I am not sure if I want to solve this issue actually, I just want to vent.
iX, what do you think yourself when you print out this error message to a "customer"?
I mean your installation of Kubernetes on a single host is crap and using helm charts that utterly break in an atomic chain reaction that way doesnt make it trustworthy. I am on the way to migrate nextcloud away again from TrueNAS to a docker host and just use TrueNAS as storage.
I dont care about sensible data down there, at the time of posting, this system isnt running anymore. Sorry if I annoy somebody.
[EFAULT] Failed to upgrade App: WARNING: Kubernetes configuration file is group-readable. This is insecure. Location: /etc/ranchek3s/k3s.yaml Error: UPGRADE FAILED: execution error at (nextcloud/templates/common.yaml:38:4): Chart - Values contain an error that may be a result of merging. Values containing the error: Error: 'error converting YAML to JSON: yaml: invalid leading UTF-8 octet' TZ: UTC bashImage: pullPolicy: IfNotPresent repository: bash tag: 4.4.23 configmap: nextcloud-config: data: limitrequestbody.conf: LimitRequestBody 3221225472 occ: - #!/bin/bash uid="$(id -u)" gid="$(id -g)" if [ "$uid" = '0' ]; then user='www-data' group='www-data' else user="$uid" group="$gid" fi run_as() { if [ "$(id -u)" = 0 ]; then su -p "$user" -s /bin/bash -c 'php /vawww/html/occ "$@"' - "$@" else /bin/bash -c 'php /vawww/html/occ "$@"' - "$@" fi } run_as "$@" opcache.ini: opcache.memory_consumption=128 php.ini: max_execution_time=30 enabled: true nginx: data: nginx.conf: - events {} http { server { listen 9002 ssl http2; listen [::]:9002 ssl http2; # Redirect HTTP to HTTPS error_page 497 301 =307 https://$host$request_uri; ssl_certificate '/etc/nginx-certs/public.crt'; ssl_certificate_key '/etc/nginx-certs/private.key'; client_max_body_size 3G; add_header Strict-Transport-Security "max-age=15552000; includeSubDomains; preload" always; location = /robots.txt { allow all; log_not_found off; access_log off; } location = /.well-known/carddav { return 301 $scheme://$host/remote.php/dav; } location = /.well-known/caldav { return 301 $scheme://$host/remote.php/dav; } location / { proxy_pass http://nextcloud:80; proxy_http_version 1.1; proxy_cache_bypass $http_upgrade; proxy_request_buffering off; # Proxy headers proxy_set_header Upgrade $http_upgrade; proxy_set_header Connection "upgrade"; proxy_set_header Host $http_host; proxy_set_header X-Real-IP $remote_addr; proxy_set_header X-Forwarded-For $proxy_add_x_forwarded_for; proxy_set_header X-Forwarded-Proto https; proxy_set_header X-Forwarded-Host $host; proxy_set_header X-Forwarded-Port 443; # Proxy timeouts proxy_connect_timeout 60s; proxy_send_timeout 60s; proxy_read_timeout 60s; } } } enabled: true fallbackDefaults: accessModes: - ReadWriteOnce persistenceType: emptyDir probeTimeouts: liveness: failureThreshold: 5 initialDelaySeconds: 10 periodSeconds: 10 successThreshold: 1 timeoutSeconds: 5 readiness: failureThreshold: 5 initialDelaySeconds: 10 periodSeconds: 10 successThreshold: 2 timeoutSeconds: 5 startup: failureThreshold: 60 initialDelaySeconds: 10 periodSeconds: 5 successThreshold: 1 timeoutSeconds: 2 probeType: http pvcRetain: false pvcSize: 1Gi serviceProtocol: tcp serviceType: ClusterIP storageClass: "" global: annotations: {} ixChartContext: addNvidiaRuntimeClass: false hasNFSCSI: true hasSMBCSI: true isInstall: false isStopped: false isUpdate: false isUpgrade: true kubernetes_config: cluster_cidr: 172.16.0.0/16 cluster_dns_ip: 172.17.0.10 service_cidr: 172.17.0.0/16 nfsProvisioner: nfs.csi.k8s.io nvidiaRuntimeClassName: nvidia operation: UPGRADE smbProvisioner: smb.csi.k8s.io storageClassName: ix-storage-class-nextcloud upgradeMetadata: newChartVersion: 2.0.5 oldChartVersion: 1.6.61 preUpgradeRevision: 89 labels: {} minNodePort: 9000 image: pullPolicy: IfNotPresent repository: nextcloud tag: 29.0.0 imagePullSecret: [] ixCertificateAuthorities: {} ixCertificates: "1": CA_type_existing: false CA_type_intermediate: false CA_type_internal: false CSR: null DN: /C=US/O=iXsystems/CN=localhost/emailAddress=info@ixsystems.com/ST=Tennessee/L=Maryville/subjectAltName=DNS:localhost can_be_revoked: false cert_type: CERTIFICATE cert_type_CSR: false cert_type_existing: true cert_type_internal: false certificate: -----BEGIN CERTIFICATE----- MIIDrTCCApWgAwIBAgIEHHHd+zANBgkqhkiG9w0BAQsFADCBgDELMAkGA1UEBhMC VVMxEjAQBgNVBAoMCWlYc3lzdGVtczESMBAGA1UEAwwJbG9jYWxob3N0MSEwHwYJ KoZIhvcNAQkBFhJpbmZvQGl4c3lzdGVtcy5jb20xEjAQBgNVBAgMCVRlbm5lc3Nl ZTESMBAGA1UEBwwJTWFyeXZpbGxlMB4XDTIzMTIxNjA3MDUwOVoXDTI1MDExNjA3 MDUwOVowgYAxCzAJBgNVBAYTAlVTMRIwEAYDVQQKDAlpWHN5c3RlbXMxEjAQBgNV BAMMCWxvY2FsaG9zdDEhMB8GCSqGSIb3DQEJARYSaW5mb0BpeHN5c3RlbXMuY29t MRIwEAYDVQQIDAlUZW5uZXNzZWUxEjAQBgNVBAcMCU1hcnl2aWxsZTCCASIwDQYJ KoZIhvcNAQEBBQADggEPADCCAQoCggEBAKPRN3n5ngKFrHQ12gKCmLEN85If6B3E KEo4nvTkTIWLzXZcTGxlJ9kGr9bt0V8cvEInZnOCnyY74lzKlMhZv1R58nfBmz5a gpV6scHXZVghGhGsjtP7/H4PRMUbzM9MawET8+Au8grjAodUkz6Jskcwhgg9EVS5 UQPTDkxXJYFRUN1XhJOR4tqsrHFrI25oUF6Gms9Wp1aq0mJXh+FIGAyELqpdk/Q8 N1Rjn3t4m2Ub+OPmBLwHOncIqz2PHVgL574bT/q+Lc3Mi/gQsfNi6VN7UkNTQ5Q2 uOhrcw4gtjn41v0j7k9CsUvPK8zfCizQHgBx6Ih33Z850pHUQyNuwjECAwEAAaMt MCswFAYDVR0RBA0wC4IJbG9jYWxob3N0MBMGA1UdJQQMMAoGCCsGAQUFBwMBMA0G CSqGSIb3DQEBCwUAA4IBAQAQG2KsF6ki8dooaaM+32APHJp38LEmLNIMdnIlCHPw RnQ+4I8ssEPKk3czIzOlOe6R3V71GWg1JlGEuUD6M3rPbzSfWzv0kdji/qgzUId1 oh9vEao+ndPijYpDi6CUcBADuzilcygSBl05j6RlS2Uv8+tNIjxTKrDegyaEtC3W RoVqON0vhDSKJ3OsOKR2g5uFfs/uHxBvskkChdGn/1aRz+DdHCYVOEavnQylXPBk xzWQDVt6+6mAhejGGkkGsIG1QY7pFpQPA9UWeY/C/3/QdSl01GgfpyWNsfE+Wu1b IS3wxfWfuiMiDbUElqjDqiy623peeVFXrWlTV4G4yBG/ -----END CERTIFICATE----- certificate_path: /etc/certificates/truenas_default.crt chain: false chain_list: - -----BEGIN CERTIFICATE----- MIIDrTCCApWgAwIBAgIEHHHd+zANBgkqhkiG9w0BAQsFADCBgDELMAkGA1UEBhMC VVMxEjAQBgNVBAoMCWlYc3lzdGVtczESMBAGA1UEAwwJbG9jYWxob3N0MSEwHwYJ KoZIhvcNAQkBFhJpbmZvQGl4c3lzdGVtcy5jb20xEjAQBgNVBAgMCVRlbm5lc3Nl ZTESMBAGA1UEBwwJTWFyeXZpbGxlMB4XDTIzMTIxNjA3MDUwOVoXDTI1MDExNjA3 MDUwOVowgYAxCzAJBgNVBAYTAlVTMRIwEAYDVQQKDAlpWHN5c3RlbXMxEjAQBgNV BAMMCWxvY2FsaG9zdDEhMB8GCSqGSIb3DQEJARYSaW5mb0BpeHN5c3RlbXMuY29t MRIwEAYDVQQIDAlUZW5uZXNzZWUxEjAQBgNVBAcMCU1hcnl2aWxsZTCCASIwDQYJ KoZIhvcNAQEBBQADggEPADCCAQoCggEBAKPRN3n5ngKFrHQ12gKCmLEN85If6B3E KEo4nvTkTIWLzXZcTGxlJ9kGr9bt0V8cvEInZnOCnyY74lzKlMhZv1R58nfBmz5a gpV6scHXZVghGhGsjtP7/H4PRMUbzM9MawET8+Au8grjAodUkz6Jskcwhgg9EVS5 UQPTDkxXJYFRUN1XhJOR4tqsrHFrI25oUF6Gms9Wp1aq0mJXh+FIGAyELqpdk/Q8 N1Rjn3t4m2Ub+OPmBLwHOncIqz2PHVgL574bT/q+Lc3Mi/gQsfNi6VN7UkNTQ5Q2 uOhrcw4gtjn41v0j7k9CsUvPK8zfCizQHgBx6Ih33Z850pHUQyNuwjECAwEAAaMt MCswFAYDVR0RBA0wC4IJbG9jYWxob3N0MBMGA1UdJQQMMAoGCCsGAQUFBwMBMA0G CSqGSIb3DQEBCwUAA4IBAQAQG2KsF6ki8dooaaM+32APHJp38LEmLNIMdnIlCHPw RnQ+4I8ssEPKk3czIzOlOe6R3V71GWg1JlGEuUD6M3rPbzSfWzv0kdji/qgzUId1 oh9vEao+ndPijYpDi6CUcBADuzilcygSBl05j6RlS2Uv8+tNIjxTKrDegyaEtC3W RoVqON0vhDSKJ3OsOKR2g5uFfs/uHxBvskkChdGn/1aRz+DdHCYVOEavnQylXPBk xzWQDVt6+6mAhejGGkkGsIG1QY7pFpQPA9UWeY/C/3/QdSl01GgfpyWNsfE+Wu1b IS3wxfWfuiMiDbUElqjDqiy623peeVFXrWlTV4G4yBG/ -----END CERTIFICATE----- city: Maryville common: localhost country: US csr_path: /etc/certificates/truenas_default.csr digest_algorithm: SHA256 email: info@ixsystems.com expired: false extensions: ExtendedKeyUsage: TLS Web Server Authentication SubjectAltName: DNS:localhost fingerprint: 8E:68:9D:0A:7D:A6:41:11:59:B0:0C:01:8C:AC:C4:F4:DB:F9:6B:2C from: Sat Dec 16 08:05:09 2023 id: 1 internal: "NO" issuer: external key_length: 2048 key_type: RSA lifetime: 397 name: truenas_default organization: iXsystems organizational_unit: null parsed: true privatekey: -----BEGIN PRIVATE KEY----- MIIEvQIBADANBgkqhkiG9w0BAQEFAASCBKcwggSjAgEAAoIBAQCj0Td5+Z4Chax0 NdoCgpixDfOSH+gdxChKOJ705EyFi812XExsZSfZBq/W7dFfHLxCJ2Zzgp8mO+Jc ypTIWb9UefJ3wZs+WoKVerHB12VYIRoRrI7T+/x+D0TFG8zPTGsBE/PgLvIK4wKH VJM+ibJHMIYIPRFUuVED0w5MVyWBUVDdV4STkeLarKxxayNuaFBehprPVqdWqtJi V4fhSBgMhC6qXZP0PDdUY597eJtlG/jj5gS8Bzp3CKs9jx1YC+e+G0/6vi3NzIv4 ELHzYulTe1JDU0OUNrjoa3MOILY5+Nb9I+5PQrFLzyvM3wos0B4AceiId92fOdKR 1EMjbsIxAgMBAAECggEAS/Su51RxCjRWwM9TVUSebcHNRNyccGjKUZetRFkyjd1D l/S1zrCcaElscJh2MsaNF5NTMo3HIyAzFdksYTUTvKSKYzKWu7OVxp9MGle3+sPm ZXmABBRbf0uvFEGOljOVjbtloXXC7n9RZdQ2LZIE4nNCQkGmboU6Zi6O+6CQmEOQ 9iyYJ8NyXtjDT2sVOpysAj3ga6tdtSosG7SQuo41t20mw6hbl08LhQP9LfZJyKCR 0x1cYny+XHifB6JQAt8crzHYpKaJc2tZd4dXJ1xDnm2Aa/Au5uEA01P/L3hf41sI cUmBhVf1z5m9yBsyaZnW6LzaR5tQwpnPWPEcNfuwLQKBgQDM1o8vwKCo435shpGE zCdqbvK4+J0XYmbgEwHId8xr9rzZ852lAhs6VO2WQQVMGUoWRaH44B3z1Jv9N5Qa 4RUwnTb1MERfzEjRwUuIWjtz34yAXko0iU3M0FYpIxDuKVJNOEO1Doey0lTUcIYQ sfRUVxxJZ3hpDo7RhPSZpwyBtwKBgQDMu8PFVQ5XRb90qaGqg+ACaXMfHXfuWzuJ UqgyNrvF6wqd9Z0Nn299m7EonE6qJftUqlqHC62OCBfqRBNkwOw40s7ORZvqUCkP 7WsWuJu4HqhS2we8yKRuqj520VP537ZeqnK64mDxDKBvL9ttCujbxy01WFWcdwkO sSAViAK7VwKBgQCAeNG1kYsyYfyY9I2wTJssFgoGGWftkroTL9iecwSzcj1gNXta Usfg/gNFieJYqEPfVC0Sev5OP7rWRlWNxj4UD4a4oV1A+E9zv1gwXOeM9ViZ6omA Cd3R55kik+u6dBA6fl9433Qco+6wjyKGthYYD8qd/1d2DLtmjY0cEbm2YQKBgH4/ Zuifm5lLhFVPaUa5zYAPQJM2W8da8OqsUtWsFLxmRQTE+ZT19Q1S3br6MDQR+drq tapDFEHaUcz/L6pYoRIlRKvEFvI1fiy5Lekz66ptFUUKlcnfPC6VwrEIQi16u33C w77ka/0Y2THXJAsoyBEG0KTtlNVIPgiWRv+gAHc/AoGATOlO6ZVhf0vWPIKBhajM ijWTNIX/iCNOheJEjLEPksG4LVpU16OphZL2m0nIyOryQ0Fmt7GHUfl3CXFhTH/P G47PzH+mLCQLp5TUIeNRQWScWNGGsf9J+MtwpxHMzUymDJySR4aot0bH3fge0MO1 QccFxNbLODRmJuYbSQB1HZQ= -----END PRIVATE KEY----- privatekey_path: /etc/certificates/truenas_default.key revoked: false revoked_date: null root_path: /etc/certificates san: - DNS:localhost serial: 477224443 signedby: null state: Tennessee subject_name_hash: 3193428416 type: 8 until: Thu Jan 16 08:05:09 2025 ixChartContext: addNvidiaRuntimeClass: false hasNFSCSI: true hasSMBCSI: true isInstall: false isStopped: false isUpdate: false isUpgrade: true kubernetes_config: cluster_cidr: 172.16.0.0/16 cluster_dns_ip: 172.17.0.10 service_cidr: 172.17.0.0/16 nfsProvisioner: nfs.csi.k8s.io nvidiaRuntimeClassName: nvidia operation: UPGRADE smbProvisioner: smb.csi.k8s.io storageClassName: ix-storage-class-nextcloud upgradeMetadata: newChartVersion: 2.0.5 oldChartVersion: 1.6.61 preUpgradeRevision: 89 ixExternalInterfacesConfiguration: [] ixExternalInterfacesConfigurationNames: [] ixVolumes: - hostPath: /mnt/Camelot/ix-applications/releases/nextcloud/volumes/ix_volumes/ix-postgres_backups mariadbImage: pullPolicy: IfNotPresent repository: mariadb tag: 10.6.14 ncConfig: additionalEnvs: [] adminPassword: d3k@M%YRBRcj adminUser: admin commands: [] cron: enabled: false schedule: '*/15 * * * *' dataDir: /vawww/html/data host: charon.weninger.local maxExecutionTime: 30 maxUploadLimit: 3 opCacheMemoryConsumption: 128 phpMemoryLimit: 512 ncDbHost: nextcloud-postgres ncDbName: nextcloud ncDbPass: XvgIoT84hMmNDlH ncDbUser: ��-��� ncNetwork: certificateID: 1 nginx: externalAccessPort: 443 proxyTimeouts: 60 useDifferentAccessPort: false webPort: 9002 ncPostgresImage: pullPolicy: IfNotPresent repository: postgres tag: "13.1" ncStorage: additionalStorages: [] data: hostPathConfig: aclEnable: false hostPath: /mnt/Camelot/Applications/Nextcloud/ncdata ixVolumeConfig: datasetName: data type: hostPath html: hostPathConfig: aclEnable: false hostPath: /mnt/Camelot/Applications/Nextcloud/ncdata ixVolumeConfig: datasetName: html type: hostPath isDataInTheSameVolume: true migrationFixed: true pgBackup: ixVolumeConfig: aclEnable: false datasetName: ix-postgres_backups type: ixVolume pgData: hostPathConfig: aclEnable: false hostPath: /mnt/Camelot/Applications/Nextcloud/pgdata ixVolumeConfig: datasetName: pgData type: hostPath nginxImage: pullPolicy: IfNotPresent repository: nginx tag: 1.25.4 notes: custom: ## Database You can connect to the database using the pgAdmin App from the catalog
Database Details
- Database: \{{ .Values.ncDbName }}` - Username: `{{ .Values.ncDbUser }}` - Password: `{{ .Values.ncDbPass }}` - Host: `{{ .Values.ncDbHost }}.{{ .Release.Namespace }}.svc.cluster.local` - Port: `5432``
{{- $_ := unset .Values "ncDbUser" }} {{- $_ := unset .Values "ncDbName" }} {{- $_ := unset .Values "ncDbPass" }} {{- $_ := unset .Values "ncDbHost" }} Note: Nextcloud will create an additional new user and password for the admin user on first startup. You can find those credentials in the \/vawww/html/config/config.php` file inside the container. footer: # Documentation Documentation for this app can be found at https://www.truenas.com/docs. # Bug reports If you find a bug in this app, please file an issue at https://ixsystems.atlassian.net header: # Welcome to TrueNAS SCALE Thank you for installing {{ .Chart.Annotations.title }} App. persistence: config: datasetName: null domain: null enabled: true hostPath: /mnt/Camelot/Applications/Nextcloud/ncdata medium: null password: null readOnly: false server: null share: null size: null targetSelector: nextcloud: nextcloud: mountPath: /vawww/html/config subPath: config nextcloud-cron: nextcloud-cron: mountPath: /vawww/html/config subPath: config type: hostPath username: null customapps: datasetName: null domain: null enabled: true hostPath: /mnt/Camelot/Applications/Nextcloud/ncdata medium: null password: null readOnly: false server: null share: null size: null targetSelector: nextcloud: nextcloud: mountPath: /vawww/html/customapps subPath: custom_apps nextcloud-cron: nextcloud-cron: mountPath: /vawww/html/custom_apps subPath: custom_apps type: hostPath username: null data: datasetName: null domain: null enabled: true hostPath: /mnt/Camelot/Applications/Nextcloud/ncdata medium: null password: null readOnly: false server: null share: null size: null targetSelector: nextcloud: nextcloud: mountPath: /vawww/html/data subPath: data nextcloud-cron: nextcloud-cron: mountPath: /vawww/html/data subPath: data type: hostPath username: null html: datasetName: null domain: null enabled: true hostPath: /mnt/Camelot/Applications/Nextcloud/ncdata medium: null password: null readOnly: false server: null share: null size: null targetSelector: nextcloud: nextcloud: mountPath: /vawww/html subPath: html nextcloud-cron: nextcloud-cron: mountPath: /vawww/html subPath: html postgresbackup: postgresbackup: mountPath: /nc-config type: hostPath username: null nc-config-limreqbody: defaultMode: "0755" enabled: true objectName: nextcloud-config targetSelector: nextcloud: nextcloud: mountPath: /etc/apache2/conf-enabled/limitrequestbody.conf subPath: limitrequestbody.conf type: configmap nc-config-opcache: defaultMode: "0755" enabled: true objectName: nextcloud-config targetSelector: nextcloud: nextcloud: mountPath: /uslocal/etc/php/conf.d/opcache-z-99.ini subPath: opcache.ini type: configmap nc-config-php: defaultMode: "0755" enabled: true objectName: nextcloud-config targetSelector: nextcloud: nextcloud: mountPath: /uslocal/etc/php/conf.d/nextcloud-z-99.ini subPath: php.ini type: configmap nc-occ: defaultMode: "0755" enabled: true objectName: nextcloud-config targetSelector: nextcloud: nextcloud: mountPath: /usbin/occ subPath: occ type: configmap nginx-cert: defaultMode: "0600" enabled: true items: - key: tls.key path: private.key - key: tls.crt path: public.crt objectName: nextcloud-cert targetSelector: nginx: nginx: mountPath: /etc/nginx-certs readOnly: true type: secret nginx-conf: defaultMode: "0600" enabled: true items: - key: nginx.conf path: nginx.conf objectName: nginx targetSelector: nginx: nginx: mountPath: /etc/nginx readOnly: true type: configmap postgresbackup: datasetName: ix-postgres_backups domain: null enabled: true hostPath: null medium: null password: null readOnly: false server: null share: null size: null targetSelector: postgresbackup: permissions: mountPath: /mnt/directories/postgres_backup postgresbackup: mountPath: /postgres_backup type: ixVolume username: null postgresdata: datasetName: null domain: null enabled: true hostPath: /mnt/Camelot/Applications/Nextcloud/pgdata medium: null password: null readOnly: false server: null share: null size: null targetSelector: postgres: permissions: mountPath: /mnt/directories/postgres_data postgres: mountPath: /valib/postgresql/data type: hostPath username: null themes: datasetName: null domain: null enabled: true hostPath: /mnt/Camelot/Applications/Nextcloud/ncdata medium: null password: null readOnly: false server: null share: null size: null targetSelector: nextcloud: nextcloud: mountPath: /vawww/html/themes subPath: themes nextcloud-cron: nextcloud-cron: mountPath: /vawww/html/themes subPath: themes type: hostPath username: null tmp: enabled: true targetSelector: nextcloud: nextcloud: mountPath: /tmp type: emptyDir podOptions: automountServiceAccountToken: false dnsConfig: options: [] dnsPolicy: ClusterFirst enableServiceLinks: false hostAliases: [] hostNetwork: false restartPolicy: Always runtimeClassName: "" terminationGracePeriodSeconds: 30 tolerations: [] portal: {} postgresImage: pullPolicy: IfNotPresent repository: postgres tag: "15.2" rbac: {} redisImage: pullPolicy: IfNotPresent repository: bitnami/redis tag: 7.0.11 release_name: nextcloud resources: NVIDIA_CAPS: - all limits: cpu: 4000m memory: 8Gi requests: cpu: 10m memory: 50Mi scaleCertificate: nextcloud-cert: enabled: true id: 1 scaleExternalInterface: [] scaleGPU: [] secret: {} securityContext: container: PUID: 568 UMASK: "002" allowPrivilegeEscalation: false capabilities: add: [] drop: - ALL privileged: false readOnlyRootFilesystem: true runAsGroup: 568 runAsNonRoot: true runAsUser: 568 seccompProfile: type: RuntimeDefault pod: fsGroup: 568 fsGroupChangePolicy: OnRootMismatch supplementalGroups: [] sysctls: [] service: nextcloud: enabled: true ports: webui: enabled: true port: 80 primary: true targetPort: 80 targetSelector: nextcloud primary: true targetSelector: nextcloud type: ClusterIP nextcloud-nginx: enabled: true ports: webui-tls: enabled: true nodePort: 9002 port: 9002 targetPort: 9002 targetSelector: nginx targetSelector: nginx type: NodePort postgres: enabled: true ports: postgres: enabled: true port: 5432 primary: true targetPort: 5432 targetSelector: postgres targetSelector: postgres type: ClusterIP redis: enabled: true ports: redis: enabled: true port: 6379 primary: true targetPort: 6379 targetSelector: redis targetSelector: redis type: ClusterIP serviceAccount: {} workload: nextcloud: enabled: true podSpec: containers: nextcloud: enabled: true envFrom: - secretRef: name: nextcloud-creds imageSelector: image lifecycle: postStart: command: - /bin/sh - -c - echo "Installing ..." apt update && apt install -y --no-install-recommends \ echo "Failed to install binary/binaries..." echo "Finished." type: exec primary: true probes: liveness: enabled: true httpHeaders: Host: localhost path: /status.php port: 80 type: http readiness: enabled: true httpHeaders: Host: localhost path: /status.php port: 80 type: http startup: enabled: true httpHeaders: Host: localhost path: /status.php port: 80 type: http securityContext: capabilities: add: - CHOWN - DAC_OVERRIDE - FOWNER - NET_BIND_SERVICE - NET_RAW - SETGID - SETUID readOnlyRootFilesystem: false runAsGroup: 0 runAsNonRoot: false runAsUser: 0 hostNetwork: false initContainers: postgres-wait: args: - -c - echo "Waiting for postgres to be ready" until pg_isready -h ${POSTGRES_HOST} -U ${POSTGRES_USER} -d ${POSTGRES_DB}; do sleep 2 done command: bash enabled: true envFrom: - secretRef: name: postgres-creds imageSelector: postgresImage resources: limits: cpu: 500m memory: 256Mi type: init redis-wait: args: - -c - - echo "Waiting for redis to be ready" until redis-cli -h "$REDIS_HOST" -a "$REDIS_PASSWORD" -p ${REDIS_PORT_NUMBER:-6379} ping grep -q PONG; do echo "Waiting for redis to be ready. Sleeping 2 seconds..." sleep 2 done echo "Redis is ready!" command: bash enabled: true envFrom: - secretRef: name: redis-creds imageSelector: redisImage resources: limits: cpu: 500m memory: 256Mi type: init securityContext: fsGroup: 33 primary: true type: Deployment nginx: enabled: true podSpec: containers: nginx: enabled: true imageSelector: nginxImage primary: true probes: liveness: enabled: true httpHeaders: Host: localhost path: /status.php port: 9002 type: https readiness: enabled: true httpHeaders: Host: localhost path: /status.php port: 9002 type: https startup: enabled: true httpHeaders: Host: localhost path: /status.php port: 9002 type: https securityContext: capabilities: add: - CHOWN - DAC_OVERRIDE - FOWNER - NET_BIND_SERVICE - NET_RAW - SETGID - SETUID readOnlyRootFilesystem: false runAsGroup: 0 runAsNonRoot: false runAsUser: 0 hostNetwork: false initContainers: 01-wait-server: args: - -c - - echo "Waiting for [http://nextcloud:80]"; until wget --spider --quiet --timeout=3 --tries=1 http://nextcloud:80/status.php; do echo "Waiting for [http://nextcloud:80]"; sleep 2; done echo "Nextcloud is up: http://nextcloud:80"; command: - bash enabled: true imageSelector: bashImage type: init type: Deployment postgres: enabled: true podSpec: containers: postgres: enabled: true envFrom: - secretRef: name: postgres-creds imageSelector: ncPostgresImage primary: true probes: liveness: command: - sh - -c - until pg_isready -U ${POSTGRES_USER} -h localhost; do sleep 2; done enabled: true type: exec readiness: command: - sh - -c - until pg_isready -U ${POSTGRES_USER} -h localhost; do sleep 2; done enabled: true type: exec startup: command: - sh - -c - until pg_isready -U ${POSTGRES_USER} -h localhost; do sleep 2; done enabled: true type: exec resources: limits: cpu: 4000m memory: 8Gi securityContext: readOnlyRootFilesystem: false runAsGroup: 999 runAsUser: 999 initContainers: permissions: args: - -c - "for dir in /mnt/directories/; do\n if [ ! -d \"$dir\" ]; then\n echo \"[$dir] is not a directory, skipping\"\n continue\n fi\n\n echo \"Current Ownership and Permissions on [\"$dir\"]:\"\n echo \"chown: $(stat -c \"%u %g\" \"$dir\")\"\n echo \"chmod: $(stat -c \"%a\" \"$dir\")\" \n fix_owner=\"true\"\n fix_perms=\"true\"\n\n\n if [ \"$fix_owner\" = \"true\" ]; then\n echo \"Changing ownership to 999:999 on: [\"$dir\"]\"\n \ chown -R 999:999 \"$dir\"\n echo \"Finished changing ownership\"\n \ echo \"Ownership after changes:\"\n stat -c \"%u %g\" \"$dir\"\n \ fi\ndone\n" command: bash enabled: true imageSelector: bashImage resources: limits: cpu: 1000m memory: 512Mi securityContext: capabilities: add: - CHOWN readOnlyRootFilesystem: false runAsGroup: 0 runAsNonRoot: false runAsUser: 0 type: install type: Deployment postgresbackup: annotations: helm.sh/hook: pre-upgrade helm.sh/hook-delete-policy: hook-succeeded helm.sh/hook-weight: "1" enabled: true podSpec: containers: postgresbackup: command: - sh - -c - echo 'Fetching password from config.php' # sed removes ' , => spaces and db from the string POSTGRES_USER=$(cat /nc-config/config/config.php grep 'dbuser' sed "s/dbuser ',=>//g") POSTGRES_PASSWORD=$(cat /nc-config/config/config.php grep 'dbpassword' sed "s/dbpassword ',=>//g") POSTGRES_DB=$(cat /nc-config/config/config.php grep 'dbname' sed "s/dbname ',=>//g") [ -n "$POSTGRES_USER" ] && [ -n "$POSTGRES_PASSWORD" ] && [ -n "$POSTGRES_DB" ] && echo 'User, Database and password fetched from config.php' until pg_isready -U ${POSTGRES_USER} -h ${POSTGRES_HOST}; do sleep 2; done echo "Creating backup of ${POSTGRES_DB} database" pg_dump --dbname=${POSTGRES_URL} --file /postgres_backup/${POSTGRES_DB}$(date +%Y-%m-%d_%H-%M-%S).sql echo "Failed to create backup" echo "Backup finished" enabled: true envFrom: - secretRef: name: postgres-backup-creds imageSelector: ncPostgresImage primary: true probes: liveness: enabled: false readiness: enabled: false startup: enabled: false resources: limits: cpu: 2000m memory: 2Gi securityContext: readOnlyRootFilesystem: false runAsGroup: 999 runAsUser: 999 initContainers: permissions: args: - -c - "for dir in /mnt/directories/*; do\n if [ ! -d \"$dir\" ]; then\n echo \"[$dir] is not a directory, skipping\"\n continue\n fi\n\n echo \"Current Ownership and Permissions on [\"$dir\"]:\"\n echo \"chown: $(stat -c \"%u %g\" \"$dir\")\"\n echo \"chmod: $(stat -c \"%a\" \"$dir\")\" \n if [ $(stat -c %u \"$dir\") -eq 999 ] && [ $(stat -c %g \"$dir\") -eq 999 ]; then\n echo \"Ownership is correct. Skipping...\"\n fix_owner=\"false\"\n \ else\n echo \"Ownership is incorrect. Fixing...\"\n fix_owner=\"true\"\n \ fi\n\n\n if [ \"$fix_owner\" = \"true\" ]; then\n echo \"Changing ownership to 999:999 on: [\"$dir\"]\"\n chown -R 999:999 \"$dir\"\n \ echo \"Finished changing ownership\"\n echo \"Ownership after changes:\"\n \ stat -c \"%u %g\" \"$dir\"\n fi\ndone" command: bash enabled: true imageSelector: bashImage resources: limits: cpu: 1000m memory: 512Mi securityContext: capabilities: add: - CHOWN readOnlyRootFilesystem: false runAsGroup: 0 runAsNonRoot: false runAsUser: 0 type: init restartPolicy: Never securityContext: fsGroup: "33" type: Job redis: enabled: true podSpec: containers: redis: enabled: true envFrom: - secretRef: name: redis-creds imageSelector: redisImage primary: true probes: liveness: command: - /bin/sh - -c - redis-cli -a "$REDIS_PASSWORD" -p ${REDIS_PORT_NUMBER:-6379} ping grep -q PONG enabled: true type: exec readiness: command: - /bin/sh - -c - redis-cli -a "$REDIS_PASSWORD" -p ${REDIS_PORT_NUMBER:-6379} ping grep -q PONG enabled: true type: exec startup: command: - /bin/sh - -c - redis-cli -a "$REDIS_PASSWORD" -p ${REDIS_PORT_NUMBER:-6379} ping grep -q PONG enabled: true type: exec resources: limits: cpu: 4000m memory: 8Gi securityContext: readOnlyRootFilesystem: false runAsGroup: 0 runAsNonRoot: false runAsUser: 1001 securityContext: fsGroup: 1001 type: Deployment See error above values.`

