RCA Victor, world leader in radio, first in recorded music, and first in television, presents transcribe the Phil Harris Alice Faye Show.  Tonight, Frankie attempts to put across one of his big business deals. If he succeeds, this will make Remly one of the biggest stars in television. More about that later, but first a word from RCA Victor. RCA's world famous research centers and RCA's incomparable research facilities have been responsible for every major advance in television. It's a magnificent record, a great achievement. And now, RCA's continuing research has gone on to develop a completely new circuit system that now brings you television with picture power. Take the Covington, for example. The Covington is a new RCA Victor superset, and it brings you the clearest, strongest pictures ever, thanks to picture power. Deep in the city or out in the country, in any television area, this beautiful 17 inch console superset brings in the best reception possible. And when you buy the Covington, be sure to ask about RCA Victor's factory service contract. When you buy RCA Victor television with RCA factory service, you get television's greatest combination. Brought to you by RCA Victor, cornerstone of home entertainment for three generations. And now the stars of the RCA Victor program, Alice Faye and Phil Harris. It's early morning in the Harris household and the family is having a nice quiet breakfast when suddenly the telephone rings. Hello, this is the home of Phil Harris and the star of the RCA Victor radio program. Oh, Curly, this is Frankie. I got great news for you. A sponsor just signed me to star on my own television show. Oh, well, that's very nice. But don't you think you should have called Ava first? Why should I call Ava? You must be Sinatra. You can't be the Frankie, I know. I'm not Sinatra. Curly, this is Francis. Oh, the talking mule. Hey, is it true that you're that way about Trigger? Don't be a wise guy. This is Frankie Remley and a sponsor signed me to star on my own television show. What do you think of that? Come right over here. I want to smell your breath. Bring the sponsor with you, too. He gets a saliva test. Don't be a funny man. One thing I can't stand, it's a wise Cherokee drummer. This is on the level. In fact, I'm going to sign the contract with the sponsor now. Oh, by the way, how's Alice feeling? She feels fine. Good. Keep her that way. See you later, Curly. Hey, Remley, look. Remley, I, Remley. I can't believe it. What sponsor at hire Remley? What can the guy be selling? Fingerprint remover? This is the darkest thing I ever heard of. Phil, who have you been talking to for the, Phil, what's the matter?  Yes, Philip, you look awfully pale.  Well, what's wrong? Frankie just called.  What did the gremlin have to say? Well, he had some news for me. Good news or bad news? Well, it depends. If you don't have a television set, it's good news. But if you've got one, you're better off dead. You know something Remley is going to do his own television show, and he, Alice, stop taking the tubes out of our set. I can't believe it. Who would want to hire Frankie? He doesn't have any talent as far as I consider... Wait, wait, wait a minute. Now, hold it a minute. He does have talent. Well, he does. You ought to see him at parties. He does great barnyard imitation. Well, what kind of barnyard imitation?  I suppose you think that's easy. You know something, Alice, I've been thinking, if Frankie can get into television, why can't we? We could do... Now, save your breath. We have a successful radio show, and that keeps us busy enough. I have no intention of taking another job. Well, why not, Alice? Well, you could use the extra money. True. True. You need extra money like Gary Cooper needs elevator shoes. Alice, TV is a big thing. Now forget it, Phil. As long as we're doing this show, nobody can talk me into going into television. All right, all right, if that's the way you feel about it. I can't understand it. I wonder what Remly promised that sponsor to get him to hire me. Well, it's a pleasure to do business with a sponsor like you, Mr. Finkelfinger. You'll never be sorry you signed me to star on your TV show. I certainly hope not. Of course, I was counting on getting the Lonesome Gal. Well, don't you worry. The girl I'm getting in to take her place on my show is even better than the Lonesome Gal. Are you sure? I'm positive. Alice Faye will be sensational as the Desolate Dame. Well, I don't know about that title. Miss Faye is too nice to be called a dame. Well, all right, we'll change the title. We'll call her the Forlorn Frail. Or how about the Torchy Tomato? That's a good one. Then it's all set. Our contract's in effect. Not so fast. Nothing is in effect until you get Alice Faye to sign this contract. She has to sign it? Mm-hmm. I may look like a schnook, but I'm not. Well, if you insist, I'll go over to her house and get her signature. Good. You get the contract signed and bring Miss Faye to NBC today at five o'clock for rehearsal. Okay. See you later, Fink. Gotta figure out a way to get Alice to sign this contract. She may not want to be the Torchy Tomato. I'd better not tell her what kind of show it's going to be. First, I'll trick her into signing, then I'll tell her. Hiya, Curly. Where's Alice? She's inside, Remly. Look, I gotta know something. Where on earth did you ever find the sponsor? Never mind. I managed to dig one up. How deep do you have to go? Remly, what makes you think that you've got enough talent to have your own show? Curly, that isn't just my opinion. A lot of people think I have talent. Name one. My psychiatrist. And he's not alone. His psychiatrist agrees with him. Oh, gonna do your show from the couch, huh? Hello, Frankie. Hi, Alice. Hey, what's this wild rumor I hear about you getting your own show? What kind of a show is it going to be? Uh, before I answer that, would you mind signing this? Well, what is it? My report card. You sign right here and... Oh, stop it. Come on, tell us. What is the name of your new show? Frank Remly, typical American boy.  