You don't want to be, ever, consider yourself an arm of the police or part of the police investigation. And you don't, so you want to remain independent. There are, you know, journalists might occasionally find rare instances where they have information that the police would feel could compromise in investigation and that then is a judgment call about whether or not publishing that information that you obtained independently would compromise that investigation. I have, when I was writing about national security issues, there were instances where the State Department or the White House said if I published this information it might put American lives in danger or something like that. So you have to make a judgment call. But the best situation is, for a reporter's perspective, is you are independent, you are investigating facts that are new, that are fresh, and that you force the police to do a better investigation because you have found information that they had either failed to find or were not being aggressive about.


I now have some trivia to see how well the cast will know each other. Oh, God. Okay. Who was named sexiest vegan of 2014? Woody Harrelson. Is there any vegan in there? Tandy! Tandy! Oh, no! Oh, no! Bugger! Woody Harrelson. No! You're kidding. Tandy! Really? Woody! Oh, Woody? Tandy! Tandy! Ah! How do you vegan? Yeah, I can't... I knew she was sexy. I know. That's the thing, but I thought she was vegan. Well, I gotta say Woody Harrelson. He's a vegan. Tandy! Tandy's a vegan too? Who do you think used to work as a licensed real estate agent? Amelia. Correct! That's... that was a hard question. Licensed real estate agent? Oh... A licensed real estate agent? That just doesn't say... It had to be Paul. Paul Bennett. Amelia Clark. Yeah, I... No. A licensed real estate agent? Bless her heart. Can you see actually, I could buy... I'd buy property. Oh, I would definitely get property for that. What she couldn't sell you, I don't know. A little... a little... I'd get a bed set of her and think that I had a mansion. You know what I mean? She'd make me feel like it was the best freaking bed set squat ever. Amelia Clark. Correct! Who I think might have done that would be Amelia because... She seems very business... She's a business woman. She's sweet. She's got a great heart, but she's very serious about what she's done. She's very practical. That sounds like a practical thing.  Really? Okay. Would you buy a house lover? Without a doubt. Who do you think in high school was voted most likely to write for the Simpsons? Ooh, Donald? Yeah! Yeah! Excellent! Donald. Correct! I'm gonna guess that has to be Donald. Correct! Donald Glover? Correct! Yeah, he's... I think he's always been funny. Who was lead singer in a band called Manly Moondog and the Three Cool Cats? Definitely Woody Harrelson. Correct! Correct! Yes, I knew that one was coming. Paul Bettany? Woody? Woody Harrelson. Really? Yeah. I didn't know that. Woody? Yeah! Hey! You know, I saw him play one time. I'm not sure it was that band, but he was great. Who's won a BAFTA for Best Female Performance in a Comedy? Phoebe Waterbridge. Correct! Yes, I know that one because I was like cheering. Tandy. Phoebe. Phoebe! Oh, right! Phoebe, of course, in a comedy. She only does drama. Right! Okay, go ahead. Mmm. God. Phoebe. Yep. Phoebe. Correct! Yeah, she's so talented. So talented. Who appeared in a perfume advert with Natalie Portman? I'm going to say Alden. Correct! Really? Oh, that's so cute! I didn't know any of those things. That's amazing. She's Alden. Yes! Yes, he told me about it. Now he told me about it and I was like, that's really cool. Who has starred in movies with both Donald Glover and Danny Glover? Alden? Alden? Tandy! Tandy! Woody? Tandy Newton. Really? Mm-hmm. Cool? Tandy Newton! Tandy Newton! I was going to say Tandy. My God, I don't know enough about Tandy. Clearly, that's terrible. Who has had a species of sea slug named after a character they've played? Jonas? It's Amelia Clark. What's it called? There's a sea slug called Tritonia Khaleesi. Really? Woody? Donald? I would have liked an um... Amelia? Yeah! Amelia? Named after Amelia or the character she plays? Character. Wow. Chewbacca? Who? Amelia Clark! Amelia? There's a sea slug called the Tritonia Khaleesi. Oh my. Wow. Okay. Who knows how to twirl a spaghetti like a lasso? Oh, definitely Alden, because I've seen him do it. Yes. He genuinely has massive lasso. I think we were eating pasta and he was like... You know, he was like, oh great! Oh, that has to be Alden. Alden? Oh! I call him Aldo. Wow! I was gonna ask him to say Phoebe. Yeah, I was gonna say, I don't know. Okay, sorry. Okay. Ooh, like a lasso. Paul Bettany? Oh, Daeneryn Wright! Oh, really? I'm gonna have to get him... We're having dinner tonight. I'm gonna get him to order spaghetti or if he doesn't, I will.


Britain's King Charles on November 22 presented K-pop band Blackpink with an honorary member of the Order of the British Empire in the presence of South Korean President Hyun-suk Yeol during his official state visit to the United Kingdom. Buckingham Palace said the quartet, Jennie, Jisoo, Lisa and Rose, chatted, laughed and took photographs with the British monarch as he presented them with the award. The band's members received their honorary MBEs in recognition of the band's role as COP26. Since for the COP26 summit in Glasgow in 2021, the palace said.Blackpink made history in July, becoming the first K-pop group to headline a major UK music festival and took to the stage at the BST Hyde Park Summer Festival in the heart of London in front of a crowd of 65,000 for a soul-out concert.


Right now I hear there's only one phone in United States is the iPhone. It's a good phone, but what we are forgetting is the eye. The iPhone is all right, but the eye is the most important thing. iPhone is just a little gadget produced by this larger gadget. This is the gadget, isn't it? All the other gadgets have been produced by this gadget.  Then outside technologies are not a barrier. Outside technologies are a boon that's been offered to us. But the boons that have been offered to us are turning into curses in people's lives simply because they have not taken care of this one. They are only trying to take care of the external situation. We have done a lot of engineering in the world outside. And because of this, we have a huge level of comfort and convenience in the world today. The kind of comfort and convenience that no other generation of people could have ever imagined, that level of comfort and convenience we have. Though we have this, though we are the most comfortable generation ever on the planet, we cannot claim that we are the most peaceful generation. We cannot claim we are the most joyful or loving generation on the planet for sure. So in many ways, this generation is becoming the most neurotic generation or most complaining generation because we have taken care of the outside but we have not taken care of the inside. The world is engineered the way we want it. But are we engineered the way we want ourselves to be? So there is a certain way to engineer our system, to make this body, to make this mind to vary chemistry within us the way we want it. If our wish to be is to be blissful, to make the world blissful it would take too many things. But to make this one person blissful, a willing person, somebody who wants to be blissful, it shouldn't be difficult at all. But this has not been done because people have never paid attention to the mechanics of how a human being functions and to engineer that the way we want it. So these are technologies for inner well-being. Everybody wants health, peace, blissfulness, but these are simple things. Why these things are not happening is we have never paid attention to the inner mechanism of what a human being is. To pay attention to that and to create it the way we want it, this is Inner Engineering. There's significantly more ease in the way I live my life today than I did before. I still have the exact same stressors, the same difficult patients, the same hectic schedule, the same emergencies that require working late into the night. However, I do them with far more joy than I've ever done. In fact, my efficiency at work is far greater now than it has ever been and my stress level is lower than it's ever been. I've always been one of those people with so much energy and I've always had lots of trouble sitting still. My parents didn't know what to do, they put me in track and I ran so I could run it out but always whenever I would just sit it would be no more than a couple minutes. So after I took Inner Engineering I've been able to really be much calmer and be more content within myself and be able just to be wherever I am and not be thinking I need to do this, I need to run around and do this. I lost 40 pounds, my cholesterol went from 210 to 149 and my blood pressure is a lot lower and my lifelong allergies have completely disappeared. Inner Engineering gave me the gift of the moment. That joy is there now. There is a sense of appreciation in very small things. We will teach a certain process which is known as the Shambhavi Mahamudra. This is a way of activating your energies in such a way that the very fundamental chemistry in your body will alter itself within a matter of two to three weeks. One can even measure this in the laboratory. Such experiments have been done. How the blood chemistry changes within three weeks of practice has been recorded and you can make your chemistry a chemistry of blissfulness. Once your system comes to absolute ease, there will be no disease. What is being thought is a scientific process. Step by step it will be thought we need twenty-eight hours to impart this. Twenty-eight to thirty hours of focused time. So it takes that much time to practically and experientially impart this. One aspect of the program is to bring a deeper understanding through their own system, to their physical system, to their energy system, to their chemistry, to their emotional aspects of them and also the psychological structures. Once they understand few basics, then we teach methods with which they can make these dimensions within themselves in a conscious manner. It was a wonderful experience. I'm a physician and I can't tell you how much it's going to help me with my stress. And also I'm going to incorporate in my practice too. It was beyond my words. That is the most important and most needed element in here for the human being. I think this is one of the best things that has happened to me. Like I meditate, but so I was expecting a few things from this course. But whatever I got was way better and way bigger than what I had expected. So I think it has changed my life in a fundamental way. It was beautiful. It was excellent. I love it. Yeah, it's very inspiring. It does not demand any lifestyle changes. It just takes only twenty-one minutes of your day. If you're willing to dedicate twenty-one minutes of your day to this simple process, it has been life-transforming for millions of people. This is not a religion. This is not some kind of a teaching. This is not a philosophy. This is a technology. One has to just learn how to use it. Like how you learn to use your iPhone. Similarly, you learn to use this eye to its optimum level, to its fullest capacity. Isha Foundation is a hundred percent volunteer organization. The volunteers are taking it to the people because it's made such a big difference in their life and they want to share it. Their dedication, their time, their life is being given to make this happen to many other people. And this is my wish and my blessing that every human being, we do not know what you will achieve in the outside world or not. But this much every human being deserves, that his experience of life on this planet is a pleasant experience. This much everybody is able to do, if only if they turn inward. These simple tools will help people to bring themselves to a new level of balance and pleasantness within themselves. This is something every human being deserves.


