Chunking issue solved

Data/yt_transcript.py

@@ -101,7 +101,7 @@ def all_video_transcript_pipeline():
     return video_transcripts
 
 
-if __name__ == '__main__':
-    full_transcripts = all_video_transcript_pipeline()
-    print("this is full transcripts of all the youtube videos")
-    print(full_transcripts)
+# if __name__ == '__main__':
+#     full_transcripts = all_video_transcript_pipeline()
+#     print("this is full transcripts of all the youtube videos")
+#     print(full_transcripts)

Rag/{rag.py → chunking.py}

@@ -3,6 +3,7 @@ from langchain.text_splitter import RecursiveCharacterTextSplitter
 from langchain_community.vectorstores import Chroma
 from langchain.chains import ConversationalRetrievalChain
 from langchain_community.document_loaders import TextLoader
+from langchain.schema import Document
 from langchain.memory import ConversationBufferMemory
 import google.generativeai as genai
 import os
@@ -14,15 +15,47 @@ import google.generativeai as genai
 
 PROJECT_ROOT = os.path.abspath(os.path.dirname(os.path.abspath(__file__)))
 sys.path.append(PROJECT_ROOT)
-print("THIS IS PROJECT ROOT")
-print(PROJECT_ROOT)
 API_KEY = os.getenv("GOOGLE_API_KEY")
 if API_KEY:
     genai.configure(api_key=API_KEY)
-print(API_KEY)
-
 full_transcripts = all_video_transcript_pipeline()
-print("this is full transcripts of all the youtube videos")
-print(full_transcripts)
+loader = TextLoader(full_transcripts)
+
+import logging
+
+logging.basicConfig(level=logging.INFO)
+
+
+def prepare_documents(full_transcript):
+    docs = []
+    for key, value in full_transcript.items():
+        if isinstance(value, dict) and "text" in value:
+            content = " ".join(value["text"]) if isinstance(value["text"], list) else value["text"]
+            docs.append(Document(page_content=content, metadata={"source": key}))
+    return docs
+
+
+def split_text_to_chunks():
+    try:
+        docs = prepare_documents(full_transcripts)
+        logging.info(f"{len(docs)} documents prepared")
+        text_splitter = RecursiveCharacterTextSplitter(
+            chunk_size=1000,
+            chunk_overlap=200,
+            separators=['\n\n', '.', '?', '!'])
+        splits = text_splitter.split_documents(docs)
+        return splits
+    except Exception as e:
+        logging.error(f"Error while splitting text: {str(e)}")
+        # Optionally log the full traceback to a file
+        import traceback
+        with open("error_log.txt", "w") as f:
+            traceback.print_exc(file=f)
+        return None
+
 
-# loader = TextLoader()
+all_splits = split_text_to_chunks()
+if all_splits:
+    print(f"Total chunks created: {len(all_splits)}")
+else:
+    print("Splitting failed. Check logs for details.")