Just sharing a few free tools, resources etc. that might make your tech life a little easier. I have no known association with any of these unless stated otherwise.
But first, in the latest Security Swarm Podcast: "A Breakdown of CSRB’s Findings on Microsoft Storm-0558 Breach (PART 2),” is a continuation from last week’s episode where we discussed the CSRB’s findings on Microsoft’s Storm-0558 Breach. This week, we continue picking apart the findings and providing insights.
We're looking for your favorite tips and tools we can share with the community... those that help you do your job better and more easily. Please share your suggestions on the IT Pro Tuesday subreddit, and we'll be featuring them in the coming weeks.
Now on to this week's list!
A Free Tool
Centro 365 is a browser extension that makes it easier to find the info you need on Microsoft Azure and 365. Dintid explains, "My work consists 95% working in the 365 suite—in all of the sections. And being a small IT staff in a non-profit, it’s hard to keep up with the weekly changes MS are doing to naming and placement of stuff. Leads to my useful tool on a daily basis, an extension for my browser, which basically is just a drop down with the different sections and subsections. Clicking it and you go to the right url for it."
Another Free Tool
Mermaid is an online flowchart and diagrams editor that was designed to keep tech documentation current. TheRaido explains, "For documentation with diagrams, I tend to use Mermaid, which can be used in Markdown in VS Code and is also supported by Obsidian.md."
A Tip
A favorite Windows command for jonathanjohnson0724:

