WEBVTT 1 00:00:00.600 --> 00:00:02.919 This is Gary and Shannon and you're listening to KFI 2 00:00:03.080 --> 00:00:05.839 AM six forty, the Gary and Shannon Show on demand 3 00:00:05.919 --> 00:00:07.320 on the iHeartRadio app. 4 00:00:09.759 --> 00:00:11.519 Shannon's out today, back tomorrow. 5 00:00:12.039 --> 00:00:17.160 She's getting the final work done, final dental, whatever something's 6 00:00:17.199 --> 00:00:17.559 going on. 7 00:00:17.960 --> 00:00:20.120 Rain obviously is going to be our big issue today. 8 00:00:20.320 --> 00:00:25.320 Evacuation warnings have been put up through most areas. Evacuation 9 00:00:25.640 --> 00:00:29.800 orders have been issued for the Sierra Madre area because 10 00:00:30.000 --> 00:00:34.200 of the expectation that we are going to see mud 11 00:00:34.200 --> 00:00:36.560 slides into brief flows as a result as these rains 12 00:00:36.600 --> 00:00:40.719 get stronger. Pacific Palisades, for example, is limited to residents 13 00:00:40.759 --> 00:00:44.439 only until two o'clock tomorrow afternoon. Any contractor with a 14 00:00:44.479 --> 00:00:47.960 pass still not allowed entry. Evacuation warnings issued for the 15 00:00:47.960 --> 00:00:51.640 Getty Villa area, portions of the Highlands Neighborhood, the northern 16 00:00:51.679 --> 00:00:55.920 section of ben Venette Bien Veneda Avenue, northern section of 17 00:00:55.960 --> 00:00:59.600 Temiskull Canyon Road, edge of Marinette Road, Oracle Place, the 18 00:00:59.640 --> 00:01:02.520 area around will Rogers State Park, including the Villawoods Drive 19 00:01:02.560 --> 00:01:07.680 and Villa Grove Drive. Brentwood has some evacuation warnings. Malibu 20 00:01:07.719 --> 00:01:10.920 has some evacuation warnings, all of them because of the 21 00:01:10.920 --> 00:01:13.879 burn areas that exist now because of the Palisades Fire 22 00:01:13.920 --> 00:01:15.959 and other fires in those areas in the last couple 23 00:01:16.000 --> 00:01:18.519 of years. This is one of the strongest storms that 24 00:01:18.560 --> 00:01:22.599 we have that we will see this winter, and potentially 25 00:01:22.599 --> 00:01:24.040 one of the strongest that we've seen in a couple 26 00:01:24.079 --> 00:01:28.120 of years. There are also some evacuation warnings in Orange 27 00:01:28.159 --> 00:01:31.959 County the Tribuco Hot Springs, Bell Long Canyon, Majesca Canyon 28 00:01:32.040 --> 00:01:35.319 areas because of the risk of Debrifo debris flows near 29 00:01:35.319 --> 00:01:39.560 the Airport fire burn scar. Those evacuation warnings started this 30 00:01:39.640 --> 00:01:42.319 morning and will stay in effect basically until they determine 31 00:01:42.359 --> 00:01:46.120 its safe. San Bernardino around Mount Baldy Village and Rightwood 32 00:01:46.239 --> 00:01:50.079 because of potential mudslides, and then Santa Barbara County as well, 33 00:01:50.920 --> 00:01:53.640 because of the Lake fire that burned through the mountains 34 00:01:54.000 --> 00:01:58.079 north of Los Alevos the county. It did issue an 35 00:01:58.079 --> 00:02:01.719 evacuation order for some areas in Santa Barbara County because 36 00:02:01.719 --> 00:02:02.000 of that. 37 00:02:02.280 --> 00:02:03.439 This is this is one of. 38 00:02:03.359 --> 00:02:06.200 Those dynamic things where we really won't know how bad 39 00:02:06.239 --> 00:02:09.000 it gets until it gets here, and the strongest part 40 00:02:09.039 --> 00:02:12.400 of this rainstorm isn't expected to hit La County until 41 00:02:12.479 --> 00:02:16.560 much later this afternoon, probably four or five hours from now, 42 00:02:16.960 --> 00:02:19.280 right about four o'clock is what they have said when 43 00:02:19.319 --> 00:02:21.840 they expect this window, about a five hour window of 44 00:02:21.879 --> 00:02:24.800 the strongest rain to be coming. So as it gets 45 00:02:24.919 --> 00:02:27.439 dark here in La County, that's when we're going to 46 00:02:27.479 --> 00:02:30.400 see some of the strongest rains. So that's all. That's 47 00:02:30.439 --> 00:02:32.759 all the local stuff. It's time for swamp watch. 