Please welcome the President of the United States and Dr. Jill Biden. You have a seat. Thank you. I speak to you tonight from sacred ground in America. Independence Hall in Philadelphia, Pennsylvania. This is where America made its declaration of independence to the world more than two centuries ago with an idea unique among nations. That in America, we're all created equal. This is where the United States Constitution was written and debated. This is where we set in motion the most extraordinary experiment of self-government the world has ever known. With three simple words, we the people, we the people, these two documents and the ideas they embody, equality and democracy are the rock upon which this nation is built. They are how we became the greatest nation on earth. They are why for more than two centuries, America has been a beacon to the world. But as I stand here tonight, equality and democracy are under assault. We do ourselves no favor to pretend otherwise. So tonight, I've come to this place where it all began to speak as plainly as I can to the nation about the threats we face, about the power we have in our own hands to meet these threats and about the incredible future that lies in front of us if only we choose it. Most never forget, we the people are the true heirs of the American experiment that began more than two centuries ago. We the people have burned inside of each of us the flame of liberty that was lit here at Independence Hall. The flame that lit our way through abolition, the Civil War, suffrage, the Great Depression, World Wars, civil rights. That sacred flame still burns now in our time as we build in America that is more prosperous, free and just. That is the work of my presidency, a mission I believe in with my whole soul. But first, we must be honest with each other and with ourselves. Too much of what's happening in our country today is not normal. Donald Trump and the Maga Republicans represented extremism that threatens the very foundations of our republic. Now I want to be very clear, very clear up front, not every Republican, not even the majority Republicans are Maga Republicans. Not every Republican embraces their extreme ideology. I know because I've been able to work with these mainstream Republicans. But there's no question that the Republican Party today is dominated, driven, and intimidated by Donald Trump and the Maga Republicans. And that is a threat to this country. These are hard things, but I'm an American president, not a president of red America, blue America, but of all America. And I believe it's my duty, my duty to love with you, to tell the truth, no matter how difficult, no matter how painful. And here, in my view, is what is true. Maga Republicans do not respect the Constitution. They do not believe in the rule of law. They do not recognize the will of the people. They refuse to accept the results of a free election, and they're working right now, as I speak, in state after state to give power to decide elections in America to partisans and cronies, empowering election deniers to undermine democracy itself. Maga forces are determined to take this country backwards, backwards to an America where there is no right to choose, no right to privacy, no right to contraception, no right to marry who you love. They promote authoritarian leaders, and they fan the flames of political violence that are a threat to our personal rights, to the pursuit of justice, to the rule of law, to the very soul of this country. They look at the mob that stormed the United States Capitol on January 6th, brutally attacking law enforcement, not as insurrectionists who placed a dagger at the throat of our democracy, but they look at them as patriots, and they see their maga failure to stop a peaceful transfer of power after the 2020 election as preparation for the 2022 and 2024 elections. They tried everything last time to nullify the votes of 81 million people. This time, they're determined to succeed in thwarting the will of the people. That's why, respecting conservatives like Federal Circuit Court Judge Michael Ludwig has called Trump and the extreme maga Republicans quote a clear and present danger to our democracy. But while the threat to American democracy is real, I want to say as clearly as we can, we are not powerless in the face of these threats. We are not bystanders in this ongoing attack on democracy. There are far more Americans, far more Americans from every background of belief who reject the extreme maga ideology than those that accept it. And folks, it's within our power. It's in our hands, yours and mine to stop the assault on American democracy. I believe America is at an inflection point. One of those moments that determine the shape of everything that's to come after. And now, America must choose to move forward or to move backwards, to build a future or obsess about the past, to be a nation of hope and unity and optimism or a nation of fear, division and of darkness. Maga Republicans have made their choice. They embrace anger. They thrive on chaos. They live not in the light of truth, but in the shadow of lies. But together, together we can choose a different path. We can choose a better path forward to the future. A future of possibility, a future to build and dream and hope. And we're on that path moving ahead. I know this nation. I know you, the American people. I know your courage. I know your hearts. And I know our history. This is a nation that honors our Constitution. We do not reject it. This is a nation that believes in the rule of law. We do not repudiate it. This is a nation that respects free and fair elections. We honor the will of the people. We do not deny it. And this is a nation that rejects violence as a political tool. We do not encourage violence. We are still an American that believes in honesty and decency and respect for others. Patres and liberty, justice for all hope, possibilities. We are still at our core a democracy. And yet history tells us the blind loyalty to a single leader and a willingness to engage in political violence is fatal to democracy. For a long time, we've told ourselves that American democracy is guaranteed. But it's not. We have to defend it, protect it, stand up for it, each and every one of us. That's why tonight I'm asking our nation