Who's your sponsor, Russia? Remly, you could never carry a show along. I don't intend to. I'm planning on using a young lady. Who is the young lady, Frankie? I can't tell you that, Alice, until you sign for this telegram. Frankie, what are you up to? Nothing. I just came over to hear Alice sing. Well, what brought this on? Why do you want to hear her sing? Yes, Frankie, why do you want to hear me sing? Well, I... That's enough reason for me. I'll do it. What are you gonna do? Now you wanna play, then it's no. And when you say you'll stay, that's when you go. You're undecided now. So what are you gonna do? I've been sitting on a fence, and it doesn't make much sense, cause you keep me in suspense, then you know it. Then you promise to return, when you don't, I really burn. Well, I guess I'll never learn a nice show. If you got a heart and if you're kind, don't keep us apart, make up your mind. You're undecided now. So what are you gonna do? It seems that you keep slowly driving us crazy. We can't make head or tail out of you. My mind's gone, and I feel that everything's hazy. Don't know exactly just what to do. What are you gonna do? First you say you do, and then you don't. And then you say you will, and then you won't. I'm undecided now. So what am I gonna do? So undecided, undecided. Now you wanna play, and then it's no. And when you say you'll stay, that's when you go. I'm undecided now. I don't know if it doesn't make much sense, cause you keep us in suspense and you know it. Head off promise to return, when you don't we really burn. Well I guess I'll never learn a nice show. If you got a heart and if you're kind, then don't keep us apart, make up your mind. You're undecided now. So what are you gonna do? Time make up your mind, don't be undecided now. So what are you gonna do?  Oh gosh. Do I have your autograph? You certainly. Here's a pen and paper. Where do you want me to sign? Right here under the small print. Just a minute. This looks like a contract to me. Let me see that out. It is a contract. Remly, what are you trying to pull? What kind of contract are you trying to get Alice to sign? Well I might as well tell you.  Done what? Curly, do you ever hear the lonesome gal? Hey, you mean that sexy dame who's on the air every night? The one with a sultry voice who makes love to you and makes you think you're the only man in the world, the one who has you drooling and makes goose pimples? Bill? Never heard of her. All right. That's exciting. Who is this lonesome gal? What does she do? She has a radio program on which she uses a very intimate style. She talks to the men in the radio audience and brings romance into their lives. I want you to do the same thing on television, Alice. You'll be sensationally bad.  I won't let my wife make a spectacle of herself. What's wrong with it? You like the lonesome gal? That's different. She's a woman. What do you think Alice is? Don't tell him, Frankie. He thinks I'm a female impersonator. Oh, I do not. Frankie, I'm not interested. This type of thing, really, I couldn't. Who could do it better? Who has as much beauty, as much charm, as much appeal for the men as the glamorous Alice Faye? I don't care if she's got it. Hold it, Faye. Let this boy talk. Thank you. Alice, since you stopped making pictures, millions of men have become hermits and gone to live in caves waiting for your return. Frankie, Alice don't have that much appeal. If she don't, why'd you marry her? I had to. Them hermits had all the good caves taken. I've got to live someplace, you know.   Well, I don't care. No, she's right, Curly. Beauty like this only comes once in a lifetime. Not meant for just one man to gaze at. Nature has created this wonder for all men to feast their eyes upon. You can see her at night with them colored lights on her. What are you talking about? Well, from the description, you must be at least Niagara Falls. You mind if I roll over you in a barrel? Oh, Robert Phil. You know, Frankie is right. I do belong to the world. And if millions of men are waiting to behold me, I must sacrifice my personal desires and appear before them. Alice, you're my wife and I won't let you do it. Sorry, Wonga. This is bigger than both of us. Honestly, I'll do it, Frankie. Now, wait a minute, Alice. I'm your husband. Oh, there, that's another thing, Curly. If Alice is going to be the sweetheart of every man in America, she can't have a husband. You understand, don't you? Oh, of course. You don't mind, do you? No, no, no. I was planning to do away with myself this weekend anyway. Would you? Later. What?  Oh, well, that's real wide of you, kid. That's fine. No, all we want you to do is keep out of the way for a while until we want you. Well, why don't you just package me in the deep freeze till you need me, you know?  