott and Wes chat about 20 different ways you can improve the perf, speed and overall user experience of your websites. Cloudinary - Sponsor Cloudinary is the best way to host, compress and transform your images on the web. Sign up for their free tier and get 10GB of bandwidth for free! Also check out Cloudinary's ImageCon conference - use the code SYNTAX99 for a discount when checking out. Fluent Conf - Sponsor Developers, software engineers, designers, and web performance professionals flock to Fluent in pursuit of a common goal: building a better web. That means delivering fast, secure, accessible experiences to users and customers. Fluent covers a broad range of technologies and topics to provide web programming professionals with the skills, connections, and inspiration needed to build better online and mobile experiences. Fluent is this June 11-14 in San Jose, CA. Save 20% today with code: SYNTAX Show Notes So many perf tips came in over twitter, so in addition to this podcast I'd recommend you read all the replies to this tweet 0:00 We just cracked 1,000,000 downloads! Thank you! 4:00 Network Tips Reducing the amount of HTTP requests A little bit about HTTP2 An interview about http2 8:00 Use Caching and LocalStorage Turn on aggressive caching on your server - long expire times What is gzip? / Enabling gzip 12:00 Using a CDN Listen to our episode on CDNs and #BigZips 13:00 When to load your JS Blocking Requests 15:00 Use Lazy Loading 17:00 Preloading content with Link rel="preload" rel="prefetch" 19:00 Picture, picturefill and srcset="" Article on srcsrc and Picture srcset vs picture/source elements 25:00 Image Compression One less jpg Serve less data 26:00 Inline SVG Talk about Font Awesome 33:00 CSS and JS Code Critical CSS 37:00 Remove unused code Purify CSS no-unused-imports with ESlint 38:00 Code Splitting 40:00 Transpile less babel-preset-env 41:00 Tree shaking Hoyyyy its a tree shaker 42:00 Async ans defer attributes on your script tags Amazing site that visualizes async and defer 45:00 Icon Fonts Web Fonts Native Font Stack: Good: font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, Oxygen, Ubuntu, Cantarell, 'Open Sans', 'Helvetica Neue', sans-serif; 47:00 font-display 49:00 Troubleshooting Performance Simulate Slow Network Speed Google Page Speed Wes' Page Speed Video SIIIIICKkkkkkkkk PIXXXXX Scott: WiFi Surge Protector Wes: KitSound Bluetooth Airline Converter Shameless Plugs Scott is working on a Vue course! Wes is working on his Advanced React course! Tweet us your tasty treats! Scott's Instagram LevelUpTutorials Instagram Wes' Instagram Wes' Twitter Wes' Facebook Scott's Twitter Make sure to include @SyntaxFM in your tweets

This episode we tackle HTTPS. What it is, what's changed over the years, and why you should be using it now. We also touch on HTTP/2 where relevant and talk about some ways to make the jump to HTTPS if you've not done so already. We reference info from a lot of sites, links are in the show notes on our website. Mark's Toolstar is Why No Padlock, a web service for easily and quickly identifying insecure site content that might prohibit a browser from displaying a 'secure' padlock symbol in the address bar: https://www.whynopadlock.com/check.php My track for the Relative Paths Playlist is the Dave Morley remix of 'Kinetic' by Golden Girls. Apollo Records, 1993. It's cheesy and long. Sorry... Marks's track is 'Decisions' by Taylor McFerrin feat. Emily King, from the 2014 collaborative album 'Early Riser'. This one's going on our Alt playlist. The original Jukebox is on Spotify at https://relativepaths.uk/pl You can find the Alt Jukebox on Spotify at https://relativepaths.uk/altpl Subscribe and keep in touch: - iTunes - https://relativepaths.uk/it - AudioBoom - https://relativepaths.uk/ab - Stitcher - https://relativepaths.uk/st - SoundCloud - https://relativepaths.uk/sc - Twitter - https://twitter.com/relativepaths - Facebook - https://facebook.com/relativepaths The music we use for various intro bits, stings and outro is ‘Vitreous Detachment’ by Origamibiro, used with kind permission. - Ben HTTPS Usage Statistics: http://trends.builtwith.com/ssl/SSL-by-Default What Is HTTPS?: https://sayyestohttps.org/what-is-https/ HTTP vs HTTPS Speed Test: https://www.httpvshttps.com/ HTTPS' Massive Speed Advantage: https://www.troyhunt.com/i-wanna-go-fast-https-massive-speed-advantage/ Service Worker API: https://developer.mozilla.org/en/docs/Web/API/Service_Worker_API