48 00:02:33.680 --> 00:02:36.199 I'm a politician, which means I'm a cheat and a liar. 49 00:02:36.599 --> 00:02:39.360 And when I'm not kissing babies, I'm stealing that lollipop 50 00:02:39.520 --> 00:02:42.599 here we got The real problem is that our leaders 51 00:02:42.680 --> 00:02:43.159 are done. 52 00:02:43.199 --> 00:02:44.520 The other side never quits. 53 00:02:44.560 --> 00:02:45.400 So what. 54 00:02:47.000 --> 00:02:50.840 I'm not going anywhere, So that now you train the squat, 55 00:02:50.879 --> 00:02:53.159 I can imagine what can be and be unburdened by 56 00:02:53.199 --> 00:02:53.719 what has been. 57 00:02:53.879 --> 00:02:57.120 You know, Americans have always been going at president, but 58 00:02:57.199 --> 00:02:58.000 they're not stupid. 59 00:02:58.039 --> 00:03:00.919 A political flunder is when a politician actually tells the truth. 60 00:03:01.080 --> 00:03:03.639 Have the people voted for you were not swamp watch? 61 00:03:03.879 --> 00:03:05.439 They're all counter knowing well. 62 00:03:05.520 --> 00:03:10.080 The reciprocal tariffs have apparently been signed into effects. According 63 00:03:10.120 --> 00:03:12.800 to the latest reports out of the White House, the 64 00:03:12.800 --> 00:03:18.120 President has signed these into effect and is expected to 65 00:03:18.120 --> 00:03:20.080 make some sort of an announcement over the course of 66 00:03:20.080 --> 00:03:22.360 the next few minutes. It was supposed to happen about 67 00:03:22.400 --> 00:03:25.360 an hour ago, but it hasn't. When the President starts speaking, 68 00:03:25.400 --> 00:03:27.800 we'll bring it to you. His cabinet's getting filled out. 69 00:03:27.840 --> 00:03:28.400 On this vote. 70 00:03:28.400 --> 00:03:30.719 The a's are fifty two, the naser forty eight. The 71 00:03:30.719 --> 00:03:32.159 confirmation is confirmed. 72 00:03:32.280 --> 00:03:36.759 Senator Senator sorry, Robert F. Kennedy Junior was confirmed by 73 00:03:36.879 --> 00:03:41.400 senators today. He was going to now oversee Health and 74 00:03:41.479 --> 00:03:44.919 Human Services. The department has a one point seven trillion 75 00:03:44.960 --> 00:03:47.919 dollar budget, eighty thousand employees. I mean, at least it 76 00:03:47.960 --> 00:03:50.879 does now until Elon Musk gets a hold of it. 77 00:03:51.599 --> 00:03:55.800 Secretary of Agriculture was also confirmed today, Brooke Rollins on 78 00:03:55.840 --> 00:03:58.280 account of seventy two to twenty eight. One of the 79 00:03:58.719 --> 00:04:03.120 more lopsided wins for the Trump cabinet. I think the 80 00:04:03.159 --> 00:04:07.680 most lopsided would have been Marco Rubio as Secretary of State. 81 00:04:07.840 --> 00:04:09.319 Didn't have anybody vote against him. 82 00:04:09.360 --> 00:04:12.039 The Senate Judiciary Committee has also voted along party lines 83 00:04:12.039 --> 00:04:14.840 to advance the nomination of Cash Bettel for FBI director. 84 00:04:15.439 --> 00:04:19.120 Republicans pushed past some of the Democratic concerns that Bateel 85 00:04:19.240 --> 00:04:21.879 was simply going to be a loyalist Trump and target 86 00:04:21.920 --> 00:04:25.319 some of the perceived adversaries. Linda McMahon, who has been 87 00:04:25.439 --> 00:04:29.360 chosen to be the Education Secretary, told her confirmation hearing 88 00:04:29.399 --> 00:04:32.480 senators that she is prepared to enact the education vision 89 00:04:32.519 --> 00:04:35.360 of President Trump if she's confirmed, but she did not, 90 00:04:35.560 --> 00:04:38.639 at least in the opening statement, she did not mention 91 00:04:39.319 --> 00:04:42.720 the most controversial element of what his agenda is, which 92 00:04:42.759 --> 00:04:45.439 is that she's supposed to work herself out of a job. 93 00:04:46.000 --> 00:04:50.439 She is supposed to eventually lead to eliminate the Department 94 00:04:50.519 --> 00:04:54.519 of Education. So again, Linda McMahon, at least starting her 95 00:04:54.519 --> 00:04:57.439 confirmation hearing today, one of the issues that's been going 96 00:04:57.480 --> 00:05:01.360 on with these at least the I don't know, could 97 00:05:01.360 --> 00:05:05.560 I say the tumultuous three Tulsey Gabbard as Director of 98 00:05:05.639 --> 00:05:10.240 National Intelligence, RFK Junior as Secretary of Health and Human Services, 99 00:05:10.240 --> 00:05:15.759 and Cash Bettel as FBI Director. One of the common 100 00:05:16.319 --> 00:05:19.480 no votes for all of those has been Mitch McConnell. 