Rag/transcripts/SjPJn4QP0dk_20250109191200.txt

@@ -0,0 +1,932 @@
+welcome to hubman lab Essentials where
+we revisit past episodes for the most
+potent and actionable science-based
+tools for mental health physical health
+and
+performance I'm Andrew huberman and I'm
+a professor of neurobiology and
+Opthalmology at Stanford School of
+Medicine let's continue our discussion
+about
+neuroplasticity this incredible feature
+of our nervous system that allows it to
+change itself in response to experience
+and even in ways that we consciously and
+deliberately decide to change it most
+people don't know how to access
+neuroplasticity and so that's what this
+entire month of the huberman Lab podcast
+has been about we've explored
+neuroplasticity from a variety of
+different perspectives we talked about
+representational plasticity we talked
+about the importance of focus and reward
+we talked about this amazing and
+somewhat surprising aspect of the
+vestibular system how altering our
+relationship to gravity and in addition
+to that making error as we try and learn
+can open up Windows to plasticity but we
+have not really talked so much about
+directing the plasticity toward
+particular outcomes and thus far we
+really haven't talked yet about how to
+undo things that we don't want and so
+today we are going to explore that
+aspect of neuroplasticity and we are
+going to do that in the context of a
+very important and somewhat sensitive
+topic which is pain and in some cases
+injury to the nervous system we as
+always here on this podcast are going to
+discuss some of the science we get into
+mechanism but we
+also really get at principles principles
+are far more important than any one
+experiment or one description of
+mechanism and certainly far more
+important than any one protocol because
+principles allow you to think about your
+nervous system and work with it in ways
+that best serve you so let's start our
+discussion about pain and the somata
+sensory system the somata sensory system
+is as the name implies involved in
+understanding touch physical feeling on
+our body and the simplest way to think
+about the somata sensory system is that
+we have little sensors and Those sensors
+come in the form of neurons nerve cells
+that reside in our skin and in the
+deeper layers below the skin we have
+some that correspond to and we should
+say respond to Mechanical touch so you
+know pressure on the top of my hand or a
+pinpoint or other sensors for instance
+respond to heat to cold some respond to
+vibration we have a huge number of
+different receptors in our skin and they
+take that information and send it down
+these wires that we call axons in the
+form of electrical signals to our spinal
+cord and then up to the brain and within
+the spinal cord andin brain we have
+centers that interpret that information
+that actually make sense of those
+electrical signals and this is amazing
+because none of those sensors has a
+different unique form of information
+that it uses it just sends electrical
+potentials into the nervous system pain
+and The Sensation of pain is Believe It
+or Not A controversial word in the
+Neuroscience field people prefer to use
+the word no acception noors are the
+sensors in the skin that detect
+particular types of stimuli it actually
+comes from the Latin word noera which
+means to harm and why would neurosci
+does not want to talk about pain well
+it's very subjective it has a a mental
+component and a physical component we
+cannot say that pain is simply an
+attempt to avoid physical harm to the
+body and here's why they actually can be
+dissociated from one another and there's
+a famous case that was published in the
+British Journal of Medicine where a
+construction
+worker I think he fell is how the story
+went and a 14inch nail went through his
+Boot and up through the boot and he was
+in excruciating pain just beyond
+anything he'd experienced he he reported
+that he couldn't even move in any
+Dimension even a tiny bit without
+feeling excruciating pain they brought
+him into the clinic into the hospital
+they were able to cut away the boot and
+they realized that the nail had gone
+between two toes and it had actually not
+imp impaled the skin at all his visual
+image of the nail going through his boot
+gave him the feeling the legitimate
+feeling that he was experiencing the
+pain of a nail going through his foot
+which is incredible because it speaks to
+the power of the Mind in this pain
+scenario and it also speaks to the power
+of the specificity it's not like he
+thought that his foot was on fire he
+thought because he saw a nail going
+through his foot what it was going
+through his boot but he thought it was
+going through his foot that it was sharp
+pain of the sort that a nail would
+produce it really speaks to the
+incredible capacity that these top down
+these you know higher level cognitive
+functions have in interpreting what
+we're experiencing out in the periphery
+even just on the basis of what we see so
+why are we talking about pain during a
+month on neuroplasticity Well turns out
