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Paul McGlothin

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  1. Paul McGlothin

    calorie restriction and fatty acid membranes

    Thank you for your response, SIRT1. Question: what markers do you use to judge your level of inflammation? I ask because most CR folk have very low inflammation levels. Also I think it is very difficult to judge when suppressing the production of natural killer cells is OK, particularly for CR folk. For example, several years ago i was involved in some immune system tests where we were looking at total NK cells and NK activity. By coincidence, I had been bitten by a deer tick and later that day I began to run a high fever. As it turned our my NK cell activity was four times greater than normal. The point I am making is that for many days, I did not know I was coming down with anything. What do you think would have happened if I had suppressed my NK activity with fish oil?. NK cells are involved in many vital activities . I do agree that it may be wise to eat more when illness strikes. Paul
  2. Paul McGlothin

    CR Holiday Party Next Saturday!

    All, For years we have held CR holiday parties in the New York area. We welcome members of the CR Society and of LivingTheCRWay, as well as folks who are just introducing themselves to CR. Sometimes the get-togethers are at the CR Way Longevity Center. Other times we meet at a CR-friendly restaurant. This year, Andy’s Pure Food in Rye, New York, is the overwhelming favorite location. The delicious food Andy serves is perfect for CR folk. You can read more about it here. We will meet on Saturday, December 28, at 10:30 for brunch. Andy’s is a quick (45-minute) Metro-North ride from Grand Central Terminal and is easily accessible from the surrounding area. MapQuest.com, Google Maps will help if you need directions. Holidays get-togethers are especially important for CR newcomers. Often, well-meaning family and friends put pressure on new CR folks – lose weight, gain weight, eat this, not that – you know the drill. Sometimes holidays can be lonely too, and people feel the need to eat to take their blues away. If you feel that way, it’s all the more reason to come to this warm, friendly gathering of like-minded people. Another motivation to come is to hear about all the new, exciting things that are happening in CR life: optimizing your microbiomes, new ideas for better eyesight, easier ways to recover from muscle strain, focusing on stem cell health and replacement. What a lot to talk about! So hop a train, grab a car, whatever you need to do, and make sure to RSVP to let us know you’ll be there on the 28th. Looking forward to seeing you, Paul & Meredith
  3. Happy holidays all! On behalf of the CR Society and Drs. Spindler and Dhahbi and the rest of the Lab staff, we are pleased to announce that there is availability for five more male participants in the CR-RNA study of the messenger RNA, micro-RNA, and DNA methylation patterns in long-term serious calorie restrictors. You can see the original recruitment notice on the site here. Everything is the same now except that for this cohort Dr. Joseph Dhahbi, is looking for males 55 or older who have not been ill and who do not take medications. This is a valuable opportunity to work with distinguished CR scientists in a project that sets the standard for the way CR effectiveness is judged at the molecular level. Already, Dr. Dhahbi has published foundational studies in mice that lay the groundwork for the human study. Consider this recent paper: mRNA-Seq reveals complex patterns of gene regulation and expression in the mouse skeletal muscle transcriptome associated with calorie restriction. Dhahbi JM, Atamna H, Boffelli D, Martin DI, Spindler SR.0 …To identify potential mechanisms by which CR preserves skeletal muscle integrity during aging, we used mRNA-Seq for deep characterization of gene regulation and mRNA abundance in skeletal muscle of old mice compared with old mice subjected to CR. mRNA-Seq revealed complex CR-associated changes in expression of mRNA isoforms, many of which occur without a change in total message abundance and thus would not be detected by methods other than mRNA-Seq. Functional annotation of differentially expressed genes reveals CR-associated upregulation of pathways involved in energy metabolism and lipid biosynthesis, and downregulation of pathways mediating protein breakdown and oxidative stress, consistent with earlier microarray-based studies. CR-associated changes not noted in previous studies involved downregulation of genes controlling actin cytoskeletal structures and muscle development. These CR-associated changes reflect generally healthier muscle, consistent with CR's mitigation of sarcopenia. mRNA-Seq generates a rich picture of the changes in gene expression associated with CR, and may facilitate identification of genes that are primary mediators of CR's effects. PMID:22274562 If you are interested in participating in the CR cohort, please contact Meredith Averill at boardchair@CRSociety.org. While this particular study seeks older male subjects, Meredith and I are committed to providing study opportunities for every serious calorie restrictor who wants them. That takes money. Toward that end, we will be conducting a series of workshops. We will post more on that as details are determined. Paul
  4. Paul McGlothin

    CR for those with two ApoE4 alleles?

