Matthew Holland talks about Cyber Security

The Knowledge Project Ep #93

Top 10 Cyber Security Tips

  • Use Multi-Factor Authentication (MFA) with all email/cloud/web accounts

  • Use a Password Manager (with strong passwords, no password reuse)

  • Use a Virtual Private Network (VPN), make sure the VPN vendor is based in a friendly country!

  • Make sure all devices/computers are fully patched (operating system/software/apps are always updated)

  • Reboot your mobile device(s) every morning

  • Use a microphone/camera blocker on all devices/computers when not in use

  • Don’t post addresses, phone numbers, or email account information on social media

  • When traveling, don’t use airport/plane/hotel Wi-Fi networks unless absolutely necessary (and use a VPN if you do!)

  • At home, don’t use the Wi-Fi network provided by your ISP modem (use a separate Wi-Fi router)

  • Keep home IoT (smart speakers, TVs, etc) on a separate Wi-Fi network from devices/computers

Next up: Dawn of the Bot Hunter

Letting Go

Just about every morning at 8 AM, I practice Tai Ch with a partner I’ll call B. B and I have practiced together on and off for 5 years. For 9 months, B and I have met at a local elementary school. B is same age my mother would be. My mother and I never did Tai Chi together. Don’t get me wrong I don’t think of B like she’s my mom. I just can’t help but wonder what it would have been like if I could have done Tai Chi with my Mom. It’s a thought that makes me smile.

B and I are always outside. Being Portland. sometimes it rains lightly, but most mornings we’ve been blessed with a clear sky. Most often there are crows perched high in the tree branches watching us. Locals from the neighborhood bring out their dogs to run and play fetch on the wet field. Some mornings the sky is pink and orange and some days its grey. Regardless we slip into our form and gently move through the morning trying not to wake the world.

Today after practice she gave me this poem. I can’t read it aloud without choking up.  Maybe I’m holding on too tight to something.

She Let Go

She let go.

She let go. Without a thought or a word, she let go.

She let go of the fear. She let go of the judgments.

She let go of the confluence of opinions swarming around her head.

She let go of the committee of indecision within her.

She let go of all the ‘right’ reasons.

Wholly and completely, without hesitation or worry, she just let go.

She didn’t ask anyone for advice. She didn’t read a book on how to let go.

She didn’t search the scriptures.

She just let go.

She let go of all of the memories that held her back.

She let go of all of the anxiety that kept her from moving forward.

She let go of the planning and all of the calculations about how to do it just right.

She didn’t promise to let go. She didn’t journal about it.

She didn’t write the projected date in her Day-Timer.

She made no public announcement and put no ad in the paper.

She didn’t check the weather report or read her daily horoscope.

She just let go.

She didn’t analyze whether she should let go.

She didn’t call her friends to discuss the matter.

She didn’t do a five-step Spiritual Mind Treatment.

She didn’t call the prayer line.

She didn’t utter one word.

She just let go.

No one was around when it happened. There was no applause or congratulations.

No one thanked her or praised her.

No one noticed a thing. Like a leaf falling from a tree, she just let go.

There was no effort. There was no struggle.

It wasn’t good and it wasn’t bad. It was what it was, and it is just that.

In the space of letting go, she let it all be.

A small smile came over her face. A light breeze blew through her.

And the sun and the moon shone forevermore…

by Reverend Safire Rose

Hello Cybersecurity World

The world has changed. In the face of Covid, the ensuing shutdowns, and social distancing, I’ve made a change as well. I’ve been an in-person kinda guy all my life. Massage is literally a hands-on job. Martial arts also involves a fair amount of physical back and forth with another person. Since working face to face with people isn’t as easy anymore, I decided to retrain myself and transfer my skillset into another field of expertise. I landed on cybersecurity.

Just before covid, I was working my way through a javascript tutorial and dabbling in some python when I came across a bug bounty video. The process of hunting down flaws in programs and networks hooked me.  I couldn’t follow the particulars to save my life, but the process was thrilling: recon, identify vulnerability, exploit, entry, cripple, exit.

It struck me how similar this was to my pain management system. Pain management is about understanding flaws in the system and building programs to improve resilience. And martial arts is the study of conflict strategies. Thus, when the world shut down, I dove into a VM rabbit hole and enrolled in the University of Oregon’s Cybersecurity 6-month Bootcamp. 

I had found a way to continue identifying weak points, building up hardened systems, and fight bad guys.

In Bootcamp, everything is remote and we (my 15 person cohort) were thrown into the deep end of the digital pool immediately. You get a machine and you load it up on your own, and then go. You better be able to follow directions, even if you don’t know which way you are going or where you are. I have been three virtual machines deep and unsure of what window I was in because my cursor was lost between interfaces.