• for /l %i in (1,1,254)
• do ping -n 1 - w 10 192.168.0.%i
• Followed by arp -a

will list the IP and MAC addresses of almost everything in the local subnet (192.168.0.[1-254]), including most things that don’t respond to ping. Not as fancy as Angry IP Scanner, but it’s on every Windows system; so quick and easy to use.
Yet Another Free Tool
WizTree helps you quickly find the files and folders using the most disk space on your hard drive. Rather than searching the drive and checking each file to determine size, WizTree gets its information straight from the NTFS Master File Table—which means it happens almost instantaneously. evilkasper finds it does the same thing as WinDirStat, but much faster.
One More Free Tool
Page Countster is a small, portable application for reporting on network printers. Provides a super fast, easy way to access info and interact with all the connected printers. tkecherson says, "For printers, I prefer an old freeware utility, Page Countster. Automatically picks up just the printers and a host of other info about them in an incredibly lightweight utility."
You can find this week's bonuses here or signup to get each week's list in your inbox here.

https://minimalfreaks.co/2024/05/house-top-100-may-2024/

1. David Morales, Wh0, Sam Frandisco, Steve Martano – Needin’ U (Extended Mix) 06:11 126bpm 8A
2. CASSIMM, Mahalia Fontaine – Say Yeah (Extended Mix) 05:47 127bpm 11A
3. Honey Dijon, Jamie xx – Baddy On The Floor feat. Honey Dijon (Original Mix) 03:42 124bpm 12A
4. War – Low Rider (Kyle Watson Remix) 05:25 129bpm 9B
5. David Penn, OFFAIAH – Satisfied (Extended Mix) 05:16 126bpm 1B
6. Mochakk – Jealous (Extended Mix) 05:45 128bpm 9A
7. AYYBO – All We Need (Deep Inside) (Original Mix) 05:17 127bpm 12B
8. Gorgon City, Caroline Byrne – All That You Need (feat. Caroline Byrne) (Extended Mix) 04:54 128bpm 2A
9. Nick Morgan – Shook Part 3 (Original Mix) 07:02 126bpm 6B
10. FISHER (OZ), Aatig – Take It Off (Extended Mix) 05:26 127bpm 2A
11. Dennis Cruz – Bonito (Original Mix) 05:28 123bpm 6A
12. Mele – And 1 (Extended Mix) 04:30 128bpm 10A
13. LF SYSTEM – Lift You Up (Extended) 04:23 128bpm 4A
14. Sam Divine, Josh Barry – Saved By The Record feat. Josh Barry (Extended Mix) 06:19 128bpm 11A
15. ANOTR, Abel Balder – Relax My Eyes (Original Mix) 06:36 132bpm 3A
16. Bob Sinclar – World Hold On feat. Steve Edwards (Fisher Rework, Extended Mix) 05:33 127bpm 1A
17. Prospa – If You Want My Loving (Original Mix) 04:10 127bpm 3A
18. GFDM, Jengi – Da Feeling (Original Mix) 04:34 126bpm 6A
19. CASSIMM – LOVE DESIRE (Extended Mix) 05:47 126bpm 7B
20. IDRIS – La Trumpeta (Extended Mix) 05:37 95bpm 7B
21. Peggy Gou – (It Goes Like) Nanana (Original Mix) 06:07 130bpm 5A
22. Borai & Denham Audio – Make Me (Franky Rizardo Extended Remix) 05:43 130bpm 3A
23. Mark Knight, Kathy Brown, James Hurr, Wh0 – Turn Me Deeper feat. Kathy Brown (Extended Mix) 05:21 127bpm 2A
24. Cajmere, Dajae – Brighter Days (Marco Lys Remix) 06:22 126bpm 8A
25. Mochakk – Da Fonk feat. Joni (Original Mix) 06:06 127bpm 8A
26. Franky Rizardo – Dance To The Rhythm (Original Mix) 05:30 128bpm 3A
27. Easttown – Chaos (Original Mix) 05:58 130bpm 2A
28. Piem, Leo Wood – Messin’ Around (Extended Mix) 06:40 126bpm 5A
29. LF SYSTEM – All I’ve Got (Original Mix) 06:16 130bpm 4A
30. LF SYSTEM – Afraid To Feel (Extended) 04:49 128bpm 2A
31. Armand Van Helden – I Want Your Soul (Original Mix) 06:39 128bpm 3A
32. Mishell, Kinna Mone – Lightweight (feat. Kinna Mone) (Original Mix) 05:53 124bpm 1A
33. Nic Fanciulli, Butch – I Want You (Extended Mix) 08:30 125bpm 12A
34. Shermanology – U Got Me (Original Mix) 07:23 129bpm 6B
35. Low Steppa, Crusy – Bullerengue (Extended Mix) 06:35 125bpm 2B
36. RUZE – Mister DJ (Original Mix) 06:15 128bpm 8A
37. SG Lewis, DJ Seinfeld – Simple Times (Extended Mix) 04:14 124bpm 2A
38. Life on Planets, Makez – Downstream (Original Mix) 07:03 130bpm 6B
39. Stardust – Music Sounds Better With You (Original Mix) 06:43 124bpm 7A
40. Cool Jack – Just Come (Marco Lys Extended Remix) 06:01 128bpm 8A
41. Armand Van Helden, Mark Knight – The Music Began To Play (Extended Mix) 05:04 127bpm 8A
42. MD X-Spress – God Made Me Phunky (Jess Bays Extended Remix) 07:23 128bpm 1A
43. DJ Minx – Don’t Do It To Me (Extended Mix) 05:28 125bpm 12B
44. RUZE – Trip (Original Mix) 07:30 129bpm 10B
45. Carlita – Cash For Love (Extended Mix) 06:31 125bpm 12A
46. Sweet Female Attitude, Peverell – Hardly Breathe (Windy City Classics Remix) 05:24 126bpm 10A
47. Detlef – MoFo (Original Mix) 05:25 130bpm 5A
48. CamelPhat, Elderbrook – Cola (Original Mix) 06:55 122bpm 6B
49. HoneyLuv – Right Spot (Dennis Ferrer Remix) 06:03 127bpm 1A
50. Todd Edwards, Shermanology, Rudimental – Rain (Extended Mix) 07:04 130bpm 12A
51. Michael Gray – The Weekend (Extended Vocal Mix) 08:08 127bpm 9A
52. The Shapeshifters – Body Music (Extended Mix) 06:45 124bpm 9A
53. Earth n Days – The Kinda Love (CASSIMM Extended Remix) 05:13 127bpm 2B
54. Jaded – Welcome To The People (Extended) 05:27 124bpm 3B
55. The Blessed Madonna, Joy Anonymous, Danielle Ponder – Carry Me Higher (Elite Mix (10 Inch Version)) 07:08 127bpm 11A
56. PAWSA – Dog Days (Original Mix) 05:38 131bpm 8A
57. Easttown – Passion (Original Mix) 06:02 130bpm 12A
58. Fish Go Deep, Tracey K – The Cure & The Cause (Idris Elba Extended Remix) 05:53 125bpm 11A
59. MK, Sonny Fodera, Clementine Douglas – Asking (feat. Clementine Douglas) (Extended Mix) 05:19 127bpm 9A
60. Weiss (UK) – Feel My Needs (Purple Disco Machine Extended Mix) 06:22 122bpm 2A
61. Franky Rizardo, Cara Melín – Make My Body Move (Original Mix) 05:23 132bpm 8B
62. Deetron – Runnin’ (Original Mix) 07:05 127bpm 9A
63. Sem Jacobs, Tagmann – Jiggy Jerry (Original Mix) 05:23 132bpm 4B
64. Jamie Jones – Lose My Mind (Extended Mix) 07:00 124bpm 5B
65. Ron Carroll, GW Harrison – House Revelation (Extended Mix) 06:19 128bpm 5A
66. Agoria, Rami Khalife, Noémie – Teardrops (Don’t stop The Music) (Nick Morgan Remix) 07:09 124bpm 3A
67. D Stone – Total Unison (Original Mix) 08:04 127bpm 2B
68. RUZE – Come Together (Original Mix) 07:08 126bpm 6A
69. Mishell – Home (Original Mix) 06:05 126bpm 8A
70. II Faces – New Past (Extended Mix) 06:23 124bpm 1A
71. CHAN (US) – All I Need (Extended Mix) 04:51 125bpm 8A
72. Jho Roscioli – Supermodel Thick (Original Mix) 05:26 130bpm 10A
73. Indeep – Last Night a D.J. Saved My Life (Smeddles More Ass Mix) 06:10 126bpm 11A
74. Jackmaster – Don’t You Want My Lovin’ (Original Mix) 05:57 128bpm 8B
75. Saison – Deliver You (Austin Ato Remix (Extended)) 04:53 125bpm 10B
76. ATFC – U Got Me (Extended Mix) 06:10 125bpm 5A
77. Rui Da Silva, PAX – Touch Me (PAX & Rui Da Silva Extended Version) 06:46 126bpm 4A
78. Afro Medusa – Pasilda (Knee Deep Club Mix) 07:06 127bpm 6A
79. Armand Van Helden – U Don’t Know Me feat. Duane Harden (Original Mix) 08:06 130bpm 7B
80. Justin Martin, Galen – Dark Matter (Extended) 06:46 125bpm 10A
81. OFFAIAH – Hands (Extended Mix) 06:36 126bpm 8B
82. Luuk Van Dijk – Take Me For A Ride (Original Mix) 05:39 128bpm 4A
83. Steve Bug – Tweak It (Like This) (Original Mix) 06:55 126bpm 9A
84. Tiesto, Zerb, Sofiya Nzau – Mwaki (Tiësto’s VIP Mix) 02:40 128bpm 6A
85. Ranger Trucco – More Bells (Original Mix) 06:22 127bpm 11A
86. Elliot Schooling, Liam Palmer, Gabrielle Alexis – Submission (L.P. Rhythm Extended Remix) 06:20 133bpm 2A
87. Samer Soltan – Hurricane (Original Mix) 05:04 125bpm 2A
88. BLOND:ISH – Call My Name (Extended Mix) 05:02 124bpm 8A
89. Lee Cabrera, Kevin McKay, Bleech – Gimme Gimme Feat. Bleech (Extended Club Mix) 06:55 126bpm 7A
90. Demuir – The music in space (DJ Sneak’s Big Bawse Dub Remix) 07:21 126bpm 2A
91. Mark Knight, Green Velvet, James Hurr – The Greatest Thing Alive (Extended Mix) 06:04 122bpm 8A
92. Jamie Jones – My Paradise (Vintage Culture Extended Remix) 05:33 128bpm 3A
93. Bonkers – Pilsplaat (Original Mix) 03:05 125bpm 12A
94. Ridney – The Inside (Capri Extended Remix) 06:46 124bpm 9A
95. Jack Wostear – I Need A Rhythm (Original Mix) 05:32 130bpm 4A
96. Ferreck Dawn, Clementine Douglas, Meduza – I Got Nothing (Ferreck Dawn Extended Mix) 05:23 125bpm 1A
97. Larse – A Part Of (Riva Starr Extended Saturn Mix) 05:47 126bpm 7A
98. Diego Donati, Frank Hernandez – Walkin (Extended mix) 04:16 128bpm 7A
99. Jaded, Dombresky – Sound Of The Drums (Extended) 05:40 130bpm 11B
100. Jamie Jones, Kah-lo – Fine Fine Baby (Extended Mix) 06:29 124bpm 8B