    Welcome, Nashua! I have been thinking about your post and how best to answer it. I think the research suggests that in most cases a well thought out calorie restriction regimen provides protection against Alzheimer's disease. I am sure you have seen encouraging studies like this: Calorie restriction attenuates Alzheimer's disease type brain amyloidosis in Squirrel monkeys (Saimiri sciureus). J Alzheimers Dis. 2006 Dec;10(4):417-22. Qin W, Chachich M, Lane M, Roth G, Bryant M, de Cabo R, Ottinger MA, Mattison J, Ingram D, Gandy S, Pasinetti GM. Recent studies from our laboratories and others suggest that calorie restriction (CR) may benefit Alzheimer's disease (AD) by preventing amyloid-beta (Abeta) neuropathology in the mouse models of AD. Moreover, we found that promotion of the NAD+-dependent SIRT1 mediated deacetylase activity, a key regulator in CR extension of life span, may be a mechanism by which CR influences AD-type neuropathology. In this study we continued to explore the role of CR in AD-type brain amyloidosis in Squirrel monkeys (Saimiri sciureus). Monkeys were maintained on the normal and CR diets throughout the entire lifespan until they died of natural causes. We found that 30% CR resulted in reduced contents of Abeta1-40 and Abeta1-42 peptides in the temporal cortex of Squirrel monkeys, relative to control (CON) fed monkeys. The decreased contents of cortical Abeta peptide inversely correlated with SIRT1 protein concentrations in the same brain region; no detectable change in total full-length amyloid-beta protein precursor (AbetaPP) level was found. Most interestingly, we found that 30% CR resulted in a select elevation of alpha- but not beta- or gamma- secretase activity which coincided with decreased ROCK1 protein content in the same brain region, relative to CON group. Collectively, the study suggests that investigation of the role of CR in non-human primates may provide a valuable approach for further clarifying the role of CR in AD. PMID:17183154 It would be possible to fill a page with studies that show CR protects against Alzheimer's disease. The problem is that studies are lacking for homozygous E4. That will change. As I write this, I am working on the launch of cognitive workshops that, besides improving cognition overall, will raise funds for a long-term study to look at ways to reduce Alzheimer's risk. The study will be for human participants. It would be disingenuous for me to promise that any diet/meal plan will definitely protect you from Alzheimer's. On the other hand, following a regimen that can produce measurable improvement in cognitive performance, as well as extraordinary results at your annual physical, is a step in the right direction. I speak of the Daily Intermittent fasting plan that follow and write about here: Daily Intermittent Fasting. Let me hasten to add that this is only one approach. There are many ways to practice CR. Your job is to find the way that's right for you. You mention that you are ready to make some drastic changes. Hold off approaches that are drastic, extreme, or severe. Take it slow and easy. CR is not about losing as much weight as you can stand. It's about activating longevity signaling. That is a joyous, energy-giving approach that should make every aspect of your life better. Have fun with it and I'll bet that soon you will look forward to every CR day and meal and you'll wonder how you could have ever lived any other way. Regarding Alzheimer's Disease, take heart! Help is on the way. My guess is that within five years, definite ways to measure diet and lifestyle changes and how they protect against Alzheimer's will be in place. You may not have to worry about Alzheimer's and by adopting CR lifestyle now that you can naturally follow, you will likely have a longer disease-free life to enjoy. Wishing you great success and much happiness with it, Paul
  5. Thanks for your really honest comments, Elsie. I know for a fact that many food companies work hard to foster addiction to their products. The great book by David Kessler, the End of Overeating is worth a read in this regard. This video might give you some ideas about how to overcome your food addiction: The Other Side -- Chronic Calorie Restriction for Healthy Living. Being so courageously honest like you are is a good start. Good luck and good health, Paul
  6. Paul McGlothin

    Using CR to Improve your Brain

    Are you using CR to improve your cognitive capabilities? Then you may be interested in this challenge to the world chess champion to use CR and glucose control to use CR to improve his chances in the upcoming match with Carlsen, who at has become the world's highest rated player: Improving Cognition with CR and blood sugar management Enjoy! Paul
  7. Paul McGlothin

    Welcome to new members from israel!