+that the pain system offers a a number
+of different principles that we can
+leverage to a ensure that if we are ever
+injured we are able to understand the
+difference between injury and pain
+because there is a difference that if
+we're ever in pain that we can
+understand the difference between injury
+and pain that we will be able to
+interpret our pain and during the course
+of today's podcast I'm going to cover
+protocols that help eliminate pain from
+both ends of the spectrum from the
+periphery at the level of the injury and
+through these top- down mental
+mechanisms believe it or not we're going
+to talk about love a colleague of mine
+at Stanford who runs a major pain clinic
+um is working on and has published
+quality peer- rreview data on the role
+of love in modulating the pain response
+so what we're talking about today is
+plasticity of perception which has
+direct bearing on emotional pain and has
+direct bearing on trauma so let's get
+started in thinking about what happens
+with pain and I will tell you just now
+that there is a mutation a genetic
+mutation in a particular sodium Channel
+a sodium channel is uh one of these
+little holes in neurons that allows them
+to fire Action potentials it's important
+to the function of the neuron it's also
+important for the development of certain
+neurons and there's a particular
+mutation there are kids that are born
+without this sodium Channel 1.7 if you
+want to look it up those kids experience
+no pain no pain whatsoever and it is a
+terrible situation um they don't tend to
+live very long due to accidents it's a
+really terrible and unfortunate
+circumstance in fact it's
+reasonable to speculate that one of the
+reasons not all but one of the reasons
+why people might differ in their
+sensitivity to pain is by way of genetic
+variation in how many of these sorts of
+receptors that they express people who
+make too much of this receptor
+experience extreme pain from even subtle
+stimul
+so let's talk about some of the features
+of how we're built physically and how
+that relates to pain and how we can
+recover from injury so first of all we
+have maps of our body surface in our
+brain it's called a homunculus that
+representation is scaled in a way that
+matches sensitivity so the areas of your
+body that are most sensitive have a lot
+more brain real estate devoted to them
+your back is an enormous piece of tissue
+compared to your finger finger tip but
+your back has fewer receptors devoted to
+it and the representation of your back
+in your brain is actually pretty small
+whereas the representation of your
+finger is enormous so the how big a
+brain area is devoted to a given body
+part is directly related to the density
+of receptors in that body part not the
+size of the body part you can actually
+know how sensitive a given body part is
+and how much brain area is devoted to it
+through what's called twoo
+discrimination you can do this
+experiment if you want I think I've
+described this once or twice before but
+basically if you have someone put um
+maybe take two pens and put them maybe 6
+Ines apart on your back and and touch
+while you're facing away and you they'll
+ask you how many points they're touching
+you and you say um two but if they move
+those closer together say 3 in you're
+likely to experience it as one point of
+contact whereas on your finger you could
+do play that game all day and as long as
+there's a millimeter or so spacing you
+will know that it's two points as
+opposed to one and that's because
+there's more pixels more density of
+receptors this has direct bearing to
+pain because it says that areas of the
+body that have denser receptors are
+going to be more sensitive to pain than
+to others so just as a rule of thumb
+areas of your body that are injured that
+are large areas that have low
+sensitivity before injury likely are
+going to experience less pain
+and the literature shows will heal more
+slowly because they don't have as many
+cells around to produce inflammation and
+you might say wait I thought
+inflammation is bad well one of the
+things I really want to get across today
+is that inflammation is not bad
+inflammation out of control is bad but
+inflammation is wonderful inflammation
+is the tissue repair response I thought
+it might be a nice time to just think
+about the relationship between the
+periphery and the central maps in a way
+that many of you have probably heard
+about before which will frame the
+discussion a little bit better which is
+Phantom limb pain now some of you are
+probably familiar with this but for
+people that have an arm or a leg or a
+finger or some other portion of their
+body amputated it's not uncommon for
+those people to feel as if they still
+have that limb or appendage or piece of
+their body Inta and typically
+unfortunately the sensation of that limb
+is not one of the limb being nice and
+relaxed and and you know and just there
+the sensation is that the limb is
+experiencing pain or is contorted in the
+specific orientation that it was around