You can't be serious about this. Oh, but I am. Frankie, I'll sign the contract. Yeah, good. Now we'd better rehearse your new character because we've got to meet the sponsor this afternoon at NBC. Here's a little dialogue I wrote for you, Alice. Try it. All right. Hello, lover. This is your torchy tomato. I... Oh, Frankie. I'm not going to be known as the torchy tomato. How about the sultry succotash? Or the clinging cucumber? Or the exotic eggplant? Or our return-up, maybe? Look, Alice, when you play this character, you have to put a little more oomph into it. All right. Try it again. Okay. Hello, lover. Are you lonesome? Well, don't be. I'm with you, baby. That's it, Alice. You got it. You got it. She's got what? She's got what? The voice. She'll be perfect for the party. Look, I'm not going to let her talk like that. Now, look, Alice, I'm the boss of this family, and I'm not going to let you make a fool of yourself.  You're bothering me. And turn that motor off. Oh, the doorbell. I'll get it. There's a door. Hi, Miss Fair, I'm from the groceries. Oh, hello, Junior. I'm glad to see you. Come on in and bring your basket with you.  Of course not. Oh, I'm glad you brought the things I ordered. Oh, what beautiful groceries. They're positively divine. I never saw anybody get so passionate over half a pound of locks.  How much do I owe you, precious? Forget it, sweetheart. There'll be no charge tonight. Alice, I won't have you talking that way to the grocery boy. Save it for the milk man, we owe him more money. Now, keep it up, Alice. That voice will kill him. Oh, glad you like it, baby.  What are you talking like this for? Oh, Remli got her a job in television doing a lonesome gal routine. Junior, you know she's going to get up in front of a camera and make love to every man in the country. I forbid it. So do I. I will not have lunch in the front of millions of other gods. That's exactly the way I feel. You keep out of this, Mac. Now, Junior, there's nothing wrong with what I'm going to do. If I can make some lonesome men happy, I think I ought to do it. Now, if you'll excuse me, I'm going upstairs and get dressed for my new character. And, uh, don't go away, boys. I'll be back. Uh, I'm going over now and show the signed contract to the sponsor. Oh, by the way, Curly, I forgot to tell Alice what time the rehearsal is. It's at five o'clock, so see that she gets there. Bye. There goes a nice kid. Yeah, he's got all the charm of a stopped-up sink. That's very charming, too, isn't it? I know we got, hey, wait a minute, hold everything. I got it, Julius. Look, we'll tell Alice that the rehearsal is at six o'clock instead of five, and then we'll get another girl to show up at five o'clock. Yeah. All we gotta do is get a girl that the sponsor won't like and I'll go just the girl. Now, good. You have her at NBC at five and I'll tell Alice the rehearsal is at six. Hey, by the way, Julius, are you sure the sponsor won't like this name? Nobody in their right mind would like this name. You know what she does for a living? No. She's the girl. Where Alice is. She's supposed to meet me here at the studio at five o'clock after that now. Hope she gets here before the sponsor. Oh, Remly. Hey, I'm sorry I'm late. Oh, yeah. Where's Alice? Hey, I got bad news for you, kid. Huh? Well, Alice changed her mind. She decided not to go through with this television show idea. Curly, she can't do that to me. She signed a contract and the sponsor is expecting her. All right. Take it easy, Remly. Take it easy. I know how much this means to you. Do you think I'd let you down? I got you a girl who's even more glamorous than Alice. She is? Believe me, this girl will appeal to every man because she has a dandy femininity that's irresistible. Sounds great. Where is she? Well, she'll be a little late. When she got home from work, she had trouble getting out of her work clothes. She couldn't find a wrench. A wrench? Sure. How else can you get out of a deep-sea diving suit? Oh, I can't wait to see this waterlogged babe. You'll love her. Julius is going to bring her over and then you'll see, hey, wait a minute, Remly. Hey, look out there. There she is, standing in the doorway with Julius now. I don't want to seem nosy, but which is which? She's the one who's stooped over. You mean the one who looks like she's reaching for a cigar butt? Why is she stooped over? She has the bends. Just underwater a little too long today. She'll come right out of it in a minute. Curly, are you trying to ruin me? That girl couldn't go on television. She'd scare everybody. Remly, you haven't seen her close up. This is a lovely creature. She has a delicate, dressed in like beauty that... Did you ever see Jane Wyman in the blue veil? Yeah. Well, this kid's complexion is the same color as the veil. Maybe blue. Now look, wait a minute. I broke the girl. Oh, good, Julius. Good. Call her over here. I wanted to meet Mr. Remly. Okay. Oh, bubbles!  Meet Bubbles. How do you do? What are you doing to me? I can't use this sea serpent. Remly, Remly. Remly looks her only skin deep. This girl has it all in her voice. Will you hear her soft, sultry delivery? And she's intelligent too. She can talk on any subject. Now go ahead, ask her something. Okay. Bubbles? What? You seen any good oyster beds lately? Now that you mention it, I saw a few while I was dredging the Los Angeles Harbor this morning. Curly, gaff this thing and scale it before the sponsor gets there. Remly, will you give the girl a chance she ain't dried out yet? She'll be all right. Look, she can become very alluring when she wants to. When she uses her seductive voice, the effect she has on men is overpowering. It's gorgeous. Go ahead, Bubbles, show him. Hello, lover. Here I am again, baby. Put your arms around me and hold me close. Oh, sweet ecstasy.  