So in this new video, I'm going to share six steps to getting new subscribers who will just love to be on your mailing list and who can't wait to hear from you every time that you send out an email. Stay right to the end too because I'm going to share a huge mistake that you're likely already making that's going to be impacting those mailing list results and of course how to solve it. Now, in case we haven't met, I'm Sophie, artist, entrepreneur and art business coach, helping artists just like you to set up, market and grow a highly successful business doing what you love. Now, if you love the content on this channel, please do consider subscribing and if you like this video, giving it a thumbs up really helps YouTube to push it out and be seen by more artists just like you. Okay, so here's how to start and grow your mailing list in 2023 and these six steps that I promised to share with you, including don't forget that huge mistake as well towards the end. Now, step number one is to set a goal specific to your mailing list. So for me, any good strategy needs to start with a goal, right? We need to know where it is you want to go. You've got to be clear of the end in mind because if all you do is set up a mailing list and you don't really do any activity to track it and you don't really have a goal, I could be asking you in a year's time, well, how many subscribers have you got in your list and you might look and say well, Sophie, 20 wandered on and 10 have unsubscribed and I'm left with 10 people on my mailing list and that's not what I want for you. All right. So what is a good goal for your artist's mailing list over say the next six months or 12 months? Do you want to add 100 subscribers, 500 subscribers, 1000, 3000, 10,000? Do you want to get clear on how many people you want to sign up to your mailing list because then you really have something to work towards. So I would just grab a notebook and pan and go ahead and jot that right down now. So number two is getting your email list set up correctly.  Maybe you signed up for some email marketing software once. Now you're not quite sure where those login details are. Maybe you logged in, you've had a play with it. You sort of put a few settings in there. Maybe even you started to set up a sign up form and you weren't really quite sure how to use it and so you abandoned it. So let me know in the comments if you are somebody with some abandoned email marketing software because trust me there are ways to solve that. Stay right to the end as I've got a solution for you. If necessary allocate a serious chunk of time to just get it done from start to finish. Now you might say okay I'm fairly good with this stuff. I'm going to set aside a couple of hours or maybe you say I need a whole morning or a whole afternoon or maybe tech isn't your thing at all and you just want to cross out everything from a whole day and just say I'm just going to get to know this. I'm going to watch a few YouTube videos. I'm going to watch some instructional videos. I'm going to get the hang of my email marketing software. Whatever you do, you need to choose an email marketing provider and then you want to make sure that you set it up correctly. So you want to make sure that inside there that you have a sign up form and ideally a landing page. So what does that mean? A sign up form literally is where somebody is going to pop in their name and email address. You don't need to collect anything else. You just need name and email address and then that landing page which will ideally have the form built in. Luckily that's all dealt with within the software. You don't have to worry about that. That's the page that you're going to use the URL from to put out into the world. So people can see that see what you're offering. They can join your email list and suddenly there they are there's a name sitting there as a new subscriber. Pretty exciting right but it's important that you go through all the steps until you've got it working properly. You want to ask some friends to test it say I'll set it up can you just see if it's if it's working properly. By the way you will be on my email list if you do that or maybe like me you have lots of email addresses or you can set up a test email address in gmail and test it yourself. So as I mentioned I have a free resource that's going to help you do this. It's a 10 day artist mailing list challenge. Now it does deliver an email a day so it's not going to enable you to sit and do the whole thing in one hit but if you're somebody that likes to chip away at it or if you sign up and in 10 days time you'll have all 10 emails sitting there then you can sit and do the whole thing. But each day it gives you a different task to do in the process towards setting up your list. It even takes you to look at well what exactly do you want to achieve with the list who's it for etc etc. So you can join now and have your email list fully set up 10 days time. I will put the link directly below this video where you can join it now. Like I say it's totally free just you need to look for those emails every day with the separate tasks in it. Step number three you want to provide value for your audience. So here's now where you want to be thinking about your subscriber and what are the reasons that somebody might want to join your list. So I can tell you now some of the things that will put people off is if you say on your website or social media join my mailing list join my email list get my newsletter. All of those things sound like like they're going to clog up your inbox right and unless you're really clear on the benefit that you can give your customer I would just wait maybe take the challenge because that's one of the questions and think about what it is you can offer people in exchange for their email