It’s impossible to describe concisely how much material we have covered in so little time. It can break a brain. Neural networks can only take so much. I have had some serious cerebral-buffer overflow issues.

I’ve heard Bootcamp experiences described as learning by firehose. I agree and at times this has even felt a little more like learning by flame thrower. I would recommend this program if you don’t mind feeling overwhelmed. 

Many nights, my mind melted from being on the command line trying to grep answers. 40-hrs a week studying just to keep up with each new offensive, defensive, or forensic application that is introduced. I tried short cuts that were long ways back to the beginning to do it all over again and again. My rig crashed, looped, rebooted, and eventually fried its battery. I learned to live in the glow of at least three screens at all times. It’s like playing missile command but they are checking for good grammar as well your strategic aptitude.

Supposedly speaking another language in your dreams is good evidence the language is really settling in. A move toward unconscious competence. Asleep, I find myself searching for the password to my dreams, unaware I am already asleep.  It would appear my subconscious is concerned with the abstract syntax of a deeper logic. It’s trying to hack its own psychic login and get root access.  Data denied the waking me, the user.  Am I running hot or just getting warmed up? Not sure, but I am totally fascinated.

Why cybersecurity? I have thought about it and there are a whole bunch of answers. OMG, have you heard of Nerdcore? There are so many answers that I can’t put them all in this post. The next few posts should really start to give a fuller picture. 

That said, one of my favorite responses to “why cybersecurity?” is found in an analysis of three movies:  Bladerunner, Tron, & The Matrix. 

You didn’t think this could get any dorkier, did you? Grab your favorite nerd, cause it gets so much dorkier. But I digress.  Why these three movies? Long story short, they explore the perils of accelerated technological growth and the consequence to humanity.

Why cybersecurity? Because I like big ideas and what’s bigger than the transformation of humanity? Wait, but what does cybersecurity have to do with the transformation of humanity? Well, I’m glad you asked.

I will be exploring just that. In the simplest sense, cybersecurity patrols the infrastructure that makes the information-world work. Every electronic communication, bank account transfer, social media post, email, link, app, and or website/game. None of it works without cybersecurity.  

Next: Sandworm


Homo Deus

Notes on Homo Deus

Homo Deus: A Brief History of the Future by author Yuval Noah Harari makes you reconsider what you think you know about being human.

Here is my quick review of the book: I loved it! Just like his last two. But instead of just reviewing the book, I want to share my thoughts on some of the things that stand out for me in relationship to pain management.

Real quick though, this book isn’t for everyone. If you’re uncomfortable having your political, religious, philosophical, and general concepts of self challenged, then you will find this book disturbing on more levels than the author intends.

This book is a warning. It is trying to get us to pay attention, Like a passenger in car asking the driver to slow the hell down. You can’t take the turn you need at this speed.

I believe it also is a celebration of how far we have come and how far we can go. So let me throw this out there, if you cling to your belief structures like a life vest in an ocean of myths, this book is going to make you very upset, and it is going to deflate the concepts that keep your ego afloat. However, if you are looking for a better understanding of what are real challenges are right now, then buckle up because the twists and turns of history, science, psychology are going to make your head spin.

For those with short attention spans, below is a glimpse at the highlights of the book. For those who would prefer listening, here is a link (Yuval Noah and Steven Pinker) to a conversation with the author and Steven Pinker. My thoughts on how this applies to pain management follow.

-We’ve conquered- War, Plague, and Famine as the major mortality issues for humanity and next on the agenda for we will conquer death or become God-like in the pursuit.

-Spoilers: There is no soul, self, or free will as far as science is concerned and to believe so is to live in a fantasy world where you will be easily manipulated.

-The brain contains more than one mind and none of them knows what the other is thinking or why; and most of what you believe about the world (which includes yourself) is a confabulation (bullshit rationalizations) of these minds independent operations.

-The religion evolution went kinda like this: from nature to gods to a single god to nationalism to humanism and now data. Long live Data! In algorithms we trust!

-All medical science leads to augmentation science. We will be upgraded. Or at least the rich will be.

-Algorithms are everywhere and will rule us and we will like it because we are blind to the deeper realities of our existence. 

-The AI of the future will know us better than we know ourselves and we will either be their pets (if we are lucky) or their pests (if we are not lucky).

-The next class system will be based on human and super human.


Part 1: 

Why Are We Killing Ourselves?


After reading Homo Sapiens and 21 Lessons for the 21st century, I felt prepared for the author’s diagnosis of the current state of humanity and prognosis for its future. It’s not all doom and gloom by any means, just the end of humanity as we know it. Technically speaking it could be seen more as the continued transformation of humanity.