101 00:05:20.199 --> 00:05:24.199 Mitch McConnell, Senator from Kentucky, been there since Jesus walked 102 00:05:24.240 --> 00:05:28.959 the earth, has is now eighty two years old, and 103 00:05:29.720 --> 00:05:33.160 he has decided that on his way out. I mean, 104 00:05:33.199 --> 00:05:35.839 he's old, he's going to retire. He's already announced that 105 00:05:35.879 --> 00:05:39.519 he stepped back from party leadership in the Senate Chamber 106 00:05:39.560 --> 00:05:41.480 and turned it over to John Thune so he could 107 00:05:41.480 --> 00:05:46.000 be the majority leader. He has basically said, I am 108 00:05:46.199 --> 00:05:49.879 unshackled by the burden of leadership. I don't have to 109 00:05:49.920 --> 00:05:54.079 pass any bills. I don't have to be the referee. 110 00:05:54.279 --> 00:06:00.360 I can spend my time pulling people back to what 111 00:06:00.439 --> 00:06:03.399 he thinks. What Mitch McConnell thinks is the Republican Party. 112 00:06:04.160 --> 00:06:07.959 Leon Caldwell actually wrote an article about Mitch McConnell titled 113 00:06:07.959 --> 00:06:14.040 I'm that Mitch, and describes how the double Birds are 114 00:06:14.160 --> 00:06:18.639 helping Mitch McConnell sort of ride off into the sunset 115 00:06:18.680 --> 00:06:21.839 double birds towards the White House and specifically Donald Trump. 116 00:06:22.639 --> 00:06:28.480 The specific wording I thought was pretty clever. She talked about. Now, 117 00:06:28.560 --> 00:06:33.639 this was before Mitch McConnell voted against Tulsea Gabbard as 118 00:06:33.680 --> 00:06:38.279 DNI and against RFK Junior as a Secretary of HHS, 119 00:06:38.279 --> 00:06:40.560 and he did both. He voted no on both of those, 120 00:06:41.439 --> 00:06:43.680 and it's likely that he'll vote no on Cash Bettel 121 00:06:43.800 --> 00:06:44.279 coming up. 122 00:06:44.720 --> 00:06:48.839 But she wrote this enigma exemplify. Sorry. 123 00:06:48.879 --> 00:06:52.720 This enigma amplifies growing questions about how McConnell plans to 124 00:06:52.720 --> 00:06:57.040 spend his hard earn out of FS to give Twilight 125 00:06:57.199 --> 00:07:00.279 Era once the relentless part is in willing to vote 126 00:07:00.279 --> 00:07:03.040 his platform to ensuring that the United States doesn't decimate 127 00:07:03.040 --> 00:07:06.680 Western alliances and retreat from the world, pitting himself against 128 00:07:06.680 --> 00:07:09.439 his president and a growing number of colleagues in his conference, 129 00:07:09.839 --> 00:07:16.199 and could it work. Interesting thing about the RFK confirmation 130 00:07:16.360 --> 00:07:20.439 now that we know is RFK said at one point 131 00:07:20.439 --> 00:07:23.680 that the polio vaccine likely killed more people than it saved. 132 00:07:24.279 --> 00:07:28.040 Mitch McConnell takes that personally because Mitch McConnell is a 133 00:07:28.079 --> 00:07:32.560 polio survivor, and he said that that perspective is dangerous. 134 00:07:32.959 --> 00:07:36.399 Mitch McConnell actually still suffers from the impact of polio. 135 00:07:36.519 --> 00:07:39.240 It's affected the way he walks, it's affected his balance. 136 00:07:39.319 --> 00:07:41.720 Let me give you an impression, just an example of that. 137 00:07:42.439 --> 00:07:45.040 Just this week, this is not old news. This week 138 00:07:45.759 --> 00:07:50.399 Mitch McConnell fell walking down the steps off the Senate 139 00:07:50.439 --> 00:07:55.480 floor and then literally minutes later he fell again and 140 00:07:55.560 --> 00:07:58.920 his plate of Hamburger, hot dog, French fries and ketchup 141 00:07:59.360 --> 00:08:01.920 fell and hit him on the head on his way down. 142 00:08:03.800 --> 00:08:07.040 There are doctors in the Senate. John Barrasso's one of them. 143 00:08:07.079 --> 00:08:10.240 He walked over. Mitch McConnell, refused any medical attention. He 144 00:08:10.279 --> 00:08:13.160 got up, he walked to his table, He sat down 145 00:08:13.160 --> 00:08:15.480 and acted as if nothing had happened. He's been pushed 146 00:08:15.480 --> 00:08:18.839 around in his wheelchair. He has been helped literally carried 147 00:08:18.879 --> 00:08:21.800 from his wheelchair to his car at times. He is 148 00:08:21.879 --> 00:08:24.639 not going to resign, he says, but he is also 149 00:08:24.720 --> 00:08:26.920 not going to run for reelection. And like I said, 150 00:08:27.160 --> 00:08:30.600 flipping the double birds on his way out a wellness segment. 