+the time of the injury so if someone has
+a you know a blunt force to the hand and
+they end up having their hand amputated
+typically they will continue to feel
+pain in their Phantom hand which is
+pretty wild and that's because the
+representation of that hand is still
+intact in the cortex in the brain
+and it's trying to balance its levels of
+activity normally it's getting what's
+called proprioceptive feedback
+proprioception is just our knowledge of
+where our limbs are in space it's an
+extremely important aspect of our somata
+sensory system and there's no appropri
+receptive feedback and so a lot of the
+circuits start to ramp up their levels
+of activity and they become very
+conscious of the Phantom limb now um
+before my lab was at Stanford I was at
+UC San Diego and one of my colleagues
+was a guy everyone just calls him by his
+lap last name ramachandran who is famous
+for understanding this Phantom limb
+phenomenon and developing a very simple
+but very powerful solution to it that
+speaks to the incredible capacity of
+top- down modulation and top- down
+modulation the ability to use one's
+brain cognition and senses to control
+pain in the body is something that
+everyone not just people missing limbs
+or in chronic pain could learn to
+benefit from because it is a way to tap
+into the our ability to use our mind to
+control perceptions of what's happening
+in our body so what did ramachandran do
+ramachandran had people who were missing
+a limb put their intact limb into a box
+that had mirrors in it such that when
+they looked in the box and they moved
+their intact limb the opposite limb
+which was a reflection of the intact
+limb because they're missing the
+opposite limb they would see it as if it
+was intact and as they would move their
+intact limb they would visualize with
+their eyes the the limb that's in the
+place of the absent limb so this is all
+by mirrors moving around and they would
+feel immediate relief from the phantom
+pain and he would tell them and they
+would direct their hand toward a
+orientation that felt comfortable to
+them then they would exit the mirror box
+they would take their their their hand
+out and and they would feel as if the
+hand was now in its relaxed normal
+position so you could get real time in
+moments remapping of the representation
+of the hand now that's amazing this is
+the kind of thing that all of us would
+like to be able to do if we are in pain
+because if you do anything for long
+enough including live you're going to
+experience pain of some sort and this
+again I just want to remind you isn't
+just about physical injuries and pain
+this has direct relevance to emotional
+pain as well which we of course we'll
+talk talk about so the ramachandran
+studies were really profound because
+they said a couple of things one
+plasticity can be very fast that it can
+be driven by the experience of something
+just the visual experience and so this
+may come as a shock to some of you and
+by no means it might trying to be
+insensitive but pain is a perceptual
+thing as much as it's a physical thing
+it's a belief system about what you're
+experiencing in your body and that has
+important relevance for healing
+different types of injury and the pain
+associated with that injury now this
+brings up another topic which is
+definitely related to neuroplasticity
+and injury but is a more General one
+that I hear about a lot which is
+traumatic brain injury many injuries are
+not just about the limb and the the lack
+of use of the limb but concussion and
+head injury but I want to talk a little
+bit about what is known about recovery
+from concussion and this is very
+important because it has implications
+for just normal aging as well and offset
+setting some of the cognitive decline
+and physical decline that occurs with
+normal aging typically after TBI there's
+a constellation of symptoms that many
+people if not all people with TBI report
+which is headache photophobia that
+lights become kind of aversive sleep
+disruption trouble concentrating
+sometimes mood issues there's you know a
+huge range and of course the severity
+will vary
+Etc it's very clear that regardless of
+whether or not there was a skull break
+and regardless of when the TBI happened
+and how many times it's happened that
+the system that repairs the brain the
+adult brain is mainly centered around
+this lymphatic system that we call for
+the brain the glymphatic system it's
+sort of like a sewer system that clears
+out the debris that surrounds neurons
+especially injured neurons and the
+glymphatic system is very active during
+sleep and the glymphatic system is
+something that you want very active
+because it's going to clear away the
+debris that sits between the neurons and
+the cells that surround the connections
+between the neurons called the glea
+those cells are actively involved in
+repairing the connections between
+neurons when damaged so the glymphatic
+system is so important that many people
+if not all people who get TBI are told
+get adequate rest you need to sleep and