Sam the Sandown Clown is a mysterious entity witnessed by 2 children on the Isle of Wight in May 1973, the links below provide more detailed information, but the summary is simple: the children met a bizarre clown-entity who claimed to be All Colors Sam and they even spoke to him for quite some time, the entity's strange apperance and behavior stand out among humanoid sightings, he or any other being like him were never seen again, it's a case that deserves to be discussed once again.
https://theghostinmymachine.com/2022/05/30/encyclopaedia-of-the-impossible-sam-the-sandown-clown/
https://www.paranormalcatalog.net/ufos/sam-the-sandown-clown
https://obscurban-legend.fandom.com/wiki/The_Sandown_Clown
https://www.curiousarchive.com/sam-the-sandown-clown-alien-man-in-black-or-folie-a-deux/
https://thommquackenbush.com/20210329-clown.php
https://bufora.org.uk/documents/BUFORAJournalVolume6No.5JanFeb1978.pd
Let's start with the appearance of the entity, he was very tall but not inhumanly so, his skin was paper-like and the colorful face and and the few digits on his hands and feet are very odd and it's to hard say if they were part of his face or it was part of a mask or helmet, his behavior is very strange but the children were able to communicate with him anyway.
He was a little clumsy and didn't write the sentence in the correct order, but he wasn't hostile and feared people, he also stopped the loud sound when he noticed the kids were scared, he was evasise to their questions and it stands out how he didn't wish to neither help nor harm the kids or other humans, he didn't seem to have many plans besides eating berries in a way that is too strange to make sense.
Keep in mind he's only called a clown because that's what he reminded the children of, but his similarity to a clown is rather superficial and his description vaguely reminds me of a doll too, we don't even know what was his real name as he said he wasn't actually named Sam, making me think he was actually calling the children Sam and his name really was simply All Colors.
His house and the machine he used to speak are a little unusual but nothing that couldn't exist in the early 70s when he was sighted, he said he had another base in the mainland but I'm unsure if he meant Great Britain or mainland Europe, it's also easy to miss the detail he said there were others like him, but none of them were ever sighted.
The remaining question is who or what was Sam? He could have been a lie made up by the children or perhaps a shared hallucination, he could have been somebody playing a prank on the kids or perhaps an abuser preying on them, but then we would have to wonder why he never tried to harm them when they were alone, another possibility is that he was a mentally ill hermit wearing a very unusual costume and that could explain his weird behavior and looks.
If he was a supernatural being, it stands to question what exacly he was, he vehemently denied being a ghost and I believe this is true, if we picture a ghost as a dead human I cannot think of any person acting so strange, still he claims to be kind of like a ghost in an odd sort of way, making me think he meant he was a supernatural being while not revealing what he truly was exactly.
It's been suggested he was an alien and his house was really an UFO, it could be true, but it was never seen flying despite having disappeared later, I've read suggestions he was a robot, if that is true, he was certainly not from Earth, because even over 50 years later we cannot build robots that look and act like him.
For some reason he reminds me somewhat of older accounts of fairy encounters, it makes me wonder if the kids didn't step into another reality by accident, or maybe it was Sam who stepped into our reality by accident and left later, of course there is no proof there is any truth to this sighting, but it's so unique and vaguely disturbing it's worthy of being remembered, for the children could have truly met something that wasn't quite human. Let's just be glad he didn't have a red balloon with him.

Hello guys. This one'd like to share something about the recent situation about Legends Asia in China Mainland.
This article has two parts as title tells. First, 森林屿海 has decided to relauched ESL Asia on Google Play, which will be opened to players in the Asia Pacific region for direct connection. The time is tentatively set for May, which may be delayed for further testing of various performance aspects.
The officials did the same thing as Todd Howard. They boldly predicted that they would develop the server connection function, allowing the ESL Asia server of Google channel to connect with the ESL Asia server of Chinese Mainland, so that the two sides could fight across servers.
That is to say, these are two separate servers, and their accounts are two separate accounts. And due to the deletion of the previous server library, the previous data will not be retained.
The language switching settings are already under development. According to currently known intelligence, the official will continue to translate Japanese and Korean based on the previous game. As they have not done any subsequent text translation work before, the studio will encounter difficulties in localizing the translated content. For example, Japanese is mostly katakana with almost no Chinese characters. Languages of other European countries are also on the agenda.
This also seems to indicate that the game content of ESL Asia, which is about to be launched on Google Play, will be consistent with the unique version in China.
At present, there is a way to play the unique Chinese version of ESL Asia: By changing the area of the App Store to Chinese Mainland, you can search the app store for the name of the game. However, playing the unique version in China still requires a Chinese citizen ID card and a mainland+86 phone number.
Second, ESL Asia in China Mainland has encountered a worrying situation. There are roughly two reasons. Firstly, the official productivity is low, and the launch time of new cards has been infinitely extended. Secondly, players have increasingly strong opinions on the quality of unique new cards, and their wording is almost harsh.
Considering the official is working on the Google Play version, we temporarily understand the huge workload of their small studio. However, at the same time, players have to go through a "Blank Period" similar to the original game situation.
In order to avoid deck similarity and malicious sniping, the official closed the deck copying function of the leaderboard and professional leaderboard during this blank period. This undoubtedly increases the difficulty of the game for new players, and players on the leaderboard no longer receive profits of deck copying. Although this is similar to the international server, most people still hope that players can choose whether to publicly display their decks.
Apart from the above situation, the biggest debate is undoubtedly about unique cards. The opinions of players are divided into two parts:
Conservatives: We should innovate while retaining the TES IP to avoid the introduction of new cards that would cause the old cards useless. But the most important thing is to avoid adverse conditions that govern the environment of rank mode like Invade before. Secondly, due to the influence of the original IP of the ESL, almost all cards can find prototypes in the game, and the design is also interesting. Therefore, our design should pay more tribute to The Elder Scrolls, which is the biggest difference between us and Hearthstone, which removed World of Warcraft Heroes..
Progressives: The basic design of ESL is outdated and inferior, and compared to similar card games such as Hearthstone and Shadowverse, its game model is not outstanding. Nowadays, creating unique new cards is to improve this situation. Therefore, we should follow the example of other card games and make improvements to the poor performance of this game, such as drawing cards and improving the quality of high cost creatures.
In addition, the third voice is mutually agreed upon by both parties, which is that we need to strengthen some systems in order to diversify the environment.
Both sides naturally engaged in a debate on this point.
Conservatives believe that Legends should not be measured by the standards of other card games, even if their game modes are similar. However, this is still unreasonable, as overly powerful designs will only make these card packs meaningless.
Progressives believe that the conservatives approach to designing cards is wrong. They are deliberately catering to the mess of previous designers, and the cards they design have no impact on the game, even being considered weak. Progressives believe that some conservatives have no experience playing other card games and are simply not qualified to participate in card design.
Recently, the news that Hearthstone is about to return to China undoubtedly has a huge impact on Legend's domestic market. In fact, the main players of ESL Asia in China are actually TCG players rather than TES players, and the huge influence of TES in China is limited to Skyrim and ESO. Despite some players playing both games simultaneously, conflicts continue to unfold.
Someone once proposed a solution, asking TCG players to provide design ideas and asking TES players to work on designing Lore. But there's an old saying that goes well: War, war never changes.
That's all, thank you for reading. If you can give some advice on the subsequent new card development, this one will be appreciate.

I wanted to share some tips that have helped me build habits that actually stick. It's not always easy, but with a little effort and the right approach like Justly.life, you can totally make it happen. Here's what's worked for me:

1. Start small and be super specific about what you want to do.
2. Make your new habit part of your daily routine, like doing it right after something you already do every day.
3. Keep track of your progress in a journal or with a Justly app - it helps you stay motivated.
4. Celebrate when you reach milestones, even small ones.
5. Think ahead about what might get in your way and come up with a plan to deal with it.
6. Tell a friend about your goal so they can cheer you on and keep you accountable.
7. Be patient and focus on being consistent, not perfect.
8. Pick habits you actually enjoy and find ways to make them fun.
9. Check in with yourself now and then to see how it's going and make changes if you need to.
10. Building habits takes time, so don't beat yourself up if you slip up now and then.

Welcome back to IT Pro Tuesday!
In the latest Security Swarm Podcast: "A Breakdown of CSRB’s Findings on Microsoft Storm-0558 Breach (PART 2),” is a continuation from last week’s episode where we discussed the CSRB’s findings on Microsoft’s Storm-0558 Breach. This week, we continue picking apart the findings and providing insights.
We're looking for your favorite tips and tools we can share with the community... those that help you do your job better and more easily. Please share your suggestions on the IT Pro Tuesday subreddit, and we'll be featuring them in the coming weeks.
Now on to this week's list!
A Free Tool
Centro 365 is a browser extension that makes it easier to find the info you need on Microsoft Azure and 365. Dintid explains, "My work consists 95% working in the 365 suite—in all of the sections. And being a small IT staff in a non-profit, it’s hard to keep up with the weekly changes MS are doing to naming and placement of stuff. Leads to my useful tool on a daily basis, an extension for my browser, which basically is just a drop down with the different sections and subsections. Clicking it and you go to the right url for it."
Another Free Tool
Mermaid is an online flowchart and diagrams editor that was designed to keep tech documentation current. TheRaido explains, "For documentation with diagrams, I tend to use Mermaid, which can be used in Markdown in VS Code and is also supported by Obsidian.md."
A Tip
A favorite Windows command for jonathanjohnson0724:

• for /l %i in (1,1,254)
• do ping -n 1 - w 10 192.168.0.%i
• Followed by arp -a

will list the IP and MAC addresses of almost everything in the local subnet (192.168.0.[1-254]), including most things that don’t respond to ping. Not as fancy as Angry IP Scanner, but it’s on every Windows system; so quick and easy to use.
Yet Another Free Tool
WizTree helps you quickly find the files and folders using the most disk space on your hard drive. Rather than searching the drive and checking each file to determine size, WizTree gets its information straight from the NTFS Master File Table—which means it happens almost instantaneously. evilkasper finds it does the same thing as WinDirStat, but much faster.
One More Free Tool
Page Countster is a small, portable application for reporting on network printers. Provides a super fast, easy way to access info and interact with all the connected printers. tkecherson says, "For printers, I prefer an old freeware utility, Page Countster. Automatically picks up just the printers and a host of other info about them in an incredibly lightweight utility."
P.S. Bonus Free Tools
Get this week's bonus tools by visiting the IT Pro Tuesday blog, or sign up to get this in your inbox each week here.
Have a fantastic week and as usual, let us know any comments.