address. So for example if you teach let's use my usual example maybe you've got that watercolor for beginners course and you think to yourself wait a minute what would somebody be really interested in having if they're on that route to learning watercolors they might want a simple materials list of where you get your materials from. Super simple free PDF that you could put together and give away on your site. Get my free materials list by signing up here. All right so actually what they're doing is they're gaining something of value from you and of course it's very clear because it's written underneath that they will be joining your mailing list. Pretty simple right what if you have 2D art I hear all the painters and sculptors calling out well what about me what do I do Sophie. Well if you can't create or come up with a PDF then what about a discount voucher or a free downloadable piece of your art. Something that you can give away that doesn't take any of your time or preferably none of your money either that you can gift in exchange for their email address. So we're thinking about the audience and the value that you can provide for them and then of course the last piece to this is instead of using that newsletter mailing list email list word you want to come up with a nice title. So it could be Sophie's Studio VIPs or it could be something else using your name your studio name or something that's relevant to your business that makes it sound nice people know it's a mailing list but I think that nobody really wants to sign up for something that says mailing list it's just a little bit of a turn off. So use your creativity come up with a great name ideally come up with something that's in exchange for that email address and you're good to go. Number four you want to commit to an emailing routine so you've gone to all that hard work you've set up your opt-in form your landing page you've populated out on your website on your social media at the bottom of your email signature wherever you want to put it and people are beginning to join. Now the last thing you want is to build up subscribers and not be communicating to them no matter the number of subscribers you're going to start emailing them once a week regularly. Pick a day pick a time and start and commit to a regular routine. All right it doesn't have to be a huge long email in fact ideally it wouldn't be and I've got other videos on topics such as what to put and how to write your email etc etc and this is something that I teach much more in depth inside my art business academy too so there's only so much I can share on the youtube channel if you really want to dive a bit deeper into how to put that email together and how to really communicate with your audience check out the links below to my art business academy membership the doors open at time of recording this video. So you want to keep your emails value-driven and probably short until you've kind of built up a bit of a routine and you've got large numbers on the list and then you can find out from your subscribers you know actually do they want a longer email do they want multiple pictures do they want links to things so they want special offers what do they actually want in that email so step number five you want to choose your promo strategy now here comes the huge mistake as I've sort of hinted out already so many people go through the process of setting up the mailing list and then do nothing all right maybe there's a link on the website maybe there's a link on instagram but there's no activity sending people towards that link because a bit like everything else that you do when building a business here you can get so far but then you really have to do that ongoing marketing activity to drive people to where they can make the choice to sign up right a lot of people will look at your landing page but not all of them will sign up so we need to be choosing a promo strategy to get more eyeballs onto that landing page because if you don't then you're not going to grow that list and we all know that a majority of your sales are going to come from your mailing list so that means in the end that the sales are going to be down on where they could be if you just done this little piece of work here so how are we going to go about doing this you can use pr you can use blogging you can use youtube if you make youtube videos podcast if you have a podcast you can run competitions both online and offline use Pinterest and use real physical events too there are a number of ways that you can use in order to grow the list I've got other videos on diving a bit deeper into that but at the end of the day you need to choose one two three of those strategies and do them consistently so that you are building up the list because it's not just about setting it up it's about consistently growing it right so step number six you want to take consistent action so you want to make sure that you're doing that promotion at least every week or every other week now here I often have a saying don't be selling all the time that people often ask me Sophie what do you mean by that so if you're using social media as one of your marketing strategies you don't want every post to be about join my list join my list or join my VIP news or whatever you're calling it you don't want that constant thing but one in six or seven posts totally okay if you did a post a week or a story a week or a real a week that gave the benefits of why people should join your list or maybe you try a competition strategy and you use that on social media or maybe one week you use PR you get a press release out and you do that another week you use an event you want to be keeping it in mind that each week you want to be doing something that's actively going towards growing that mailing list so