+that's kind of twofold advice on the one
+hand it's telling you to get sleep
+because all the good things happen in
+sleep it's also about getting those
+people to not continue to engage in
+their activity fulltime or really try
+and Hammer through it the glymphatic
+system has been shown to be activated
+further in two ways one is that sleeping
+on one side not on back or stomach seems
+to increase the amount of wash out or
+wash through I should say of the
+glymphatic system the other thing that
+has been shown to improve the function
+of the lymphatic system is a certain
+form of exercise and I want to be very
+very clear here I will never and I am
+not suggesting that people exercise in
+any way that aggravates their injury or
+that goes against their Physician's
+advice however there's some interesting
+data that zone 2 cardio for 30 to 45
+minutes three times a week seems to
+improve the rates of clearance of some
+of the
+debris after injury and in general
+injury or no to accelerate and improve
+the rates of flow for the lymphatic
+system it could be fast walking it could
+be jogging if you can do that with your
+injury safely could be cycling and this
+is really interesting outside of TBI
+because what we know from aging is that
+aging is a nonlinear process it's not
+like with every year of Life your brain
+gets a little older it's a has sometimes
+it follows what's more like a step
+function you get these big jumps in in a
+in markers of Aging I guess that we
+could think of them as jumps down
+because it's a negative thing for most
+everybody would like to live longer and
+be healthier in brain and body and so
+the types of exercise I'm referring to
+now are really more about brain
+longevity and about keeping the brain
+healthy than they are about physical
+fitness so I think this is really
+interesting and if some of you would
+like to know the mechanism or at least
+the hypothesize mechanism ISM there's a
+a a molecule called aquaporin 4 that is
+related to the gal system so Gia are the
+it means glue and Latin are these are
+these cells in the brain the most
+numerous cells in the brain in fact that
+in sheath synapses but they're very
+Dynamic cells aquaporin 4 is mainly
+expressed by the gal cell called the
+astroy Astro looks like a little star
+incredibly interesting cells and the the
+thing to remember is that the asites
+bridge the connection between the
+neurons
+the synapse the connections between them
+and the vasculature the blood system and
+the gimatic system so this glymphatic
+system and the gal asroy system is a
+system that we want chronically active
+throughout the day as much as possible
+so low-level walking Zone 2 cardio and
+then at night during slow wave sleep is
+then really when this lymphatic system
+kicks in so that should hopefully be an
+actionable takeaway provided that you
+can do that kind of cardio safely
+that I believe everybody should be doing
+who cares about brain longevity not just
+people who are trying to get over TBI
+now I'd like to return a little bit to
+some of the subjective aspects of pain
+modulation because I think it's so
+interesting and so actionable that
+everyone should know about this our
+interpretation our subjective
+interpretation of a sensory event is
+immensely powerful for dictating our
+experience of the event the molecule
+adrenaline when it's liberated into our
+body truly blunts our experience of pain
+we all know the stories of people you
+know walking you know miles on stumped
+legs um people doing all sorts of things
+that were incredible
+Feats that allowed them to move through
+what would otherwise be pain and
+afterward they do experience extreme
+pain but during the event often times
+they are not experiencing pain and
+that's because of the pain blunting
+effects of adrenaline adrenaline binding
+to particular receptors actually shuts
+down pain
+Pathways people who anticipate an
+injection of morphine immediately report
+the feeling of loss of pain their pain
+starts to diminish because they know
+they're going to get pain relief and
+it's a powerful effect now all of you
+are probably saying placebo effect
+Placebo effects are very real Placebo
+effects and belief effects as they're
+called have a profound effect on our
+experience of noxious stimul like pain
+and they can also have a profound effect
+on positive stimuli and things that
+we're looking forward to one study that
+I think is particularly interesting here
+from my colleague at Stanford Sean
+Mackey they did a neuroimaging study
+they subjected people to pain in this
+case it was a a heat pain people have
+very specific thresholds to heat at
+which they cannot tolerate any more heat
+but they explored the extent to which
+looking at an image of somebody in this
+case a romantic partner that the person
+loved would allow them to adjust their
+pain
+response and it turns out it does they
+could tolerate more pain and they
+reported it as not as
+painful that response that feeling of
+Love internally can blunt the pain
+experience to a significant degree these