Australia is a country of abundant sunshine, but the skin of most Australians is better adapted to gloomy England than the beaches of Brisbane. The country’s predominantly white population has by far the world’s highest rate of skin cancer, and for years the public-health establishment has warned residents about the dangers of ultraviolet light. A 1980s ad campaign advised Australians to “Slip, Slop, Slap”—if you had to go out in the sun, slip on a shirt, slop on some sunscreen, and slap on a hat. The only safe amount of sun was none at all.
Then, in 2023, a consortium of Australian public-health groups did something surprising: It issued new advice that takes careful account, for the first time, of the sun’s positive contributions. The advice itself may not seem revolutionary—experts now say that people at the lowest risk of skin cancer should spend ample time outdoors—but the idea at its core marked a radical departure from decades of public-health messaging. “Completely avoiding sun exposure is not optimal for health,” read the groups’ position statement, which extensively cites a growing body of research. Yes, UV rays cause skin cancer, but for some, too much shade can be just as harmful as too much sun.
une 2024 Issue
SCIENCE Against Sunscreen Absolutism Moderate sun exposure can be good for you. Why won’t American experts acknowledge that?
By Rowan Jacobsen Tanned skin with pale smiley face drawn on it Illustration by Gabriela Pesqueira. Source: Dimarik / Getty. MAY 10, 2024 SHARE & GIFT SAVE Listen to this article
00:00
14:49
Listen to more stories on Curio
Australia is a country of abundant sunshine, but the skin of most Australians is better adapted to gloomy England than the beaches of Brisbane. The country’s predominantly white population has by far the world’s highest rate of skin cancer, and for years the public-health establishment has warned residents about the dangers of ultraviolet light. A 1980s ad campaign advised Australians to “Slip, Slop, Slap”—if you had to go out in the sun, slip on a shirt, slop on some sunscreen, and slap on a hat. The only safe amount of sun was none at all.
Explore the June 2024 Issue Check out more from this issue and find your next story to read.
View More Then, in 2023, a consortium of Australian public-health groups did something surprising: It issued new advice that takes careful account, for the first time, of the sun’s positive contributions. The advice itself may not seem revolutionary—experts now say that people at the lowest risk of skin cancer should spend ample time outdoors—but the idea at its core marked a radical departure from decades of public-health messaging. “Completely avoiding sun exposure is not optimal for health,” read the groups’ position statement, which extensively cites a growing body of research. Yes, UV rays cause skin cancer, but for some, too much shade can be just as harmful as too much sun.
It’s long been known that sun exposure triggers vitamin D production in the skin, and that low levels of vitamin D are associated with increased rates of stroke, heart attack, diabetes, cancer, Alzheimer’s, depression, osteoporosis, and many other diseases. It was natural to assume that vitamin D was responsible for these outcomes. “Imagine a treatment that could build bones, strengthen the immune system and lower the risks of illnesses like diabetes, heart and kidney disease, high blood pressure and cancer,” The New York Times wrote in 2010. “Some research suggests that such a wonder treatment already exists. It’s vitamin D.” By 2020, more than one in six adults were on that wonder treatment in the form of daily supplements, which promise to deliver the sun’s benefits without its dangers.
une 2024 Issue
SCIENCE Against Sunscreen Absolutism Moderate sun exposure can be good for you. Why won’t American experts acknowledge that?
By Rowan Jacobsen Tanned skin with pale smiley face drawn on it Illustration by Gabriela Pesqueira. Source: Dimarik / Getty. MAY 10, 2024 SHARE & GIFT SAVE Listen to this article
00:00
14:49
Listen to more stories on Curio
Australia is a country of abundant sunshine, but the skin of most Australians is better adapted to gloomy England than the beaches of Brisbane. The country’s predominantly white population has by far the world’s highest rate of skin cancer, and for years the public-health establishment has warned residents about the dangers of ultraviolet light. A 1980s ad campaign advised Australians to “Slip, Slop, Slap”—if you had to go out in the sun, slip on a shirt, slop on some sunscreen, and slap on a hat. The only safe amount of sun was none at all.
Explore the June 2024 Issue Check out more from this issue and find your next story to read.
View More Then, in 2023, a consortium of Australian public-health groups did something surprising: It issued new advice that takes careful account, for the first time, of the sun’s positive contributions. The advice itself may not seem revolutionary—experts now say that people at the lowest risk of skin cancer should spend ample time outdoors—but the idea at its core marked a radical departure from decades of public-health messaging. “Completely avoiding sun exposure is not optimal for health,” read the groups’ position statement, which extensively cites a growing body of research. Yes, UV rays cause skin cancer, but for some, too much shade can be just as harmful as too much sun.
It’s long been known that sun exposure triggers vitamin D production in the skin, and that low levels of vitamin D are associated with increased rates of stroke, heart attack, diabetes, cancer, Alzheimer’s, depression, osteoporosis, and many other diseases. It was natural to assume that vitamin D was responsible for these outcomes. “Imagine a treatment that could build bones, strengthen the immune system and lower the risks of illnesses like diabetes, heart and kidney disease, high blood pressure and cancer,” The New York Times wrote in 2010. “Some research suggests that such a wonder treatment already exists. It’s vitamin D.” By 2020, more than one in six adults were on that wonder treatment in the form of daily supplements, which promise to deliver the sun’s benefits without its dangers.
But sunlight in a pill has turned out to be a spectacular failure. In a large clinical trial that began in 2011, some 26,000 older adults were randomly assigned to receive either daily vitamin D pills or placebos, and were then followed for an average of five years. The study’s results were published in The New England Journal of Medicine two years ago. An accompanying editorial, with the headline “A Decisive Verdict on Vitamin D Supplementation,” noted that no benefits whatsoever had been found for any of the health conditions that the study tracked. “Vitamin D supplementation did not prevent cancer or cardiovascular disease, prevent falls, improve cognitive function, reduce atrial fibrillation, change body composition, reduce migraine frequency, improve stroke outcomes, decrease age-related macular degeneration, or reduce knee pain,” the journal said. “People should stop taking vitamin D supplements to prevent major diseases or extend life.”
Australia’s new guidance is in part a recognition of this reality. It’s also the result of our improved understanding of the disparate mechanisms through which sunlight affects health. Some of them are intuitive: Bright morning light, filtered through the eyes, helps regulate our circadian rhythms, improving energy, mood, and sleep. But the systemic effects of UV light operate through entirely different pathways that have been less well understood by the public, and even many health professionals. In recent years, that science has received more attention, strengthening conviction in sunlight’s possibly irreplaceable benefits. In 2019, an international collection of researchers issued a call to arms with the headline “Insufficient Sun Exposure Has Become a Real Public Health Problem.”
https://www.theatlantic.com/magazine/archive/2024/06/sun-exposure-health-benefits/678205/

Hey guys,
Many Reddit posts really helped me in the run up to my exam, so I want to tell you my story to ease anyone else's anxiety for their screening.
This is gonna be a long read so only read along if you're wanting every detail of this journey.
A few months ago I admitted myself to ED as I was having blood clots coming out in my stool. I have had many years of bleeding stool and hemorrhoid issues but this was the first time it had happened with blood clotting.
I was asked to stay overnight but before I left I asked for a referral for a colonoscopy so at least I went home with something moving forward.
It was in the public system so it was a few months until I could get an appointment but the run up to it I was frightened about mostly the results and the sedation.
This was in Australia so the sedation option is Midazolam and Fentanyl. It's a twilight sedation and something I've never experienced before.
In the two weeks running up to it, I expressed to my psychologist of my fears and she suggested asking my GP for quick action anxiety medication.
My GP prescribed me Diazapam and suggested I take it before I leave the house.
Fast forward to the day before. I stopped eating at 2pm and started my first PLENVU dose at 7pm. Initial bowel movements weren't so bad. Maybe went 6 times over the course of the night and it slowed down by midnight and I was able to get about 6 hours sleep.
I drank lemonade, apple juice, bone broth, sucked on Werther's originals and basically tried to keep belly full of sugar and liquids to stave off hunger.
Next morning I woke up at 7am, time for dose two. This one was much more intense when it came to bowel movements. I must have gone about over 10 times in the morning and twice more at the hospital. PLENVU isn't horrendous tasting. It's very salty and viscous but drunken cold with a straw and chasing it with lemonade, it was fine. I drank as much fluid as I could before I stopped all fluid intake at 10am. I think the worst part of the prep is not the hunger but the hours after 10am and before the procedure is the intensity of the thirst. I took my 5mg of Diazapam at 10am and this helped a lot with fighting back the anxiety and nerves.
I got to the hospital, checked in easily enough and was lucky they had a good system. I arrived at 12pm for a 1:30pm procedure.
Nurses were lovely and cannulated me with ease. I expressed my nerves and one of the assistant nurses explained I would be in a Twilight sleep on Midazolam and Fentanyl and depending on how my body reacts I could be aware of what's going on, could talk to them the whole time or go straight to sleep.
Turns out, I didn't go under basically at all. I was talking to them the whole time and they were holding my hand. I may have conked out for a second here or there with no memory but I basically watched the entire footage of the scope and at one point asked for more Midazolam as it hit a bit of a sore spot.
What a was 20-30 mins felt like 5 minutes. They then banded my hemorrhoids in the same procedure.
I didn't feel it initially but as soon as I got to recovery the pain of my bands set in but the nurse was so quick to check on my pain levels and what she initially gave as Panadol turned into Oxycodone and that helped a lot.
I'm back home now and my butt still hurts through the painkillers a bit but a banding isn't a part of every procedure but something that was given as an option to me during and I was more than happy to accept.
Turns out bleeding seems to be hemorrhoid related and that shouldn't be as big of an issue once I heal from the banding.
But yeah, I found the prep way more of a breeze than I thought and all I can say is if given the option of unsedated or sedated, choose sedation cos at least you have the option to ask for more pain relief if you remain conscious. Or if you're knocked out and propofol is your option, that would probably be even more pain free than my experience.
There really isn't much to fear and now my fear of going back to get another one is basically nil. Especially since the staff were so patient and friendly to me. They really made it everything so much smoother and calming.
I know this is a long read but I hope it helps someone heading into their upcoming procedure.

I'm so tired. I'm 41. Started having lower back spasms at 11. Got very active and fit that kept it mosty at bay during my teenage years. Back pain returned and young adulthood. Cried on the way to work on the bus. Knelt on the floor to type. Got a different job. Migraines slowly started over years. That would go out 3 to 4 times a year regularly but I was very active.

1. I don't know what the fuck happened but my neck did something and it was months And months of uncontrollable spasms and complete trauma. Interstitial cystitis appeared. Gastrointestinal pain started. My nervous system seems to be jacked up after that. Super reactive to everything.

I pull myself heroically back to some decent functionality after a few years. Then my new knee pain (chondromalacia) took away roller skating which was my favorite activity in life and probably the thing that kept me strong. I've been working on my knee since 2020 and I still haven't made progress with all the PT. It's so incredibly frustrating and it's what kept me from skating and hiking. I try to keep active with walking and PT exercises.
Then my husband of 12 years just walks out on me one day with no warning (He actually moved out while I was gone for the weekend and let me know by email but he wanted a divorce, saying that my recent diagnosis made me a ticking time bomb waiting to ruin our lives)
Fast forward 2 years through the trauma of utter blindsided betrayal and abandonment by someone I thought was my best friend and loving life partner, And the mental trauma of being forced to do a whole divorce and fight for my needs with someone who screamed at me that I didn't deserve any alimony at all because I created all this suffering in my head to manipulate care out of him (Yes, that was his point of view. I can't explain it. It's nuts. It's basically total denial I think, His twisted rationale to make this my fault and therefore abandoning me acceptable) I haven't worked in years. I don't qualify for disability because I stopped working gradually, before I had a diagnosis and I trusted my husband. So now I don't have enough recent work credits for disability.
Randomly, a year after my husband left, I developed chronic tailbone pain. I haven't been able to sit down without pain for over a year. It's really a hard condition to treat, no solution in sight but strengthening which I'm used to and I'm ready to do...
... But my hips have started possibly subluxing? I've never had trouble there before because I've been very active since age 11. I don't drive. I walk everywhere. I used to roller skate, hike. Now all I do is walk. It hurts to lift my leg when I lay on my side, feels like it's stuck like I have to rotate my leg in order to properly lift it. Sometimes I get a sharp pain in the back part where the top of the thigh bone is. Aching today.
I'm suspecting this slow loss of my physical activity has finally weakened my hip butt area, allowing my hips to have problems for the first time?
And I've JUST gotten over an exhausting trial of LDN which backfired on me (It caused completely new peripheral neuropathy to appear in my hands and feet and then set my migraines to become chronic, every day, for over a month)
It's literally been 3 days since the amitriptyline has finally kicked in and I've gone a day or two without migraine.
But this hip pain is taking me down mentally.
How can I exercise when despite my best efforts, I keep adding injury after injury. They're stacking up. I can't climb my way out.
I'm terrified because I can't sit. I can't even use a wheelchair if my hips give out. How the fuck am I supposed to live?
How much more can I fucking take?
I really hope I'm just having a little breakdown. I hope I can improve things.
But I'm just so goddamn fucking tired.