    Shalom! I am sure I speak for all Society members who wish to welcome new folks from Israel. Thanks for your interest in CR, the world's healthiest and happiest lifestyle. For those of you who read Hebrew, here is the article that recently appeared on Mako. To help Mako readers understand more about what a CR menu might be like, we created this one-day meal plan.People enjoy what they eat and they feel so good when they eat this way. For CR veterans, you may notice that the resistant starch in this meal ( hulled barley) may benefit the gut microbiome, an increasing focus of the CR Way. Breakfast (biggest meal of the day) Sweet Tarragon Barley Cereal CR Way Sweet Tarragon Barley, topped with cranberries, strawberries, and walnuts –sprinkled with gingered ground flax seed (for some hedonistic crunch) and served with warm Sweet Tarragon Barley Milk Sprouted Grain Tacos Warmed Sprouted Grain Tacos – (no flour!) Filled with fresh tomato, green and red peppers, onion, garlic, lemon-scented avocado, and lentils with a touch of cardamom, Lunch Wild-caught Atlantic Salmon Salad Medallion Sweet Potatoes Meredith’s Naughty Chocolate Bread with pumpkin seeds and raspberries Dinner CR Way Warm Vegetable Soup I wish all great good luck and good health on your CR Journey. Paul
  8. Paul McGlothin

    Calorie restriction and Cancer

    Hi Jedrzej, Thanks for taking an interest in my post. The "very" complex carbs I enjoy often include barley and all kinds of lightly cook, low GI veggies -- broccoli, kale, cabbage, etc.Here is a picture of several CR recipes I enjoy as written up in this blog: A Calorie Restriction Diet: What that Really Means. One change since the photo was taken: we no longer eat eggs. Using calorie restriction to describe this wonderful lifestyle is somewhat inaccurate these days. Although CR practitioners should still limit calories ( unless they have let their BMI drop too low), the main focus should be on activating longevity signaling in their cells. Discovering what those signals are has been a major accomplishment of calorie restriction scientists over the past 20 years. Now we know that results from blood tests such as fasting insulin and IGF-1 should guide dietary choices, if you hope to slow aging. That is why I would be careful about eating so much protein. Excess protein often raises IGF-1 levels quite significantly, the very opposite of what you want. One more suggestion, you mentioned avoiding hunger. Another approach is to welcome a little hunger into every day. The hunger hormone ghrelin, downregulates anabolic pathways-- an action associated with a host of benefits, such as improved cardiovascular health For example: Ghrelin and the cardiovascular system. Endocr Dev. 2013;25:83-90. doi: 10.1159/000346056. Epub 2013 Apr 25. Isgaard J. Snip: experimental and a limited number of clinical studies suggest a potential role for ghrelin in the treatment of congestive heart failure. So far, reported cardiovascular effects of growth hormone secretagogues and/or ghrelin include lowering of peripheral resistance, either direct at the vascular level and/or by modulating sympathetic nervous activity. Other observed effects indicate possible improvement of contractility and cardioprotective and anti-inflammatory effects both in vivo and in vitro. Copyright © 2013 S. Karger AG, Basel. PMID:2365239 I wish you great good luck with your calorie restriction diet and much happiness. Paul
  9. Paul McGlothin

    Free Summer Celebration!

    Join the CR Society and LivingTheCRWay members at a Summer Celebration Sunday, August 25 Enjoy camaraderie, tasty treats, discussion about DNA HACR, and Paul’s presentation -- given in June at the Buck Institute: The Practice of CR Science: What’s to be Gained? What’s to be Learned? Nestled next to the Teatown Lake (nature) Reservation, the Center is a perfect vacation destination for enjoying nature walks, visiting the Historic Hudson Valley, or maybe taking a jaunt into New York City to see a sight or two. Delicious CR Way treats will be served. Free to all! The CR Way Longevity Center Westchester County NY 4:00 - 7:00 pm (ET) RSVP to let us know and to get directions: LongevityCenter@LivingTheCRWay.com [/email] 877-481-4841 Paul
  10. Paul McGlothin