as you know each week I publish this video right on my youtube channel and below the video what's below there there's a lot of information links to other videos and of course links to resources which sometimes I mention in the videos not always as you know if it feels appropriate it's going to help you move forward then I mentioned that resource like I've mentioned the 10 day free mailing list challenge for you so there's a link below that now what is that doing when you click that link you're of course going to be joining my mailing list which you can unsubscribe from at any time but for me I am adding value for you guys by creating all these free things that are useful resources for you so for me it's a fair energy exchange right and once you've joined the list I'm going to send you emails maybe about these videos maybe about things that are happening maybe some behind the scenes stuff that you don't hear about anywhere else so you can follow my strategies especially if you're on youtube and I get consistent subscribers through and really apart from creating this content I'm not really doing anything else so what promo strategy are you going to be using how are you going to get some sort of consistent routine make sure that you let me know in the comments below what it is that you're doing and if you'd like to join my free facebook group over on that platform the facebook platform then I have a business for artists facebook group it's kind of been a bit dormant the last couple of years I've just been focused on other things but I'm getting it sort of back and alive again and there are people in there I just did a Q&A the other day that was a lot of fun so if you want to join a community where you can share a little bit more you've seen a video this is what you're doing you have a question then do feel free again you can get the link below you don't join the mailing list by joining the facebook group although guess what I do ask you if you'd like to be on the mailing list so there's another strategy so again you see you could always be thinking of ways of getting people onto your list so all the links to things I've mentioned are below this video up next I suggest maybe you might want to watch something about email marketing just dive a little bit deeper into how to structure those emails what to talk about so one screen now you can check out my email marketing basics for beginners video I hope you've enjoyed this one I hope you've got something out of it and look forward to a few more videos on building the mailing list this year as well thank you so much for watching and I'll see you on the next one


Political thought on the Just Rebellion part 7. The man on horseback. This is a celebrated phrase, the man on horseback. It was in fact invented by the German philosopher Hegel. Hegel was a young lecturer at German University at the time of the Napoleonic Wars and the French armies were laying siege to his city and he had to evacuate. And he wrote to his friends afterwards saying, I have seen the future. The future comes on horseback, meaning the conquering armies of Napoleon, meaning the conquering armies of Napoleon that by means of military force were bringing new constitutional orders to Europe, bringing with these new constitutional orders echoes of the values of the French Revolution, values to do with the equality of all humanity. This was something new in a Europe that was modernizing but at the same time had huge discrepancies in terms of the levels of citizenship, the levels of obedience owed to sovereigns, the levels of subservience that people in the lower classes had to give to sovereigns. The idea of an equality brought by military conquest, this was very very much summarized in Hegel's phrase of the future on horseback. The man on horse back, the military conqueror who brings new constitutional order, the man on horse back became the title of Samuel Finer's famous book about military coups and to this day that book remains the seminal text for how we study what is called civil-military relations but there's a fundamental difficulty with using Samuel Finer's book and that is it's A for every old book, B it came out before most African countries achieved independence or were very very early into the years of independence and see almost all of the case examples that Finer used were drawn from Latin American countries. The idea of the Banana Republic military ruler, the Banana Republic general was an image that took root. It was transferred very readily to Africa for instance where the archetype of the Banana Republic buffoon dictator in military uniform became Idi Amin of Uganda, became Emperor Bacassus of the Central African Republic which he called the Central African Empire but when we look more objectively at the phenomenon of military rule it's probably better to start in terms of Europe and its own recent history. If you look back to just the 1960s then you will see that Portugal, Spain, Greece had long periods of military rule. These are regarded as periods of right-wing totalitarian military rule, times of great suppression of freedoms, times when political organization was impossible if it stood against the order imposed by the military rulers. This seems like a dark hour for Europe but in fact it was a very very recent hour and of course the interesting thing is that Portugal was able to be freed of the military yoke in the mid-1970s precisely because of the military coup against the military government but in this case organized by younger officers who had new ideas more in accord with the modernity of their day and it was because of their actions that Portugal began to decolonize in Africa that Portugal who up to that point in time was regarded as the sick country of Europe began to modernize and develop to the