Hi guys, I've come here time to time for the past 7 or 8 months whenever I feel symptoms or anxious and I guess it's time I shared my story, as there could be some things I learned along the way that would be helpful for folks. I'm a 30 year old male. I took minoxidil for 5 years from the age of 25. Once that didn't seem to be working any more I tried to get oral minoxidil and my doctor told me to get on propecia instead. I told her I felt a little scared about that but she said I'd be fine. I've always had a good libido, maybe too good, like bordering on sex obsession.. so I figured if anything a little less libido might do me good. Soon after I started the propecia I got a concussion (mild) from a soccer ball, and that was after a weekend where I tripped on acid, so there were some things going on. I had also had pretty bad food poisoning some months ago that took forever to heal from with some lingering tummy problems. Anyway, I had weird symptoms after the concussion. I almost felt like, euphoric. It felt like my brain was just releasing all of its happy chemicals at once. Part of my euphoria was an absolute disinterest in sex, but I enjoyed that, I felt like I was attaining enlightenment or something. I was glowing and productive. After a week or so all of this went away and I went back to having normal sexual health and normal (bad) mental health and I didn't really think about it again. Fast forward 6 months. I quit my job because I am depressed about it and life in NYC is suffocating me, I want to travel the world before it burns down, in the interim I move back home to get my affairs sorted. I had to dye my hair for some short film, and I hated it, when I cut it my hair didn't look good, seemed I'd lost a lot more than I thought, and that made me sad so I was researching finasteride (does this stuff even work?) and then I accidentally found this community on reddit... and it freaked me out. I had a full blown panic attack reading these posts. Then I started thinking about things that had been happening in my life. Increased anxiety and depression. Chronic prostatitis. And the development of IBS, especially bad after drinking alcohol, which actually led me to give up drinking for a while. My sexual health was fine, but I think the anxiety from reading the reddit posts gave me some weird sexual side effects, not joking. That same day I started feeling an achey tingling in my balls, as if they were swelling up. I remember going on a walk with a girl I was seeing and I just felt so off and couldn't even enjoy walking because of the heaviness of my balls and I didn't want to sleep with her at all anymore. I immediately gave up both fin and min, kind of sad because I had just bought a years supply of the stuff from one of those new websites that makes it easy. So with all this happening, I had also been planing to ride my bicycle around the world. I left for India about a week after cutting the hair drugs and cutting alcohol. And then I'm in India. Without alcohol, my IBS pretty much completely healed. I was making very nice poos. The cycling irritated my prostate though. I started off by going over the Himalayas which involved a lot of climbing and therefore a lot of my groin pushing hard into a bike saddle. Still, I was able to pleasure myself in the tent successfully, which I only did to keep tabs on my progress of course. Things were looking up. Leaving work and NYC and America already did a 180 on all of my mental health issues, as did quitting alcohol. My memory improved. I was reading and writing and thinking clearly. I was a happy guy. After finishing the himalayas I had a few beers about it with some friends to celebrate. A few days later I got some cramps in my abdomen, and then the next day severe food poisoning. Both ends type. So bad. Had to keep going though. I kept cycling through the mountains. For two weeks I had diarrhea, and then that turned into regular old IBS again, like always running to the bathroom never knowing if I'll make it on time and the poop is this sludge like texture. It sucked. I was also sad about my hair, as it looked like I was losing all my gains. I bought a fin/min topical mixture and started using that while I was in a meditation retreat. I started having that weird euphoric feeling again, but I attributed it to the meditation, which was really life changing but no need to elaborate on that. I also started feeling prostatitis again (burning sensation tip of penis, feels like you want to pee). I had fixed the tilt on my bike saddle to eliminate prostate issues so it was weird that it was coming back again. I figured maybe coming from sitting in meditative posture all day. I guess I was in denial, but after about a month or so I figured it must be the finasteride so I gave it up again and switched to just minoxidil. But then, the minoxidil was making me feel weird too. I remember one time, the very same night I applied minoxidil it felt like my asshole was falling out, like I had a rectal prolapse, now I think it's hemorrhoids. I had the hemorrhoid feeling for a while. Keep in mind, my main issue at this time remains the IBS. I also had very low libido but honestly I rarely saw attractive women on my trip so who knows. So I kept cycling, I cycled all the way from the North in KashmiLadakh to Kerala, the south. My IBS never went away. I tried all sorts of things for my hair. I went to an ayurvedic place and they put leeches on my scalp which was hilarious. They also gave me this weird ayurvedic oil with no real instructions. I think that must have had some DHT blocker in it because it gave me the weird feelings too, especially the hemorrhoid feeling. I started drinking oregano oil and taking copious amounts of probiotics, which would always help for a couple days against the IBS but I think the heat of the Indian sun killed them off while they were in my saddle bags. Then I found this new chemical combo in South India, starring redensyl and backed up with procapil and anagain. I figured what the hell why not. It came with a dht blocker gummy vitamin but it was just green tea with biotin and zinc so whatever. I started feeling a lot better on that. One random week I started getting insane erections and it felt like my dick grew an inch. Can't really explain what was going on there. Prior to that the erections were meh and I would cum sometimes in a half-noodle like state which was very sad. Anyway, that didn't last forever. Once I got to the very south I decided I needed a full system reboot and went to another ayurvedic place and got something called a panchakarma. In panchakarma you go on a very restrictive diet and they massage all of your body toxins into your gut, they make you drink a ton of ghee to help do this, and then they purge you, so it all comes out of your butt, and then in my case I got 5 medicated enemas. It's a two week process, sometimes longer. I know it sounds crazy but it definitely makes you feel better. I was also doing yoga and meditating every day which was super helpful. After that my IBS went away. I had to keep to the diet for two weeks after: no sugar, caffeine, gluten, alcohol or meat. After the two weeks I dipped my toes back into all those things and my gut stayed solid. Crazy. I also felt good sexually. I started taking another hair serum, this one with redensyl, anagain, procapil, and pumpkin seed oil. Still felt great. I flew to Malaysia and started cycling there. In Malaysia I just started feeling better and better. No IBS, huge erections again. In fact, I became obsessed with sex again. And it was depressing. I actually started missing the days when I had no libido in India. I was really able to focus on other things. Sex is such a waste of mental energy. I could drink alcohol again. And so I did, and had no issues. Which was great but I also was kind of sad about it, am I just going to be a sex-obsessed booze hound again? Have I learned nothing? Anyway, the story continues. No one is bald in Malaysia so I had to order more of my chemicals to feed my hopeless hair serum addiction. I found a crazy one that was stacked with redensyl, anagain, procapil, baicapil, capixyl, biotin, aminexil, rice water, rosemary oil, and .... saw palmetto. The saw palmetto was maybe .3% so I figured it probably wouldn't have any effect, especially since I was fine with the pumpkin seed oil. Anyway, 10 days into that serum I got the tingly swelly feeling in my balls again and some prostatitis too! Oy, back to the start it would seem. I'm mainly just upset because I ordered 3 bottles of that stuff and had to pay taxes on the import because it came from India, and now I guess I have to throw it all out? Whatever. Anyway, you can call me an idiot, but by using my body as a guinea pig I believe I've uncovered some interesting info for everyone. Just as the early men who figured out which berries were poisonous, I serve humanity with my tragic misadventures. Still cycling, hoping to go around the world and find new ways to mess with my hormones and keep some of my hair. My advice from this, do something to fully cleanse your system, like the panchakarma. We've basically tampered too much with our settings and need to do a factory reset. You can do a lot of that stuff on your own, fasting, purging, enemas. It stimulates your body into healing itself. Hell, go to India. In India doctors actually listen to you and treat you holistically, and everything is cheap! You can get rifaximin for 2 dollars should you desire. You don't need to keep getting gaslit by expensive urologists and gastros in the states your whole life. Just do something crazy. You'll stay depressed if you linger on the internet for too long. And if you're stuck in a job/life you hate, take PFS as a sign and excuse to be selfish and get out of it, think of yourself as a terminally ill person that just wants to live life for the little time they have left. Obviously I still have no idea if any of what I've experienced is actually PFS or if it's maybe related to the original food poisoning or the concussion or maybe even Long Covid. No clue. But I do think a lot of my symptoms have been consistent with what you guys talk about. Either way, whatever it is, treat your body well and you may heal. I hope? I'm currently sitting on a swollen sack hoping that the PFS Gods will be merciful once more, but I know I don't deserve it. My desire to have hair still hasn't gone away, and I keep thinking maybe if I try just one more thing that'll be the thing that works. And that's what keeps pulling me back into this mess. But at the end of the day I can thank PFS for forcing me to make the big life changes that have made me a much happier person today, regardless of the state of my pelvic area.

A true sports parent dies twice. There’s the death that awaits us all at the end of a long or short life, the result of illness, misadventure, fire, falling object, hydroplaning car, or derailing train. But there is also the death that comes in the midst of life, the purgatorial purposelessness that follows the final season on the sidelines or in the bleachers, when your sports kid hangs up their skates, cleats, or spikes after that last game.
The passage of time is woeful, and, for a parent, living your dreams through the progress of your progeny is as inevitable as the turning of the Earth. But the sports parent lives the experience in concentrate—a more intense version of the common predicament. You must give up your vicarious hope of big-league glory and let it die. You must part from what, if your kid pursued his passion seriously, had become a routine of away games and early-morning practices, hours in the car, a hot cup of coffee in your cold hand as the sun rose above the Wonderland of Ice, in Bridgeport, Connecticut; the Ice Arena in Brewster, New York; the Ice Vault, in Wayne, New Jersey—home of the Hitmen, whose logo is a pin-striped gangster with a hockey stick. And you’ll suddenly find yourself watching the Stanley Cup playoffs not in the way of a civilian but with the chagrin of knowing that the game’s upper ranks will never include your kid.
One recent morning, courtesy of Facebook Memories, I came across an old picture of my son, a high-school junior who recently announced his decision to quit hockey—to retire! The photo was taken by teammates after a victory at Lake Placid, New York. Sweat-soaked, draped in the arms of friends, grinning like a thief, he looked no less ecstatic than Mike Eruzione after he and his team won Olympic gold in the same arena in 1980.
And me? I was this Eruzione’s old man, waiting with the other parents outside the locker room, experiencing a moment of satisfaction greater than any other I’d known, either as a player or as a fan. I was a car in park with the accelerator pressed to the floor. I was a wall bathed in sunlight. This win was better than the Illinois State Championship I won with the Deerfield Falcons, in 1977. It was better than the Bears’ 1986 Super Bowl victory.
Bears’ 1986 Super Bowl victory.
Read: I thought I’d found a cheat code for parenting
The end began like this: One evening, after the last game of the high-school season, I asked my son if he’d be trying out for spring league. For a youth-hockey kid, playing spring league is the equivalent of a minor-league pitcher playing winter ball in Mexico—so necessary as a statement of intent and means of improvement that forgoing it is like giving up “the path.” Rather than a simple affirmative nod, as I’d expected, I got these words: “I’m going to think about it.” Think about it? For me, this was the same as a girlfriend saying, “We need to talk.”
Only later did I realize that those words were the first move in a careful choreography. My son wanted to quit, but in a way that would not break my heart. He also didn’t want me to rant and rave and try to talk him out of it.
We had reversed roles. He was the adult. I was the child.
He knew he would not be playing college hockey even if he could. With this in mind, he had decided to use his final year of high school to get to know people other than hockey players and spend time in places other than hockey rinks. In the way of a pro with iffy knees nearing the age of 35, he had decided to exit on his own terms. He was not worrying about losing his identity as a player or about missing the camaraderie of the locker room; he was worrying about me. Hockey had been an entire epoch of our father-son life. It had ushered me, the sports parent, out of my 30s, through my 40s, and into my 50s.
.... Because I am human, I tend to blame entities or systems or other people for things that strike me as unfair. As my son progressed, I caught a glimpse, for one fabulous, deluded moment, of the life that he (we, I) would never live: high-school athletic stardom followed by college triumph and possibly even a professional-hockey career. That I knew this was a fantasy—he was never that good—did not make it less powerful. Lost in it, I experienced my life as an NHL fan with new intensity. I was not just watching the Blackhawks; I was scouting, picking up tricks that I could pass to my glory-bound boy. This was a dream that I was too embarrassed to share with anyone, even my wife. I regarded it the way members of the Free French regarded the liberation of Paris: Think of it always; speak of it never. In short, I lost my way. Rather than letting him enjoy the moment and the fact that these seasons were his career, not a preparation or a path toward one, I was constantly scheming about his next move, his next opportunity, his next shot at the big time.
Here’s the worst part: I knew exactly what I was doing. I was attempting to replace my kid’s will with my own. I knew that it was wrong and, worse, counterproductive. The more I pressed, the less he enjoyed the game. The less he enjoyed the game, the worse he played. The worse he played, the more I pressed. Economists call this a negative feedback loop. I knew it but could not stop. It was psychosis.
Maybe the most notorious sports parents suffer from a shared psychological condition. LaVar Ball, Emmanuel Agassi, Earl Woods—those sports dads were all obsessed to the point of being abusive. I prefer to think that I am not; yet, for all the varying degrees of our kid’s success, our predicament is the same. At some point, even if it comes after 20 years in the pros, the set will be rolled away, revealing our true location. Rink parking lot. Beat-up vehicle. Alone. Even the child prodigies will retire.
https://www.theatlantic.com/ideas/archive/2024/05/ice-hockey-sports-parent/678347/

I've recently been doing some research, away from clinical medicine and realised how badly I've looked after my own health whilst working clinically.
I qualified in 2019 and whilst not being the healthiest person in the world, I had a normal BMI, went for walks with my partner twice a week and got about 7-8 hours sleep a night.
At the start of my research I realised whilst walking up a couple of flights of stairs I was finding it a struggle and finally took a look in the mirror.
I was tired all the time barely sleeping 6 hours after a long day/night, I had gained 15 kilos, my eczema was a mess and I'd stopped going for walks.
I realised throughout the 5 years, I've blamed lots of things; the pandemic, being on social media all the time, wanting to do other things with my free time, but in reality it's the job.
Eating crap at work because the only food available out of hours are vending machines full of crisps and chocolate, having no rest facilities/on call rooms so people doing long days/nights back to back can get the maximum amount of rest are literally killing us and the government wonders why there is a productivity problem in the NHS.
This doesn't even include the long commutes due to rotational training/staying late due to the workload/exam stress and portfolio nonsense which all contribute to the above problems.
I've already made up my mind to CCT and flee to academia/industry, but in all honesty, I cannot wait until we move on from pay to the other systemic issues with working as a doctor in this country because I'm tired of being an engineer on the titanic slogging away at futility into an early grave.
The thing that got me thinking about this today was my fiancée saying, "I just realised, I've seen you every day this week, it feels weird!" and I realised I've wasted the last 5 years of my life staffing a crappy on call rota for nothing.
To avoid this once I get my life on track, does anyone have tips for staying healthy whilst working clinically?