to come together, unite behind the single purpose of defending our democracy regardless of your ideology. We're all called by duty and conscience to confront extremists who put their own pursuit of power above all else. Democrats, independents, mainstream Republicans, we must be stronger, more determined, and more committed to saving American democracy than magnifying Republicans to destroying American democracy. We, the people, will not let anyone or anything tear us apart. Today, there are dangers around us. We cannot allow to prevail. We here, you've heard it, more and more talk about violence as an acceptable political tool in this country. It's not. It can never be an acceptable tool. So I want to say this plain and simple. There is no place for political violence in America, period. None ever. We saw a law enforcement brutally attacked on January 6th. We've seen election officials, poll workers, many of them volunteers and both parties subject to intimidation and death threats. And can you believe it? FBI agents just doing their job as directed facing threats to their own lives from their own fellow citizens. On top of that, there are public figures today, yesterday and the day before, predicting and all be calling for mass violence and rioting in the streets. This is inflammatory. It's dangerous. It's against the rule of law. And we, the people, must say, this is not who we are. Ladies and gentlemen, we can't be pro-ex- pro-insurrectionists and pro-American. They're incompatible. We can't allow violence to be normalized in this country. It's wrong. We each have to reject political violence with all the moral clarity and conviction this nation can muster. Now, we can't let the integrity of our elections be undermined, for that is a path to chaos. Look, I know policies can be fierce and mean and nasty in America. I get it. I believe in the give and take of politics, in disagreement and debate and dissent. We're a big, complicated country. But democracy endures only if we, the people, respect the guardrails of the republic. Only if we, the people, accept the results of free and fair elections. Only if we, the people, see politics, not as total war, but mediation of our differences. Democracy cannot survive when one side believes there are only two outcomes to an election. Either they win or they were cheated. And that's where the Maggie Republicans are today. They don't understand what every patriotic American knows. You can't love your country only when you win. It's fundamental. American democracy only works only if we choose to respect the rule of law and the institutions that were set up in this chamber behind me. Only if we respect our legitimate political differences. I will not stand by and watch. I will not, the will of the American people, be overturned by wild conspiracy theories and baseless evidence-free claims of fraud. I will not stand by and watch elections in this country, stolen by people who simply refused to accept that they lost. I will not stand by and watch the most fundamental freedom in this country, the freedom to vote and have your vote counted and be taken from you and the American people. Look, as your president, I will defend our democracy with every fiber of my being, and I'm asking every American to join me. Throughout our history, America has often made the greatest progress coming out of some of our darkest moments like you're hearing to that bullhorn. I believe we can and must do that again, and we are. Maga Republicans look at America and see carnage and darkness and despair. They spread fear and lies, lies told for profit and power. But I see a different America. An America with an unlimited future. An America that's about to take off. I hope you see it as well. Just look around. I believe we could lift America from the depths of COVID. So we passed the largest economic recovery package since Franklin Delano Roosevelt, and today America's economy is faster, stronger than any other advanced nation in the world. We have more to go. I believe we could build a better America. So we passed the biggest infrastructure investment since President Dwight D. Eisenhower, and we've now embarked on a decade of rebuilding the nation's roads, bridges, highways, ports, water systems, high-speed internet, railroads. I believe we could make America safer. So we passed the most significant gun safety law since President Clinton. I believe we could go from being the highest cost of prescriptions in the world to making prescription drugs and healthcare more affordable. So we passed the most significant healthcare reform since President Obama signed the Affordable Care Act. And I believe we could create a clean energy future and save the planet. So we passed the most important climate initiative ever, ever, ever. The cynics and the critics tell us nothing can get done, but they're wrong. There is not a single thing America cannot do, not a single thing beyond our capacity if we do it together. It's never easy, but we're proving in America no matter how long the road progress does come. Look, I know the last year a few years have been tough, but today, COVID no longer controls our lives. More Americans are working than ever. Businesses are growing. Our schools are open. Millions of Americans have been lifted out of poverty. Millions of veterans once exposed to toxic burn pits will now get what they deserve for their families and their compensation. American manufacturers come alive across the heartland and the future will be made in America. No matter what the white supremacists and the extremists say, I made a bet on you, the American people, and that bet is paying off, proving that from darkness, the darkness of Charlottesville, of COVID, of gun violence, of insurrection, we can see the light. Light is now visible. Light that will guide us forward, not only in words, but in actions. Actions for you, for your children, for your grandchildren, for America. Even in this moment, with all the challenges we face, I give you my word as a Biden. I've never been more optimistic about America's future, not because of me, but because of who you are. We're going to end cancer as we know it. Mark my words. We're going to create millions of new jobs in a clean energy economy. We're going to think big. We're going to make the 21st century another American century, because the world needs us to. That's what we need to focus our energy. Not in the past, not on divisive culture wars, not on the politics of grievance, but on the future we can build together. The Magi Republic has believed that for them to succeed, everyone else has to fail. They believe America is not like I believe about America. I believe America is big enough for all of us to succeed. And that is the nation we're building, the nation where no one is left behind. I ran for president because I believe we're in a battle for the soul of this nation. I still believe that to be true.  