Γεια σας, είναι Wicky εδώ και σήμερα είμαι να εξεφαρήσω the November Card Kit by Simon Says TAMP. Όταν eu vedho, a kid has already sold out but I'm going to link you down below to all the products individually in case you want to find something. In the kit you will get a bottle of gold stickers as well as this ink pad. Μεταλοφλάουρα, που είναι ακριβώς ένα κλπ, θα also get a stamp set which is great for thanksgiving cards, two envelopes that are nice and shimmery and you will also get an embossing folder. You will also get 12 6x6 patent papers, they are all double sided and I really love the color combinations on them, they are really warm and perfect for this time of the year. Now you also get 4 different colors of cardstock and just because I want to create 10 cards I'm going to add one more and I decided to add a chocolate brown one so that I can cut them all in half, score them in half and then create 10 card bases. So here are all the card bases ready to go and let's start with card number one. From my first card I'm using this beautiful patent paper and I'm going to cut it out to be slightly smaller than my standard card. So when I put it on top you can see that I have a small border all around.  Now you can of course cut out the hexagons without your roller, just freehand them and you will see that I'm going to show you how to do that. Just make sure that you go very slowly so that you don't have any bad surprises. The craft knife that I am using is by Fiskars and it's really my favorite. I find it very comfortable to use and I think that I can control the blade really easy. So here is how my panel looks at the moment. I have three windows and of course you can go ahead and cut out even more if you want to. Of course you can create a shaker card out of this but you will see that I'm not going for a shaker card for now. I'm going to use my pencil and mark where those windows are going to fall and then on the inside of those I'm just going to stamp the sentiments from the stamp set that comes in the kit. There are some tiny little ones which I am going to use. Now I am going to stamp on the first one the two foreign words for thanks so I'm going for merci and gratias and I'm also going to stamp even more tiny little phrases from the stamp set as I go along. Now you will see that some of those are not as tiny as I want to so they don't fit as they are. So I'm going to use my scissors and cut them in half so that I can stamp each word separately.  Hit set it making sure that all the powder is melted and Ginger just wants to say hi. So now I'm also going to use my eraser once everything has cooled down and make sure that you cannot see the pencil lines anymore. I am using some foam tape at the back and again this foam tape is by Scotch and it's not too bulky however it adds just a little bit of dimension so that you can see that the sentiments look as if they are at the back. Now I'm also going to punch out a couple of hearts which I'm going to stick with some foam tape on some of those hexagons and to finish it off I'm going to use some clear Wink of Stella glitter pen on my hearts. So now let's move on to the second card. Now for the second card I'm using this wood grain pattern paper and I really love pattern papers with wood grain. I think that they give such warmth and beauty on my cards.  As you notice the panel is slightly smaller than the standard card and I really didn't measure anything at the bottom since I'm planning to cover it up and I'm going to create a little scene. So this is actually the other half of the wood grain pattern paper that I have cut out and I am going to cut it out with my scissors and create a nice ground for my little scene. I'm going to stick it at the bottom of my card and now from this pattern paper with all those trees I'm going to cut out some of those and create my own little embellishments.  I have also cut out a second hill out of the same pattern paper so that I can create some dimension and now I can decide where I want my trees to be. Once I'm happy with the placement I am using my glue pen to stick some of the trees directly on my pattern paper and I am going to use some foam scissors from some of the trees that are at the front so this way I can create some dimension on my little scene. I am going to use a sentiment that says so much to be thankful for and I am going to stamp it with VersaMarking and then white emboss it. And this is going to finish the second card for today. For this card I am using the pattern paper with all those adorable cameras that I have cut out to be exactly the size of a standard card and I am using some tape adhesive at the back and I am going to stick it and cover up the card front of my card. So now I am working on the red pattern paper and I am going to stamp the sentiment that says with all my heart. Again I am using my VersaMarking and I am going to white emboss the sentiment.  