151 00:08:30.639 --> 00:08:34.360 When we come back, you consider yourself a serious runner. Maybe, 152 00:08:34.559 --> 00:08:37.360 I mean, that's a pretty small audience. But if you 153 00:08:37.519 --> 00:08:40.159 like to run, you like to exercise. Which is better 154 00:08:40.639 --> 00:08:43.519 running faster or running longer? 155 00:08:44.960 --> 00:08:46.840 That's next. Gary and Shannon will continue. 156 00:08:48.120 --> 00:08:51.559 You're listening to Gary and Shannon on demand from KFI 157 00:08:51.799 --> 00:08:53.039 AM six forty. 158 00:08:54.360 --> 00:08:57.600 Big stories that were following the rain. Biggest storm coming 159 00:08:57.639 --> 00:09:02.120 in in probably at least year later this afternoon is 160 00:09:02.120 --> 00:09:04.519 when it's going to get even stronger. A car attack 161 00:09:04.559 --> 00:09:07.519 in Munich has injured at least twenty eight people, including kids. 162 00:09:08.240 --> 00:09:11.519 German anti terrorism officials said that an asylum seeker from 163 00:09:11.559 --> 00:09:14.360 Afghanistan is the one who was blamed for it. He's 164 00:09:14.360 --> 00:09:17.519 been arrested. This attack took place just a few blocks 165 00:09:17.519 --> 00:09:21.080 away from the site of the Munich Security Conference, which 166 00:09:21.159 --> 00:09:22.360 is going to start tomorrow. 167 00:09:22.519 --> 00:09:23.519 Jadie Vance is there. 168 00:09:23.600 --> 00:09:27.399 Ukrainian President Vledimer z Alensky, Secretary of State Marko Rubio, 169 00:09:27.440 --> 00:09:30.840 several NATO allies are insisting that Ukraine and Europe must 170 00:09:31.080 --> 00:09:34.840 not be cut out of any peace negotiations that take place. 171 00:09:34.919 --> 00:09:37.240 Trump signaled that he's going to hold talk soon with 172 00:09:37.360 --> 00:09:41.399 President Putin. The uk Defense secretary said the Ukraine's voice 173 00:09:41.480 --> 00:09:44.120 must be heard at the heart of any talks. Estonians 174 00:09:44.200 --> 00:09:47.200 Defense minister said that Europe has driven sanctions against Russia 175 00:09:47.559 --> 00:09:50.080 and will have to foot the bill for reconstruction. Is 176 00:09:50.120 --> 00:09:54.360 heavily invested in the Ukraine defense. It's time for us 177 00:09:54.399 --> 00:09:55.720 to give away one thousand bucks. 178 00:09:56.200 --> 00:09:59.159 Now your chance to win one thousand dollars. Just enter 179 00:09:59.159 --> 00:10:02.519 this nationwide any word on our website Grand that's Grand 180 00:10:02.720 --> 00:10:04.960 g R A n D. Edit it now at KFI 181 00:10:05.159 --> 00:10:08.679 AM six forty dot com. Slash cash powered by Sweet 182 00:10:08.759 --> 00:10:10.000 James Accident Attorneys. 183 00:10:10.000 --> 00:10:11.039 If you're hurting an accident. 184 00:10:11.159 --> 00:10:13.840 Winning is everything called the winning Attorneys at Sweet James 185 00:10:13.879 --> 00:10:16.919 one eight hundred nine million. That's one eight hundred nine 186 00:10:16.919 --> 00:10:19.639 million or sweet James dot com. 187 00:10:19.679 --> 00:10:22.200 That keyword grand goes on the website. Make sure you 188 00:10:22.240 --> 00:10:23.840 keep an eye on your email, since that's how we 189 00:10:23.919 --> 00:10:26.000 let you know that you want a thousand bucks. An 190 00:10:26.000 --> 00:10:28.039 hour from now, we got another chance for you to win. 191 00:10:28.159 --> 00:10:30.159 But in the meantime, it's time for us to check 192 00:10:30.200 --> 00:10:31.000 in on your wellness. 193 00:10:31.159 --> 00:10:34.279 I feel terrible. He spends most of his day at 194 00:10:34.279 --> 00:10:34.759 the office. 195 00:10:34.759 --> 00:10:37.840 City tendation include a variety of activities. 196 00:10:38.279 --> 00:10:41.440 I'm preferably some exercise late in the afternoon. I never 197 00:10:41.519 --> 00:10:44.759 exercised a day of my life. You just got to 198 00:10:44.799 --> 00:10:46.000 sit here and wait for God. 199 00:10:46.240 --> 00:10:50.039 Every morning I smoke a cigarette, and for lunch, I 200 00:10:50.200 --> 00:10:55.159 eat a bacon sandwich, and I usually drink my dinner. 