Oh, point me close, mother. I'm on my way to heaven. Leave me, baby, because I... Bubbles, stop. I can't stand this old, those pains. All right, you guys, break it up. I'm not gonna let you do it. Hello, Mr. Remly. I'm sorry, I'm late. Oh, oh, oh. Hello, Mr. Finkelfinger. Uh, uh... Curly, I want you to meet my sponsor, Mr. Finkelfinger. Glad to know you. Any Finkelfinger of Frankie's is a finger-finkel amount. I'm sorry, I can't be waiting, Ms. Bay. I... I... Hey. Oh, brother, hey, she aged. Look, Finke, this girl is... I know movie stars don't look as good off-screen as they do on.  No, no, Finkelhauser, uh... I'm tearing up the contract and you can forget the whole thing. Yeah, but Mr. Finkelfinger, come back. Uh...  Oh, don't worry. You still have me, lover. Thanks, Loads, but you better get out of here fast. They're after you. Who's after me? Shrimp boat is a common. Their sales are in sight. You'd better get lost or they'll catch you tonight. So hurry, hurry, hurry home. Hurry, hurry, hurry home. Shrimp boat. Allison Phil will be back in just a moment. Here are three reasons why you'll find the RCA Victor 45 system of recorded music is the best you can buy. To begin with, the RCA Victor 45 sounds better than any other system of recorded music, and that's most important. Recorded music has never before been so brilliantly reproduced, so free of distortion and annoying surface noise. It's almost impossible to tell the recorded music from an actual performance. Secondly, RCA Victor's 45 system is easier to play. There are no clamps or posts to adjust. Simply pile a stack of records on a big center spindle, press a button, and listen to almost an hour of music. And the RCA Victor 45 system of recorded music costs less too. So for a wonderful Christmas present, give the gift that keeps on giving any 45 RPM record player made by RCA Victor, Cornerstone of Home Entertainment for three generations. You've been a wonderful audience. We're running late. Thank you, and good night, everyone. Good night, everybody. This program is produced and transcribed by Paul Phillips. Remember, whether you're buying a television set, a radio, a Victrole phonograph, or record, put your faith in the Cornerstone of American Home Entertainment for three generations. RCA Victor, world leader in radio, first in television. Next, Theatre Guild on the Air stars Rosalind Russell and Walter Abel on NBC.


Fleet Master Chief Marco Ramirez was on board the destroyer USS Paul Hamilton in Pearl Harbor to speak with naval officers, midshipmen and enlisted members about warfighter readiness. We're qualifying our work centers, we're warfare called, we're studying our advancement tests so that way we can advance and get the pay raise that our sailors deserve for their families as well. That they're medical ready, that they're dental ready, that their family is ready for them to deploy so that way they can go and concentrate on what the mission is. Fleet Ramirez also talked about engagement with regional partners and allies, the forward presence of the Navy and the command's interest in taking care of sailors and their families. In these times, sailors wonder what's going on and their families and surveillance as well but I want them to know that they're valued and that's what my commander brings back is that they are valued and there's high level people that are working really hard to make sure and give them the right things. From the Defense Media Activity, I'm Petty Officer Ian Cotter.


Honorable Dr. Seri Seter Haji Alibin Apong, Minister of Primary Resources and Tourism, Brunei Dhalusalam, Honorable Excellencies, Ladies and Gentlemen. I am very delighted to be among you today in the Second Asia-Pacific Rainforest Summit in Bandar Seri Benkawan, Brunei Dhalusalam. On behalf of the Government of Laopidia, I would like to express my sincerest congratulations and thanks to the Government of Brunei for successfully hosting the Second Asia-Pacific Rainforest Summit. Laopidia is particularly under this valuable, productive and ecologically unique forest, which are not only vital economic resources, but provide essential contribution to the nutrition and income of most of rural populations, and in particular, the rural poor. They also provide a habitat for the nation's natural biodiversity and products, its soils, water resources, and water resources. Some 80 percent of our population is heavily relies on the forest for timber, food, food, fiber, solder, medicines, condiments, and spirit protection. In rural area, forests provide one of the few available economic activities and non-timber forest products, often provides more than half of the family's total income. Lively holes are more closely depend on the health and national forest. According to the latest national forest inventory 2015, it showed that current forest cover stood 11 million hectares, or an estimated 47 percent of the area of the country. It is still relatively high percentage of the forest cover by the world and regional standards. The leg cause for this loss are forest clearing and burning by unsustainable shifting cultivation, poor logging operation and conversion to the agriculture and other land use. We are underlying cause of vice cap poverty, rapid population increase, and weak law enforcement, as people scramble for the exploitation. The government of Laopida has always paid increased attention to the sustainable management and use of the country's forest resources. Laopida in recent green beautiful development towards 2030 and aims to achieve 70 percent of the forest area by 2020, as highlighted in the eight national social economic development plan in 2016-2020. This will be achieved by preserving the existing forest area. Restoring an estimated 1,500,000 hectares of the