Podcast appearances and mentions of Sara C Mednick

Today's +1 features wisdom from Anders Ericsson and Sara C. Mednick.   Heroic: https://heroic.us ← ""Heroic is the best self-development platform in the world."" — John Mackey, co-founder & former CEO of Whole Foods Market   Want access to more wisdom in time? Get access to over 1,500 +1's (just like this!) and 650+ Philosopher's Notes (distilling life-changing big ideas from the best self-development books ever written) and a LOT more with our Heroic Premium membership. Learn more and get 30 days free at https://heroic.us

It's your girl Jess and on today's episode, we're diving into a super interesting topic: How can we make our periods better by tuning into our body's natural rhythms? I'm joined by Sarah Sara C Mednick, a professor from UC Irvine who not only runs a sleep lab but also wrote a book called "The Power of the Downstate," all about how our bodies have their own rhythm. Our conversation is mind-blowing as we explore how people used to think about women's cycles way back when and how data can now help us understand PMS and female menstrual cycles better. We talk about how to use our body's natural rhythm to boost our energy. Sarah shares her thoughts on how culture, civil rights, stress, environment, and food can affect our bodies and periods. She's big on education and awareness to help us manage our bodies better, covering everything from what we eat and how we sleep to changes in our lifestyle. So, tune in and learn from Sarah's insights and resources. It's all about understanding and managing our menstrual cycles better. Connect with Sara: https://www.instagram.com/sara_mednick_downstate/ Visit: https://www.saramednick.com/ Connect with JFF: https://www.journeytofinancialfreedom.co/ Connect with me on IG: @jessicaburgio Looking to start, launch or grow your podcast?? Check out our full service podcast agency @mediaunscripted Check out our services: https://www.mediaunscripted.com/ Gut Personal Discount code: www.gutpersonal.com/jessica_10

In this episode of “Chasing Sleep”, hosts Katie Lowes and Adam Shapiro dive into the connection between sleep and creativity, exploring the value of quality sleep to the creative process. Dr. Sara C. Mednick, author of "The Power of the Downstate" and "Take a Nap! Change Your Life," explains how specific sleep phases like REM sleep influence physiological processes and brain waves to enhance creativity. We're also joined by musical composer Andrew "Drew" Edwards, renowned for his work in film and TV scoring. Drew shares his personal story of how getting on a sleep schedule that aligned with his sleep cycles allows for maximum creativity.  “Chasing Sleep” is a production of Ruby Studios from iHeartMedia in partnership with Mattress Firm.See omnystudio.com/listener for privacy information.

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¿Qué hay para mi dentro del libro de lecturas recomendadas del programa conocimiento experto El Poder del Estado Descendente de Sara Mednick? Aprende los secretos para Recuperar Tu Energía cada día y cada noche.Adquiere el libro: https://amzn.to/3r36WzzForma Parte de Revolución 180: https://impactoexperto.com/diariorev180Hazte de mi libro: https://amzn.to/2KmHMXaMis programas:* Revolución 180: https://impactoexperto.com/diariorev180* Libro Mentalidad con Proposito: https://amzn.to/2KmHMXa* Podcast Conocimiento Experto: https://open.spotify.com/show/65J8RTsruRXBxeQElVmU0b?si=9f444953f34246abMis redes:* Sígueme En Instagram en: https://www.instagram.com/salvadormingo/* Sígueme en Facebook en: https://www.facebook.com/salvadormingooficial* Sígueme en Youtube: https://www.youtube.com/SalvadorMingoConocimientoExperto* Sígueme en Twitter en: https://twitter.com/s_mingo¿Te sientes agotado todo el tiempo? Entonces este análisis es para ti. Presenta algunas formas relativamente fáciles, basadas en la evidencia, de recargar nuestros niveles de energía. Todas estas evidencias se basan en un único principio que proporciona la clave para sentirse con más energía, relajado y capaz de rendir al máximo, tanto mental como físicamente.Entonces, ¿Cuál es esta clave? Bueno, como ya habrás deducido por el título del libro, tiene que ver con aprovechar el poder de algo llamado el estado Descendente ¿Y qué diablos es eso? Bueno, para entenderlo, tienes que saber algunas cosas sobre cómo funcionan algunos de los sistemas de tu cuerpo.Empezaremos por revisarlos, y luego pasaremos a algunos aspectos prácticos. Al final de este análisis, habrás aprendido varios pasos que puedes tomar para reenergizarte, empezando ahora.En este análisis, descubrirás:- por qué experimentas una mini-muerte cerebral cada noche;- cómo sincronizar tu corazón y tus pulmones; y- por qué la sincronización es uno de los aspectos más importantes del sueño, el ejercicio y la dieta.Edicion Mayo 2021La Dra. Sara C. Mednick es profesora de Psicología en la Universidad de California, donde dirige el laboratorio de Sueño y Cognición (SaC). ¡Su primer libro, Take a Nap! Cambia tu vida, expone las bases científicas de la siesta para mejorar la productividad, la cognición, el estado de ánimo y la salud. El laboratorio de la Dra. Mednick, investiga los mecanismos de la mente y el cuerpo que favorecen la mejora del rendimiento. Ha sido entrevistada por todas las revistas y periódicos importantes, como el New York Times, el New Yorker, Los Angeles Times, el Washington Post y la BBC, y ha aparecido en Good Morning America, entre otros.Enfoque Productividad y Variabilidad del Ritmo CardiacoSe FirmeSalvador MingoConocimiento Experto#energia #productividad #salud