Let's continue our discussion of Sumner. So here's the question, is there any sense in which a more is true or false? Remember when we were looking back at Hume, Hume said that more beliefs are neither true nor false. They are simply expressions of desires. So is the same thing true with Sumner? Is there any sense in which a more is true or false or is there never any sense in which a more is true or false? Well Sumner is pretty clear about this. He says that a more or more belief is true within the culture. If the culture says this is moral, then it's moral. It's true that this is moral. If the culture says some act is immoral, then it's false that that act is moral. So for example, in our own culture, we tend to value such things as democracy. We think that some sort of political process involving majority vote is a very good thing. And that that's great here, but that's not necessarily great anywhere else. Some other places, the political process is very different. We have, there's certainly marriage across different cultures and we think that marriage is a good thing, but not every culture values marriage, at least not the same way or some of the things that we do. In fact, our own beliefs, our own standards, our own cultural demands about culture have changed in recent memory and even one's behavior at a wedding that's determined by what's moral or immoral within the culture. We have certain standards here and if somebody were to say, oh, I don't know, spit on the bride and groom, that would be considered a bad thing here. This is a bad thing here. But not every culture is like that. Believe it or not, there's some cultures that consider it to be not only moral and permissible to spit on the bride and groom as they leave, but that the guests should spit on the bride and groom. In our culture, it's perfectly fine to go sunbathing. These in some places, it's fine to go sunbathing. Not every culture has these standards though. Some cultures say it's not a good thing to expose oneself in public and these same way, we all have certain standards. Different cultures have different standards about how you can expose oneself and here we don't have, we have certain requirements that you must be covered up that are not the same in other cultures and our standards of what we must keep covered up are different than other culture. We're much more permissive than some and not as permissive as others. Even as much as one wears when sunbathing, as much as one wears the sunbathing, that's different from culture to culture but even where you can sunbathe. In our culture, if you were to start sunbathing in a graveyard, that would be considered a bad thing. You would be considered to be disrespectful and that you would probably be chased out of the graveyard but in some cultures, not only is this acceptable, it's preferred. There are some places where they say if you're going to sunbathe, if you're going to be outside and enjoy your time outside, you should do it in a graveyard. So yes, there are, there is a sense in which a moral belief is true or false according to summer and that sense is within the culture, within that culture. Outside the culture, it could be different. There's going to be some overlap but the only sense in which we can talk about a moral belief being true or false is within the culture. What about an absolute sense? Is there any way that a moral belief is true across all cultures? Well, this is highly doubtful. I mean maybe, remember what some are saying is that what is moral depends upon when and where you are. You might find some overlap between one or two cultures or even a significant number but there's never going to be something completely shared across all cultures. And even if it happens to happen across all cultures at a time, it's just not going to happen for very long. Now according to Sunder, there's no sense in which something is true, moral belief is true in an absolute sense. It's always true regardless or something's always moral regardless of when and where you are. That does not happen. A moray is true only within the culture. Outside of it, there's no guarantees.  If you happen to go to a culture that says this is a good thing, spit away. You must spit away. If you go sunbathing here, great. Adhere to the standards address and the proper location. If you go someplace else where they say you should go and sunbathe in a graveyard, go ahead, sunbathe in the graveyard. And we have certain standards about what's permissible as far as what's good sportsmanship is concerned. But that's going to vary from culture to culture. Even such things as what's considered to be a faithful relationship, that's going to vary from culture to culture. There's no absolute standard according to, there's no, there's no standards that applies to all the cultures. And since there's no standard that applies to all the cultures, Sumner says there is no absolute sense about what is moral that's only going to be within the culture. So yes, Amore is true only in the culture. It's true, but only within the culture.