Depreciating Non-Secure HTTP: https://blog.mozilla.org/security/2015/04/30/deprecating-non-secure-http/ Getting Ready For HTTP2: https://www.smashingmagazine.com/2016/02/getting-ready-for-http2/ Let's Encrypt: https://letsencrypt.org/ Redirect HTTP To HTTPS: http://stackoverflow.com/questions/13977851/htaccess-redirect-to-https-www HTTP Strict Transport Security (HSTS) In .htaccess: https://varvy.com/pagespeed/hsts.html Redirect and HSTS In .htaccess: http://stackoverflow.com/questions/37767031/301-redirect-and-hsts-in-htaccess Risks of HSTS and Preloading: https://www.tunetheweb.com/blog/dangerous-web-security-features/ SEO Tips and Tricks for Using HTTPS on Your Website (Ignore the bit about protocol relative URLs though!!): https://moz.com/blog/seo-tips-https-ssl

Derek shares some Elixir annoyances with Sean and they discus how a consulting role colors their perception of languages and frameworks, both for better and for worse. Sean provides an update on SQLite and Association support in Diesel. GoodTImes, Timex, and Ecto.DateTime When should you use DateTime and when should you use Time by Andrew White Twitter conversation with Brandon Hikert Postgres RETURNING Preloading in Ecto User Focused Design in Elm by Evan Czaplicki Getting Started with Diesel Rust API Evolution

As 2015 is drawing to an end and the new year is about to begin, your hosts Dr. David Phelps and Evan Harris  get together  on a call to discuss how to take a look at the past year, as well as what to look forward to in the next year. Listen in for some game-changing advice for preloading your 2016. From getting clear on your overall vision to getting your team on board to reach your goals, you’ll discover everything you need to know to get a head start on the new year. Get full show notes and more information here: http://bit.ly/1MulLMZ

  On this episode we’ll talk 1. Briefly about the myth of multitasking 2. We’ll listen to an interview I recorded with a wildland firefighting safety officer with 40 years of experience on the line. 1. Developing the mindset of a Just Culture in the wildland firefighting community. 2. Why a culture of compliance won’t work. 3. How age brought wisdom and helped Wayne realize the need for instant gratification was far less important than the goal to bring everyone home in one piece. 4. His view on fire shelters and their limitations and why he says he would not carry one unless he was forced to and why he thinks the fire shelter is “a political piece of equipment.” 5. His Close Call Survivor Story on the Salmon River and how the situational awareness barrier of task fixation put him in a tight spot that, reflecting back, left a margin of less than 5 minutes between life and death.  He’s tell you how a “feeling of urgency” saved his life. This is what I refer to in the Mental Management of Emergencies class as “Intuition.” 6. Amazingly… as he was going through hell… he stopped and took pictures… literally. 7. Discussion of the challenges of the Yarnell fire investigation.   FEATURE TOPIC If a picture is worth a thousand words, a live demonstration may be worth ten thousand words. In a recent situational awareness and decision making class I was explaining to the participants the science behind why humans are such poor multitaskers. If course, when I do this there is always someone in the class who, for whatever reason, thinks they’re a great at multitasking. I love it when this happens because I’m prepared. For this scenario I set up an exercise where two people get to role play being in charge of an emergency. One of them is going to multitask (guess which one gets that dubious honor?) and the other one gets to perform only a single task. The multitasking person has to perform the same activities as the single tasking person and one additional (physical activity). The results are always predictable… a train wreck. The single tasking person’s performance is always nearly flawless while the performance of my multitasking participant always turns into a disaster. The multitasker forgets about 90% of the data they were supposed to remember and their performance is fraught with error. It’s sad and unfortunate. The simple fact is, the conscious human brain cannot multitask, plain and simple. This is backed up by science and the analysis of functional magnetic resonance imaging (fMRI) data. Responders can be lulled into believing they are good multitaskers because they do it so often with