201 00:10:55.360 --> 00:10:58.960 It's time for Gary and Shannon's periodic Guide for Wellness 202 00:10:59.000 --> 00:11:01.480 and Personal and pro for your health. 203 00:11:02.679 --> 00:11:06.000 Listen, none of us moves around enough, probably, but we 204 00:11:06.159 --> 00:11:08.879 like the idea of it. If you consider yourself a 205 00:11:08.879 --> 00:11:11.879 pretty serious runner, you got one of two camps right. 206 00:11:12.000 --> 00:11:15.360 You're either a long distance runner, I think four or 207 00:11:15.360 --> 00:11:17.919 five miles at a clip and you keep it nice 208 00:11:17.919 --> 00:11:20.519 and easy. You're talking ten twelve minute miles, I mean 209 00:11:20.519 --> 00:11:24.360 twelve minutes almost walking. But listen, who's to judge. Or 210 00:11:24.519 --> 00:11:27.360 you're the speed person. You like to do sprints, or 211 00:11:27.399 --> 00:11:29.480 you like to do a mile, maybe a mile and 212 00:11:29.480 --> 00:11:31.080 a half, but you're going for time. 213 00:11:32.559 --> 00:11:32.879 Listen. 214 00:11:35.080 --> 00:11:39.159 You could be a total running new bee and have 215 00:11:39.240 --> 00:11:42.200 no idea which one is going to be better besides training, 216 00:11:42.720 --> 00:11:48.200 The simple answer is do both. You need both for 217 00:11:48.480 --> 00:11:56.039 a well rounded sort of exercise regimen. Running faster has benefits. 218 00:11:56.159 --> 00:12:00.360 Running longer has benefits like for example, faster runners more 219 00:12:00.360 --> 00:12:03.600 fat and carbs, they use more muscle fibers, they burn 220 00:12:03.639 --> 00:12:08.480 calories efficient more efficiently. But if fast running does require 221 00:12:08.559 --> 00:12:12.679 more recovery time and probably not suitable for most people 222 00:12:12.720 --> 00:12:16.240 every single day, the benefit for the distance runners you 223 00:12:16.399 --> 00:12:20.960 have improved endurance, you have a decreased risk of cardiovascular disease, 224 00:12:21.000 --> 00:12:23.679 and since you don't need necessarily a break for recovery, 225 00:12:24.000 --> 00:12:27.799 you could probably distance run every single day that you're there. So, 226 00:12:28.440 --> 00:12:30.960 but is there a difference? Is there a definitive answer 227 00:12:30.960 --> 00:12:36.279 as to which one is better? Running only long distance 228 00:12:37.399 --> 00:12:42.799 and easy is probably not the greatest option. Because it 229 00:12:42.840 --> 00:12:45.360 doesn't burn the carbs the way you think you're doing it. 230 00:12:45.360 --> 00:12:48.159 When you go slower, your energy demands are lower. Your 231 00:12:48.159 --> 00:12:51.559 body's going to rely predominantly on fat to drive that exercise. 232 00:12:51.600 --> 00:12:54.600 We don't really use carbs for the easy runs because 233 00:12:54.600 --> 00:12:57.000 we don't need the energy that quickly. You use carbs 234 00:12:57.000 --> 00:13:00.879 when you go at the harder intensities. Getting energy from 235 00:13:01.000 --> 00:13:04.039 carbohydrates a quicker process. So if you're going to be 236 00:13:04.080 --> 00:13:06.720 more intense, the energy demands are going to spike up 237 00:13:06.720 --> 00:13:08.399 a little bit and your body's going to start using 238 00:13:08.399 --> 00:13:10.399 fat and carbs. 239 00:13:10.960 --> 00:13:11.159 Now. 240 00:13:11.279 --> 00:13:17.559 A lot of this guidance comes from Danny Mackie. He 241 00:13:17.759 --> 00:13:21.639 is a track club coach with Brooks master's degree in 242 00:13:21.720 --> 00:13:26.240 exercise physiology and biomechanics. Going at an easy pace uses 243 00:13:26.279 --> 00:13:29.399 fewer muscle fibers as well, and that engages less of 244 00:13:29.440 --> 00:13:32.320 your nervous system. It's about sixty percent of your nervous 245 00:13:32.360 --> 00:13:36.200 system versus eighty percent during those higher intensity training methods. 