    Calorie restriction and Cancer

    Recently an email list thread started that included questions from a CR Society member who is fighting cancer. Lots of people with cancer consider calorie restriction, since research suggests that CR may prevent and help fight cancer. To learn the basics of calorie restriction and cancer, see articles like this one from Hursting, who publishes regularly on the subject: Calorie restriction and cancer prevention: a mechanistic perspective Stephen D Hursting*, Sarah M Dunlap, Nikki A Ford, Marcie J Hursting and Laura M Lashinger Review Cancer & Metabolism 2013, 1:10 doi:10.1186/2049-3002-1-10 The electronic version of this article is the complete one and can be found online at: http://www.cancerand.../content/1/1/10 © 2013 Hursting et al; licensee BioMed Central Ltd. This is an Open Access article distributed under the terms of the Creative Commons Attribution License (http://creativecommo...licenses/by/2.0), which permits unrestricted use, distribution, and reproduction in any medium, provided the original work is properly cited. Abstract Calorie restriction (CR) is one of the most potent broadly acting dietary interventions for inducing weight loss and for inhibiting cancer in experimental models. Translation of the mechanistic lessons learned from research on CR to cancer prevention strategies in human beings is important given the high prevalence of excess energy intake, obesity, and metabolic syndrome in many parts of the world and the established links between obesity-associated metabolic perturbations and increased risk or progression of many types of cancer. This review synthesizes findings on the biological mechanisms underlying many of the anticancer effects of CR, with emphasis on the impact of CR on growth factor signaling pathways, inflammation, cellular and systemic energy homeostasis pathways, vascular perturbations, and the tumor microenvironment. These CR-responsive pathways and processes represent targets for translating CR research into effective cancer prevention strategies in human beings. _____________________________________________________________________________________________________________________________ I decided to start this post in this easily accessible forum, whose format encourages development over time. Hopefully, it will be a helpful resource for those who want to learn more about calorie restriction and cancer. One of our members asked me to describe my CR diet/lifestyle particularly as it pertains to cancer. My personal approach activates longevity signaling. I downregulate cell signals that drive growth and provide easily available energy. For me. that turns out to be a very complex carbohydrate diet with a moderate intake of fat and protein. I try to keep glucose levels on the low side. That doesn’t mean I recommend the exact same diet for other people. With longevity signaling as a foundation, I try to help people find a diet that fits their needs and personality. If I had cancer, I would tweak my dietary intake until I reached the metabolic state recommended by the cancer expert, Dr. Tom Seyfried. Basically that means keeping calories , glucose, and protein low enough to make it difficult for cancer cells to survive. This is an excerpt from my list response: Dr. Tom Seyfried is a scientist whose work is of immense practical value to many cancer patients. He has a lot of experience with doctors who treat cancer. Dr. Seyfried recently released "Cancer as a Metabolic Disease, " a best-selling book, which recommends treating cancer with ketogenic calorie restriction.I am friends with Dr. Seyfried, who is a member of the Society's scientific advisory council. Here's a video of Dr. Seyfried discussing his approach to cancer : This 2010 paper by the same name as Dr Seyfried's book, is an excellent introduction to Dr. Seyfried's work:http://www.nutrition...m/content/7/1/7. A main point of the ketogenic approach is that cancer cells need voracious amounts of energy to continue their rapid growth and, unlike normal cells, they cannot use ketones for energy. So a state of ketosis deprives them of energy and either kills them or makes them more vulnerable to chemotherapy. Here is the conclusion from the 2010 paper: "Evidence is reviewed supporting a general hypothesis that cancer is primarily a disease of energy metabolism. All of the major hallmarks of the disease can be linked to impaired mitochondrial function. In order to maintain viability, tumor cells gradually transition to substrate level phosphorylation using glucose and glutamine as energy substrates. While cancer causing germline mutations are rare, the abundance of somatic genomic abnormalities found in the majority of cancers can arise as a secondary consequence of mitochondrial dysfunction. Once established, somatic genomic instability can contribute to further mitochondrial defects and to the metabolic inflexibility of the tumor cells. Systemic metastasis is the predicted outcome following protracted mitochondrial damage to cells of myeloid origin. Tumor cells of myeloid origin would naturally embody the capacity to exit and enter tissues. Two major conclusions emerge from the hypothesis; first that many cancers can regress if energy intake is restricted and, second, that many cancers can be prevented if energy intake is restricted. Consequently, energy restricted diets combined with drugs targeting glucose and glutamine can provide a rational strategy for the longer-term management and prevention of most cancers." Although I do not have cancer, I too practice ketogenic CR with a low protein, moderate fat, and very complex carbohydrate approach. Dr. Seyfried is interested in this, since many patients have difficulty following standard ketogenic dietary regimens. I hope my comments are helpful. Paul
  11. Paul McGlothin

    What a Great Conference!