credit of potential forest and enlistment planting for 35,000 hectares. In addition, Laopida is working closely with our development partner to implement a number of projects in providing alternative ways of agricultural production and livelihood improvement. To control shifting cultivation, however, the demand for the resource mobilization to support the sustainable forest management is immense. The UN FCC was one of the three major international environmental conventions at the UN conference on environmental, on environment, and development in Rio de Janeiro in 1992. Laopida signs the UN FCC on 4 January 1995 and treaty enters into force three months later on 4 April 1995. In 2010, Laopida adopts its own national climate change strategy. Prior to the adoption of the Paris Declaration, Laopida has submitted its intense national determined contribution on October 1st to the UN FCC as requested. The INDC refers our engagement and determination within our national context to support a long-term goal in reducing global greenhouse gas emissions. In line with the principle of common but different responsibilities and respective capacity, Laopida is committed to the implementation of its strategy and its sector climate change action plans for the national, regional and global benefits. However, it requires technical and financial support to deliver mitigation and adaptation action identified in its INDC. Our government has also given the priority to the strengthening of the national capacity in order to implement and promote CDM projects and to prepare the rate plus. The private sector involvement in forest rehabilitation activity is later important. The capacity of public sector is undoubtedly in etiquette. Therefore, the government has piloted the public-private partnership in forest rehabilitation scheme. We have entered the investment agreement with the local investor to incorporate the national protected area in the protection scheme. However, the risk to the success soon implementation of this localized initiative still exists, and the enabling environment and technical and financial support are required. Excellency, ladies and gentlemen, in concluding my remark, I wish to affirm the strong commitment of Laopida is working closely with the all countries, Asia Pacific Legion to achieve the ultimate goal to the Asia Pacific rainforest submit to end the natural forest loss by 2030 and its need to contribute significantly to the implementation of the private climate change agreement and sustainable development goals. Thank you very much for your attention.


Mae'r myfyrwyr yn gallu ceisio yma y dyn nhw i ddaeth a'i ddweud hynny'n mynd i ddweud y Cyfaint Paelio. Mae'r myfyrwyr yn gallu'r cyfaint. Mae'r myfyrwyr yn gallu phobl yn ei ddweud. Mae'r myfyrwyr yn gallu cyfaint mae'r myfyrwyr yn gallu'n myfyrwyr. Ond mae'n myfyrwyr yn gallu'n myfyrwyr yn cael eu ddweud hynny'n myfyrwyr. Ond y gallwn gofyn, roeddwch yn gallwch ei wneud y cyflwyno'ch cyflwyno ffaith ffysigol yn ei wneud, gan y pethau a chyflwno'r byd, cyn ydych chi'n edrych ar y bydd o'r ymgylch yn y gael. Y gael, mae'n gael o'r ymgylch yn y gael. Ond gallwn gael y byd o'r ymgylch yn ei wneud yn y cyflwyno, mae'n cyflwno'n cyflwyno'n cyflwyno'n cyflwyno'n cyflwyno'n cyflwyno'n cyflwyno. bywch chi wedi cynnal, mae'n mynd i gael hynny o ffordd, mae thrydolau a cynny. Yn y gallai llawer o yr exorcisiad o'r gwahanol neu hwnna hi o bwysigol oed toe wrth y bubbles sy'n mynd i gael'i ddylonu i ddechrau'r newydd yno'r ddechrau hwnnw sy'n bwysigol o'r ffordd, dyna gwch bethau sy'n ddefnyddio'r ddechrau a chyfrddio'r ddyll yn gwahanol. Mae'n dweud â gweithio'r ddefnyddio ar y ffordd, ac mae'n gweithio'r ddefnyddio ar y camp, are some of it occurs when they go out foraging or hunting, but most of it occurs around the home for use of a better word. Now out of interest, I've actually been using a pedometer myself recently and it's interesting the number of steps I actually take just walking around the house each day. Sometimes before I leave for work I sometimes accrue 2000 steps just from walking room to room, picking things up into the kitchen making coffee into the bathroom, brush my teeth, whatever. Mae gennych gyda'r stranad yma yn gweithio'r cyfrwyr sy'n gweithio'r cyfrwyr yma, ond mae'r cyfrwyr yn cael amser i'r cyfrwyr. Mae'n gwneud yma i'r cyfrwyr ond mae amser i gafodd, mae'r cyfrwyr yn gweithio i'r cyfrwyr, i'r cyfrwyr, i'r hwrs, i'r cyfrwyr, i'r cyfrwyr. Yn enw'n gyfrwyr? Felly mae'n gweithio yma ymryd na'r gyfrwyr, ond mae'n gweithio'r cyfrwyr yn cyfrwyr geithrefforddau ..y'r cyfweld eisiau yn ymweld y cyfweld yma. Felly, mae'n ymdweud yn oed yw'r cyfweld. Felly, dyma'n mynd. Mae rydw i'n rhaid, ond byddai... ..y'n mynd i chi'n gwybod? Mae'n gwybod eich hun o'r gathau, ti'n gwybod. Felly, oedd yn ymweld yma ac yn ymddraeth o'r pengylch... ..oeddwn i'n amliad. Mae'n gwybod yn ymdweud, mae'n gwneud... ..y'n ymdweud ymddraethau sefyll ymddraeth... gwaith y bydd hyn yn ei ddeud o'r ffrindio. Y ddweud ond gofio'r ideaos a'r ddweud y ddweud hyn yn hynno. Mae'n ddweud o'r cyfan, o'r gweithiau. Mae'n achos yn ysgol iawn, oherwydd ddaeth arall. Felly, os yw'n meddwloddol ynha'r ddweud dyfu, bydd y cyfnoddol ydw i weld o'n eich amre乞 yn ymgyrch argyflwygoedd.  