¿Qué hay para mi dentro del libro de lecturas recomendadas del programa conocimiento experto El Poder del Estado Descendente de Sara Mednick? Aprende los secretos para Recuperar Tu Energía cada día y cada noche. Adquiere el libro: https://amzn.to/3r36Wzz Forma Parte de Revolución 180: https://impactoexperto.com/diariorev180 Hazte de mi libro: https://amzn.to/2KmHMXa Mis programas: * Revolución 180: https://impactoexperto.com/diariorev180 * Libro Mentalidad con Proposito: https://amzn.to/2KmHMXa * Podcast Conocimiento Experto: https://open.spotify.com/show/65J8RTsruRXBxeQElVmU0b?si=9f444953f34246ab Mis redes: * Sígueme En Instagram en: https://www.instagram.com/salvadormingo/ * Sígueme en Facebook en: https://www.facebook.com/salvadormingooficial * Sígueme en Youtube: https://www.youtube.com/SalvadorMingoConocimientoExperto * Sígueme en Twitter en: https://twitter.com/s_mingo ¿Te sientes agotado todo el tiempo? Entonces este análisis es para ti. Presenta algunas formas relativamente fáciles, basadas en la evidencia, de recargar nuestros niveles de energía. Todas estas evidencias se basan en un único principio que proporciona la clave para sentirse con más energía, relajado y capaz de rendir al máximo, tanto mental como físicamente. Entonces, ¿Cuál es esta clave? Bueno, como ya habrás deducido por el título del libro, tiene que ver con aprovechar el poder de algo llamado el estado Descendente ¿Y qué diablos es eso? Bueno, para entenderlo, tienes que saber algunas cosas sobre cómo funcionan algunos de los sistemas de tu cuerpo. Empezaremos por revisarlos, y luego pasaremos a algunos aspectos prácticos. Al final de este análisis, habrás aprendido varios pasos que puedes tomar para reenergizarte, empezando ahora. En este análisis, descubrirás: - por qué experimentas una mini-muerte cerebral cada noche; - cómo sincronizar tu corazón y tus pulmones; y - por qué la sincronización es uno de los aspectos más importantes del sueño, el ejercicio y la dieta. Edicion Mayo 2021 La Dra. Sara C. Mednick es profesora de Psicología en la Universidad de California, donde dirige el laboratorio de Sueño y Cognición (SaC). ¡Su primer libro, Take a Nap! Cambia tu vida, expone las bases científicas de la siesta para mejorar la productividad, la cognición, el estado de ánimo y la salud. El laboratorio de la Dra. Mednick, investiga los mecanismos de la mente y el cuerpo que favorecen la mejora del rendimiento. Ha sido entrevistada por todas las revistas y periódicos importantes, como el New York Times, el New Yorker, Los Angeles Times, el Washington Post y la BBC, y ha aparecido en Good Morning America, entre otros. Enfoque Productividad y Variabilidad del Ritmo Cardiaco Se Firme Salvador Mingo Conocimiento Experto #energia #productividad #salud