    What a great conference! Thanks to David, Robert, Meredith, and so many of you who helped make the conference such an enriching experience. It was great to see so many friends we have known for years and have a chance to really catch up. David took great care in making all the arrangements at the Buck and the hotel perfect for CR folk. And Robert created such a good line-up of speakers. Every one of them had ideas that I wrote down to commit to memory. Consider the presentation on cellular senescence by Remi-Martin Laberge. Remi and his colleagues have found that cortisol and corticosterone suppress the proinflammatory effects of senescent cells. So the next time you worry about the way CR raises cortisol levels, think of Remi’s findings. Another provocative comment came from Don Ingram, who reported a study showing that seniors who gain one pound a year for every year since high school graduation, live longer than those who lose weight. Is such a concept incompatible with calorie restriction? I personally don‘t think so. Another series of conversations resulted from Joseph Dhahbi’s presentation on utilization of deep sequencing. Dr. Dhahbi has always been on the cutting edge. And his plans for deep sequencing of genes from human CR subjects’ blood is underway. One focus in Dr. Dhahbi’s research is on DNA methylation. This was very influential in my presentations when I discussed methylation patterns, CR, and emotions. Those interested in the topic can find more here from the Society poster par excellence, Al Pater here: http://arc.crsociety...0124#msg-210124 And here: Epigenetic regulation of caloric restriction in aging/ Review BMC Medicine 2011 Aug 25;9:98. doi: 10.1186/1741-7015-9-98 Yuanyuan Li, Michael Daniel and Trygve O Tollefsbol Dept of Biology, U. of Alabama at Birmingham, 1300 University Boulevard, Birmingham, AL 35294, USA The electronic version of this article is the complete one and can be found online at: http://www.biomedcentral.com/1741-7015/9/98 © 2011 Li et al; licensee BioMed Central Ltd. PMID: 21867551. NIH, NLM, PubMed access to MEDLINE citations. PMCID: PMC3175174 Free PMC Article This is an Open Access article distributed under the terms of the Creative Commons Attribution License (http://creativecommons.org/licenses/by/2.0), which permits unrestricted use, distribution, and reproduction in any medium, provided the original work is properly cited. Abstract The molecular mechanisms of aging are the subject of much research and have facilitated potential interventions to delay aging and aging-related degenerative diseases in humans. The aging process is frequently affected by environmental factors, and caloric restriction is by far the most effective and established environmental manipulation for extending lifespan in various animal models. However, the precise mechanisms by which caloric restriction affects lifespan are still not clear. Epigenetic mechanisms have recently been recognized as major contributors to nutrition-related longevity and aging control. Two primary epigenetic codes – DNA methylation and histone modification – are believed to influence chromatin structure dynamically, resulting in expression changes of relevant genes. In this review, we assess the current advances in epigenetic regulation in response to caloric restriction and how this affects cellular senescence, aging and potential extension of a healthy lifespan in humans. Enhanced understanding of the important role of epigenetics in the control of the aging process through caloric restriction may lead to clinical advances in the prevention and therapy of human aging-associated diseases. Paul
  12. How long will you live? And how well? The Answers may be at the upcoming CR Society 10th Anniversary Conference! . Find out more at the CR Society Conference June 5 – 8: Wednesday through Saturday Novato, CA – just north of San Francisco. Imagine two pathways that are so important that they determine how long you live and, even more important, your quality of life. You need to understand these pathways to make good decisions – like how much exercise to do, what supplements to take, what foods to eat, and even how much money you may need to pay your medical bills. These pathways are biological, internal to all of us: coordinated signals by which your cells communicate – both with other cells and with their own internal components. These signals are amazingly sensitive. They change, depending to how clean your environment is, whether you eat meat or beans – even how happy you are. And no matter what you do to hide the effects these pathways have on the way you look and act, they will show up in everything you do: from how well you play a sport to how effective you are on the job – even the kind of smile that’s on your face. The powerful signals that determine rate of aging will be one of the topics of discussion at the CR Society International 10th Anniversary Conference, where those interested in life extension come together enthusiastically to hear the astounding results of the latest human research. For the first time, people who follow CR diets will have a road map of their lifestyle, showing how it controls pathways of aging in humans. This road map of aging has evolved in large part from CR Society Research projects by Drs. Luigi Fontana, Joseph Dhahbi, and Stephen Spindler. And, of course, much more is out there still to be learned. To make it possible for all to take part in this historic event, The Society is keeping the registration fee at the early-bird level: $280, a fraction of the cost of the medical procedures you may avoid by going to the Society’s online registration page and signing up to join this one-of-a-kind opportunity to learn about the lifestyle that may extend your life. Oh, by the way, you’ll have the fun of meeting other “co-conspirators” in this plan to hold onto our lives. If your schedule is tight or you won’t know until the last minute, the Society offers a daily rate of $99. You may know that you can start your Conference experience with the Buck Institute’s special seminar – The Science of Caloric Restriction (pre-conference on Wednesday morning, June 8) – with a very affordable admission fee: Free, with a suggested donation of $10. Need a ride or a place to sleep?. Try these: http://www.zimride.com/ http://www.couchsurfing.org And make sure to post about your interest in sharing a ride or sleeping accommodations on the Society’s forums, Facebook page, and/or in the LivingTheCRWay’s Finding Friends forum. On behalf of the CR Society members and board chair, Meredith Averill, and president, Brain Delaney and the members of LivingTheCRWay.com, we invite you to join us at the CR Society Conference, starting on June 5. Looking forward to meeting you! Paul
  13. Many years ago I sat by a man at a conference that was fairly expensive and time-consuming to attend. So I asked my new friend, if it was really worth it for him to take time off from his lucrative job to attend the conference. I’ll never forget his response: “If I get just one or two big ideas, it will be well worth it.” I have often thought the same of the CR Society Conference. Around this time, conference organizers, get apologies from some people who have work conflicts and hope the talks will be recorded. Then there are those who live close by who talk themselves out of coming for one reason or another. I always think to myself, what unfortunate decisions! Many posts ask questions or describe health issues that could have been solved in minutes in a good discussion at the conference. In fact, some of the best information you’ll learn will be in friendly conversations with other Society members. What if you get just one big idea that could significantly extend your life? What would that be worth to you? The CR Society welcomes all – young, old, fat, thin, optimally healthy, very ill, gay, straight, conservative, liberal. We are all there for one purpose: to make life as good as it can be now and extend it in good health. Come talk with us. Let’s get to know each other. Let’s walk at Nick Colby’s farm together. We want to meet you! Here’s where to sign up. http://www.crsociety...ference/CR_008a tool tip: Ready to register? Scroll to the bottom. Hoping to meet you, Paul & Meredith
  14. Paul McGlothin