country that it is today and that was accomplished by a moment of military idealism so looked at from that perspective there's more than one demeanor that can be associated with military rule and in fact when you look at great modernizing moments in the 20th century you look at the movement of the free offices in Egypt led by NASA and a stroke began the process of modernizing the country when you look at what happened in Turkey the uprising led by Ataturk at a stroke began the modernization the development and the secularization of Turkey of course you had a somewhat less fortunate demeanor of this kind of phenomenon in places like Iraq and Syria but there is more than one way of looking at military rule but why is it so common whether of a right wing or a left wing whether of a progressive or a repressive nature why is military rule so common in almost every single part of the world you have different kinds of military government you could say the People's Republic of China was born of military government because of military conquest in the great civil war that ended in 1949 and you could certainly say that governments in Africa today such as in Zimbabwe were the product of military victory in struggles for liberation not everything that's come out of those struggles has been beneficial but a mixed record of the very best some of which has been very very good but the question that most vexes commentators when they look at civil military relations is not the moment of liberation when an armed struggle was perhaps justified is what happens when in what seems like a stable civilian regime of long-standing the army rises up and this is where theorists have been very very vexed as to how best to account for this phenomenon people have written very very large tracks of very often unhelpful work and to do with what they regard as a certain military condition some one like Samuel Huntington wrote about weakness in society on the civilian side of things and this weakness automatically draws in the strength of organization of the military the weakness of government creates a vacuum which the military with its strength fills this is a very very neat account is a very symmetrical account there's an account which can only have been written by North American academic because of course what happens in societies where both the civilian government and the military are weak institutions where the military is weakly organized and its only advantage over the civilian administration is that the military has got weapons so by force of arms they can achieve a takeover of government but not necessarily bring any further strength to that government and to its prospects of running the country for the betterment of its citizens all the same we are looking now at an era where military governments are on the wane they're disapproved in Africa the African Union no longer tolerates them or tries its best not to tolerate them you cannot be a military government and retain membership of the Commonwealth for instance you have to leave if you're very very much involved in taking over the government by military means but military strongmen remain very firmly in the background of many countries probably the prime example of that as we speak at this moment in time is what's happening in Burma even should there be victory announced for Hong Kong Sushi and her party after so many years of struggle even if it's declared that she has won the overwhelming majority of seats even so by right the military will hold 25% of the seats in the Burmese or the Myanmar parliament they will therefore move from being the power on the throne to the power behind of the throne or you can have the example as an egypt of president cc the general takes off his uniform the general puts on civilian dress the general gerrymanders and election declares that he is the president by normal processes but has the army in reserve the era of naked military governments may have passed the era of military figures with military might holding power in reserve that era is still very very firmly with us today


Hello, I am Dr. Poonam Patil working as Medical Oncologist in Manipal Hospital here in Bangalore. There are many risk factors of breast cancer, some of which can be modified and some of which are non-modifiable. Now non-modifiable risk factors are the ones that we have to live with and modifiable risk factors are the one in which we can probably do something to reduce the risk. So it's important to know both these risk factors. Non-modifiable risk factors are the gender itself. Women are more prone to get breast cancer than men. Realize that men also get breast cancers, though very rare. The second is age. As we age the risk of breast cancer increases. Family history of breast cancer, a personal history of breast cancer also increases the risk. Particular races in the world are more predisposed to develop breast cancer. There could be certain genetic factors which increase the risk for breast cancer. Menstrual history and reproductive history also increase the risk of breast cancer. Menstrual history is when there is an early menarche and late menopause. Reproductive history is when the birth of the first child was at age of 30 years or later. Then there are some modifiable risk factors. Now these modifiable risk factors are the ones that we need to work on because that is what we can do to reduce the risk of breast cancer. These non-modifiable risk factors are obesity, reduced exercises done by a woman, reduced breastfeeding. Women who have not breastfed their babies are more at risk of developing breast cancer. Consumption of alcohol and smoking, use of hormone replacement therapies, use of birth control pills and sometimes even the decision of not having children increases the risk of having breast cancer.