So this is a set of hearts that is called traditional hearts layering basics and it's by Tonic Studios and I went with the third size. I am making sure that this is nicely secured there. I have run it through my scissor machine and now I have a nice sentiment on a heart that matches perfectly the sentiment. So I am going to stick that directly on top of my card but just to make it a little bit more interesting I decided to do a little bit of false stitching all around the heart. This is going to add that perfect touch and I think it really makes a difference. So as I am doing that just to let you know that there is a giveaway on my blog so for a chance to win this November card kit by Simon Says Stamp make sure to visit my blog and enter your details. You will find a link to my blog post down below in the description area if you are watching on YouTube. So I am using some foam tip at the back and I am going to stick it at the center of my card and to embellish it even more I am going to use my scissors and cut out that tiny little heart from the leftovers of this patterned paper and then I am going to stick it directly on top of my card just to add more interest. To finish it off I am going to use some glossy accents on some of those tiny little hearts not all of them just to add a little bit of interest on the background Now for this card I am going to use the embossing folder I am going to place the front of my card base on the inside and then run it through my scissors machine Now this is going to make sure that I emboss only the card front and the result is really beautiful it's a great design I think it's very versatile but I am going to create the exact same design for pretty much any occasion I am using the ink pad that was included in the kit and I am going very smoothly over the raised areas and as you can see the raised areas grab the ink and they create this beautiful finishing touch I think this is a very elegant card that you can use for any occasion and since I am going for a thank you card or for a thanksgiving card I am going to stamp one of the sentiments that was in the stamp set and that says there is no time more fitting to say thank you Again to match the outside with the inside I am going to stamp the sentiment with the exact same ink pad and my misty is helping me stamp the sentiment again and again just to make sure that I get a nice impression What I really love about this ink pad is that it gives a beautiful shimmer on your project To add a touch of elegance I have used this ribbon and tied a bow and now I am going to use the envelope to create a matching envelope for my card so I am going to run it through my CISIX machine and I am going to emboss only the flap so my envelope along with the card will have the same design For this card I am going to use this beautiful patterned paper I really love the colours, the designs everything in it but just because it's so busy I don't think that I really need to do a lot on my card so I am going to use this leftover from the previous card and I am going to emboss the sentiment and for the sentiment I am going with thanks for everything I am using this banner die to cut out the sentiment and this die comes from a die set by Simon S. Tamp that has many different sizes of banners I am going to link you down below and my card is pretty much finished I am going to use some tape adhesive at the back and this is why I love to create 10 cards out of my card kit because I always end up with simple and quick cards For this card again I embossed the card front and now I am working with those scrap papers these are scrap patterned papers from previous cards and I am going to stick one on top of the other I get a border on each side so that I can see a little bit of blue but you will see that I have decided to chop off most of it so I only have a hair of blue probably you cannot see it here but you will see it at the photos at the end so now I am using this die that says hello at the very bottom of this strip of paper and I am going to pop out all the cutouts and then again I am going to use the hello die and cut it out of this orange patterned paper and now this cutout fits perfectly at the bottom of my strip now what I love about using and making the most out of my card kit is that I always stretch my supplies and try to find out ways to use every little bit of scrap and this card is a great example of that I am using my scissors to cut out the excess and now I am going to apply some glue at the back of hello and then stick it directly at the bottom of this strip making sure that it fits perfectly inside the gaps now to finish off the card I am going to use some glossy accents and I am going over the die cut that says hello but of course you can go ahead and add even more details on your card and I am going to add some clear Wink of Stella glitter pen on all of those hearts just because I can and this is going to finish off the card and now let's make the shaker card for today I always make one of the ten cards into a shaker card so I am creating now the frame I have used two rectangle dies to create this frame I have used some tape adhesive at the back I have sticked down the acetate and my card base is going to be the red cardstock so