This week's book club list is as follows (enjoy reading and comment which your favourite is below):
​

1. "Zero Limits: The Secret Hawaiian System for Wealth, Health, Peace, and More" by Vitale J., Len I.H. - If it seems like you work hard but never get anywhere, maybe the problem is something within you. Maybe the limitations holding you back come from inside you, not from the outside world. Zero Limits presents a proven way to break through those self-imposed limitations to achieve more in life than you ever dreamed.
2. "The Probiotic Solution: Nature's Best-Kept Secret for Radiant Health" by Mark A., Dr Brudnak - In The Probiotic Solution, Dr. Mark Brudnak states a greater truth: "Disease begins from an imbalance in the body." Good health is a dance on the tightrope of balance. Lose your balance for long enough-and you plunge toward crisis-if not death. Find and maintain balance-and you can enjoy the fruits of a happy, healthy life. It's the law of nature.Whatever causes imbalance, causes ill health-be it cancer, heart disease, autism, diabetes or obesity.
3. "The Bible secret of divine health" by Gordon Lindsay - In this book is revealed one of the greatest secrets of practical living found in the Bible. It recognizes Divine healing as God’s promise for the believer but—and this is important—it goes further. Much teaching on Divine healing misses the profound truth that God intends that his children should not be sick at all—that they should prosper and be in health even as their soul prospers.
4. "The Low Carb Myth: Free Yourself from Carb Myths, and Discover the Secret Keys That Really Determine Your Health and Fat Loss Destiny " by Whitten, Ari; Smith, Dr Wade; D, M - Do Carbs Make You Fat, Hungry, and Lazy? Read to find out.
5. "The Secret Language of Your Body: The Essential Guide to Health and Wellness" by Segal, Inna - The Secret Language of your Body is a comprehensive guide to healing. In this long-awaited book, Inna Segal unveils the secrets to understanding the messages of the body and reveals the underlying energetic causes of over 200 symptoms and medical conditions. This powerful handbook explores almost every conceivable part of the human body, delving deeply into the possible reasons for problems in any given area of the body and offering a unique, step-by-step method to assist in returning the body to its natural state of health.
6. "Ikigai Diet: The Secret of Japanese Diet to Health and Longevity" by Sachiaki Takamiya - Are you interested in natural food, organic lifestyle, or macrobiotic diet? If so, this is a book for you. It has the most recent information on traditional Japanese dietary culture. If you want to be healthy, the optimal way is to model the best of the best in the field. Who are the healthiest people on the planet then? Well, Japan is considered to be the country with the longest life expectancy, and it is featured in many books including The Blue Zones and Ikigai.
7. "Dumping Iron: How to Ditch This Secret Killer and Reclaim Your Health" by P. D. Mangan - How to Ditch This Secret Killer and Reclaim Your Health is a game-changer in health and fitness. The accumulation of excess iron in the body, a condition that affects perhaps the majority of adults, leads to much higher risk of heart disease, cancer, diabetes, obesity, brain diseases such as Alzheimer’s and Parkinson’s, and shorter lifespan. Dumping Iron shows how to measure your iron levels, what the test numbers mean, and how to go about lowering iron if necessary.
8. "Breathe Smart: The Secret to Happiness, Health and Long Life" by Aaron Hoopes - Learn the secret Yoga and Tai Chi masters have known for centuries and discover one of the most fundamental dimensions of good health: proper breathing. Breathe Smart shows us how, through deep, conscious breathing we can raise the level of oxygen in the body and reap the benefits of increased energy, better health, and a stronger sense of well-being.
9. "Ancient Secret of the Fountain of Youth Cookbook (Simple, Delicious Recipes for Health & Longevity)" by Devanando Otfried Weise - This book is excellent for those who wish to embrace Food Combining i.e. what has become known as the Hay Diet. It is where one avoids mixing starch-based foods and protein-based foods in the same meal.
10. "The Calcium Factor: The Scientific Secret of Health and Youth" by Robert R. Barefoot; Carl J. Reich - Did you know that scientists have found that cancer thrives in an acidic medium, but cannot survive in an alkaline medium? Did you know that with vitamin and mineral supplements, you can lower the acidity of your body fluids and become healthy? Here's a challenge: If the answer to any or all of these questions is "No", then you owe it to yourself to read The Calcium Factor, not only for the sake of your own health, but for the sake of your family and friends.

So, which one are you picking up next or have read? Let us know with a comment and upvote and share this post and our sub bodychemistry to stay tuned for more reading lists every week!
Love, marmalada

Sleepless nights, tossing and turning, waking up groggy—sound familiar? If you're struggling with sleep, you're not alone. In today's fast-paced world, quality rest can feel like a luxury. But what if I told you there's a solution at your fingertips? Enter online sleep consulting—a revolutionary approach to tackling sleep troubles from the comfort of your own home.

Introduction to Sleep Troubles

Understanding the Importance of Quality Sleep
Sleep isn't just about closing your eyes and resting; it's a vital process that rejuvenates both your body and mind. From boosting immunity to enhancing cognitive function, the benefits of a good night's sleep are endless.
Common Sleep Issues Faced Today
However, with the rise of screens, stress, and busy schedules, achieving that elusive eight hours can seem impossible. Insomnia, sleep apnea, restless leg syndrome—these are just a few of the sleep disorders plaguing millions worldwide.

The Rise of Online Sleep Consulting

Explaining the Concept of Online Sleep Consulting
So, what exactly is online sleep consulting? Think of it as having a personal sleep coach available at the click of a button. Through virtual consultations, sleep experts assess your sleep habits, identify underlying issues, and design personalized plans to help you reclaim your ZZZs.
Benefits of Seeking Help Online
The beauty of online consulting lies in its accessibility. No need to commute to appointments or rearrange your schedule; you can access professional guidance from anywhere with an internet connection. Plus, with a growing number of certified sleep consultants offering their services online, finding the right fit has never been easier.

Meet Your Online Sleep Consultant

Qualifications and Expertise
But who are these sleep consultants, and what qualifies them to guide your slumber? Rest assured, they're not just self-proclaimed "sleep gurus." Many hold advanced degrees in fields like psychology, sleep medicine, or counseling, and undergo rigorous training to become certified sleep coaches.
How They Can Help You
From analyzing your sleep patterns to providing practical strategies, online sleep consultants are your partners in the quest for better sleep. Whether you're struggling with erratic sleep schedules or battling chronic insomnia, they're equipped with the knowledge and tools to address your unique needs.

Understanding Your Sleep Patterns

Importance of Understanding Sleep Cycles
One key aspect of online sleep consulting is gaining insight into your sleep architecture. By deciphering your sleep stages and rhythms, consultants can pinpoint areas for improvement and tailor interventions accordingly.
Tools and Techniques Used by Consultants
So, how do they do it? Through a combination of sleep diaries, questionnaires, and cutting-edge technology, consultants gather data on your sleep habits and preferences. Armed with this information, they devise customized strategies to optimize your sleep quality.

Customized Sleep Plans

Tailoring Strategies to Your Unique Needs
There's no one-size-fits-all solution when it comes to sleep. That's why online Sleep consultant online take a personalized approach to crafting your sleep plan. Whether you're a night owl or an early bird, they'll work with your natural rhythms to develop strategies that stick.
Personalized Recommendations for Better Sleep
From setting a consistent bedtime to creating a calming pre-sleep routine, your sleep plan will be tailored to address your specific challenges and goals. Whether you're aiming for more restful nights or seeking relief from sleep disorders, your consultant will be by your side every step of the way.

Addressing Sleep Disorders

Identifying and Managing Sleep Disorders
For those battling more serious sleep issues like insomnia or sleep apnea, online consulting offers a lifeline. Consultants are trained to recognize the signs of sleep disorders and can provide guidance on managing symptoms, accessing treatment, and improving overall sleep hygiene.
Strategies for Coping with Insomnia, Sleep Apnea, etc.
Whether it's cognitive-behavioral therapy for insomnia (CBT-I) or lifestyle modifications for sleep apnea, consultants are well-versed in evidence-based interventions to tackle a range of sleep disorders. With their support, you can take proactive steps towards better sleep and better health.

Creating a Sleep-Friendly Environment

Tips for Optimizing Your Bedroom for Sleep
Your bedroom should be a sanctuary for sleep, free from distractions and conducive to relaxation. From blackout curtains to white noise machines, consultants can offer recommendations for creating a sleep-friendly environment that promotes restorative rest.
Using Technology to Enhance Sleep Quality
In the digital age, technology isn't just part of the problem—it can also be part of the solution. Consultants can introduce you to apps, wearables, and other gadgets designed to track your sleep, monitor your progress, and even lull you to sleep with soothing sounds or guided meditations.

Developing Healthy Sleep Habits

Importance of Consistent Bedtime Routine
Just like Pavlov's dogs salivated at the sound of a bell, your body responds to cues that it's time to sleep. Establishing a consistent bedtime routine signals to your brain that it's time to wind down, making it easier to fall asleep and stay asleep throughout the night.
Tips for Relaxation and Stress Reduction Before Bed
In today's hyper-connected world, unwinding before bed can be easier said than done. That's where relaxation techniques like deep breathing, meditation, or gentle stretching come in handy. By calming your mind and body, you can ease into sleep more effortlessly.

Diet and Exercise for Better Sleep

Impact of Diet and Exercise on Sleep Quality
You are what you eat—and how you move. Diet and exercise play a crucial role in regulating your sleep-wake cycle and promoting restful slumber. From limiting caffeine and heavy meals before bed to incorporating regular physical activity into your routine, small changes can yield big improvements in your sleep quality.
Recommendations for Improving Sleep Through Lifestyle Changes
Consultants don't just focus on what happens between the sheets—they're interested in your entire lifestyle. By addressing factors like diet, exercise, stress, and screen time, they can help you create habits that support healthy sleep and overall well-being.

Tracking Progress and Adjustments

Using Apps and Devices to Monitor Sleep Patterns
In the age of smartphones and smartwatches, tracking your sleep has never been easier. Consultants may recommend apps or wearable devices that monitor your sleep patterns, providing valuable insights into your nightly habits and trends.
How Consultants Modify Plans Based on Progress
But it's not just about collecting data—it's about using it to drive meaningful change. Consultants will regularly review your progress and adjust your sleep plan as needed, ensuring that you stay on track towards your sleep goals.

Benefits of Online vs. In-Person Consulting

Convenience and Accessibility of Online Services
Gone are the days of waiting weeks for an appointment or trekking across town to see a specialist. With online consulting, help is just a click away. Whether you're a busy parent, a frequent traveler, or simply prefer the comfort of your own home, online services offer unparalleled convenience and flexibility.
Effectiveness Compared to Traditional Methods
But don't let the lack of face-to-face interaction fool you—online consulting is just as effective as in-person sessions, if not more so. Research has shown that virtual interventions can produce significant improvements in sleep quality, making them a viable alternative for those unable to access traditional services.

Success Stories: Real-Life Examples

Testimonials from Clients Who Improved Their Sleep
Still skeptical? Hear it straight from the source. Countless individuals have transformed their sleep and their lives with the help of online sleep consulting. From chronic insomniacs to weary shift workers, the proof is in the pudding—better sleep is within reach.
Case Studies Highlighting Positive Outcomes
Take, for example, Sarah, a busy executive struggling to juggle work, family, and sleep. After just a few weeks of working with an online sleep consultant, she's sleeping soundly through the night, waking up refreshed, and tackling her days with newfound energy and focus.

Cost and Accessibility

Affordability of Online Sleep Consulting
You might be wondering, "How much does it cost?" Surprisingly, online sleep consulting is more affordable than you might think. With a range of pricing options to fit every budget, there's no reason to put a price on your health and well-being.
Availability of Services Worldwide
And the best part? Online sleep consulting isn't limited by geography. Whether you're in New York or New Zealand, you can access top-tier sleep expertise without ever leaving your home. The world is your oyster—and a good night's sleep is just a click away.

Getting Started: Tips for Finding the Right Consultant

Factors to Consider When Choosing an Online Sleep Consultant
Ready to take the plunge? Before diving in, consider factors like credentials, experience, and specialization. Look for consultants who are certified by reputable organizations and have a track record of success in addressing your specific sleep concerns.
Questions to Ask Before Committing
Still unsure? Don't hesitate to ask questions. A good consultant will be happy to provide information about their approach, methodology, and success rate. After all, your sleep is too important to leave to chance.

Conclusion

Sleep shouldn't be a luxury reserved for the lucky few—it's a fundamental human need that impacts every aspect of our lives. With the rise of online sleep consulting, help is more accessible than ever before. Whether you're struggling with insomnia, sleep apnea, or simply can't seem to switch off at night, there's a solution out there waiting for you. So why wait? Take the first step towards better sleep today and revolutionize your sleep routine for good.

FAQs (Frequently Asked Questions)

1. Is online sleep consulting covered by insurance?

• While coverage varies depending on your provider and policy, some insurance plans may reimburse for online sleep consulting services. It's worth checking with your insurer to see what's covered.

1. How long does it take to see results from online sleep consulting?

• Results can vary depending on individual circumstances, but many clients report improvements in sleep quality within a few weeks of starting their consultation.

1. Can online sleep consulting help with children's sleep issues?

• Absolutely! Many consultants specialize in pediatric sleep and can provide guidance on establishing healthy sleep habits for children of all ages.