The book’s opening argument is that humanity has conquered War, Famine, and Plague as the major factors of human mortality. That’s 3 of the 4 horsemen of the apocalypse. Who doesn’t think that’s a good thing? To make its point the book presents some disturbing information on mortality that I had to stop and look into myself. 

1. More people die from suicide then violent deaths.

2. More people die from poor eating habits than starving.

3. By 2050, 50% the population of earth will be considered overweight.

Here are some mortality per year (2017) numbers from the CDC.

Heart disease-647,457 

Diabetes-83,564 

Alcohol related deaths- 72,500

Suicide- 47,085  

Overdoses 47,450

Vs

Homicides- 19,510

Firearm Homicides- 14,542

Mass shootings- 335

The top half of these numbers are all self inflicted.  The CDC website reports: childhood obesity has tripled since 1970; alcohol related deaths have doubled since 1999; suicides have increased by 30% since 1999; and overdoses are up 137% (200% in relation to opioids). 

The articles I came across reported that the majority of criminal acts that lead to violent acts involve the sell or pursuit of drugs. That means for the purpose of buying drugs to alleviate pain or making money by selling drugs to people who are in said pain. What about mass shootings? I think the majority of mass shootings are perpetrated by people who are on one level or another mentally ill and suffering from some sort of psychological and emotional pain. 

The common denominator for all these fall on spectrum of pain management. Drugs are used for (I am including alcohol here) reducing some kind of pain. Mental (emotional or psychological) and/or physical pain. Sure, lots of people use drugs and alcohol recreationally, but if drugs and alcohol are the recreation or needed to have any recreation, then odds are high that there is a hidden suffering not being addressed. What we are really doing is self medicating.

It would seem that a large number of people are under a daily burden that is inescapable without chemical assistance. Drugs and alcohol for the most part are our escape. So is sugar, or in general bad eating habits.

Why are we so sad, anxious, and disturbed when we live in the least violent and most prosperous age of human existence?

How many cavemen do you think killed themselves? I’ve asked this question to a few people and the answer I get back is none (note none of those people were anthropologist). While not scientific, the question makes a point. When life and death were a daily concern, people were to busy figuring out how to stay alive to consider killing themselves. When purpose was easily defined as don’t die today, people worked hard at staying alive everyday.  

It can be argued now that we no longer hunt or are being hunted we are haunted by an inner nature that no longer fits our environment.

The natural state of humans is to be concerned about getting killed, about having enough to eat. So, we naturally worry about things. In fact, its a feature of the brain. When the mind isn’t engaged in a particular task, the Default Mode Network kicks in. This is the part of our brain that has a tendency to ruminate and make us anxious. Its the portion of the brain calmed by meditation and attention training (quick self promotion: this is what I teach).

Worrying is a survival feature. Those who didn’t worry, didn’t live long enough to reproduce. Unfortunately, just because the natural threats no longer stalk us, doesn’t mean this feature for survival is no longer working.

The exterior environment may have changed, but our inner environment hasn’t quite caught up. We were born to solve problems. I mena real concrete problems. As in identifying the best tree to climb to sleep in so your a late night snack. We didn’t evolve to solve math problems or philosophical problems. Those are abstractions made possible by leisure and extreme access to resources. Those are fairly recent add-ons to the humanities skill set. We evolved to solve physical issues.

Our emotional and psychological health is tied more to our physical capacity for adaptation than being able to think your way out of an emotional problem.

In a way, life has become too easy and we have lost our resiliency. Our ability to deal with challenge, discomfort and uncertainty has shriveled like an atrophied muscle. Much like cell deteriorating effect of zero gravity on an astronaut’s physiology, the lack of constant physical strain/challenge has made us mentally and emotionally weaker.  

We now suffer from pain that we do not understand how to properly address. We have evolved to solve problems in an environment that no longer exists.

Instead of staying alive as the main function, we now are struggling with staying happy.

Our culture that has provided us a safer world has not prepared us to deal with ourselves. We wrestle and struggle with our thoughts and feelings. This leaves us with deep questions about worth and purpose that need to be addressed.

We are the most resource rich culture in history and we are killing ourselves hand over fist. It would appear that the more prosperous we become, the more likely we are to lose hope. What could possibly save us from ourselves?

This is important to appreciate because Yuval’s argument for humanities next agenda (now that we have conquered war, famine, and plague) is that we are going to conquer Death itself and transform humans into gods. 

Considering how bad we are at handling our feelings now, I wonder what kind of gods we will become.