first of all I am going to stamp the sentiment and for the sentiment I am going with one that I used previously that says there is no time more fitting to say thank you and I am going to stamp it at the center of my card base by using VersaMarketing and then white emboss it to do so I am using my mist it just to make sure that I have stamped the sentiment nicely when you are using big stamps it is always nice to stamp twice and probably you cannot see it but I can see that I haven't placed correctly at the center of the sentiment so now I am happy with the stamping and then I will go ahead and apply the white embossing powder so now I am going to use my foam tape and go all around the back of the frame you can double up if you want to this is going to give even more freedom to the little sequence that you add inside for movement and this is what I am going to do actually for this card I don't know unless double up but just because I am using these sequence and they have big leaves inside I want to make sure that they move nicely on my window so now I am going to peel off the backing from my foam tape and now make sure that I place the frame correctly on top of my card base and just to finish off the card and add a little bit of interest I am going to add a few sequence from this mix at the outside of my card and to stick them down I am using some glue dots now for this card I am going to use this scrap and a couple of leaves these are leftovers from this die this is by Simon's stamp and I had those two leaves from a previous project so I am going to stamp the sentiment at the center of this red cardstock and I am going with a tiny one that says this is a thank you card and I am going to stamp it vertically instead of horizontally as you would expect because this is going to be the stamp for the little flower that I am going to create so again I am stamping with VersaMarking I am going to apply my embossing powder heat set it and my stamp is ready so now I am going to punch out a little circle and this is again from a pattern paper that was included in the kit I am trying to make sure that where I want to stick this down I am using some glue at the back again trying to decide the best placement and now I can stick the leaves on each side of my stamp to do so I am going to use some tape adhesive at the back and to stick down the flower I am going to use some glue dots the good thing about those glue dots is that they are not as permanent as you think so the recipient will be able to just grab the paper clip if she wants to and now I am going to stick this with another panel that I have left over from a previous card and as you can see I am going to use the green card base which I have again embossed with the embossing powder I am using some tape adhesive at the back of my panel and then I am going to stick that directly at the center of my card so now I have only few leftovers and I am going to create a card with all the scraps that I have and a great way to stamp your scraps is to create banners so I have used the die set by Simon's stamp with all the different sizes of banners I have die cut out of my scraps those 3 different panels and I am going to stamp the word thanks on one of them and then I am going to stack them one on top of the other for my card base I am using the blue card base and I am going to cover it up with this beautiful pattern paper with all those hearts and jars again I have cut it out to be slightly smaller than my card base so that you can see a small border all around I get a lot of questions on how long does it take me to create those 10 cards so you can probably tell that I am wearing different clothes and I also have a different nail polish and that's because this video was done in 2 different evenings although it looks smooth and quick it's not really like that anyway to add a little bit of interest and some detail I am using my signal white gel pen adding some force stitching at the top of those banners and then at the back I am going to add some foam tape and to finish it off I am going to create some enamel dots with my nouveau drops and I am going to show you how I am going to create a booboo here and how I am going to just save it with a pin a very quick and easy design and really a go-to when you want to use up all your scrap papers and now I am working directly on my card base I am going to stamp the sentiment with the ink pad that was included in the kit and I am going to stamp it from the top right corner of my card I am using again my misti just because this ink pad doesn't get a great impression at first so I am going to stamp it 2 or 3 times now the sentiment that I used says with all my heart so I have also used the tiny little sentiment that says thank you so I end up with thank you with all my heart in a beautiful shimmery look I hope you can see the shine so I am going to use this leftover pattern paper and I am going to fold it on itself so that you can see both the designs on this pattern paper with my tool I am going to poke a hole and then I am going to thread through a brad the