Good morning, New York. The greatest city in the world, my hometown and yours. A city made up of millions of stories over hundreds of years. Generations have come and put down roots, formed communities, raised their families here. More New York kids arrive every day, each one of them bringing their dreams, energy and ambition. It is the people who make this city what it is. And if New York is to remain the city we love, we must have places for the people we love. We need more housing and we need it as fast as we can build it. That means affordable housing for working families. It means apartments for young people and places for people to grow older. It means supportive housing for those in need and those in crisis. And today we are announcing our next steps to get there. Because if we do not deal with this housing crisis, New York will no longer be a city for working people, for families, for immigrants or for elders. We cannot let this happen. We must take action now. This crisis has been decades in the making but the reality is here now. There's nowhere for people to go. The stories are everywhere. For some it means racing to sign a lease only to find the apartment snapped up by someone else. Others are forced to squeeze a family of five into a one bedroom apartment for years on end.  And for 60,000 New Yorkers, the housing crisis means more than difficulty in drawbacks means spending the night in a homeless shelter. This is for real and important to me. I live on the edge of homelessness growing up. As a young man in South Jamaica Queens, I carried a trash bag to school filled with my clothes because my mother was worried that we would be forced onto the streets without warning and wouldn't have a change of clothing. Every day I wondered if I would come home to a roof over my head. That was nearly 50 years ago and the problem has only gotten worse. Now the average household would need to double their income to afford the average apartment in this city. In the last decade, New York City grew by nearly 800,000 people but we added just 200,000 homes to our city. It's not complicated. We have more people than homes. This shortage give landlords the power to charge any price they want and leaves too many New Yorkers with no place to go. That needs to change and history is on our side. We used to build things, we can do it again. We built the Empire State Building in just over one year at the lowest point of the Great Depression. 100 years ago, we built 750,000 new homes, more than three times the number of homes built over the past 10 years. Think about that for a minute. But as the decades have passed, the defunction has increased. We impose rules that block new housing or made it more expensive to build and rents went up. In addition, exclusionary zoning and redlining prevented black and Hispanic communities from finding affordable housing and accumulating wealth. We're still living with the remnants of those failed policies today. 94% of families in our shelters are black or Hispanic. That cannot continue. Equity must be a part of the New York story just as it is part of the American dream. And building more housing is one of the best ways of creating wealth and economic opportunity. One national study estimates that the shortage of affordable housing cost the American economy about $2 trillion a year in lower wages and productivity. Our city declared a housing emergency five decades ago, yet we have failed to address it with the same urgency we would any other crises. If our city is to have a true post-pandemic economic recovery, we need to build more. This crisis doesn't have to be our reality. We can do better and we must do better. Today, we are saying yes to more housing, yes to getting stuff built. We are going to build faster. We are going to build everywhere and we are going to build together. This morning, we released a roadmap to a new way of getting stuff built in this city. The Get Stuff Built report contains more than 100 actions that will help us build faster, smarter and cheaper. It begins with changing outdated processes that prevent us from creating the housing we need. Let me give you a few examples. Most new residential builders that require zoning approvals or receive public financing are required to conduct a formal environmental review. These reviews take at least eight months to complete and can cost tens of thousands of dollars, money that gets absorbed into the rent for every apartment in the building. We found that most smaller builders have no significant impacts on the environment, yet every new project is required to go through the same formal analysis. We're going to exempt small housing projects from that review so we can deliver new homes with lower costs. We're also going to shorten the time it takes the city, agencies to review new housing and other development proposals. The process to make zoning changes is called the Uniform Land Use Review Procedure or ULERT. It takes up to seven months and includes input from community boards, local presidents, the city council, and members of the public. Before that process even begins, there's an entire pre-certification process. That's right, the city has a process before you can start the process. The pre-certification has no mandated timeline. It takes two years or more to complete. We're going to make the process faster by eliminating certain requirements. In other words, cutting, red tape, and bureaucracy. Every day my team hears stories of how the existing system is failing New Yorkers. For instance, a small minority owned business wanted to buy a parcel of land and build 100% affordable housing. They wanted to apply for city approval to build 230 quality affordable homes for their community. But they had to downsize to 155 apartments because the city's land use and environmental processes were taken too long and costing too much. The results, 75 families lost out on the opportunity for good homes. It's time to make sure that all rules are not getting in the way of new housing. And the Get Stuff Built plan is how we get there. But we know that building faster only works that we can build everywhere. So we need to start saying yes in my backyard, yes on my block, yes in my neighborhood. No more locking communities out of prosperity because neighbors are afraid of change. We are all New Yorkers. There is space here for all of us. That is why we will push forward with our zoning for housing opportunity amendment. This amendment will ease conversion of underutilized builders so we can create new housing without building from the ground up. It will make it easier for owners to alter and update their property, whether it is adding a family room or an extra apartment, unlocking the potential of tens of thousands of new units in every neighborhood. When we say build everywhere, we mean everywhere. We will invest in housing in all five boroughs starting with two major neighborhood planning efforts in the Bronx and Brooklyn. Today, I'm proud to announce we are going to bring 6,000 new homes to the Bronx with the Bronx Metro-North plan. Four brand new Metro-North train stations are set to open in East Bronx in 2027. And we are going to build affordable homes and create well-paying jobs around them. We're able to do this by making zoning changes in Parkchester, Van Ness, and Morris Park. At least 1,500 of these new homes will be rent regulated through the city's mandatory inclusionary housing program. The plan will create 10,000 new jobs, bringing more opportunities for people in the neighborhood. And we have already begun working with the central Brooklyn community to bring in affordable housing through the Atlantic Avenue Mixed Use Plan. This plan will also deliver commercial and industrial jobs and infrastructure improvements to Crown Heights and Bethesdaivisy. We'll also be working with additional communities to develop even more neighborhood plans in the months ahead. But we can't do this alone. We need everyone to step up and do their part. And that means local, state, and federal governments coming together in common cause. Major projects like Innovation Queens, Hallets North, and Brooklyn Boulevard have already been approved by our partners at the city council. We need to keep that momentum going and bring housing to the communities who need it most. And we need the council to join with us in advancing the reforms and the Get Stuff Built report. It's not just about what we can do in partnership with the city and state. We also need work with our federal partners to increase fiscal resources and change regulation. This means making it simpler for New Yorkers to access section eight vouchers to pay for housing, increasing our tax exempt bonds, and lowering the 50% test. Those terms might not mean much to the average New Yorker, but these actions will make their tax dollars go further in creating affordable housing. We look forward to continuing to work with the federal government in advancing these priorities. We also need to engage the entire city to resolve this crisis. That means including helping the faith-based community play a more active role in building the housing their communities need. For too long, these leaders have been left on the sidelines. That stops today. Faith leaders are our partners in this mission. They see people in need of help every day, people in crisis, people in danger, people who are at risk of falling into the rivers of dysfunction. So much of this is because they need a place to call home. We have been meeting with faith groups to share ideas that will help address the housing crisis and serve the needs of their communities. They bring so much to the table. Many have served their communities for decades or even centuries. They have a strong community presence and deep ties to generations of New Yorkers. But the most important resource our faith groups bring is their resolve, their partnership, and their desire to give stuff done for the community. That partnership is key to solving this crisis going forward. In addition to working with faith groups and other advocates, we will work with Governor Hoku and our partners in Albany on a legislative housing agenda that put New Yorkers first in equity, front incentive. We need to restore critical incentives for residential builders to include more affordable housing in their projects. And we also need incentives for existing building owners to make investments in their units that preserve affordable apartments or make unused units safe and available again. We need to make it easier to convert underused commercial builders into affordable homes and eliminate arbitrary caps on density in Midtown Manhattan. We will also rote to eliminate exclusionary zone and practices throughout the entire New York Metro region. The failure of neighbors on Long Island and Westchester to accept new housing has made the New York metropolitan area one of the most racially segregated in the country more segregated than Birmingham, Alabama, and St. Louis, Missouri. That's not right, but it is reversible. It's time for neighbors to do their part to ease their housing crisis. Our agenda calls for the state to make it easier for homeowners to create smaller accessory apartments like basement apartments. And we want to change outdated rules like parking requirements that prevent housing near transit hubs. We want to thank Governor Hoku for our leadership and support on this critical housing agenda. As the governor said last week, there's no kicking this can down the road. We've tinkered around the edges enough. We have failed too many people for too long. It's time to build the next generation of affordable housing in New York City. Experts have proposed different numbers, but everyone agrees to address the affordable ability crisis. We must double the rate at which housing is built in the city. It's a major task, a major ask. But I did not become mayor to climb a hill. I became mayor to climb a mountain. And I want every one of you to climb it with me. Today, I'm issuing a call to our partners in the city council and our colleagues in Albany and in DC to the development community, nonprofits, faith leaders and neighborhood advocates. Let us work together to meet the need for 500,000 new homes over the next decade. This is our mission, our moonshot, a bold effort, a must-fire ambition and inspire teamwork. Because teamwork is the only way we get this done. We need everyone doing their part to reform our data laws, expand incentives, increase coordination, build, build, build. And we must start now. We have already made significant progress this year on several fronts. We have committed $22 billion for housing. The largest investment in our city's history. And we release housing our neighbors, our comprehensive blueprint for housing and homelessness. We are building more deeply affordable housing for the entire city. Since the beginning of the year, we work with the council to approve more than 12,000 additional homes. And we recently announced that the largest 100% affordable housing new development in four decades will be coming to Willis Point and Queens. Most importantly, we have been taking care of the housing stock we already have. For decades, we have under-invested in NYCHA, leaving crumbling infrastructure and aging utilities. In partnership with the state, we fought for the NYCHA trust so that residents could have the safe, high quality, affordable homes they deserve. But we need to do more. How we respond to the crises will determine what kind of city we become, a city where people struggle to make ends meet, or a city where everyone has the chance to reach their potential. In moments like this, I think about my mom. She was a single mom who wrote two jobs in order to look after six children. She created opportunities for us so that we could live our American dream. But she had to do it on her own because the city was not there for her. No New Yorker should struggle to keep a roof over their head like my mother did. Safe, stable, affordable housing cannot be a privilege. It is the foundation of a prosperous society. The city was built on the bedrock of opportunity, not just the opportunity to work here or pass through, but to live here. That is what makes New York City possible. New people, new ideas, new cultures converging here in search of a dream. The best people in the rural and the brightest city on earth. If we want to remain that city, the economic engine of America and the most diverse community on the globe, we must get stuff built. Not for the few, but for the many. Brick by brick, block by block. This new city will rise again together.