Professor Sara C. Mednick is a cognitive neuroscientist at the University of California, Irvine and author of The Hidden Power of the Downstate (Hachette Go!, pub date: April, 2022) and Take a Nap! Change Your Life. (Workman). She is passionate about understanding how the brain works through her research into sleep and the autonomic nervous system. Dr. Mednick's seven-bedroom sleep lab works literally around-the-clock to discover methods for boosting cognition by napping, stimulating the brain with electricity, sound and light, and pharmacology. Her lab also investigates how the menstrual cycle and aging affect the brain. Her science has been continuously federally funded (National Institute of Health, National Science Foundation, Department of Defense Office of Naval Research, DARPA).Dr. Mednick was awarded the Office Naval Research Young Investigator Award in 2015. Her research findings have been published in such leading scientific journals as Nature Neuroscience and The Proceedings from the National Academy of Science, and covered by all major media outlets. She received a BA from Bard College, Annandale-on-Hudson, NY, in Drama/Dance. After college, her experience working in the psychiatry department at Bellevue Hospital in New York, inspired her to study the brain and how to make humans smarter through better sleep. She received a PhD in Psychology from Harvard University, and then completed a postdoc at the Salk Institute for Biological Studies and UC San Diego. She resides in San Diego, CA.Please enjoy my conversation with Sara Mednick.

Professor Sara C. Mednick is a cognitive neuroscientist at the University of California, Irvine and author of The Power of the Downstate and Take a Nap! Change Your Life. Dr. Mednick was awarded the Office Naval Research Young Investigator Award in 2015. Her research findings have been published in such leading scientific journals as Nature Neuroscience and The Proceedings from the National Academy of Science, and covered by all major media outlets. She resides in San Diego, CA. Topics covered in this episode: Napping Brain and Body Connection in Sleep Upstate and Downstate Rhythms Autonomic Nervous System Rhythm and Nature Timing in Medicine Health Consequences of the Upstate Restorative Practices Yoga and Breathing Good and Bad Resonance Patient Oriented Resonance Eating Habits Referenced in the episode: The Lindsey Elmore Show Ep 164 | You're Breathing Wrong | Karese Laguerre __________________________________________________________ Happy Juice is back! You can select between a watermelon and grape flavor of Edge with many more options! Helps to boost mood and motivation, provides overall help for your second brain and gives you the fuel you need for a highly productive day. Head over to www.lindseyelmore.com/amare and save $10 off of your first order! __________________________________________________________ If you have been struggling with immune system functioning gastrointestinal issues something as bad as celiac disease Crohn's disease or ulcerative colitis, if you just have the skin flare ups of acne and eczema, allergies, hay fever, maybe even just brain fog, you may be feeling the effects of a microbiome dysbiosis. We disrupt our microbiomes by lacking nutrients and fiber in your diet, lack of exercise, not getting enough sleep, having too much anxiety, do use many medications and antibiotics, having a long time spent indoors in contact with man-made material can also turn into a disruption in our microbiome. Genetic factors as well as over exposure to toxic household cleaning products, agricultural pesticides and herbicides and cosmetic products not designed with your microbiome in mind can lead to all manner of symptoms. That's why I decided to host the Engineering the Microbiome Summit from September 26 until October 2. You can tune in live and for free to the Engineering your Microbiome summit where I have interviews with more than 40 industry experts: physicians, nurses, chiropractors, nutritionists, all that help us to engineer healthy microbiome that can prevent and reverse both physical and mental illness Head to www.lindseyelmore.com/microbiome to save the date and get signed up for the Engineering your Microbiome summit to sign up today! __________________________________________________________ __________________________________________________________ We hope you enjoyed this episode. Come check us out at www.lindseyelmore.com/podcast.