each other apart or polar opposites. If you were to start from the basis that everything is merit-based, currently, as the previous panel, I hope that it was, we would not be in a situation where only 28 per cent of public executive directors are women. That figure should not be as low as that, that is just over a quarter. We also have a wealth of evidence of which I referred to in our written submission around the ways in which equality is good for growth, but the reverse is not necessarily always true. I do not quite know if that answers some of your question, or maybe I am not quite picking at which avenue of that you are saying. No, I was just keen to give you the opportunity to pick up on some of the issues that were raised earlier. I am conscious of time as well, convener, but in the interests of equality, I am also happy to hear from the men in the panel. Just to say, I defer certainly on the legal, I do not have any disagreement with that. I say again that, in the long term, we have to use the full power of Government and all its agencies to tackle those things. The only thing that worries me about—I mean, this is coming from a lefty such as myself—the only thing that makes me a little nervous is that people think that this national investment bank can fix those problems on its own. It is not. It is a source of funding. It can fund in a way more conducive to addressing those issues. It cannot fix them on their own. I think that there are perfectly reasonable suggestions about how it can do it better. The only thing that has worried me in the development of this is people saying, great, now we have a national investment bank. That is Scotland decarbonised. That is Scotland gender equal. No, we have a source of finance, which is more conducive to making those things happen, but we cannot take a foot off the peddlin any of the other things that we are doing in these at all. Okay, thank you. Mr Perlman? I wouldn't descend from anything that Alia has said. I think that certainly I would agree with the point that if it is in legislation it gets done, if it's not in legislation it can't often be overlooked. Good, thank you. John Mason. Thanks, convener. I mean, maybe I could just press a little bit more on some of the things that we've already touched on if that's all right. I mean, the balance between the objects and the missions—I mean, the object says investing in inclusive and sustainable economic growth, which is pretty vague, and the Conservatives might take that as being focusing the economy and throw away the environment, and the Greens might focus on the environment and throw away the economy. So, I just wonder if we need more, you know, something a bit more specific in there, because we're hoping that this will go through all the political cycles and be fairly consistent through all of that. Are you really convinced that we don't need any more detail in the actual bill, Ms Dixon? I can just pick up on the use of inclusive growth. Inclusive growth is referred to a lot, it appears, in the economic strategy and other related policy frameworks. It's not actually been defined. There's an OECD definition, which is sometimes relied upon, but there's no sense yet that we have a clear direction for what we mean when we talk about inclusive growth. Do we mean everything? Do we mean everything? Sometimes, do we mean gender? Sometimes, do we mean place-making? Sometimes. In and of itself, I don't think that it's sufficient to guide that kind of work. Can we rely then on what comes below the bill to look after that? I think that we need something that places the social and environmental impacts that the bank can have within the legislation, otherwise who's to say whether it will still be delivering those in 10 years' time. Ms McAlpine, you seem to have relaxed that we didn't have too much in the bill. From my perspective, a bill that is looking at the international climate change committee's recommendations, which has got the word growth in it, is inevid to play. 100 years will not still be growing in the way that we're growing, so I can take that issue up. Let me just put it very simply. We can have a very lengthy national debate about the meaning of the public good now. We can have a national debate about the public good later. We can do both, but this isn't the autopilot thing. We're not going to find a perfect definition of this, which will last the next 100 years, and we can press the button and then go on. The reason that I'm relaxed about this is that you're right. Different governments will have different interpretations. It will change such as democracy. I am reasonably reassured that, with the governance structures and with the instruction that its arms length and has a long-term horizon, I am currently relaxed with what I see, that the bank has enough leeway to respond to changing political imperatives while maintaining a more long-term strategy that the bank itself will set. I would love to be able to come up with some sort of proposal that will create a set of objectives and missions that will be agreed by everybody for the next 30 years. I don't think that that's realistic. I think that it will be an on-going negotiation. I think that that's healthy. I'm caught personally. More in the face of this bill just now may restrict what the bank does. Less in the face of this bill just now may do less to maintain the public good benefit of the bank that I might like to see. I just don't think that there's a final answer to that. I think that it's a political negotiation for today, for tomorrow and for the day after that as well. Mr Perman, the Royal Society has understood that it is very strong in this idea that there should be just one mission to start with. I was asking the previous panel is it a question that the missions are all quite distinct from each other and we look at them separately or is it more of a case that they all overlap with each other? The example is a couple of the German ones are climate change and environment, globalisation and technological progress, which I would see as very much overlapping with each other. How strongly do you feel that there should only be one mission? My fear would be that we might concentrate on the low-carbon economy and then ignore the inclusive growth and get the balance wrong? You're right. All those missions are all important. They're all universal. They do overlap to a tremendous amount. I think that going back to your earlier point that the bill should be not prescriptive and that the missions should be set in the strategic framework and reviewed from time to time. To start with a single mission and the mission is basically to get more investment into companies and economic growth. Scotland, however, we define economic growth, is the right one, but not to overlay on the transition to the low-carbon economy, the improvement or the amelioration of the effects of an ageing workforce and other missions would be to load too much on to the bank in its early stages. Start simple and see how we get on. You're not arguing that we should just forget about those things, but more that they should just be on the back burner or the back of our minds? I'm certainly not arguing that we should forget them because they're very important. I might be arguing that they're so important that we ought to give additional thought to how they can be achieved, but to expect a new institution to do all of them and all of them from day one is probably unrealistic. My final point is that that's touched on timescales. Are the timescales realistic for setting up the bank, getting people in place, making sure that we've got the board as properly representative of all those things? We're not close to the detail in the way that your previous respondents were, but Benny Higgins seemed to be fairly relaxed about the timescale, so we have to take the view that he's right and that the bank can be set up in those times. Okay, thanks so much. Thank you very much to our panel for coming in today. I'll end this session and suspend the meeting. We'll move into private session. Thank you.