The soul is what makes us us. The soul of America is defined by the sacred proposition that all are created equal in the image of God, that all are entitled to be treated with decency, dignity, and respect, that all deserve justice and a shot at lives of prosperity and consequence. And that democracy, democracy must be defended for democracy makes all these things possible. Folks, and it's up to us. Democracy begins and will be preserved in we, the people's habits of the heart, in our character, optimism that is tested, yet endures courage that digs deep when we need it. Empathy that fuels democracy, the willingness to see each other not as enemies, but as fellow Americans. Look, our democracy isn't perfect. It always has been. Now we're standing those folks you hear on the other side there. They're entitled to be outrageous. This is a democracy, but history in common sense. Good manners is nothing they've ever suffered from. But history in common sense tells us that opportunity, liberty, and justice for all are most likely to come to pass in a democracy. We have never fully realized the aspirations of our founding, but every generation has opened those doors a little bit wider to include more people who have been excluded before. My fellow Americans, America is an idea. The most powerful idea in the history of the world and it beats in the hearts of the people of this country. It beats in all our hearts. It unites America. It is the American creed, the idea that America guarantees that everyone be treated with dignity. It gives hate no safe harbor. It installs in everyone the belief that no matter where you start in life, there's nothing you can't achieve. That's who we are. That's what we stand for. That's what we believe. And that's precisely what we're doing. Opening doors, creating possibilities, focusing on the future, and we're only just beginning. Our task is to make our nation free and fair, just and strong, noble and whole. And this work is the work of democracy, the work of this generation. It is the work of our time, for all time. We can't afford to leave anyone on the sidelines. We need everyone to do their part. So speak up, speak out, get engaged, vote, vote, vote. And if we do our duty, if we do our duty in 2022 and beyond, then age is still to come. We'll say we, all of us here, we kept the faith. We preserved democracy. We heated our worst, we heated not our worst instincts, but our better angels. We proved that for all its imperfections, America is still the beacon to the world, an ideal to be realized, a promise to be kept. There's nothing more important, nothing more sacred, nothing more American. That's our soul. That's who we truly are. And that's who we must always be. I have no doubt, none, that this is who we will be, and that we'll come together as a nation that will secure our democracy, that for the next 200 years we'll have what we had the past 200 years, the greatest nation on the face of the earth. We just need to remember who we are. We are the United States of America, the United States of America. And may God protect our nation, and may God protect all those who stand and watch over our democracy. God bless you all. Democracy, thank you.


Hey guys, so today we are looking at my Garmin 630. We're gonna look at my setup, how I use it for easier runs, what about workouts, you know, different screens and different things that are useful as a runner. So you might have a, you know, a different brand of a watch or a different model of the Garmin, which is fine because the principles are really mostly all the same. So here we have like my different profiles, right? You can see run, run, pure, race, workout, indoor, bike, etc. We'll get to these, we'll go through some of them, not all of them. Let's just start with my basic screen, and yeah, I have a cracked screen by the way, you can see that now, but it works. Let's go with my basic run profile. So this is the screen that I see 90% of the time that I'm running, okay? And this is the type of screen that I would recommend that most of you guys probably use for most of your runs. It's showing us the distance, and up there is the time, if we got the GPS to this very easy timer, and then that little thing up there that came now, it's just that shows me the GPS signal, the green dots, and it's sort of looking for a heart rate monitor and the battery. So timer, distance, pace, minutes per kilometer or minutes per mile, and heart rate. All right, so at this one, on this one screen, I have a good setup for keeping control of the important metrics while running, right? How far am I running? How fast am I running? What kind of intensity am I at in terms of my heart rate? And I don't really need more than that while I'm running. I have an extra screen there which is just the clock, the watch, showing me the time of day. I think that's a practical thing to have as well while you're out doing your training runs. So that's just an easy run setup. You could have a lot more. There's a lot of different options. Like for example, if I go here, I can choose different timer fields, like lap time, last lap time, average lap time, pace fields of different sorts. We have things like heart rate fields, dynamics, vertical oscillation, all these things, cadence, stuff like that. It's useful if that's what you're working on, but for most easier runs, you just need that sort of setup, I think. That's what I do anyway. I have one that I just called run pure, which is just showing me the distance, because I think that's a great way to do it.  