In today's episode, we are joined by Dr. Sara C. Mednick, a cognitive neuroscientist at the University of California, Irvine and author of The Hidden Power of the Downstate and Take a Nap! Change Your Life. (Workman). She will share her findings on how the brain works through her research into sleep and the autonomic nervous system. Listen in and learn about Power of Downstate and how we can recharge our life using our own body's restorative systems. Show notes: deepintosleep.co/episode/power-of-downstate

When was the last time you felt truly at peace? Relaxed, physically and emotionally at ease? How can you downregulate your mind and body and reclaim control over everything from your current state of mind to your sleep, risk of illness and even how fast or slow you age? What if you had so much more control over these than you imagined, no matter what seemingly breathless circumstance swirls around you? Turns out, we do, and it's all about understanding our nervous system and how to actively bring ourselves into what my guest today, Professor Sara Mednick, calls the downstate. Sara is a cognitive neuroscientist at the University of California, Irvine and author of the powerful new book, The Power of the Downstate: Recharge Your Life Using Your Body's Own Restorative Systems. She is passionate about understanding how the brain works through her research into sleep and the autonomic nervous system. In fact, her seven-bedroom sleep lab works literally around the clock to discover methods for boosting cognition by napping, stimulating the brain with electricity, sound and light, and pharmacology. Her research findings have been published in such leading scientific journals as Nature Neuroscience and The Proceedings from the National Academy of Science, and covered by major media outlets, in no small part because of their importance and practical application in helping us feel better, and live healthier, more vibrant lives.You can find Sara at: Website | TwitterIf you LOVED this episode you'll also love the conversations we had with Dr. Jill Bolte Taylor about understanding your brain to live a better life.Check out our offerings & partners: My New Book SparkedMy New Podcast SPARKEDPeloton: Peloton uses technology and design to connect the world through fitness, empowering people to be the best version of themselves anywhere, anytime. Visit onepeloton.com to learn more.Indeed: Connect with your talent audience so you can make more quality hires faster. Post your job, interview candidates, and make offers all on Indeed. Get started right now with a FREE $75 sponsored job credit to upgrade your job post at Indeed.com/GOODLIFE. Offer valid through April 30th. Terms and conditions apply. See acast.com/privacy for privacy and opt-out information.

Dr. Sara C. Mednick, PhD, author of THE POWER OF THE DOWNSTATE: Recharge Your Life Using Your Body's Own Restorative Systems, talks with Jillian about the importance of honoring circadian rhythms, melatonin, blue light blockers, and more for metabolism, immunity, and disease prevention. She explains the best times to sleep, eat, and exercise for optimal health. Plus, she tells us key supplements, breathing exercises, and lifestyle habits for better recovery, more energy, and a longer life. Guest Links:Website: https://www.saramednick.comTwitter: https://twitter.com/Sara_MednickIG: https://www.instagram.com/sarailoveyoumore/For 25% off The Fitness App by Jillian Michaels, go to www.thefitnessapp.com/podcastdealFollow us on Instagram @JillianMichaels and @MartiniCindyJillian Michaels Community: https://www.facebook.com/groups/1880466198675549Email your questions to JillianPodcast@gmail.comSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

How long should your naps be? - Sara C. Mednick

 Imagine if corporations could place adverts for their products inside your dreams. It may sound like far-fetched science fiction, but amazingly, science and technology has reached the point where this possibility may be around the corner. Earlier this year, the beer company Molson-Coors tried an experiment based on cutting edge research known as 'targeted dream activation'. Amazingly participants reported dreaming more of Coors beer after consuming audio and video content specifically designed to 'induce' images of beer into the participant's dreams. Concerned about the possibilities of dreams becoming the playground for unscrupulous marketers, or even as a means of societal manipulation, a group of sleep and dream researchers recently published an open letter, describing the ethical issues at stake, if we longer have sovereign control of our own dreams. This episode's guest: Dr Sara C. Mednick is Professor of Cognitive Neuroscience at the University of California, Irvine and author of the book, Take a Nap! Change your life. . She is passionate about understanding how the brain works through her research into sleep and cognition. Dr. Mednick's seven-bedroom sleep lab at UCI works literally around-the-clock to discover methods for boosting cognition through a range of different interventions including napping, brain stimulation with electricity, sound and light, as well as pharmacological interventions. Her research findings have been published in such leading scientific journals as Nature Neuroscience and The Proceedings from the National Academy of Science, and covered by all major media outlets. She received a PhD in Psychology from Harvard University, and then completed a postdoc at the Salk Institute for Biological Studies and UC San Diego. Links Website: http://www.saramednick.com/ Sleep and Cognition Lab:  http://sleepandcognitionlab.org/ University California Irvine: https://www.faculty.uci.edu/profile.cfm?faculty_id=6491 Research Gate https://www.researchgate.net/profile/Sara-Mednick Twitter: https://twitter.com/Sara_Mednick Other resources: MIT Dream Engineering group: https://www.media.mit.edu/projects/theme-engineering-dreams/overview/ Coors beer promotion: https://www.theguardian.com/media/2021/jul/05/advertisers-targeted-dream-incubation Open letter: https://dxe.pubpub.org/pub/dreamadvertising/release/1 Google Nest 2: https://www.bbc.com/news/technology-56416578 Amazon sleep tracker: https://www.cnet.com/home/smart-home/amazon-gets-waiver-from-fcc-to-monitor-sleep-with-a-radar-sensor/ Episode Homepage: https://sleepjunkies.com/dreams-and-advertising/