Ond y dyfodol yn rhaid i'n gŷn o'r tyfnod ac mae'n rhaid i ychydig o'r cyfnod ffysgwactifu'r gwyrddion sy'n ei ffysgwactifu'r gwyrddion. Yn ydych chi'n cofnod ar gyfer o gweithgwyr hwn o ffysgwactifu o'r cyfnod ymlaen ar gyfer sy'n bwysig. Onw, wrth gwrs, sy'n cyhoedd gynnig ffysgu actygedigwyddiart, wrth gwrs, rhai cyfransiau o hyd yn troi ar y ffordd ffysgu actygedigwyddiart, llawer o'r modydd ym mwyloedd a'r ddaeth bwysig yw'r hyn yn i gael, ond rydyn chi'n chi e MPropiwyr yw digwydd i yn cael ei wneud eu rhoi ar procedure fel cymoedd. O'r wneud â canewn hwn i? Mae wedi ddweud ameniwyd. Llywydd i, rhai rhai rhai rhai busg actygedigwyddiart. So, how can we draw a generalised recommendation for exercise from it? We can't. It's very, very difficult to differentiate between what is an adaptation, i.e. an evolutionary adaptation to enhance reproductive success, something that affects our physical capacity, and whether that has determined whether we engage in a physical activity or whether engaging in a physical activity has produced said physical adaptation. It's very, very difficult to draw out those relationships and look at the direction of them as well. I mean, even studies have found that there's very low to moderate and certainly inconsistent relationships between the actual physical activity levels that populations engage in and their actual physical fitness. And that's looking at physical activity levels in terms of total energy expenditure relative to a wrestling metabolic rate. So, looking at it from this energy expenditure perspective, as I said, it's also difficult to determine whether or not our physical activity levels changed because we got smarter or we got smarter and thus changed our physical activity levels. Certainly in terms of endurance exercise, there's the argument that the two kind of went hand in hand, our ability to endurance run, our ability to engage in these types of activities like persistence hunting that's been argued. Now, I thought Skyler was going to give the same talk he was giving at AHS as well, where he talked about resistance training and its effect on the brain. So, he's not, I've learnt. So, I would urge you to go and look at his talk on YouTube as well because he discusses the effects that even strength type exercise and resistance type exercise can have on the brain as well. And it's difficult to determine the relationship between the two. When we look at extinct hunter-gatherers, it's impossible to determine what their physical activity pattern was. And even when we look at extinct hunter-gatherers, there's drastic differences. But I do think there are some interpopulation similarities that we can draw from and then try and synthesise with what modern exercise physiology suggests. OK. So, these are the current evolutionary fitness recommendations from the most recent academic articles on the topic from James O'Keefe and colleagues, including Lauren Cordain. So, they generally tend to focus more on a low, high volume of low intensity, low to moderate intensity activity. And you see this six to sixteen kilometres a day range that typically comes up that's being plugged out from one or two studies or so. They undulate high intensity activity with that low intensity activity. And there are other things that focus on the types and modes of exercise as well. So, lots of walking, running, using uneven surfaces, barefoot exercise, this type of thing, including interval training sessions, resistance training sessions and so on and so forth. But when you read through the specifics of these recommendations, they tend to be very romanticised and focus on a caveman type workout. So, in terms of resistance training, maybe we should be outflipping tyres or picking up rocks or banging a hammer on tyres and these types of things that you see in a lot of the crossfit workouts and that sort of thing. OK. So, what I want to do then is actually take some of the recent research from modern exercise physiology and see what elements of the evolutionary fitness recommendations can be supported and what can't. And what we can finally conclude in terms of some sort of, you know, rational, sober set of recommendations regarding all of this evidence. So, the question we're asking is, do the recommendations that have been made actually agree with what modern exercise physiology suggests? Do the recommendations that have been pulled from this review of the literature actually tie up with what we know from modern exercise physiology is best for improving cardiovascular fitness, strength and hypertrophy? These physical fitness outcomes that we know are very well correlated with all-cause mortality, health and well-being. Now, the current public health guidelines are obviously very focused on volume of exercise and they've come under heavy criticism, as I said at the start, because what we're starting to see is actually the intensity of effort involved in the exercise seems to be a more important component. So, if we recall, all of those physical fitness measures seem to be more associated with reductions in all-cause mortality and that higher intensity of effort physical activity seems to be more associated with it also. So, what I think is we've been at fault focusing on this end of the spectrum in terms of exercise intensity of effort and what we should have been focusing on is this end. The brief, high intensity type activity that seems to be far more supportive in terms of reducing all-cause mortality and morbidity. So, we should have been focusing on the fact that actually hunter-gatherers typically engage in this whereas previously we've been focusing more on the fact that they're more active, not the fact that actually they engage in some high quality and high intensity of effort activity. So, what does the modern exercise physiology say about this? So, in terms of cardiovascular fitness, there is growing evidence that intensity of exercise seems to be very