brad that I am using is by HeroArts it is from a very old collection and it has a beautiful gem in green that matches perfectly the cardstock I am using my tape runner at the back and I am going to stick it on top of my card base so as if this pattern paper was folded so that you can see and read the sentiment I have used my stickers to add some dots around my sentiment and I have also cut out a couple of strips of paper this is the exact same pattern paper as the one that you see on my card front and I am going to embellish this a little bit more so now let's take a quick look all the 10 cards together that I have created using the Seimus S-Tamp November card kit and these were the cards for today I hope you had fun and got inspired and if you did, don't forget to leave me a comment as well as give me thumbs up on my youtube channel


Part XI On the death of the truly honourable Sir Walter Lloyd, Knight. At obsequies where so much grief is due, the muses are in solemn mourning too, and by their dead astonishment confess, they can lament this loss, though not express. Nay, if those ancient bards had seen this hearse, who once in British shade spoke living verse, their high concern for him had made them be apter to weep, than write his elegy. When on our land that flood of woes was sent, which swallowed all things sacred as it went, the injured arts and virtues made his breast the arc wherein they did securely rest. For as that old one was tossed up and down, and yet the angry billows could not drown, so heaven did him in this worst deluge save, and made him triumph or the unquiet wave, who while he did with that wild storm contest such real magnanimity expressed, that he dared to be loyal, in a time when it was a danger made, and thought a crime. Duty and not ambition was his aim, who studied conscience ever more than fame, and thought it so desirable a thing, to be preferred to suffer for his king, that he all fortune's spite had pardoned her, had she not made his prince a sufferer. For whose loved cause he did both act and grieve, and for it only did endure to live? To teach the world what man can be and do, armed by allegiance and religion, too. His head and heart mutual assistance gave, that being still so wise, and this so brave, that was acknowledged all he said and did, from judgment and from honour did proceed. Such was the useful mixture of his mind, twas at once meek and knowing, stout and kind, for he was civil, bountiful and learned, and for his friends so generously concerned, that both his heart and house, his hand and tongue, to them more than himself seemed to belong, as if to his wronged party he would be both in example and apology. For when both swords and pens ceased the dispute, his life alone rebellion did confute. But when his vows propitious heaven had heard, and our unequaled king at length appeared, as aged Simeon did his spirit yield, when he had seen his dearest hopes fulfilled, he gladly saw the morning of that day, which Charles, his growing splendor, did display. Then to eternal joys made greater haste, because his present ones flowed in so fast, from which he fled, out of a pious fear, lest he by them should be rewarded here, while his sad country by his death have lost their noblest pattern, and their greatest boast. 106 Orinda to Lucacia Observe the weary birds ere night be done, how they would feign call up the tardy sun. With feathers hung with dew, and trembling voices too, they court their glorious planet to appear, that they may find recruits of spirits there. The drooping flowers hang their heads, and languish down into their beds, while brooks more bold and fierce than they, wanting those beams from whence all things drink influence, openly murmur and demand the day. Thou, my Lucacia, art far more to me, than he to all the underworld can be. From thee I've heat and light, thy absence makes my night. But ah, my friend, it now grows very long, the sadness weighty, and the darkness strong. My tears, its dew, dwell on my cheeks, and still my heart thy dawning seeks, and to thee mournfully it cries, that if too long I wait, even thou mayst come too late, and not restore my life, but close my eyes. 107 To Salamena Forbear Fondhart, say I, torment no more that Salamena whom thou dost adore, for since so many of her chains are proud, how canst thou be distinguished in the crowd? But say, bold trifler, what dost thou pretend, which thou depose thy saint into thy friend? Equality of friendship is required, which here were criminal to be desired. 108 An Answer to Another Persuading a Lady to Marriage Forbear, bold youth, all's heaven here, and what you do of her to others courtship may appear to his sacrilege to her. She is a public deity, and word not very odd she should depose herself to be a petty household god. First make the sun and private shine, and bid the world adieu, that so he may his beams confine and complement to you. But if of that you do despair, think how you did amiss, to strive to fix her beams which are more bright and large than this. 109 Lucacia and Orinda, Parting with Pastora and Phyllis at Ipswich In your converse we best can read, how constant we should be, but tis in losing that we need all your philosophy, how perished is the joy that's past, the present, how unsteady, what comfort can be great and last when this is gone already, yet that it subtly may torment the memory does remain, for what was, when enjoyed, content is in its absence pain. If you'll restore it, we'll not grieve that fate does now us sever, tis better by your gift to live than by our own endeavour. 