 Imagine if corporations could place adverts for their products inside your dreams. It may sound like far-fetched science fiction, but amazingly, science and technology has reached the point where this possibility may be around the corner. Earlier this year, the beer company Molson-Coors tried an experiment based on cutting edge research known as 'targeted dream activation'. Amazingly participants reported dreaming more of Coors beer after consuming audio and video content specifically designed to 'induce' images of beer into the participant's dreams. Concerned about the possibilities of dreams becoming the playground for unscrupulous marketers, or even as a means of societal manipulation, a group of sleep and dream researchers recently published an open letter, describing the ethical issues at stake, if we longer have sovereign control of our own dreams. This episode's guest: Dr Sara C. Mednick is Professor of Cognitive Neuroscience at the University of California, Irvine and author of the book, Take a Nap! Change your life. . She is passionate about understanding how the brain works through her research into sleep and cognition. Dr. Mednick's seven-bedroom sleep lab at UCI works literally around-the-clock to discover methods for boosting cognition through a range of different interventions including napping, brain stimulation with electricity, sound and light, as well as pharmacological interventions. Her research findings have been published in such leading scientific journals as Nature Neuroscience and The Proceedings from the National Academy of Science, and covered by all major media outlets. She received a PhD in Psychology from Harvard University, and then completed a postdoc at the Salk Institute for Biological Studies and UC San Diego. Links Website: http://www.saramednick.com/ Sleep and Cognition Lab:  http://sleepandcognitionlab.org/ University California Irvine: https://www.faculty.uci.edu/profile.cfm?faculty_id=6491 Research Gate https://www.researchgate.net/profile/Sara-Mednick Twitter: https://twitter.com/Sara_Mednick Other resources: MIT Dream Engineering group: https://www.media.mit.edu/projects/theme-engineering-dreams/overview/ Coors beer promotion: https://www.theguardian.com/media/2021/jul/05/advertisers-targeted-dream-incubation Open letter: https://dxe.pubpub.org/pub/dreamadvertising/release/1 Google Nest 2: https://www.bbc.com/news/technology-56416578 Amazon sleep tracker: https://www.cnet.com/home/smart-home/amazon-gets-waiver-from-fcc-to-monitor-sleep-with-a-radar-sensor/ Episode Homepage: http://sleepjunkies.com/dreams-and-advertising/