Hello everybody welcome back to the class today and we have started with the water soluble vitamins in the previous class and seen the first water soluble vitamin about the thiamine how it plays an important role in the body and how the deficiency causes so much of disturbance in the body. So, let us see the next water soluble vitamin which is the riboflavin and this is named as vitamin B2. So, the functions of riboflavin is it acts again just like thiamine it acts as a coenzyme for metabolism. So, it participates in many energy yielding metabolic pathways like the fatty acids are broken down and burn to energy like many other vitamin B. Riboflavin helps the body to metabolize carbohydrates proteins and fat and riboflavin also protects the health of the body cells and enhances the function of some of the other B vitamins also like niacin and vitamin B12. Now deficiency of riboflavin causes stomatitis and this is also called as the air riboflavinosis that means there is no riboflavin in the diet. So, this causes painful red tongue and sore throat chapped with the fissured lips which is called as chelosis and inflammation of the corners of the mouth which is called as the angular stomatitis. You can find scars in the corners of the lips and there can be oily scaly skin rashes in the scrotum, vulva, filtrum of the lip and the nasolabial folds. So, the eyes can become itchy, watery, blood short and sensitive to light. So, this is how the cracked lips look like which is called as chelosis and you can see all these cracks and the tongue also there is crack and it starts bleeding. So, and you can see the corners of the lips being cracked and becoming ulcerative. So, which is called as angular stomatitis. Now, deficiency of riboflavin due to interference with iron absorption riboflavin deficiency results in anemia. So, it is these cells when there is riboflavin deficient they look normal cell size and normal hemoglobin, but they are normo-cythemic. So, that means the volume of the RBC cell is decreased. So, this is distinct and from anemia which is caused by deficiency of folic acid or cyanocobalamin or vitamin B12. These two vitamins also cause anemia where the RBC does not mature and it remains as a megaloblast. So, the size of the RBC is increased in its volume and deficiency of riboflavin during pregnancy it can result in birth defects including congenital heart defects and limb deformities. The various symptoms of the deficiency of riboflavin you can see that you have sore red eyes, then angular stomatitis in the mouth, the glossitis of tongue, then key losses of lips there are cracked and start bleeding and scrotal dermatitis. Now, food sources of riboflavin the rich source is milk, but it has to be stored in a dark bottle when it is exposed to sunlight riboflavin gets oxidized. Then they are present in ready to eat cereals, then oyster, yeast, vegetables like green leafy vegetables then so it is very sensitive to sunlight and it should be always stored in an opaque plastic container or in a dark container or it can be wrapped with a paper so that sunlight does not affect the riboflavin in the bottle. Then food sources you can see recommended dietary elements for riboflavin again 1.1 milligram for women, 1.4 milligrams per day for men, average intake generally is above recommended dietary elements for a person who takes balanced diet and toxicity is not documented no upper level. So, the third vitamin is niacin which is called as vitamin B3 so this is also called as nicotinic acid or nicotinamide and this again acts as a coenzyme and needed when the energy is being utilized. So, synthetic pathways require niacin especially for the fatty acid synthesis just like the riboflavin. Now, this riboflavin it protects the health of the skin cells and keeps the digestive system functioning normally and it is also required for metabolism of fat. So, the large amounts of niacin can help to lower the LDL and raise the HDL LDL is supposed to be the bad cholesterol and HDL is supposed to be good cholesterol and also the triglyceride levels and cholesterol levels increase in the niacin deficiency. Now, deficiency of niacin leads to a disease called pellagra we also call this disease as a 3D disease or sometimes 4D disease, but generally the fourth D is not very common. So, 3Ds are dementia, diarrhea and dermatitis and this dermatitis is the skin rashes which becomes worse when the body is exposed to sun whatever part of the body is exposed to sun. So, and this occurs in 50 to 60 days and occurs because of the symptoms will be poor appetite, weight loss and weakness and the fourth D which I was mentioning is death when the niacin deficiency is not taken proper care then the ultimate result is the death. Now, pellagra it can be prevented by adequate amount of protein intake. Why protein intake is because the protein the tryptophan is an amino acid which is an essential amino acid from protein and every 60 milligrams of tryptophan is converted into 1 milligram of niacin. Therefore, if you give a protein rich diet naturally you get niacin from the tryptophan then enrichment act of 1941 says you have to give the good protein diet then reach epidemic proportions of the deficiency have reached the southeastern US it was in 1800 to 1930s then they have found that when you give protein rich diet niacin deficiency is decreased. Pellagra looks like this all this area this which is exposed to the sun is the dermatitis you can see it becomes very dark and the there is symmetric appearance of the dermatitis on both sides. So, it looks like a necklace here and you can see both the hands which are affected by the dermatitis. Food sources of niacin are enriched grains ready to eat cereals then you have niacin in beef, chicken, turkey and fish asparagus, peanuts then but it is heat stable so very little cooking losses occur. 60 milligrams of tryptophan can be converted into 1 milligram of niacin so from this we can need about meet about 50 percent of our needs therefore, you give them a proper protein diet 50 percent of niacin requirement is met and niacin in corn is bound by the protein so soaking the corn whenever corn is eaten in large amounts niacin is not available because it is blocked. So, soaking the corn in alkaline solution like lime water will release niacin. Food sources of niacin you have the meat, fish, poultry all the non vegetarian foods have very good amount of niacin then nuts and eggs and milk. Now, recommended dietary allowance for niacin again niacin is related to energy metabolism just like the thymine and riboflavin therefore, the requirement of niacin is again dependent upon the energy requirements according to that for women it is recommended as 12 milligrams men it is 16 milligrams so about 20 milligrams on an average will be sufficient and upper limit is 35 milligrams and there is some toxicity with niacin which results in headache, itching, flushing, liver and gastrointestinal damage. Now, mega dose can lower the LDL and triglyceride and increase the HDL so whenever an individual has increased levels of LDL and triglycerides and low levels of HDL niacin supplementation can improve the condition in that individual. This is about the riboflavin and niacin their food sources and recommended dietary elements is what happens when the riboflavin deficiency occurs what happens when niacin deficiency occurs and what about the excess? Excess generally does not cause any symptoms because all these are water soluble vitamins thank you.