If you don't even want to see the distance and just run completely blind, so to speak, of course, you could run without a watch, or you could just put the watch to show your direction, like if you're heading north or south or whatever, but I like to see the distance at the very least. So let's run pure, skip that one. I'm building a new profile there, I haven't finished it. Then let's take a look at the race profile. During a race, I want those same things almost, but you could see it's the same distance timer pace, but then instead of heart rate, I actually have average pace. That's because during a race, I don't really want to look at my heart rate, because it's going to be much higher than it would at the normal training run at the same pace, because I'm nervous, I'm excited, it's adrenaline, it's right, and it's just sort of distracting. So it's better during a race to go by feel and also to have practiced the race pace before, so you know that this is a likely pace to stick to, and you can just focus on pace instead. An average pace shows you, well, it shows your average pace, so you know at the end of the race, if you want to finish a three-hour marathon, or sub-three-hour marathon, for example, you have to have an average pace of 416, I guess, per kilometer, 415, 416, I think it's 416, which means that maybe a part of the course is slower than other parts and your average pace might go up a little bit, but then you can bring it down again. So, but you want to stay as close to the average pace as possible, usually. And I also have another screen which just shows my average heart rate, so I could go in glance at my average heart rate, just have an idea if I wanted to, but I wouldn't really need that, I could just go with that. So that's my race screen. By the way, if anyone's interested in getting this watch, maybe, or buying a Garmin watch, you could do that on Amazon. I'll put a link, an affiliate link in the description, where you could click that link and go in and buy this watch, or a similar one. And I will get a little bit of a commission for sending you there from Amazon, but the price remains the same for you, and it's a way to support the channel, if you're interested. So indoor, let's go quickly there. Same thing as outdoor, just nothing special there. Yeah, I think we'll skip those and we'll go straight to rate, sorry, the workout profile, which is really where it gets fancy a little bit, and maybe where you could experiment with being more creative in terms of how you set it up. So let's suppose I'm doing an interval session, and well, I have my time and my distance and my pace and heart rate like usual, but you can see it's lap time and lap distance rather than distance and time. And that's because if I'm doing 10 times a kilometer or, you know, five times 800 meters or whatever, I wanted to show the current lap that I'm currently running. I don't want it to show the total distance for the whole session, right? Then okay, I crossed a line at the 400 meter, if I'm doing 400 meter reps, let's say, I crossed a 400 meter line at the track, and I don't really care if it says 0.39 because the GPS isn't as accurate as the actual measured track is. So I rely on the track and I click manual lap, which is down here. All the watch has a manual lap button. So you click lap and it logs the lap and okay, it starts a new lap now. And that's my recovery lap, right? So while I'm recovering, I can go to the next screen, have a look at last lap time. What was my time for the last lap? What was the distance, if that's relevant? What was my cadence for the last lap? What was my average pace for the last lap? So just like a little bit of a recap, you know, in the second screen there. And last screen shows the timer, the amount of laps total and the distance, the time and distance total for the whole session. So that just keeps track of the totals. So I might have a look at those in between and during recovery. And then I come back to this one, which shows me maybe now that my lap time is approaching one minute, and maybe I have one minute rest. So that means I'm getting ready to do the next rep. It comes to one minute, or maybe I'm doing 200 meter jog in between each rep. And as soon as it hits 200 meters, or if I feel like now is the time, maybe I'm on the track and I've run the 200 meter, then I'm just clicking the lap button again, and start over again, another lap. Of course, you could go in here, let's see, activity settings, and you can turn on manual lap, which is what I have now. Or you could turn on auto lap and put it to lap every 500 meters, if that's what you're doing, or every 800 or every 1000 or whatever. But then it's going to rely on the GPS. And if you're at a track and you have a measured distance, you probably just want to stick to manual lap. And if you are just not having a measured track, then you could rely on the GPS and let the watch auto lap it for you. So that's really it. That's really my setup. I used to have a different profile that was called like, well, it's not here anymore now, but it was called run advanced, where I had this screen as my base screen. And I went to the next screen and it showed like things like cadence, vertical oscillation, ground contact time, these sort of advanced metrics in terms of running form, running dynamics. But I found that it wasn't too sort of useful looking at that while I'm running. I'd rather look at it after the run in my Garmin Connect or on Strava. So I prefer just looking at things afterwards and during the run just focusing on the relevant things like pace, heart rate, distance and time. It's really that simple. You don't really need it to do that much more. So that's my setup. Tell me guys, how you like to set up your watch. I would love to hear that. Follow me on Strava, of course. There's a link in the description and also follow me on Instagram to see what my training is like. And you can see all the data from every run. I write a log every time. And thanks for watching. Bye.


This study found that adding MFGM to a high-fat dairy food challenge reduced post-prandial insulin response and offered a protective role for those individuals with higher baseline coal-HDL ratios. Additionally, it suggested that MFGM may have an anti-inflammatory effect on certain genes related to immune function. This article was authored by Elizabeth Bills, S. G. Kameda, A. Sakkai, and others.