246 00:13:36.200 --> 00:13:40.720 Plus pushing yourself to go faster does require acceleration. That 247 00:13:40.759 --> 00:13:43.159 can put a lot of stress on your muscles, the 248 00:13:43.200 --> 00:13:45.799 good kind, the good kind of stress on your muscles, 249 00:13:45.840 --> 00:13:48.639 and that encourages your body to adapt. It encourages your 250 00:13:48.639 --> 00:13:54.039 body to make improvements incrementally, but still it's obviously improvement. 251 00:13:54.679 --> 00:13:56.559 And since it's more efficient, you're going to burn more 252 00:13:56.559 --> 00:13:59.480 calories per mile when you're going faster, even if it 253 00:13:59.519 --> 00:14:02.480 means you're running for a shorter amount of time. That 254 00:14:02.480 --> 00:14:05.440 can lead to weight loss. But burning calories and weight 255 00:14:05.480 --> 00:14:08.879 loss not always the most important factors in which workout 256 00:14:08.960 --> 00:14:14.679 you choose, so sticking to the short, explosive runs isn't 257 00:14:14.679 --> 00:14:17.639 the best idea either, because listen, if you're running five 258 00:14:17.720 --> 00:14:19.799 or six days a week, you need long, slow runs 259 00:14:19.879 --> 00:14:23.039 to let the body recover. You've got to have downtime 260 00:14:23.080 --> 00:14:25.879 in all of that. Our body is not built with switches. 261 00:14:25.960 --> 00:14:28.919 It's not on or off. If you're going hard, you're 262 00:14:28.960 --> 00:14:31.639 using everything, but the consequence is that you have to 263 00:14:32.000 --> 00:14:36.639 recover from that or you're going to get hurt. Muscular endurance, 264 00:14:36.679 --> 00:14:38.639 the ability for the body to work for an extended 265 00:14:38.639 --> 00:14:42.039 amount of time is important. And when you're doing that 266 00:14:42.080 --> 00:14:44.159 work for a long period of time running, for example, 267 00:14:44.240 --> 00:14:46.960 you're training your body to turn the oxygen into the 268 00:14:47.080 --> 00:14:50.080 energy more efficiently. But during the sustained run, you're going 269 00:14:50.159 --> 00:14:52.720 to be building aerobic endurance, and the key benefit of 270 00:14:52.759 --> 00:14:57.279 improving muscular endurance is that fatigue won't set in as 271 00:14:57.320 --> 00:14:59.639 fast as it would and you'll be able to withstand 272 00:14:59.639 --> 00:15:02.480 more energy. Y sorry, you'll be able to withstand more 273 00:15:03.000 --> 00:15:05.519 when you use less energy, so you'll be able to 274 00:15:05.519 --> 00:15:08.360 go longer without working up a sweat. The best option 275 00:15:09.720 --> 00:15:11.480 you want a daily dose. You want to do this 276 00:15:11.559 --> 00:15:15.320 every single day. Running longer is probably fine if you've 277 00:15:15.360 --> 00:15:17.480 got plenty of rest days that you can build in, 278 00:15:18.080 --> 00:15:24.159 run faster, and just the Perhaps the best option is 279 00:15:24.200 --> 00:15:27.399 a combination of the both of them. Run quick enough, 280 00:15:27.559 --> 00:15:31.960 fast enough to get that muscular endurance, and then take 281 00:15:32.000 --> 00:15:34.480 a couple of slow days where you're doing the longer, 282 00:15:34.559 --> 00:15:39.600 slower runs and building your cardio through that tech talk. 283 00:15:39.639 --> 00:15:41.600 When we come back, Mark Saltzman's going to join us, 284 00:15:41.799 --> 00:15:45.120 how AI can help you plan the perfect last minute? 285 00:15:45.519 --> 00:15:48.720 Oh my gosh, that's twelve hours away Valentine's Day? 286 00:15:49.840 --> 00:15:52.399 Did you get your wife something special? Yes? 287 00:15:52.600 --> 00:15:53.799 You did? Yes? 288 00:15:53.960 --> 00:15:55.799 Wait, wait a minute, did you sounded surprised? 289 00:15:56.039 --> 00:15:59.039 Because Shannon, not your Shannon, but the other Shannon, you know, 290 00:15:59.080 --> 00:16:02.120 she pooh pooh, who's getting gifts on Valentine's Day? 291 00:16:02.200 --> 00:16:06.159 Well, it's not like a two thousand dollars tennis bracelet 292 00:16:06.240 --> 00:16:09.200 or something crazy like that. Oh okay, And in fact, 293 00:16:09.200 --> 00:16:12.639 we're old enough now that we've got what we need. 294 00:16:13.600 --> 00:16:15.720 It's now a matter of trying to find the right 295 00:16:16.000 --> 00:16:17.840 event or activity for us to do. 296 00:16:18.159 --> 00:16:21.200 That's going to be fun. Oh activity, don't give it away. 297 00:16:21.279 --> 00:16:21.600 Okay. 298 00:16:23.320 --> 00:16:26.799 You're listening to Gary and Shannon on demand from KFI 299 00:16:27.000 --> 00:16:27.919 AM six forty. 