But thank you to those who love me and support me and know my morals and my intentions and what I wouldn't do and all that kind of stuff. There were like 50 things wrong with what Tana Mungu just said in that 15 second clip and we're about to talk about it. What is up everybody? This is Chris from the Rewired Soul where we talk about the problem but focus on the solution.  So sometimes what I like to do is take things going on in the community and take those and use those as lessons so I can help you kind of assess your life and see if there's areas where you can improve your mental health. So for any of that kind of stuff make sure you subscribe and ring that notification bell. And real quick plug, in case you missed the announcement, I am now over on Twitch. Please, please, please go follow me on there.  And I had a great conversation today helping somebody out with some of their mental health issues. So go follow me because while I'm still small, we get some one-on-one time baby and we could talk about stuff. But anyways, I am really worked up right now. I was in the middle of editing a different video and my girlfriend sent me some tweets and some Instagram stories from Tana Mojo. And I'm like, okay, we're talking about this now. All right, so like the title of this video said, Tana Mungu is in denial. All right, and this is important. Like I get it. Okay, let me talk about my personal experience. I was in denial for so long. I played the victim for so long. Why is everybody so mean to me? Why is everybody out to get me? Why, why, why? I just don't understand it. Why can't people just be nice to Chris? And it's because I completely, completely lacked self-awareness. And this is Tana's biggest problem. So I've been waiting to kind of put together a lot of information and do a video about like has Tana Mungu like changed since TanaCon. And the answer is no. But like this got me so riled up that I needed to make a video about it right now. But this is something that you might be struggling with. Like you might not realize why people don't like you. This can be your friends. This can be your family. You might not understand why people are cutting you out of their lives. So this is why self-awareness is so, so, so important for everybody. Because until I started to see all the harm I was doing to others and putting out into this world, I was never going to improve my mental health. Like I was sitting in this ignorance that was destroying me mentally. And it made me play the victim.  It made me angry, upset, resentful, all these negative emotions. So just by repairing that part of my life, my life has gotten better. So you might be wondering what the heck is going on. Alright, so supposedly Tana is making a video talking about all this stuff. But from what I gather, she had some insensitive tweets that she had on a different account. That count is no longer around. She said a lot of stuff on Twitter today trying to justify it and stuff like that or not justify it. But make, I don't, yeah, make excuses. That's what I'm going to say. Alright? And like it's terrible. Like she plays such a victim and we have to stop doing that. We have to quit playing a victim. Like you are not taking responsibility when you are playing the victim. So this tweet right here, let me just read one of these tweets. So she says, there's nothing else I can do to make people not cancel me or hate me or assume I'm never going to make a mistake again. I'm a human. Just because I have followers doesn't make me any different or perfect. I am truly sorry for the things I did do and say if they upset anyone. Like just in that tweet alone, there's a million things wrong. Okay, so first off, like, okay. By the way, if I forgot to put this disclaimer at the beginning, but any of you children out there, like there's going to be some swearing in this video.  She made a song. I don't know if she wrote it.  All right. So like, like, okay, so something that we should all do is look at different aspects of ourselves and know when to lean into them. Okay.  Okay, cool. I kind of lean into that while I'm trying to work on my weight and things like that. I'm not in denial about it, you know, but those are things I'm trying to improve.  Don't lean into it even more and write a whole song about it. Like Tana has done absolutely nothing to show us that she is improving as a human being. All right. And like this is such a cop out right here. And she says this constantly.  I'm a human. Like what I was talking to my girlfriend and her best friend Shelby in our group text. I'm like, this is such a cop out. Like, could you imagine if a lawyer, a lawyer, their only defense when like trying to like defend like somebody accused of murder just saying, Hey, they're only human. They're going to screw up. Like that's not a good excuse. Like you guys, we got to get rid of that excuse. Oh, I'm a human. I screw up. Like there's a balance that comes with all of this stuff. Okay. Like, yes, you're never going to be perfect. But that doesn't mean you can't work on certain areas of your life. Like we all make mistakes. That's cool. But you don't just keep doing them and just say, well, I'm only human.  You know what I mean? Like in Tana's mind, I assume that she's thinking like, Oh, well, this is valid. I'm just always going to screw up and stuff like no, no, you need to be a better person. All right. So now let's go back to her Instagram story and let's break it down. Hello world.  And I think that I need to explain everything. First off, I feel bad going hard on Tana. Like she just lost Mac Miller, but I feel, I feel kind of like, I don't know. I don't know. Like I'm very empathetic, sometimes too empathetic. That made my video about like, yo, chill out on Tana. Let her grieve, but she just did the no jumper podcast yesterday. I haven't watched it yet, but we're on the street is she talks about Mac Miller and their relationship and stuff. I'm like, this girl is just one bad decision after the last. Like when everybody assumes that you're just bringing this Mac Miller stuff out to light because, you know, you're trying to get attention. And then you jump onto a podcast to talk about it. Like, girl, like, oh my God, I don't know who her manager is. I don't know if she has PR, but like, holy crap, make better decisions. But anyways, let's go on. No, I say this 24 seven. I swear to God, I'm going to make a movie about it. But like people put people on these pedestals with a bunch of followers and they expect you to never make mistakes. And it's just, I don't want to be that. I'm always going to make mistakes.  But if you follow me and. Okay, here's another issue with Tana Mojo. Okay. She she tries to act like she's trying to be a better person and she's not because she's also in conflict with her own self. Okay. Because she always says this, don't put me on a pedestal just because I have followers and subscribers and that. And this is one of the issues with YouTube culture. It's even the issue with, you know, just a celebrity culture in general, like there's not like a training course. Like, listen, here's going to be some fame. Here's going to be some money, right? But along with that, you're going to be influencing a lot of people. Like that is part of the package. That is part of the package. So what she's doing by constantly doing this is, you know, she's making an excuse for herself to keep screwing up over and over. Don't put me on a pedestal. I'm just a human. I'm just a human. And like, I get it. I get it. People are going to screw up. People are going to mess up. I get it. People are human. And I know this sounds contradictory, but it's important to not use that as an excuse to keep being a bad person. Like I'm going to dive more into how there is just solid evidence that Tana Mojo has not changed or learned anything from the Tana Con situation. And love me and know me. You also know my character and my morals and what I stand for. And I stand for, I like to think what is right in this world.  And that's what we're going to do. So... Okay, okay, okay, okay. So like, I'm not a huge Tana Mojo fan. Like, I don't watch all our videos or anything like that. But here's something that I see people do a lot. And this is where you got to take the situation and ask yourself if you're doing the same thing. Like, you know what I'm stand for. You know I'm a good person. You know my morals. Like, what? What? I made a video that I'm linking up in the info card and it didn't get that many views because I didn't put like a famous YouTuber's name in it, right? And I get that. I get that's how it works. You're on YouTube, but you need to go watch it. I talk about how your actions speak louder than words. Like, she's like, you know my morals. You know my character. No, we don't. Like, what do you do? Like, what do you do? Like, I made a video a long time ago that got me a little bit of flak. And it was called bare minimum parenting, right?  And it's like, just because you like feed them and provide them with a house, like that's the bare minimum. That is literally the bare minimum. And like in somebody like Tana's mind or a lot of our minds are like, well, I don't like rob banks and I don't murder anybody. So like, you know, I'm a good person. Like, what? Like that doesn't make you a good person just because you're not doing those things.  But if you've been following me for a while and you know my character and you see something that's just outlandish, like. So by the way, this is a, this is a YouTuber trick to manipulate you. Okay. And the famous words of like Bobby Burns, this to manipulate you. Okay. And I'll tell my girlfriend about this. Like, she always says like, you know what, I'm just going to make this YouTube video. I'm just going to be honest and it's going to get demonetized. But that's just because I care about you. Like, no, that's, that's, that's a trick. A, because YouTube doesn't automatically demonetize people just because you're cussing. And B, YouTube ad revenue is the least amount of money that she is making. All right. She, she has other revenue sources. So something that they say to try to manipulate you into thinking they're being 100% real and honest is by telling you that, oh, this video is going to get demonetized. So yeah, I'm just being real like, no, because they don't care that much about it. And there's still a possibility that they'll still get ad revenue from it. So yeah, I think today is a combination of me making some mistakes and needing to own up and apologize.  And I just, I want to explain it all in a video and apologize. And just real quick, that there's just her, you know, the world's out to get me. Like when you wake up in the morning, like I used to struggle with this. I used to wake up and I literally thought that everybody in the world woke up. They're like, huh, man. How am I going to screw Chris over today? Like talk about being self-centered. You know what I mean? But yeah, I'm going to go back to resting and working and kind of being off the grid, because I just have not been in the right headspace to be in this toxic media world. But thank you to those who love me and support me and know my morals and my intentions and what I wouldn't do and all that kind of stuff. So there we go again. Okay, so she ends it with those of you who know my morals and my intentions and my character. Like, like, I don't know if I'm missing something. Okay, again, your actions speak louder than words.   Like, am I, am I missing something? Am I missing something?  Like, what are you doing? Like, what does Tana do?  Like, in her last video that she made, I watched like the first 10, 15 minutes before I was just like, I can't handle her that long. Right. But like, within the span of I think five or 10 minutes, she acknowledges that she has a very young audience. Okay. Like under the age of 15, under the age of 14, she has a very young audience. She acknowledges that. And then she goes on to light up a joint in front of like, yeah, we do know your morals. We do know your character. We do know. And one of them is, is that you do not care at all. Tana, you don't. So like, I'm, I'm very heated right now. And in my next video, you'll kind of understand why I'm either going to upload it tonight or in the morning. But like, I want, I really, really want you guys to understand this. Like, you can't run around in this denial and lacking self-awareness. Like the best thing I ever did was just write down on paper, like all of, all of my issues. All of the bad things that I do. And I'm like, oh my God, I'm not nearly as good of a person as I thought I was. You know, like that is so freeing. It is so liberating. I work hard every single day to be a decent person. And I know, I know that my actions speak louder than my words. I can't just come out here and feed you my audience. This, these lies like, oh yeah, I'm just a good person. No, I try to show you. I need to tell you I am because I try to show you, you know what I mean? But anyways, let me know your thoughts down in the comments below. Like, if you, if you are a Tanimojo fan, if for some reason Tanimojo fans watch this video, please tell me the good things that she has done to define her good character. I am just dying to know. All right, but that's all I got for you today. If you liked this video, please give it a thumbs up. If you're new here, make sure you subscribe and ring that notification bell. And thank you to everybody supporting the channel over on Patreon. You are all amazing. And don't forget to head over to the rewired soul shop right there. Me and you can be twins. Get the same shirt. All right. Thanks so much for watching. Actions speak louder than words. I'll see you next time.