session already Shannon Boudram is the esteemed author of late young people's experiences with sex in an easy access culture and she's a certified sexual educator and sexologist and she is here with us here on the show but it's good to actually have a professional here to guide us through has to give you the professional tips to doing it was great about these tips that anybody can do them right now here today after the show so it's nothing that's like needs an expert or certification for that okay well good stuff we're going to talk about ways to actually improve your sex life. These are easy ways. We hear about it all the time but it's a busy world and people are all over the place maybe not focused on what they can actually be doing to make things better. Exactly and we want to ask how can we extend our sexual boundaries. How can we engage in riskier more outrageous behavior and then still emerge the healthier for it. So the very first tip speaking of being on the go and being busy one of my favorite things to do is kagels. Yeah kagels are the exercise for your PC muscles, your public floor, yeah, you can I'm doing them right now issue now we're doing that I'm sure you guys are going to them no one will ever know. And they're great reproductive health and they're great, you know, of course, like a muscle if you don't use it, you lose it and when you lose it stuff starts to go bad. But in addition to that women who work their kagels have more control over their orgasm and in addition it brings more blood and oxygen to the area. So if you guys to exercises that are awesome you can do every single day. This is stuff I will not hear from my trainer at the gym so go ahead exactly. So these are different the first one is the stop light one so that's when you get to turn a left turn or a right turn, you know that sound that yeah pulse release pulse release pulse release pulse release and when it's your turn to turn you're going to hold and release and every time you hear a turn signal when they're in the passenger seat, the driver seat sometimes on the bus to do this exercise is also that's your clue to do it as soon as you hear that sound like a pavlov response pulse release pulse release pulse you know what's good about that everyone knows how to do a kagel, but we forget to do them because there's nothing that is signaling to us to do it and most of us are just you know, I'm busy at the grocery store I didn't think about my pelvic floor. Yeah, so this is a good signal this is a good signal that it's bad I honestly on cue I will do it sometimes that people you're a clock going on like. Okay so we've done the kagels we've done the exercise is there another exercise. Yes number to another tip I want to get to is flirting shamelessly I'm talking about writing your name on lipstick and passing into the bartender not trying to get you divorced right, but flirting is something an activity that we can do to invite sexual pleasure into our lives. The beautiful thing about flirting if I flirted with you right now is it is reciprocal when I give you that energy, you're probably going to give it back to me if I say your hair looks fantastic today thanks and see what I'm already getting that I got the compliment that we give off that sexual energy we get it back.   So I think it's a practice that more women in particular need to be conscious of the sexual energy that they're giving and receiving back and giving compliments is the easiest way because the more that you get the more that you get back the more that you're aware of yourself as a beautiful vibrant vivacious woman that you are that is lovely and I think that there's a lot of sort of shame and associated with flirting we're always hearing with women you shouldn't do that you got to be a nice girl. So I think it's nice to sort of reclaim your sexual energy you're doing it again right now. It's working. I mean you're so hot. Okay so now we've done our cables to the stoplights. We have flirted with everyone you know this way shamelessly what else do we need to do to improve our sex lives today. Okay last but not least one of the great things I did my mom did for me was she gave me a tool kit when I moved into my place just like in your measuring tape in your hammer those basic things every woman needs their own sexual pleasure tool kit she gave you a sexual pleasure she didn't give me that I mean my own but she gave me the regular tool kit gave me a great idea this can do other things as well. I was like your mom's awesome if she did that. Well, she is she is awesome. So I think that for every one orgasm that women have men have 3. So there is a pandemic deficit that's happening right now so you have to take matters into your own hands literally haha so I have 2 things that are in my kid that I travel I travel with me one is just a very small beautiful jar of coconut oil now this is great for your hair for your tea and exactly cooking whatever it is you want to also amazing for the vulva whether internally or externally so this is anti-bacterial anti-fungal natural for pH and the best lubricant you will ever use in your whole entire life really slippery no art officials it's awesome.