You're listening to the 24th episode of the Humans 2.0 podcast, solo-series, FLOW! Today's episode is on the MOST important activity that I partake in other than meditation...and it's sleeping 7-8 hours a day. 1. Sleeping Helps Prevent Diabetes and Heart DiseaseEveryone has problems falling asleep from time to time, but if you are chronically suffering from a lack of sleep, your odds of developing heart disease or type 2 diabetes will significantly increase. With this in mind, individuals who have insomnia, sleep apnea or another complication that makes it difficult to have a restful night should consider talking to their doctor about getting a sleep aid. It is also important to note that regular exercise and following a set bedtime and wake-up routine will help.2. Sleep Makes You Feel GoodWe all know the glorious feeling of waking up after a good night’s sleep. Our minds feel sharper, our bodies have fewer aches, and we’re more physically and emotionally equipped to take on the rest of the day. Unfortunately, getting to this happy stage is very difficult for some people. If you struggle with falling or staying asleep, it is wise to follow some scientifically proven methods for fixing the problem.For example, a post on the science of sleeping suggests cooling your face, dropping the temperature in your bedroom to 60 degrees Fahrenheit, and taking the rather unorthodox seeming approach of trying to force yourself to stay awake while lying in bed. Apparently, those who stare at the ceiling instead of having their eyes closed typically fall asleep more quickly.3. Sleeping Helps with Weight ManagementHave you ever noticed that you feel hungrier when you are sleep deprived? Researchers from Hendrix College studied this phenomenon with college students. They conclusively proved that a lack of sleep leads to an increased daily consumption of approximately 300 calories. This happens because the brain needs sleep to perform its best. When it doesn’t get enough, it burns through glucose, carbs, and other human fuels more quickly than usual in an attempt to keep you alert and fully functional. If you want to lose weight, eight hours of sleep should be part of your nightly routine.4. Naps Boost ProductivityStudies by NASA and Dr. Sara C. Mednick have found that naps serve another vital function in our overall sleep needs. In fact, if you take a nap of at least 26 minutes between 1 and 4 p.m., you’ll experience a productivity boost of up to 34 percent. When you consider the impact that productivity levels can have on everything from your job performance to completing personal tasks, it becomes easy to see why everyone should be given a nap break during the day.You may not be able to get your employer to sanction this idea, but consider using part of your lunch break to help you catch a few extra ZZZs.5. Sleeping Helps Your Immune SystemYour immune system is constantly at work attempting to protect you from a long list of potential illnesses. You can help it have a high rate of success by getting at least seven hours of sleep per night. Sadly, those who are unable to do this will suffer from an impaired immune system that leaves them more prone to catching a cold or the flu.One study even found that sleep deprivation following a vaccination could reduce the effects of the vaccine by as much as 50 percent. Therefore, it is critical to ensure that you get enough sleep if you wish to remain as healthy as possible.6. Sleep Provides A Cognitive BoostIf you have a big test or presentation tomorrow, the absolute best thing you can do for yourself is to get a good night’s sleep. This is because researchers have determined that there is a strong link between sleep and cognitive performance. When you don’t get enough sleep, your brain will experience reduced blood flow. As a result, your cognitive speed, attention to detail, memory retention and recall, decision-making skills, and emotional intelligence will all begin to plummet.Even if you sleep a solid eight hours tonight, these issues will begin to show up approximately 16 hours after you wake up. This helps highlight just how bad of an idea it is to pull an all-nighter.7. Sleep Helps You Age More GracefullyEveryone has probably had the experience of looking at themselves in the mirror the morning after a poor night’s sleep. You may have been shocked to see that you looked rougher than usual, and this is not a coincidence. When you sleep, your body releases certain hormones that are essential for skin health and overall well-being. Failure to get enough sleep disrupts this release and could remove it altogether. In children, this can even lead to stunted growth. Therefore, if you want to look your best, sleep is one of the easiest ways to achieve this goal.8. Sleep Provides A Mood BoostPerhaps one of sleep’s most essential functions is to help people maintain a stable mood. Those who have chronic insomnia often suffer from higher levels of depression, anxiety, and stress. Even just one night without the proper amount of sleep can have a negative impact on your mood and ability to deal with stressful situations. This highlights yet again why sleeping is a better usage of your time than late-night cramming before a test or any other big event.9. Sleep Deprivation Increases CravingsAside from simply making you hungrier, sleep deprivation also causes an increased craving for food that is high in sugar and carbs. This explains why people who have a rough night without a lot of sleep find themselves reaching for candy that they might otherwise skip. Again, this usually leads to an increase in calories, and it’s another symptom of poor sleep that can eventually cause type 2 diabetes.10. Sleep is Essential for LibidoIf your libido has been waning lately, it is good idea to take a closer look at how much sleep you’re getting. This is because testosterone becomes reduced after a lack of sleep, which makes women feel less interested in any type of sexual activity. Shockingly, every lost hour of sleep causes a 14 percent drop in libido. Therefore, whether trying to get pregnant has become an unpleasant chore or you simply feel less interested in sex than you used to, you may be able to boost your libido significantly by adding one more hour of sleep to your nightly routine.Please let me know how you like these daily FLOW episodes.Please do NOT hesitate to reach out to me on Instagram, Twitter or via email mark@vudream.comHumans 2.0 Twitter - https://twitter.com/Humans2PodcastTwitter - https://twitter.com/markymetryMedium - https://medium.com/@markymetryFacebook - https://www.facebook.com/mark.metry.9Instagram - https://www.instagram.com/markmetry/LinkedIn - https://www.linkedin.com/in/mark-metry/Mark Metry - https://www.markmetry.com/