Part 2

Kill The Gods, Long Live Data (continued in a week or so)

Natural Born Heroes

For those people who like real adventure and a desire to know what it means and takes to be a hero, boy do I have a book for you.

Natural Born Heroes is one part World War II heist and one part history of sport science. While managing to weave a thrilling yarn about how a band of ragtag spies kidnap a Nazi general on the Greek island of Crete, McDougall also investigates the history of fitness on a large scale, covering martial arts, endurance sports, hydration, and nutrition. On one hand introducing true-life swashbuckling heroes who pulled off the impossible; and on the other, a journey from ancient Minoan society to modern day to explore what it takes to be a hero.

First it’s a detective story exploring how a team of misfit British spies and Cretan sheep rustlers could possibly kidnap a Nazi general in the middle of occupied territory and live to tell the tale. The author doesn’t sit back and armchair this adventure, he travels the world finding leading experts on human fitness to prepare for a trip to Crete to try and redo the unimaginable trek of the good guys.   

Much like his last book chronicling ultra-endurance runners, Born to Run, McDougall puts himself in the middle of the action. He wants to cover the same ground as the story's protagonists, so he trains in parkour, natural movement, forging, nutrition, axe-throwing and sharp-shooting to prepare  for a trek through the treacherous Cretan mountains. 

The training covers: fascia vs muscle strength; how learning to throw transformed human capacity for sequential thought, imagination, and language; natural movement and the development of parkour; Pankration and development of Wing Chun; and echolocation.

One of the standout deliveries of the book offers insight into the gender and age gap in sports and performance.  It points out that the difference in men and women’s performance in strength and endurance is very small and that a sport allows for more flaunting or peacocking of the body.  Any skill gap that is so great between genders doesn’t make good evolutionary sense, because if men were that much faster and stronger than women, then they wouldn’t be able to mate very well.  Basically it breaks the gender (and age) gap down to nurture not nature. The reason men appear so much superior is because we don’t raise boys and girls to play together. It also points out that sports specialization has led to an observer culture. Less and less participation, which of course leads to less fitness and cooperation.

Other cool/interesting things examined in the book include: 

-Situational awareness and compassion as a survival strategy.

-Trials of endurance and strength as passage into adulthood.

-Weeds are good for you.

-There is a hydration conspiracy.

-How Churchill used magicians to win the war.

-Just how much of a badass Teddy Roosevelt really was.

-True movement requires risk.

-Fitness should be based on being useful.

-The rise of the gym is equal to the rise of obesity.

- Arnold Schwarzenegger ruined fitness for America.

All-in-all Natural Born Heroes is super informative, absolutely compelling, and downright inspiring.  This one definitely goes into the Kung Fu Science Fiction High School library.

This Naked Mind

Considering I’ve gone the last 50 days without drinking any alcohol, I have to say that Annie Grace’s book, This Naked Mind, is the most influential book I read in 2019.

This book now sits in my martial arts section in between my Taoist meditation collection and various works on how to punch people in the face. That’s because this book is psychic dynamite. If you really like drinking, and are of the impression it’s not that big of a deal to tie one on from time to time, you don’t want to read this book. 

I didn’t begin to abstain immediately after reading the book, but my perspective changed in a single day. It was one of those books that made me so uncomfortable, I had to read it all in one sitting. Something deep down wanted to argue, wanted to put it off. I knew that something would keep me from ever picking it up again. So, knowing when my first impulse is to push back on something, that I’m trying to defend my position without considering it, I instead started taking notes. 

6 hours later my wife came home and I read my notes to her. I couldn’t get through them without crying. So yeah, it packs a punch.

In short, the book tackles social and cultural issues as well as the science of alcohol consumption. Not only does it cover how alcohol is marketed, the never ending campaign of you deserve a beer, it clearly lays out how alcohol changes the chemical makeup of the brain, making it impossible to perceive reality objectively long after you think you are sober.

I’ve read a number of books about addiction and alcoholism. They have each had something important to say but none have swayed me quite like this book to the mental ninjitsu of alcohol.

After each chapter I made notes. Most of which are very personal. Instead of sharing all of them, I’m picking out the one’s that are most straight forward, but it’s hard for me to hide my feelings. Here goes:

-Alcohol reduces the brain's ability to understand what is and isn’t a threat. Once it has affected your system, anything that keeps you from drinking is a threat. Family, friends, job, or hobbies.

-It’s a short term solution that has an exponential long term cost. Like borrowing money from a loan shark that charges 200% interest everyday after the original loan.  

-Alcohol doesn’t make you feel better. Instead your brain’s ability to process sensation overall decreases. 