+are not small effects and not
+surprisingly how early a relationship is
+how new a relationship is directly
+correlat with people's ability they
+showed to use this love this internal
+representation of love to blunt the pain
+response so for those of you that have
+been with your partners for many years
+and you love them very much and you're
+obsessed with them terrific you have a
+pre-installed well I suppose it's not
+pre-installed you had to do the work
+because relationships are work but
+you've got a installed mechanism for
+blunting pain and again these are not
+minor effects these are major effects
+and it's all going to be through that
+top down modulation that we talked about
+not unlike the mirrorbox experiments
+with Phantom limb that relieve phantom
+pain or some other top- down modulation
+in the opposite example is the nail
+through the boot which is a visual image
+that made the person think it was
+painful when in fact it was painful even
+though there was no tissue damage it was
+all perceptual so the pain system is
+really subject to these perceptual
+influences which is remarkable because
+really when we think about the somata
+sensory system it has this cognitive
+component it's got this peripheral
+component but there's another component
+which is the way in which our sensation
+our somatos sensory system is woven in
+with our autonomic nervous system
+independent of love we're going to talk
+about something quite different which is
+putting needles and electricity in
+different parts of the body so-called
+acupuncture something that for many
+people were it it's been viewed as a
+kind of alternative medicine but now
+there are excellent Laboratories
+exploring what's called
+electroacupuncture and acupuncture and I
+think what you'll be interested in and
+surprised to learn is that it does work
+but sometimes it can exacerbate pain and
+sometimes it can relieve pain and it all
+does that through very discrete Pathways
+for which we can really say this neuron
+connects to that neuron connects to the
+adrenals and we can tie this all back to
+dopamine because in the end it's the
+chemicals and neural circuits that are
+giving rise to these perceptions or
+these experiences rather of things that
+we call pain love ET Etc there are
+actually a lot of really good
+peer-reviewed studies supporting the use
+of acupuncture for in particular GI trct
+issues in recent years there's been an
+emphasis on trying to understand the
+mechanism of things like acupuncture and
+acupuncture itself but as a way to try
+and understand how these sorts of
+practices might actually benefit people
+who are experiencing pain or for
+changing the nervous system or brain
+body relationship in general what I want
+to talk about in terms of acup puncture
+is the incredible way in which
+acupuncture
+illuminates the cross talk between the
+somata sensory system our ability to
+feel stuff externally exteroception
+internally
+interoception and how that somata
+sensory system is wired in with and
+communicating with our autonomic nervous
+system that regulates our levels of
+alertness or
+calmness so this takes us all back to
+the homunculus we have this
+representation of our body surface in
+our
+brain that representation is what we
+call
+somatotopic and what somatotopy is is it
+just means that areas of your body that
+are near one another are represented by
+neurons that are nearby each other in
+the brain the connections from those
+brain neurons are sent into the body and
+they are synchronized with meaning they
+Crosswire with and and form synapses
+with some of the input from the viscera
+from our guts from our diaphragm from
+our stomach from our spleen from our
+heart our internal organs are sending
+information up to this map in our brain
+of the body surface but it's about
+internal information what we call
+interoception our ability to look inside
+or imagine inside and feel what we're
+feeling inside so the way to think about
+this accurately is that our
+representation of our self is a
+represent ation of our internal workings
+our viscera our guts everything inside
+our skin and the surface of our skin and
+the external World those three things
+are always being combined in a very
+interesting complex but very seamless
+way acupuncture involves taking needles
+and sometimes electricity Andor heat as
+well and stimulating particular
+locations on the body and if somebody
+has a gastrointestinal issue like their
+their guts are moving too quick they
+have diarrhea you stimulate this area
+and it'll slow their gut motility down
+or if their gut motility is too slow
+they're constipated you stimulate
+someplace else and it accelerates it and
+you know hearing about this of it sounds
+kind of to a Westerner who's not
+thinking about the underlying neural
+circuitry it could sound kind of wacky
+but when you look at the neural
+circuitry the neuro Anatomy it really
+starts to make sense intense stimulation
+of the abdomen however with these
+electroacupuncture has a very strong
+effect of an increasing inflammation in