Hey guys, how you doing? This is your boy Rich, and I'm here with RichTVLive to bring you the news. Like usual, the countdown to cannabis is 35 days, 16 hours, 6 minutes, and 13 seconds away from history in Canada. It's true. Recreational cannabis will be legalized in Canada in 35 days. And the markets for cannabis stocks have been on fire. Specifically, the picks that your boy Rich is focused on every single day within our community. It's funny, just yesterday I talked about how our rural cannabis is going to go up 100%, and surprise, surprise, it's a strong buy everywhere on all the indicators and up 4.43%. In addition to that, all the picks that your boy Rich keeps bringing every single day just keep going higher. And a few of the picks that I've been looking at, including new strike brands, one that I own, one that I think has so much potential, is so undervalued right now. It's silly, okay? And it's at 76 cents. It's up 8.57%. It's a 64% buy on bar charts. With the strongest short-term outlook on maintaining the current direction, I think it's going to blow. I'm telling you guys right now, I think it's going to blow. They just announced that they have qualified to go on the tier one of the Cannabis Index. Let me just remind you guys, the tier one is this tier right here, okay? You can find all this information here on richtvlive.com. Go to stocks, hover over stocks. Everything is there, okay? This is new cannabis ventures, tier one index. Let me show you who's on tier one. The Canadian Cannabis LP Tier One Index represents the publicly traded market for companies that are currently generating quarterly sales in excess of 4 million. Look at the companies here. Cannabis growth, $66, Aurora Cannabis, $8.69 up 5%. Your boy Rich called that. Aphria at $21.52 and Cantrus Holdings at $11.88. And now you're going to add little old Newstrike brands at 76 cents. You're going to add them to that list. And you're telling me Newstrike brand should stay at 76 cents. These are the opportunities of a lifetime. These are the gifts from the gods. So if you can just dream, if you can dream, people call in your boy Rich all the time, even in the middle of a video. I do have the hottest ringtones in the galaxy. It's true. Yeah. Yeah. So, you know, don't call me when I'm making videos.  So right now your boy Rich has the hottest stocks in the universe. And Juju International Cannabranz is on fire. Look at all those strong buys. Strong buy, strong buy, strong buy, strong buy, strong buy at 17.5 cents up 25%. Congratulations to my boy G for getting involved in international Cannabranz, which is also involved in the Marley brand, the Bob Marley brand. It's true. Another one that is on fire today is Relentless Resources. A new one brought to us by Nick, one of our members. You are a scholar, my friend. Relentless Resources up 23% again today. People within our community are winning. If you're not winning, you're not watching. If you want to join the Rich TV Live community, send me an email to RichTVLive at gmail.com. I will take a look and I will, if I like what I see from you, tell me why you want to join the community. I will bring you into our WhatsApp group where we have 24 hours, 7 days a week stock picks. I'm not kidding. It's insane. It's the hottest group chat in the universe. We have all the picks first and your boy Rich predicted Aurora Cannabis yesterday would go up 100%. We're well on our way. It's a 40% buy on bar charts. It is starting to build momentum and we are up 4.41% today at $6.59. I predicted it would go to $12. Let's see if your boy is right. If you like this video, please smash the like button.  It's a one-stop shop and we are 35 days, 16 hours, 1 minute and 7 seconds away from history in Canada. This is your boy Rich. If you're not winning, you're not watching. Now remember, RichTVLive is strictly for education, entertainment purposes. Always do your due diligence. Always do your research before you invest in anything that we talk about here on RichTVLive. Now I know we have all the winners, I know. But you still got to do your due diligence. But yeah, we're pretty damn good. I think we're the best. If you think we're the best, smash the like button. Comment down below. Let me know. I'm out. Peace.