important for it. We've all heard of high intensity interval training. The research seems to continually support that high intensity interval type training can actually improve cardiovascular fitness as much if not more than typical endurance type activity. It may not even be necessary to actually engage in interval type training or overcomplicate the programme because one study has shown that actually single sprint type exercise maximally produces the same type of benefits as the interval training sessions do. So, do we even need to overcomplicate it for cardiovascular fitness? The same seems to apply in terms of strength and hypertrophy as well. Consistently, the one variable that seems to be shown to be very important is the intensity of effort. So, how hard you're actually training. All the other variables might matter to some degree volume frequency, the exercises you choose and so on and so forth, but they pale in comparison to the effect that high intensity of effort exercise actually has on outcomes for strength and hypertrophy. Now, in terms of the recommendations for varying intensity and the frequency of exercise, there does seem to be some support for this idea of auto regulating the way in which you programme your exercise. Periodisation and varying exercise activity and that sort of thing seems to work better when it's actually individualised to the person and their context. So, there's some support for that and shock horror as well. The mode of exercise doesn't even seem to be important and I'll touch on that briefly now. So, do we really need to be performing the same types of activities that hunter-gatherers typically engage in? Should we actually be emulating hunter-gatherers in terms of producing physical fitness outcomes? Now, skill versus fitness is something that's been discussed in the exercise physiology and strength and conditioning literature for a long time and it's even debated within the studies looking at hunter-gatherer populations, particularly pertaining to hunting ability and that sort of thing. So, there are some studies that show that fitness actually improves hunting ability or at least is correlated with it. So, upper body strength seems to predict hunting ability in certain populations. Strength significantly predicts archery accuracy in hunter-gatherer populations that use bow and arrow. But, we also see that practice seems to be more important for them. So, although, yeah, those strength seems to be associated with hunting ability, we don't know what the direction of causality is there as well. But, we also actually see that it's more likely that practice makes perfect in these populations and for them they need to engage in those activities for their survival. So, do we really need to be emulating those activities when we don't need to be performing them for our daily survival? So, what I want to question is whether or not statements like machines are bad because they don't emulate natural movements is a valid statement or argument to make. As a counter, I would say my colleague James Fisher has shown that training your lumber extensors in isolation using a very sophisticated modern machine actually improves deadlift performance. Deadlift, picking up something heavy from the floor, can be a more, you know, can possibly be a more primal natural movement pattern. But, doing a very modern type of exercise seems to improve that just as much. So, the argument that we should be actually emulating hunter-gatherer physical activity patterns I think is a moot point. I don't think there's very strong evidence for it. There's certainly very little evidence that engaging in those activities will actually transfer to other skills and motor abilities as well as we've shown in recent review papers as well. So, unless you actually, somehow for some reason, need to go out and pick up a bison, butcher it, hunt, whatever, all these sorts of things for your daily activities and physical survival.  No. So, do you fit, ah, Ben, of course, you know, there's always got to be one. You see me after class. So, this is my point. Unless you actually need to engage in those skills, you don't need to practice those skills. And this ties up with what modern exercise physiology is starting to show as well. That when we're looking at these physical fitness outcomes, the ones that seem to be very important in terms of reducing all-cause mortality and morbidity, modality doesn't even matter. I mean, recent work from us and something I gave a talk on at the 2012-21 convention in London shows that the resistance aerobic training dichotomy as it's typically presented, the idea that aerobic endurance type activity improves your cardiovascular fitness but resistance training improves strength and hypertrophy and the two don't provide, you know, crossover benefits. We've started to show that actually that's a false dichotomy. Because as long as resistance training intensity of effort is high enough, you see improvements in factors like FiO2, MAX, running economy and so on and so forth, typical cardiovascular fitness parameters. But interestingly as well, if endurance type exercise or typical endurance type modalities, like cycling, if that's performed to a high intensity of effort, then recent studies actually show that strength and hypertrophy improves from that as well to just as much as traditional resistance training. So the idea that modality is even important is just a moot point as well. Your muscles don't know what they're actually contracting against as long as they're contracting intensely enough, then the benefits seem to come.