    oxalates: are they a problem for calorie restrictors?

    Thank you, Michael! I appreciate your response on multiple levels. Any good discussion on oxalates needs to include "basics" of oxalate management and you have provided some excellent information that everyone should keep in mind. I also appreciate your response here, in this forum. As you know, I believe that posts here have communication advantages, not the least of which is that the subject stays visible, so people can respond to it when time permits. It also allows us to add to the posts over time, as new information becomes available. Some CR folk consume almost 2000 milligrams of oxalate on certain days, enough if done consistently, to be of serious concern. When I was at that level, I noticed oxalate accumulation in my kidneys, which would have been a disaster if I had not monitored my kidney health with my superb physicians Drs. Rosen and Bromberg who caught it and pointed me in the direction I needed to correct the problem. Many people will not be so lucky. Especially at risk are those who have a lot of internal oxalate production because of pathogenic bacteria and/or an inability to degrade oxalate because of impaired gut microflora. I hope to post more about this and not leave this response without references, but the latest and exciting developments in CR research are calling, so I must go for now. Paul
  15. Paul McGlothin

    Visit to Swallow Valley Farm in Northern California!

    Finally, we are going to Nick's farm! it will be a special event on Saturday, June9 --part of the upcoming CR Society conference. We are so excited about visiting this wonderful place and getting a tour. It will be a great opportunity to interact too. If you are new and have lots of CR-related questions, this will be a great conference for you. Consider it a must attend. Paul