Hello, Pop Kettle On, Cracker Beverage, Twist, do what you want, do what you need to do, settle down and come on an adventure with me. It's going to be a long on this because it's been a while and it's good to see you. Wild raspberry, I love it, delicious, oh in fact, yes. This is where I'm heading up into this valley and then we'll see if we can get on one of these tops for tonight for a wild camp. Depending on what the weather does, we could always stay down in the valley if the winds pick up or it starts to rain or whatever. Alright mate, come on, off we go. Can I see it? Good lad, see you later. Oh, look at that, look at it, come off it man. Bidon again, I've missed having a bidon mate, it's emotional. This is just a little false summit, I know this from the OS maps, there's a hell of a lot more to go behind here so let's carry on draining the old fluids out the forehead and back. That's it, that's me, officially up at mountains, away from all humans, that's it. We've climbed up here, the roaring waterfalls have given way to this lovely babbling stream of a thing. The acoustics are simply to die for guys. Chef's kiss on the acoustics and it's just crystal clear, I mean, you could, I mean that's deep enough to have a look at how inviting it is, you what? Can you see? This is a good area actually mate, I could camp here. I'm in a little private swimming hole, that's a maybe, that's a maybe but I want to get some more kilometres under me, under me trotters so... On march on I can always march back, if I don't find anywhere better than that. In my noodle I think I want to go up there, right onto the tops but there's something quite peaceful about that being down in this valley, it is a bit marshy though so I can imagine when wind drops off and when the time comes, Midge Festival. Medic! Bog Myrtle, just gone up to, oh no, up to shins in its own boot. Bog Myrtle, oh no, oh well, that's the game I'm playing in it, full squelch on look and knees with these socks man. Look at all the gubbin, there's that, I've taken some drying out but I made the call, I was going to wear my Altras, Altra 5s with just some trill running socks nice and light but because I thought I wasn't going to get too wet, well I thought I wasn't going to get bog myrtle but I did so just deal with it now. Deal with wet foot, there's more to come is there, probably, look at it. It is nice, nice and boggy because you wouldn't want to have it all your own way would you, you need to have a little bit of a wet foot or something. How am I going to get across here, across these stones look, if you come with me just in case I stack it, I'll work though because look, gazelle. It looks like a path, I'm enjoying this man. As I say I have a loose idea of where I'm going but I'm keeping it open so if I see something nice or, you know, get distracted I'm just going to follow my, follow my instincts. Just leave myself open to spontaneity which is what is just, it's a lovely feeling man, a lovely feeling. To be able to aim to be a girl where I want, where I'm going to go and where I'm trying to go is up here. There should be a path that cuts all the way up to the top of there and that's what I'm going to aim for. There's a turn up there and although it is beautiful in this valley where the sun, the sun's pretty much gone now behind these mountains and that'll be it.  La glorious. Here we go, look at this, there it is look, you load of effers man, right in my path. Film it in case they charge me, just in case they've got any last words. I'll go right into them innit. Have I got bends? So what? It's been a while since I've, it's been a few years actually since I've manually logged a cow off.  That's not to say I haven't sparked a few that have, you know, they've been down for a few minutes. One of them was down for a few days but the vet came out and sorted it. But an actual notch, like a, an RIP, it's been a while mate. I pull my punches and I normally just lead with left elbow because the right is, the right's just sending them to abattoir. In the sky, look at them. No harm done lads, no harm done. All the way out here as well, there's nothing real talk, hey little birdie, real talk, if they wanted just to do me, they could. And there's nothing much I could do, I've got no signal, no one will probably be through here for a while. They could just spend some time and just bury me. Just bury me in like cow part and just trod me into the floor. And that would be the end of me. Although do you have me garmin in reach mini which I could. So they could find it, you know, come and find bit to me. See you later, it's obvious we're not, we're not beefing are we? No pun intended but we're all good. I'll go this way through this bog, no harm done. Oh it is boggy as well, no harm done like. That's it innit, pace and love stop to do little. I'm hoping there's going to be some sort of path soon, so they'll have to keep having this wet foot thing going on. When I get to here, because it's sort of bottlenecks that there'll be a well trodden path, because it's the only way really over this valley because it's all too steep. Hopefully there'll be a decent path up and over and I can see the sunshine up there. River crossing, might work. I've come all the way through here, up here, that was a bit of a steep bit and then looks like a bit of a scramble through here. You've just got to sort of make your own way, pick a route through, it's exciting. And the temperature's dropped, so I'm sorry if you can't hear me, that's how it is. Also the clouds coming in a little bit, I don't know what that's going to mean. Maybe a little bit of wet, I've got me waterproof, so we're right. This is some kind of flat bit, top, whatever. Oh man, it's opening up, look at that. Is the avinit, is, or is the not avinit?  I'm going to keep going. Who cares, I mean, let's get down here, see if I can wind. I'm up here for a few days, I've got enough food and whatever, enough rations so I can just, if I want to go over there, well I can and I will. I'm down the other side of the valley now and that wind has dropped right off. There's a tarn down here and I thought to myself, I'd look at map and I thought, you know what, it's been a while since I've camped by a tarn, I camped by that tarn and then even just from back there I can see at least five tents, all brightly coloured tents, all the same tent as well. Bang in the middle of this island and I don't know what it is mate. This is mid-week, this is supposed to be a little mid-week treat where there's not going to be many people but all beauty spots now, like the main beauty spots, even mid-week you just, really, you just don't get them to yourself do you? Job's done, job's done, because they're all sort of identical brightly coloured tents I'm guessing it's probably the Duke of Edinburgh, so just some young'uns doing a bit which, good, can't grumble at that can you? All right Bonnie lad, don't make any rash movements mate, because that's a bit of a, especially you young'un, it's a bit of a steep, steep on that, you don't care anyway, can't have heard rumours. Seven tents, just from this angle is probably more at this side, that's a lot, lot of people camping out, fair do's, loom for a little lad. Don't look like I'm going to have a beautiful spot to camp with views and stuff, because the wind is picking up and you can see all this cloud cover coming in, so I don't want to keep going, so I've just got into this, it's like a delve here, delve boy, and I'm hoping this gives me protection from any heavy winds that come this way, just want you to get down here, it's not too bad. You do one of these I think, you need to don't you? There it is. So much for getting drawn up and all that, I don't care though, I'm having a good one. It's so nice to be in tent, hey up midges. I've got to close this. So I just got tent set up, chucked out stuff in, and then I went and filled the old water filter. It started raining and wind was coming down, so there's a little tiny body of water down there, it's like an infinity pool, it's amazing.  A bit hammered, starting to get a little bit of summit to another. That one's worse because it got wet early doors, so it blisters on there, look. Early doors wet to the one, a bit drier, just a bit red. It feels good to put some miles in, to feel tired and to feel like I've earned this man. Right, let's get some food on go. Two water bottles, I'm just using these, just got them out when I'm recycling, look. They fit perfectly in the side of my bag, and it's perfect for now. Carries, these are 750ml each. Gas, little towel at the bottom to stop. Top tip, if you put it in that way, into your metal cups, you'll get a rust ring all the way around it at the bottom. So I'll just keep using, cutting bits of, this is an old camp towel. Alright mate, is that boring? It is pretty boring, won't it? This is an old camp towel, see ya! Could handle it, could ya, try to get out. Tough, you're here for full duration, I'm afraid. So where was I? Oh yeah, camp towel, put that in there, look. And then it doesn't rust, and you can use it to dry it with, whatever. Port stand, because stability is key. When you're out and about, as you lot don't know, rolling all over, shant, sorter windmaster. Am I getting peppered by mejitos? I think I'm alright. Hey, look at that. Come here. It's spider with, come here boy, boy see? You don't want to know, look. Can't be bothered with him, keep it. Here it is, look, the Soto Windmaster. I'll leave a link below to everything that you see me using here. About that much, you don't need too much. You having that? Not about ten, whoa! Took another time, at all. Real, done mad. I'll leave a link below to these as well, I've got a discount code for ya. I'll leave it below. What is this? Creamy pasta with pork. Let's get into it, man. Right, where's Phil Neville? Where is Phil Neville? And you can use your little towel to hold your hot handles. Top tip, top tip. Doesn't matter, does it? Ow, ow, ow. There you go. Don't use much water at all, really. Right, don't spill that, cos that is tears, innit? If you spill that, you're crying. A ziplock bag for litter. It gives you bag clean. Turks, titanium, long handled spoon. If you don't know, now you know. Smells good, looks bad. Give it a good stir, no one needs them little flavours. Some dry, grit bombs at the bottom, don't they? Fasten it up. There's eight minutes. Eight minutes of time, you've got yourself a meal there. Let's square up, square away. Forecast was wrong there. Hopefully, it's okay tomorrow. I want to do some wild swimming. In fact, I'm going to do it anyway.  