-You aren’t more charming and you aren’t funnier. At least not in the way you would hope. But your ability to read social cues has lessened so you don’t notice the discomfort of others.

-The pain (often existential) remains, for when you wake up tomorrow, the pain returns often worse than before. But is hard to remember that, because alcohol affects memory. Though the alcohol allows for a short cut, or a short circuit, a quick fix as it were, to dull our social, emotional, and psychological discomfort, it can never make them go away. It actually increases our feeling of powerlessness, because “without alcohol, how else can I handle those situations?”  

-Uncomfortable emotions aren’t washed away, they are suppressed. It doesn’t make us feel more comfortable or confident in social situations. Instead alcohol makes it harder to empathize with people, and so we confuse a growing sense of indifference with comfort. You don’t get better at handling situations, you just care less how they turn out.  

-If it alcohol made you happy you would be filled with happiness by now.

-Claiming alcohol gives you pleasure is like saying it’s enjoyable to create blisters for the relief of taking off your shoes.

I can go on (I have 5 more pages of notes), but why try to rewrite the book? The Naked Mind made me challenge my definition of courage. It made me aware of my unconscious biases and gave me a way to examine my life more closely. It asked me to consider what I needed a break from and what I really deserved. It offered me a way to be more honest with myself and more present for the people I love. 

I have another 50 days to go on my 100 day challenge of no alcohol. Why did I make that choice? I needed to see for myself what life was like without drinking. I needed to discover tools and techniques to deal with the frustrations of life without compounding them. And ultimately I wanted to discover what my best was, without giving myself an excuse for failure. Good enough isn’t my best. And I, along with my family and friends, deserve my best. 

I challenge you to read this book. I understand you might be nervous, but I promise it’s worth your life.

Sleep Myths

CNN.com has an article that has sleep experts correcting common misconceptions about sleep.

The quick run down is, you should get more sleep, lots more, but not too much. Here are the 10 myths they cover:

1. Adults need five or fewer hours of sleep.

2. It's healthy to be able to fall asleep 'anywhere, anytime'.

3. Your brain and body can adapt to less sleep.

4. Snoring, although annoying, is mostly harmless.

5. Drinking alcohol before bed helps you fall sleep.

6. Not sleeping? Stay in bed with eyes closed and try and try.

7. It doesn't matter what time of day you sleep.

8. Watching TV in bed helps you relax.

9. Hitting snooze is great! No need to get up right away.

10. Remembering your dreams is a sign of good sleep.

America is Hooked on Painkillers

Yahoo has an article that hits close to home. My mother struggled with a painkiller addiction my entire life. It destroyed her many times over. Her addiction got her arrested and institutionalized, more than once. She lost friends and a marriage. Over the years, she overdosed a number of times, until one day she did not wake. My moms’ younger brother, overdosed on the same medication not even a year later.

This is a deeply personal thing. Growing up around people suffering from pain and addiction has made me very sensitive to other’s suffering and I guess that’s why I do what I do. There are two telling quotes in the article that sums up a lot of the issue.

“The results showed that counties where marketing to doctors was heaviest had the greatest incidence of over-prescribing of opioids, as well as subsequent abuse and related deaths.”

and

Direct-to-consumer advertising by major pharmaceutical companies has also had a significant effect on pain management expectations in clients, says Chris Lee, a health care consultant and marketing manager at Family Health Centers of San Diego. “Unlike most countries, the United States allows direct-to-consumer drug ads. ‘Ask your doctor about [drug name],’ they advise patients. This generates demand levels that are simply not seen in other countries.”

Its not the final passing that is so horrible. It is the number of times you see their spirit die before their bodies give in. The article says 70,000 people died last year from overdoses. While the dead may be at peace, the living that loved them is a far greater number and their peace further away.

I miss you mom.

Tai Chi vs. Crossfit

Times has an article comparing tai chi to crossfit.

“It holds up when compared to other more strenuous types of exercise. “Over time, we see people who do tai chi achieve similar levels of fitness as those who walk or do other forms of physical therapy,” Irwin says. One study in theAmerican Journal of Epidemiology concluded that tai chi was nearly as effective as jogging at lowering risk of death among men. Another review inPLOS One found that the practice may improve fitness and endurance of the heart and lungs, even for healthy adults.”

Anxiety, Pain, and Insomnia Research

Massage and guided visualization techniques tested.

"The dramatic improvements in patient self-reported scores in pain, anxiety and difficulty sleeping indicate the positive impact to patients' well-being," 

Mobility Research: Legs and the Brain

How important are leg exercise?  This article discusses recent findings on how metabolism, neurogenesis, and mitochondrial health are transformed or corrupted due to lack of exercise.