Hey everybody, today we're making some coconut shrimp with a nice sweet and spicy apricot sauce on it that you're gonna love. This makes a great appetizer. I tried making this originally in the oven trying to be super healthy and it didn't have the wow factor that I like to bring to you guys. So we're sauteing it on the stove in some avocado oil to keep it as healthy as we can. These are so delicious guys, it is so worth it.  I'm Rockin' Robin and I'm gonna show you how to do it right after our chef joke. Alright I like to start off with chef joke number one. Number two will be just a little bit later. So why don't shrimp like basketball? Because they're afraid of the net. So we're gonna start off talking about our shrimp. I'm using wild caught. I always try and buy my fish wild. Just I feel it's just a bit better and healthier. And these have their shells still on and their tails so I'm gonna have to clean them up and I'm gonna show you a little bit on how to do that. And these are 16 to 20 to the pound so they're not super large and they're not super small. You want it to be kind of nice and medium size and that way you have a nice appetizer when you're you know after you cook them up. Once your shrimp are defrosted, they're soft. I'm running these under cold water. You always want to do cold water. Then I'm gonna start taking off the shell okay.  Now we want to leave the tails on so that way we have something to grab as an appetizer. So don't take all of it off.  Okay so I'm going to do that to the rest of these and then we'll show you the next step on how to devein them. Okay so what we want to do now that we've taken the shells off we need to devein them which means we're going to cut along this area right here the spine area and just kind of expose it. So you don't make too deep of a cut just deep enough and you're going to see like this black in there and that's what we want to remove. So I will run this under the water and pull this out. So just to make it easy I'm going to go ahead and slice them all then I'll rinse them all at the same time. Now there's another place that you can also do this and that is on the underside here.  So I'm going to go ahead and do a little slice there and again you can see it you see that and then I'll just pull that out. So I have all the shrimp sliced and now we're going to rinse them all at the same time. And it's important to pat your shrimp dry before we put them in the fridge. So now the shrimp are all nice and clean I'm just going to cover them with some saran wrap and place them back in the fridge for a few minutes. This is how we're going to set up for dipping our shrimp into the coating. Our first station on the right is basically flour and some spices our second is a egg wash and our last one is some coconut and panko bread crumb. So in our first dipping station I've got some Bob's Red Mill one-to-one baking flour here that's gluten-free you can use regular flour we're going to add some chili powder to this give it a little bit of heat a little bit of interest garlic powder and you can get all the written ingredients below the video click in the description area and you'll see that and some salt so then we'll just combine this together until it's all evenly distributed dipping station number two is our egg now you'll use one or two eggs just depending on how many shrimp you're cooking so I'm going to start with one if I need more I can always add another one dipping station number three just entails two ingredients we have our shredded coconut here this is unsweetened I like to use unsweetened and I actually took mine and put it in a food processor to kind of break it down a little bit smaller so it wasn't really big what happens if it's really long and big it tends to burn so that's why I did that and then here we've got some panko bread crumbs by aliyah and these work really great this helps with a nice crispy exterior so I'm just going to combine the two together and that's station number three so now we're going to make our apricot dipping sauce so I picked up some a jar of this it's called intense apricot fruit spread has low sugar eight grams of sugar per tablespoon which is kind of on the low side so anyway find something that's not too chunky because you want it to be relatively smooth and we're going to add some annies organic horseradish mustard to this and this is going to give it a little bit of a kick and you can taste it to see what you know to see how you like it you can add more or less to that we're going to add some rice vinegar and I have some fresh lemon juice and this is actually fresh I got this from my freezer because I store it I had a big load of of lemons and I froze quite a bit of it and then I pull out what I need and then we're going to add a few of these crushed red pepper flakes and you can just add as much of that as you like the heat and then we'll start with our first dipping station here you're just going to lay them in there and coat them shake off any excess now we're going into the egg mixture and then we go into the shredded coconut and panko crumbs and then we'll just lay it right there on the plate and that's ready to go before we get into cooking our shrimp we have time for chef joke number two all right here we go why did the cook fry the shrimp because it was having a tempura tantrum now we want to preheat our pan so I have a cast iron pan here not too big I'm going to be able I'm going to cook about six in here at a time so I'll do it in two batches get my temperature up to medium high we want this oil to be about 350 degrees when we start cooking it so I'm going to pour enough in here to just really cover the bottom and maybe come up just a bit and start with that but we don't want to start cooking until this oil is hot and we can test it with an instant read thermometer which we'll do in a little bit okay so our temperature is 350 or thereabouts and so we get started okay so we're going to place the shrimp in the in the pan try not to overcrowd them so they'll crisp up nicely you may have to turn up the heat after we add all the shrimp because it'll lower the temperature of the oil and I have a plate over here with some paper towels which when they're done I'll place it on that so now I'll just cook up the second batch add a little oil to the pan if needed and then we're ready to eat them all right so one more thing I have a little bit of lemon juice left over so I'm going to just drizzle a little bit that over it I think it'll just really brighten it up and then you get to dig in I can't wait dip it into that sauce okay did you hear the crunch kind of love that crunch cooking them on the stove like I did is way better than in the oven much more flavor it's just the way to do it these are so good guys you got to try them let me know what you think down in the comments and thank you so much for watching I do appreciate it don't forget to subscribe to my channel and hit the old notification bell so that you'll know when my new videos come out and also if you like the video smash the like button for me it really helps me out all right we'll see you next week everybody