+the body body and this is important to
+understand because it's not just that
+stimulating the the gut does this
+because you're activating the gut area
+it activates a particular nerve pathway
+for the afficionados it's the splenic
+spinal sympathetic axis if you really
+want to know and it's pro-inflammatory
+under most conditions if for instance
+the person is dealing with a particular
+bacterial infection that can be
+beneficial and this goes back to a much
+earlier discussion that we had on a
+previous podcast that we'll revisit
+again and again which is that the stress
+response was designed to combat
+infection so it turns out that there are
+certain patterns of stimulation on the
+abdomen that can actually liberate
+immune cells from our immune organs like
+our spleen and counter infection when
+you stimulate these Pathways that
+activate in particular the adrenals the
+adrenal gland liberates norepinephrine
+and epinephrine and the brain does as
+well it binds to what are called the
+beta noradrenergic receptor okay so this
+is really getting kind of down into the
+weeds but the beta nuragic receptors
+activate the spleen which liberate cells
+that combat infection that's the
+short-term quick
+response the more intense stimulation of
+the abdomen and other areas can be
+pro-inflammatory because of the ways
+that they trigger certain Loops that go
+back to the brain and Trigger the sort
+of anxiety Pathways that exacerbates
+pain so one pathway stimulates
+norepinephrine and blunts PL the other
+one doesn't what does all this mean how
+are we supposed to put all this together
+well there's a paper that was published
+in nature medicine in 2014 this is an
+excellent Journal that describes how
+dopamine can activate the Vegas
+peripherally and nor norepinephrine can
+activate the Vegas peripherally and
+reduce inflammation what this means is
+that there are real maps of our body
+surface that when
+stimulated communicate with our
+autonomic nervous system the system
+system that controls alertness or
+calmness and thereby releases either
+molecules like norepinephrine and
+dopamine which make us more alert and
+blunt our response to pain and they
+reduce
+inflammation but there are yet other
+Pathways that when stimulated are
+pro-inflammatory one of the things that
+bothers me so much these days and I'm
+not easily irritated but what really
+bothers me is when people are talking
+about inflammation like inflammation is
+bad inflammation is terrific
+inflammation is the reason why cells are
+called to the site of injury to clear it
+out inflammation is what's going to
+allow you to heal from any injury
+chronic inflammation is bad but acute
+inflammation is absolutely essential
+remember those kids that we talked about
+earlier that have mutations in these
+receptors that for sensing pain they
+never get inflammation and that's why
+their joints literally disintegrate it's
+really horrible because they don't
+actually have the inflammation response
+because it was never triggered by the
+pain response so I think that the data
+on acupuncture turning out to be very
+interesting before I continue I just
+thought I'd answer a question that I get
+a lot uh which is what about Wim Hoff
+breathing Wim Hoff also called AKA The
+Iceman um has his breathing that's
+similar to uh Tumo breathing as it was
+originally called involves basically
+hyperventilating and then doing some
+exhales and some breath holds a number
+of people have asked me about it in uh
+in relation to pain management the
+effect of doing that kind of breathing
+it's not a mysterious effect it
+liberates adrenaline from the adrenals
+when you have adrenaline in your system
+and when the spleen is very
+active that response is used to counter
+infection and stress counters infection
+by liberating killer cells in the body
+you don't want the stress response to
+stay on indefinitely however things like
+Wim Hoff breathing like ice baz anything
+that releases adrenaline will counter
+the infection but you want to regulate
+the duration of that adrenaline response
+today we've talked about a variety of
+tools but I want to Center in on a
+particular sequence of tools that
+hopefully you won't need but presumably
+if you're a human being and you're
+active you will need at some point it's
+about managing injury and recovering and
+healing fast or at least as fast as
+possible it includes removing the pain
+it includes getting Mobility back and
+getting back to a normal life whatever
+that means for you
+I want to emphasize that what I'm about
+to talk about next was developed in
+close consultation with Kelly starett
+who many of you probably have heard of
+before Kelly can be found at the ready
+State he's a formally trained so degreed
+and educated exercise physiologist he's
+a world expert in movement and tissue
+Rehabilitation so I asked Kelly I made
+it really simple I said okay let's say I
+were to sprain my ankle or break my arm
+or injure my knee or ACL tear or
+something like that or shoulder injury
+what are the absolute necessary things