1. Are online sleep consultants qualified to diagnose sleep disorders?

• While consultants can identify common signs of sleep disorders, they are not licensed medical professionals and cannot provide formal diagnoses. If you suspect you have a sleep disorder, it's important to consult with a physician or sleep specialist for proper evaluation and treatment.

1. What if I'm not tech-savvy? Can I still benefit from online sleep consulting?

• Absolutely! Most consultants offer user-friendly platforms and provide support every step of the way. Whether you're a digital native or a technophobe, you'll find online sleep consulting easy to navigate and rewarding in its results.

Inside
Sleepless nights, tossing and turning, waking up groggy—sound familiar? If you're struggling with sleep, you're not alone. In today's fast-paced world, quality rest can feel like a luxury. But what if I told you there's a solution at your fingertips? Enter online sleep consulting—a revolutionary approach to tackling sleep troubles from the comfort of your own home.

Introduction to Sleep Troubles

Understanding the Importance of Quality Sleep
Sleep isn't just about closing your eyes and resting; it's a vital process that rejuvenates both your body and mind. From boosting immunity to enhancing cognitive function, the benefits of a good night's sleep are endless.
Common Sleep Issues Faced Today
However, with the rise of screens, stress, and busy schedules, achieving that elusive eight hours can seem impossible. Insomnia, sleep apnea, restless leg syndrome—these are just a few of the sleep disorders plaguing millions worldwide.

The Rise of Online Sleep Consulting

Explaining the Concept of Online Sleep Consulting
So, what exactly is online sleep consulting? Think of it as having a personal sleep coach available at the click of a button. Through virtual consultations, sleep experts assess your sleep habits, identify underlying issues, and design personalized plans to help you reclaim your ZZZs.
Benefits of Seeking Help Online
The beauty of online consulting lies in its accessibility. No need to commute to appointments or rearrange your schedule; you can access professional guidance from anywhere with an internet connection. Plus, with a growing number of certified sleep consultants offering their services online, finding the right fit has never been easier.

Meet Your Online Sleep Consultant

Qualifications and Expertise
But who are these sleep consultants, and what qualifies them to guide your slumber? Rest assured, they're not just self-proclaimed "sleep gurus." Many hold advanced degrees in fields like psychology, sleep medicine, or counseling, and undergo rigorous training to become certified sleep coaches.
How They Can Help You
From analyzing your sleep patterns to providing practical strategies, online sleep consultants are your partners in the quest for better sleep. Whether you're struggling with erratic sleep schedules or battling chronic insomnia, they're equipped with the knowledge and tools to address your unique needs.

Understanding Your Sleep Patterns

Importance of Understanding Sleep Cycles
One key aspect of online sleep consulting is gaining insight into your sleep architecture. By deciphering your sleep stages and rhythms, consultants can pinpoint areas for improvement and tailor interventions accordingly.
Tools and Techniques Used by Consultants
So, how do they do it? Through a combination of sleep diaries, questionnaires, and cutting-edge technology, consultants gather data on your sleep habits and preferences. Armed with this information, they devise customized strategies to optimize your sleep quality.

Customized Sleep Plans

Tailoring Strategies to Your Unique Needs
There's no one-size-fits-all solution when it comes to sleep. That's why online Sleep consultant online take a personalized approach to crafting your sleep plan. Whether you're a night owl or an early bird, they'll work with your natural rhythms to develop strategies that stick.
Personalized Recommendations for Better Sleep
From setting a consistent bedtime to creating a calming pre-sleep routine, your sleep plan will be tailored to address your specific challenges and goals. Whether you're aiming for more restful nights or seeking relief from sleep disorders, your consultant will be by your side every step of the way.

Addressing Sleep Disorders

Identifying and Managing Sleep Disorders
For those battling more serious sleep issues like insomnia or sleep apnea, online consulting offers a lifeline. Consultants are trained to recognize the signs of sleep disorders and can provide guidance on managing symptoms, accessing treatment, and improving overall sleep hygiene.
Strategies for Coping with Insomnia, Sleep Apnea, etc.
Whether it's cognitive-behavioral therapy for insomnia (CBT-I) or lifestyle modifications for sleep apnea, consultants are well-versed in evidence-based interventions to tackle a range of sleep disorders. With their support, you can take proactive steps towards better sleep and better health.

Creating a Sleep-Friendly Environment

Tips for Optimizing Your Bedroom for Sleep
Your bedroom should be a sanctuary for sleep, free from distractions and conducive to relaxation. From blackout curtains to white noise machines, consultants can offer recommendations for creating a sleep-friendly environment that promotes restorative rest.
Using Technology to Enhance Sleep Quality
In the digital age, technology isn't just part of the problem—it can also be part of the solution. Consultants can introduce you to apps, wearables, and other gadgets designed to track your sleep, monitor your progress, and even lull you to sleep with soothing sounds or guided meditations.

Developing Healthy Sleep Habits

Importance of Consistent Bedtime Routine
Just like Pavlov's dogs salivated at the sound of a bell, your body responds to cues that it's time to sleep. Establishing a consistent bedtime routine signals to your brain that it's time to wind down, making it easier to fall asleep and stay asleep throughout the night.
Tips for Relaxation and Stress Reduction Before Bed
In today's hyper-connected world, unwinding before bed can be easier said than done. That's where relaxation techniques like deep breathing, meditation, or gentle stretching come in handy. By calming your mind and body, you can ease into sleep more effortlessly.

Diet and Exercise for Better Sleep

Impact of Diet and Exercise on Sleep Quality
You are what you eat—and how you move. Diet and exercise play a crucial role in regulating your sleep-wake cycle and promoting restful slumber. From limiting caffeine and heavy meals before bed to incorporating regular physical activity into your routine, small changes can yield big improvements in your sleep quality.
Recommendations for Improving Sleep Through Lifestyle Changes
Consultants don't just focus on what happens between the sheets—they're interested in your entire lifestyle. By addressing factors like diet, exercise, stress, and screen time, they can help you create habits that support healthy sleep and overall well-being.

Tracking Progress and Adjustments

Using Apps and Devices to Monitor Sleep Patterns
In the age of smartphones and smartwatches, tracking your sleep has never been easier. Consultants may recommend apps or wearable devices that monitor your sleep patterns, providing valuable insights into your nightly habits and trends.
How Consultants Modify Plans Based on Progress
But it's not just about collecting data—it's about using it to drive meaningful change. Consultants will regularly review your progress and adjust your sleep plan as needed, ensuring that you stay on track towards your sleep goals.

Benefits of Online vs. In-Person Consulting

Convenience and Accessibility of Online Services
Gone are the days of waiting weeks for an appointment or trekking across town to see a specialist. With online consulting, help is just a click away. Whether you're a busy parent, a frequent traveler, or simply prefer the comfort of your own home, online services offer unparalleled convenience and flexibility.
Effectiveness Compared to Traditional Methods
But don't let the lack of face-to-face interaction fool you—online consulting is just as effective as in-person sessions, if not more so. Research has shown that virtual interventions can produce significant improvements in sleep quality, making them a viable alternative for those unable to access traditional services.

Success Stories: Real-Life Examples

Testimonials from Clients Who Improved Their Sleep
Still skeptical? Hear it straight from the source. Countless individuals have transformed their sleep and their lives with the help of online sleep consulting. From chronic insomniacs to weary shift workers, the proof is in the pudding—better sleep is within reach.
Case Studies Highlighting Positive Outcomes
Take, for example, Sarah, a busy executive struggling to juggle work, family, and sleep. After just a few weeks of working with an online sleep consultant, she's sleeping soundly through the night, waking up refreshed, and tackling her days with newfound energy and focus.

Cost and Accessibility

Affordability of Online Sleep Consulting
You might be wondering, "How much does it cost?" Surprisingly, online sleep consulting is more affordable than you might think. With a range of pricing options to fit every budget, there's no reason to put a price on your health and well-being.
Availability of Services Worldwide
And the best part? Online sleep consulting isn't limited by geography. Whether you're in New York or New Zealand, you can access top-tier sleep expertise without ever leaving your home. The world is your oyster—and a good night's sleep is just a click away.

Getting Started: Tips for Finding the Right Consultant

Factors to Consider When Choosing an Online Sleep Consultant
Ready to take the plunge? Before diving in, consider factors like credentials, experience, and specialization. Look for consultants who are certified by reputable organizations and have a track record of success in addressing your specific sleep concerns.
Questions to Ask Before Committing
Still unsure? Don't hesitate to ask questions. A good consultant will be happy to provide information about their approach, methodology, and success rate. After all, your sleep is too important to leave to chance.

Conclusion

Sleep shouldn't be a luxury reserved for the lucky few—it's a fundamental human need that impacts every aspect of our lives. With the rise of online sleep consulting, help is more accessible than ever before. Whether you're struggling with insomnia, sleep apnea, or simply can't seem to switch off at night, there's a solution out there waiting for you. So why wait? Take the first step towards better sleep today and revolutionize your sleep routine for good.

FAQs (Frequently Asked Questions)

1. Is online sleep consulting covered by insurance?

• While coverage varies depending on your provider and policy, some insurance plans may reimburse for online sleep consulting services. It's worth checking with your insurer to see what's covered.

1. How long does it take to see results from online sleep consulting?

• Results can vary depending on individual circumstances, but many clients report improvements in sleep quality within a few weeks of starting their consultation.

1. Can online sleep consulting help with children's sleep issues?

• Absolutely! Many consultants specialize in pediatric sleep and can provide guidance on establishing healthy sleep habits for children of all ages.

1. Are online sleep consultants qualified to diagnose sleep disorders?

• While consultants can identify common signs of sleep disorders, they are not licensed medical professionals and cannot provide formal diagnoses. If you suspect you have a sleep disorder, it's important to consult with a physician or sleep specialist for proper evaluation and treatment.

1. What if I'm not tech-savvy? Can I still benefit from online sleep consulting?

• Absolutely! Most consultants offer user-friendly platforms and provide support every step of the way. Whether you're a digital native or a technophobe, you'll find online sleep consulting easy to navigate and rewarding in its results.

TL;DR My boyfriend and I broke up after a year together due to miscommunication and a foot fetish.
I (22F) just split from my (23M) boyfriend of a year. He is not the first person I have been with, but he is my first love. He is the first person to make me feel valued. We had our minor arguments and miscommunication, as every couple does, however a few weeks ago it took a turn.
Let me say, I'm not perfect. I would shut down and be petty after arguments, which I now see and I am working on. He wasn't perfect either, as he struggled with confrontation. He would sometimes just try to keep me happy with gifts, showering me with my favorite gifts (flowers, stuffed animals, trinkets from my favorite movies/shows, etc.)
We usually talked out these issues, and we would say that we want each other so we could work through it. I felt that I was growing, but I struggled with depression and anxiety that shut me down. He also struggled with anxiety, however he has a great support system, with tons of friends and close familial relationships, meanwhile I come from a broken family, scattered friends, etc.
Now, here is where things went wrong. He has a foot fetish, and him being the best guy I have ever been with, I let him endure his fetish. We never really discussed boundaries, however we always asked for consent. However, one night, he got carried away after giving me a foot massage and crossed an insane boundary that I was uncomfortable with. I just laid there, I couldn't speak or move. He finished, and he looked at me, frozen. He immediately turned over and was so embarrassed and said that if I wanted to break up with him it would be okay.
In loving him, I immediately forgave him. I said I was uncomfortable after. I went home, and the next day after we agreed to meet because we both needed support. I couldn't tell anyone, except my therapist, same with him, so we met up to offer support for each other. He gave me a card saying, "it will be awkward but we will get through this," along with a few gifts like a preserved flower, a few gift cards, which I took reluctantly, feeling like he was trying to buy my forgiveness back. I told him I felt, "violated," as that is the word my therapist gave me. I didn't know any better, and I wish I could take it back, because it broke him. He cried, while I sat there awkwardly, I did not know what to do in that situation. We ended up saying that we wanted to get through this together, but we needed space.
We took a few days of space, but it got to me. I have an anxious attachment style, whereas he has an avoidant attachment style. We usually call every night, even if it's just a simple, "goodnight," but he did not want to. My sleep schedule has been affected ever since. He said he could not bear to see me, due to the embarrassment and shame he felt. I eventually could not take the distance, and asked him why we couldn't go back to normal, as I had forgave him. He then told me that he was hurting too, which I couldn't see until after (I know this was my fault and I am beating myself over it.)
Two days later, I DoorDashed him food, and when he got it, he called me saying that we needed to talk. He then came over and broke up with me, and I cannot handle it. I begged him, saying we could work through it, and all relationships take work. He then said he took full accountability for the situation, but he could not give me a relationship that I deserved, and it wasn't fair to either of us. He said I was too immature and he lost trust in me to be able to communicate when I am uncomfortable.( I have only froze one time, and I usually was very communicative when I was upset.)
The memories are flooding my brain, as I went to his house 3 or 4 times a week, stayed over on the weekends, and basically did everything with him because all my other friends were busy. He was my best friend and my everything.
When we broke up, I asked him if he lied on the card, that we would get through it. He just looked at me and said, "I'm sorry." All of the cards that he wrote me saying he wanted to do this with me, and move forward, were all lies. When i was gathering his stuff from my room, he kept trying to call me "Baby" or "Babe" and it broke me.
I have reached out to friends and they have been really great with what they can offer, as we are all still in school or in a career. My sleep has been affected, and finals are coming up next week.
I can't do anything without thinking about him. I feel like a part of me has died.
Essentially, does it get better? Do we have a shot? I know there are things we need to work on, but the fact that I cannot stop thinking about it has to mean something, right?

Hello everybody, I am currently working on a project, which should include a VR display. It's like a periscope, but the thing you look through should be VR. For this, I am looking for a solution to make it possible. I don't want to take an expensive brand VR headset and put it inside. I was looking into FPV Goggles to mount into, but the resolution and FOV is not the best. And other displays like the ones from smartphones are hard to get and even harder to implement, as the display should take the video signal from HDMI or DP. I don't need any tracking mechanic, i just need a display and maybe an optic system to mimic the feel of VR. The actual movement comes from sensors that drive the software. Maybe someone can help!