Get it. That's one of the reasons why I came out, is to get a bit of wild swimming done.  I know you are. The battery's going to go as well. Tragic, tragic. Oh well, the battery's going to go, but that's life. Secondary tear station. It's a great little touch. Don't even need a knife. I'll have to show you as well, but I'm running out of battery. Who cares, mate? Who cares? I'm getting into this. It looks, you know, it's not going to win any awards, is it? It's pasta, isn't it? Well, yes, it's pasta. You've seen it. It's stunning. I'm having it. I've not been... Oh no. You're not going to stay there, are you? Do you want to have this checked later at another time? I can't do it, mate. I'm too hungry. I'm too hungry. Shall we check? I'll check to you another time. I can't do it. Put you down there like that. Where have I been? I hear nobody ask. Hang on. Before the battery goes. I've just been ill, mate. I've just been poorly. I started to feel a bit bad. Well, I was out camping with my mate Joe last time. And then that night I got home and I was just, that was it. Wiped out with COVID for... I reckon like two or three nights of solid light couldn't get up bed. Or two or three days, sorry, I've not been able to get up bed. Agony just absolutely ruined me. So, don't know, absolutely came me. And then I was testing positive for like 10 days. So, I had to like self-isolate it right. It just turned my, turned my logging inside out a little bit. So I couldn't make any videos or do anything really. And then when it, when I came out of other end, I just wanted to do a lot of spear fishing and diving and stuff. So I've just been doing that. Tried to do some filming but none of it really worked out. Just haven't been feeling it. What can you, what can you do? You've made a conscious effort, not to. Right, right. Don't pressure yourself because you're not well. It'll just make yourself all sad again. So, I had a little break just to heal myself, which I did. And I feel, I feel loads better now. I'm back. And it's up rain. Look, do you hear that? That's nice. A nice rain, that's nice. Wasn't forecast but we'll have it. So yeah, I'm back now. I'm back. Got lots of stuff planned. I'm going to be churning out the content. Not churning out the content but I'm going to be doing stuff and now I'll film it. That's okay. I guess churning out content but it's more doing stuff that I want to do. And then as a byproduct we'll film it. So good that mate. So good. Anyway, thanks to everyone who, who messaged me telling me out, you know, asking how I was. Saying get well soon. It's very much appreciated. Yeah. I've still been doing like Instagram stories and stuff like that. You can follow me there to keep up to date with what I'm having for tea and stuff. I love a bit of rain on tent, man. I'm going to eat this, blow me back with some, I'm just going to chill out. Me feet are feeling it. I wanted to bring some at self-standing, which this is with the ground sheet. I didn't want to rely on my trekking poles. So, and I wanted to see what this tent would be like for long distance hikes. It's pretty good so far. But I've saved weight everywhere else. The sleeping bag, it's my summer bag. It's the Van Gogh Ultralight 350. Not much to it. It's a bit of a Rizla really. The Thermarest Neoair UberLight. Super light weight. I've got my Trek Holy Dupiller, then I've just got my Schmargove at the top. It feels nicer. Feels nicer on you. Well, I was going to show you. That's about it really. I could give you a full rundown of what I brought with me. Just a merino wool layer of top and bottoms. That's it. And a down jacket. That's me for heat. Callum blades. I'll leave a link there. Look at Instagram. Two kind mate.  Do you want it? And I said, that's very generous of you mate and kind. Thanks very much. The idea being that it is light enough to take on the long distance trips. You can see there look the layers. I can't really see because there you go. See how nice that is. Lovely finish on it. Full tank. Lovely on it look. But it's small. So it's only small. Perfect for this sort of camping. For this sort of camping you don't really need a knife. But best to have one and not need it than to need it and not have one. The weather's not good enough to be doing any sort of photography or time lapses or anything. So I'm just going to listen to my audio book and chill out getting early night. Unless you want to just chill out with me and listen to the audio book. Get in here. Nah. That's it man. Unless some magical or tragical happens. I shall see thee on the morrow.


These are my good friends Dominic and Dana and together we're going to ride bikes around Western Cuba. Who wants to ride bikes? Where'd you get there Dana? I got a good luck flower. I think I'm going to need it. No. It's perfect. No, it's really sweet. The guy that owns this place, he gave me my playa name Boina Dana and he also gave me this flower. We are getting packed up slowly. We've been starting most of our days at 9.30 which is very leisurely and we're going to have a lot of fun, right? Yeah. That's what we do every day. So we're going to do it. My voice is all messed up. It's another beautiful day to be riding a bike. Today we're going to Las Terrasas, about 80 kilometers. We're going to run into some hills. It's going to be beautiful like every day, sunny, no clouds. Everybody's in good spirits. Cuba time. Buenos dias. Lots and lots of sugarcane. More sugarcane than I've seen on this entire trip. How do you think they make those mojitos so nice and sweet? Even or not, but we are on the carretera central which is one of the main highways, as you can see. Not a whole lot of traffic. It's a nice tranquilo Sunday morning.  I don't know where they're going. Maybe church. It's not all that religious of a country. So they might just be cruising just for fun. Buenos dias. Time for a little cookie break. One of the best parts about riding on these roads is that everybody else is on these roads doing business. And there's the cookie guy riding his bike down the road and he's got a whole basket full of mantekalos, which is kind of like a butter cookie. Really simple, good. Peso each. Some nice energy. And off we go. Ella says that they are the best cookies we've had on this trip. We are now on the Alto Pista. This is the main main highway. The other one earlier was the other highway. This is the main one. And as you can see, it's still pretty devoid of traffic. There's definitely more traffic. But not a lot. We're going to be on here for 15 kilometers and then we're going to get off and find some smaller roads. Pinia y coco, no? Alka zeltse. This is tropical alka zeltse. This juice right here is coconut and pineapple. And it is pretty much heaven in a little glass. We're getting closer. We're getting so close. The day is turning out to be pretty challenging, pretty much. What we thought it was going to be. A couple of really steep mamas and then some up and downs and up and downs. Nice job. We're here, first stop, ice cream. Okay, here's the thing, Ryan. When we talk about the terrain of Cuba, when I looked at it on the map, it was flat. And then we got here and it seems to be, every single time it's flat, you guys lead me into the hills. By hills, I mean like for real climbs, like steep climbs. So we have decided to leave Las Terrasas. It's not quite what we thought. We were hoping for a nice quaint Cuban village and it kind of is, but it's more of a Cuban tourist Disneyland town. They did have good ice cream and it was cheap, but we're going to carry on a little bit somewhere else. So the tricky part with Cuba is if you pass all the Casa de Renta, the Casa Particulares and you come across a smaller town that doesn't have any, you can't really stay there. So we're going forward more. So we're going to go do another 20 kilometers to a bigger town, which we think we'll have some Casa de Renta. This is definitely our biggest day. Dana, how you doing? We're not lost. We're just going a different way. Hey, it's a camera. Really? Can I get a camera? No, you're right. It's a bike, right? It's okay. I live in Colorado. In Colorado. In the United States. That was kind of funny. Those kids had like these fishing rod things. They're like, stop, stop. Give me some money. What do you have? Can I have your camera? I didn't give them the camera obviously, but I didn't give them some stickers and they were happy and they were polite towards the end and said, thank you. This is how adventures are born. We think we know where we're going. We think we're going to stop at a certain place and it's just not quite what we want. So we keep going and going and going. And whatever happens, happens. That's just the way it is. Luckily, we still have plenty of hours of sunlight. We have plenty of food. We have plenty of water. We can keep riding. We are riding into the town of Guanahe and three dudes on road bikes rode up next to us. They rode for a day ride. They're Cuban dudes. I was talking to this guy. He's a barber. He cuts hair all week and he rides bikes on the weekend. Pretty cool. So there is a little bit of cycle life here. Good bikes are really hard to get in Cuba, but Cubans can get them when North Americans or Europeans bring them over and that's how these guys got their bikes. We're in the town of Guanahe with our amigos. They're helping us find a room to rent and we're just going to find a place for a Sunday afternoon. The park is full and we're tired so we're going to find a place to stay. We finally found our spot. What are you most excited to do Dana? Take a shower. Oh my god, I have so much road grime. Cats. We got the cat bed. Yeah. Part of today Dana. It might be right now. Tough today, but kept going. Dana and Ryan are, I mean it's hard to fault them. If anything they're a little too positive for me, but I like to think that I provide a stabilizing factor there, a bit of a ying and yang thing going on. I try and maintain a healthy level of cynicism, but it's difficult, you know, this weird, bold, good times vibe, it's a bit catchy. I love Sunday pizza day. Every day is pizza day in Cuba. Every day is pizza day. Cheers! Pizza cheers! Cheers!