+to do regardless of situation so the
+first one is a very basic one that now
+you have a lot of information to act on
+which is sleep is essential and so we
+both agreed 8 hours of sleep would be
+ideal but if not at least 8 hours
+inmobile so that's a
+non-negotiable in terms of getting the
+foundation for allowing for glymphatic
+clearance and tissue clearance Etc the
+other is if possible unless it's
+absolutely excruciating when you just
+can't do it a 10-minute walk per day of
+course you don't want to exacerbate the
+injury at least a 10-minute walk per day
+and probably longer this is where it
+gets interesting I was taught I learned
+that when you injure yourself you're
+supposed to ice something you're
+supposed to put ice on it but I didn't
+realize this but when speaking to
+exercise physiologists and some
+Physicians they said that the ice is
+really more of a placebo it numbs the
+the environment of the injury which is
+not surprising and will eliminate the
+pain for a short while but it has some
+negative effects that perhaps offset its
+use it actually can create some like
+clotting and sludging of the of the
+tissue and fluids which is bad because
+you want the macras and the other cell
+types phagocytosing eating up the debris
+and and injury and moving it out of
+there so that it can repair so that was
+surprising to me which made me ask well
+then what about heat well it turns out
+heat is actually quite beneficial the
+major effects seem to be explained by
+heat improving the viscosity of the
+tissues and the clearance and the
+profusion of of fluid blood lymph and
+other fluids out of the injury area so
+all of this might sound just like Common
+Sense knowledge I always just thought
+it's ice it's non-steroid
+anti-inflammatory drugs it's things that
+block block prostag gland and so things
+like aspirin ibuprofen acetam Menin
+those things generally work by blocking
+things like the the they're called Co
+the Cox uh prostag gland in blockers and
+things of that sort things in that
+pathway those sorts of treatments which
+reduce inflammation may not be so great
+at the beginning when you want
+inflammation they may be important for
+limiting pain so people can be
+functional at all but the things that I
+talked about today really are anchored
+in three principles one is that the
+inflammation response is a good one it
+calls to the to the sight of injury
+things that are going to clean up the
+injury in bad cells
+then there are going to be things that
+are going to improve profusion like the
+glymphatic system getting deep sleep
+feet elevated sleeping on one side
+low-level Zone 2 cardio three times a
+week many people ask me about platelet
+rich plasma so-called PRP they take
+blood they enrich for platelets and they
+re-inject it back into people here's the
+deal it has never been shown whether or
+not the injection itself is what's
+actually creating the effect the claims
+that PRP actually contains stem cells
+are very very feeble and when you look
+at the literature and you talk to anyone
+expert in the stem cell field they will
+tell you that it's the number of stem
+cells in PRP is infinim small stem cells
+are an exciting area of Technology
+however there's a clinic down in Florida
+that was shut down a couple years ago
+for injecting stem cells harvested from
+patients into the eye for immaculate
+degener ation these were people that
+were suffering from um poor vision and
+very shortly after injecting uh these
+stem cells into the eyes they went
+completely blind and I'm not here to
+tell you that you should or shouldn't do
+something but I do think that anything
+involving stem cells one should be very
+cautious of the major issue with stem
+cells that I think is concerning is that
+stem cells are cells that want to become
+lots of different things not just the
+tissue that you're interested in so if
+you damage your knee and you you inject
+stem cells into your knee you need to
+molecularly restrict those stem cells so
+that they don't become tumor cells right
+a tumor is a collection of stem cells
+one needs to approach this with Extreme
+Caution even if it's your own blood or
+stem cells that you're re-injecting so
+I'm going to close there I've talked
+about a lot of tools today I've talked a
+lot about somea sensation about
+plasticity about pain about
+acupuncture some of the Nuance of
+acupuncture inflammation stress we even
+talked a little bit about high-intensity
+breathing so as always we take kind of a
+whirlwind tour through a given topic lay
+down some tools as we go hopefully the
+principles that relate to pain and
+injury but also neuroplasticity in
+general today in the context of the
+somata sensory system will be of use to
+all of you I don't wish injury on any of
+you but I do hope that you'll take the
+information do with it what you will
+once again thanks so much for your time
+and attention today and as always thank
+you for your interest in science
+[Music]

requirements.txt

@@ -9,4 +9,5 @@ langchain_community
 chromadb
 pypdf
 flask
-flask_cors
+flask_cors
+chromadb