300 00:16:29.559 --> 00:16:34.000 Just checking some of the radar images, and our heaviest 301 00:16:34.080 --> 00:16:37.440 rain is expected sometime later on this afternoon. I say, 302 00:16:37.639 --> 00:16:42.080 the biggest window for La County, specifically, the strongest rain 303 00:16:42.200 --> 00:16:45.399 is coming in sometime between say four o'clock and nine 304 00:16:45.440 --> 00:16:49.720 o'clock Orange County, Inland Empire, San Diego County, it's going 305 00:16:49.799 --> 00:16:52.919 to be shift that just back a couple of hours, 306 00:16:53.000 --> 00:16:56.000 probably closer to say eight o'clock nine o'clock before the 307 00:16:56.440 --> 00:17:00.000 heaviest rains go into those areas. But for La County, 308 00:17:00.039 --> 00:17:02.039 they said, just as you're about ready to drive home 309 00:17:02.039 --> 00:17:04.599 from work tonight is when things are going to get 310 00:17:05.119 --> 00:17:09.480 pretty sticky. You ever wondered about the best time to 311 00:17:09.559 --> 00:17:12.039 take a nap, like the best time of day to 312 00:17:12.119 --> 00:17:14.480 take a nap. In the next segment, I'll tell you 313 00:17:14.559 --> 00:17:19.039 about that exactly a very specific time, and we're approaching it. 314 00:17:19.079 --> 00:17:21.240 By the way, it's time for tech talk. 315 00:17:22.480 --> 00:17:24.000 The machines are getting smarter. 316 00:17:24.519 --> 00:17:27.680 This is tech Talk, brought to you by Skynet. 317 00:17:30.279 --> 00:17:32.480 Well, you're fresh out of lock. 318 00:17:32.880 --> 00:17:36.319 If you are, I have not yet purchased something, or 319 00:17:36.480 --> 00:17:38.920 bought a thing, or written a poem or whatever. 320 00:17:38.960 --> 00:17:40.880 However people celebrate Valentine's Day. 321 00:17:41.119 --> 00:17:43.519 Mark Saltzman, our tech guru, is joining us to talk 322 00:17:43.559 --> 00:17:46.440 about how the world of technology may be able to 323 00:17:46.519 --> 00:17:47.519 help our love life. 324 00:17:47.880 --> 00:17:50.039 I'm your love guru today, not your tech guru. 325 00:17:50.240 --> 00:17:52.480 I don't know if I want to say that out loud, 326 00:17:52.559 --> 00:17:53.359 but that's fine. 327 00:17:54.599 --> 00:17:55.480 Mark. How's it going? 328 00:17:56.079 --> 00:17:58.480 Not bad things? I guess Shannon is off again today. 329 00:17:58.519 --> 00:18:01.920 Let me guess the dentist. Yes, of fact, it is 330 00:18:02.640 --> 00:18:03.519 sensing a theme here. 331 00:18:03.880 --> 00:18:05.839 She got a punch card. I think the next one 332 00:18:05.920 --> 00:18:08.119 is free, so good good. 333 00:18:08.440 --> 00:18:11.599 That'll help out at the when she opens up her 334 00:18:11.839 --> 00:18:12.680 credit card bills. 335 00:18:13.359 --> 00:18:14.200 Yeah, thanks for having me. 336 00:18:14.240 --> 00:18:16.400 Yeah, you know, it's Thursday, so we like to talk 337 00:18:16.480 --> 00:18:21.319 tech and I figured, with tomorrow being Valentine's Day, to 338 00:18:21.440 --> 00:18:22.640 change hats from. 339 00:18:23.279 --> 00:18:25.200 Tech guru to love guru or the two can be 340 00:18:25.240 --> 00:18:25.519 the same. 341 00:18:25.559 --> 00:18:28.359 I can wear both hats because yes, you can leverage 342 00:18:28.400 --> 00:18:31.559 AI to hop out or if you're having a Gallantines 343 00:18:32.200 --> 00:18:36.160 Date date tonight with your girlfriends, you know, instead of 344 00:18:36.240 --> 00:18:39.200 Valentine's Day, that's a becoming a bigger trend. I've got 345 00:18:39.200 --> 00:18:41.359 some ideas. Yeah, there's actually there was a great article. 