so little consequence that it gives them the confidence to think they are good at it. Where, in reality, they’re not good at it and luck is the only thing standing in the way of a disaster. SOLUTION: Concede to the vulnerabilities of the human brain. Acknowledge that multitasking is a myth and avoid it by focusing on performing one critical task at a time. Proper staffing plays a big role in efforts to avoid multitasking. Preloading an incident with the proper number of responders will reduce the exposure to the need to perform multiple concurrent tasks. DISCUSSION QUESTIONS: 1. Why do people think they are good multitaskers when, in fact, their brain cannot multitask at all? 2. What can first responders do to avoid multitasking during high stress, high consequence operational periods? 3. Describe how your situational awareness has been impacted by multitasking. Wayne Williams Interview   1. Developing the mindset of a Just Culture in the wildland firefighting community. 2. Why a culture of compliance won’t work. 3. How age brought wisdom and helped Wayne realize the need for instant gratification was far less important than the goal to bring everyone home in one piece. 4. His view on fire shelters and their limitations and why he says he would not carry one unless he was forced to and why he thinks the fire shelter is “a political piece of equipment.” 5. His Close Call Survivor Story on the Salmon River and how the situational awareness barrier of task fixation put him in a tight spot that, reflecting back, left a margin of less than 5 minutes between life and death.  He’s tell you how a “feeling of urgency” saved his life. This is what I refer to in the Mental Management of Emergencies class as “Intuition.” 6. Amazingly… as he was going through hell… he stopped and took pictures… literally. 7. Discussion of the challenges of the Yarnell fire investigation. If you’re interested in attending a live event, you can check out the Situational Awareness Matters Tour Stop schedule at: SAMatters.com. Click on the Program and Keynotes tab just below the header, then click on the “Events Schedule” tab. If I’m in your area, I hope you’ll consider attending a live event.   If you’re not able to attend a live event, consider signing up for the SAMatters On-Line Academy. The Academy contains videos and articles that cover the same content as a three-day live tour event, delivered in 14 modules you can go through at your own pace, from your own computer. The Academy Plus version of the Academy includes four books that are referenced throughout the Academy. The Plus version is a great bargain because the tuition simply covers the cost of the books… making the Academy free!   Just click on the link below the header on the SAMatters home page titled “On-Line Academy.”   CLOSING That it. Episode 6 is complete. Thank you again to Wayne Williams from the Montana Department of Natural Resources and Conservation for sharing his thoughts on wildland firefighter safety.  Thank you for sharing some of your valuable time with me today. I sincerely appreciate your support of my mission. If you like the show, please go to iTunes, and search for SAMatters Radio and subscribe to the podcast and leaving your feedback and a 5-star review. This will help others find the show. You can also sign up for the free SAMatters monthly newsletter by visiting www.SAMatters.com and clicking the red box on the right side of the home page. Be safe out there. May the peace of the Lord, and strong situational awareness, be with you always.   You’ve been listening to the Situational Awareness Matters Radio show with Dr. Richard B. Gasaway.  If you’re interested in learning more about situational awareness, human factors and decision making under stress, visit SAMatters.com. If you’re interested in booking Dr. Gasaway for an upcoming event, visit his personal website at RichGasaway.com   Wayne Williams Email: WWilliams@MT.GOV   Just Culture Sydney Dekker    Situational Awareness Matters! website www.SAMatters.com   On-Line Academy http://www.samatters.com/situational-awareness-matters-academy/   Upcoming Events Schedule http://www.samatters.com/programs-keynote/eventschedule/   Books and Videos (Store) http://www.samatters.com/store/   Firefighter Near Miss Reporting System http://www.firefighternearmiss.com/   Close Call Survivor Website www.CloseCallSurvivor.com   Contact Rich Gasaway www.RichGasaway.com Support@RichGasaway.com 612-548-4424