346 00:18:41.400 --> 00:18:43.400 I just want to tip my hat both of them 347 00:18:43.599 --> 00:18:47.400 to cnet dot com. They published an article about some 348 00:18:47.599 --> 00:18:51.279 great ways that AI can help you plan a great 349 00:18:51.559 --> 00:18:54.559 Valentine's Day. So the easy sort of the low hanging 350 00:18:54.599 --> 00:18:57.920 fruit is that you can use these free AI image 351 00:18:57.960 --> 00:19:01.880 generation tools to print out a custom card. So you 352 00:19:01.880 --> 00:19:03.920 don't want to give it on flimsy paper. You want 353 00:19:03.920 --> 00:19:08.039 good stock. But you can create a beautiful royalty free 354 00:19:08.079 --> 00:19:10.759 image and the words and even ask the AI to 355 00:19:10.799 --> 00:19:13.880 help you with words. And you know, if the cards 356 00:19:13.920 --> 00:19:17.279 that you're looking at at your wherever, your CVS, your 357 00:19:17.319 --> 00:19:20.720 your local store are lame because all the good ones 358 00:19:20.799 --> 00:19:25.440 are taken, you can print out your own customized, personalized 359 00:19:26.799 --> 00:19:27.839 Valentine's Day card. 360 00:19:28.559 --> 00:19:31.039 So you can definitely take advantage of some of those tools. 361 00:19:31.359 --> 00:19:32.440 But if you are. 362 00:19:32.279 --> 00:19:34.119 Looking to have a good date night, there are a 363 00:19:34.160 --> 00:19:39.519 couple of dedicated AI platforms. One is called four Lovebirds 364 00:19:39.559 --> 00:19:42.839 dot Com. That's the number four where it's basically an 365 00:19:42.920 --> 00:19:45.759 AI date idea generator, so it doesn't have to be 366 00:19:45.839 --> 00:19:48.960 for for Valentine's Day, but you type in where you 367 00:19:49.000 --> 00:19:52.559 are and it'll give you some suggestions. So using La 368 00:19:53.160 --> 00:19:57.200 as an example, it gave me everything from a sunset 369 00:19:57.240 --> 00:20:00.799 picnic at Griffith Observatory and it gives you a description 370 00:20:00.960 --> 00:20:04.640 of what's going on there, a dinner at a rooftop restaurant, 371 00:20:04.839 --> 00:20:07.079 so you can have a nice panoramic view of the 372 00:20:07.440 --> 00:20:11.319 La skyline if the rain doesn't impede your view as 373 00:20:11.359 --> 00:20:15.839 it might tonight. Yeah, strolling along Santa monicap here of course, 374 00:20:16.559 --> 00:20:20.000 attend a live jazz performance. So you can even specify 375 00:20:20.039 --> 00:20:22.599 your budget with some of these, like like Chat, GPT 376 00:20:22.799 --> 00:20:25.319 or Google Gemini. You can say for under one hundred 377 00:20:25.359 --> 00:20:27.359 dollars or whatever, right and I'll give you some ideas. 378 00:20:27.839 --> 00:20:31.880 Another one, Gary is called the Dateidea dot Com. Same idea, 379 00:20:31.960 --> 00:20:34.599 but you don't have to say where you are. You 380 00:20:34.640 --> 00:20:37.000 can if you want. There are a couple of things 381 00:20:37.000 --> 00:20:40.519 you can click like third date or meal based or 382 00:20:40.680 --> 00:20:44.039 indoor date, which might be ideal for the rain, and 383 00:20:44.079 --> 00:20:46.319 then it basically gives you a bunch of ideas and 384 00:20:46.359 --> 00:20:48.480 links as well. So there are these free tools that 385 00:20:48.599 --> 00:20:51.839 you can leverage and get very specific. You can say, 386 00:20:52.039 --> 00:20:55.319 between this hour and this hour, I'd like to take 387 00:20:55.400 --> 00:20:58.559 my partner on a date or within this budget or 388 00:20:58.559 --> 00:21:01.279 in this area, and it'll it'll do a great job 389 00:21:01.319 --> 00:21:04.319 for you. So planning your Valentine's Day, printing out a 390 00:21:04.400 --> 00:21:07.839 custom personalized card, these are all great ways. And of course, 391 00:21:07.880 --> 00:21:10.359 as you've hinted that off the top, even having it 392 00:21:10.400 --> 00:21:12.720 write a poem for you, Feed it some information like 393 00:21:12.759 --> 00:21:15.799 where you met, how long you've been together, what you know, 394 00:21:15.880 --> 00:21:19.359 maybe your Valentine's dates, favorite hobbies are, and it'll print 395 00:21:19.359 --> 00:21:22.839 out probably a very cheesy poem, but it'll do it 396 00:21:22.880 --> 00:21:23.119 for you. 397 00:21:23.359 --> 00:21:24.720 All right. You're a tech guy. 398 00:21:25.880 --> 00:21:29.200 How would you react if you knew that missus Mark 399 00:21:29.240 --> 00:21:34.319 Saltzman used AI to write the card expressing her heartfelt 400 00:21:34.319 --> 00:21:36.480 love for the partner of her life. 401 00:21:36.559 --> 00:21:37.680