110 Epitaph on My Truly Honoured Publius Scipio To the officious marble we commit a name, above the art of time or wit, tis righteous, valiant Scipio, whose life we found the best sermon and best history, whose courage was no anguish, brutish heat, but such as spoke him good as well as great, which first engaged his arms to prop the state of the almost undone Palatinate, and helped the Netherlands to stem the tide of Rome's ambition and the Austrian pride, which shall in every history be famed, wherein Breda or Frankendale are named. And when forced by his country's angry stars to be a party in her civil wars, he's so much conduct by his valor taught, so wisely governed, and so bravely fought, that the English annals shall this record bear, none better could direct or further dare. Formed both for war and peace was brave in fight, and in debate judicious and upright, religion was his first and highest care, which ruled his heart in peace, his hand in war, which at the least sin made him tremble still, and rather stand a breach than act an ill. For his great heart did such a temper show, stout as a rock, yet soft as melting snow. In him so prudent and yet so sincere, the serpent much, the dove did more appear. He was above the little arts of state, and scorned to sell his peace to mend his fate. Anxious of nothing but an inward spot, his hand was open, but his conscience not. Trust to his word, to all religions kind, in duty strict, in bounty unconfined, and yet so modest, to us to him, less pain to do great things than hear them told again. Perform sad stone thy honourable trust unto his memory, and thy self be just, for his immortal name shall thee befriend, and pay thee back more fame than thou canst lend. To Mr. Sam Cooper, having taken Lucacea's picture, given December 14th, 1660. If noble things can noble thoughts infuse, your art might even in me create amuse, and what you did inspire you would excuse. But if it such a miracle could do, that amuse would not return you half your due, since twid my thanks, but not the praise pursue. To praise your art is then itself more hard, nor would it the endeavour much regard, since it and virtue are their own reward. A pencil from an angel newly caught, and colours in the morning's bosom sought, would make no picture, if by you not wrought. But done by you it does no more admit, of an encomium from the highest wit, than that another hand should equal it. Yet whilst you with creating power vie command the very spirit of the eye, and then reward it with eternity, whilst your each touch does life and air convey, fetch the soul out like overcoming day, and I, my friend, repeated here survey, I, by a passive way, may do you right, wearing in that what none could erendite, your panagiric and my own delight. One-twelve. Parting with a friend. Who ever thinks that joys below can lasting be and great, let him behold this parting blow, and cure his own deceit. Alas! How soon are pleasures done where fortune has a power! How like to the declining sun, or to the withered flower! A thousand unconcerned eyes shall suffer us to see! But of those we chiefly prize, we must deprive it be. But we may conquer, if we will, the wanton tyrant teach, that we have something left us still which grows not in her reach, that unseen string which fastens hearts, nor time nor chance are tied, nor can it be in either's art their unions to divide. Where sympathy does love convey it braves all other powers. Lucacia and Rosania say, has it not formed ours? If forty weeks converse has not been able yet to tie, your souls in that mysterious knot, how wretched then am I? But if I read in either's mind, as sure I hope to do, that each two other is combined, absence will make it true. No accident will air surprise or make your kindness start, although you lose each other's eyes, you'll faster keep the heart. Letters as kind as turtledoves, and undisguised as thought, will entertain those fervent loves which have each other bought, till fortune vex it with the sight of faith so free from stain, shall then grow weary of her spite, and let you meet again, wherein may you that rapture find, that sister Cheryl's have, when I am in my rocks confined, or sealed up in my grave. One-thirteen To my dearest friend, upon her shunning grandeur, Shine out, rich soul! To greatness be, what it can never be to thee, an ornament. Thou canst restore the luster which it had before these ruins, own it, and twill live, thy favours more than kings can give. Hast more above all titles, then, the bears are above common men, and so heroic art within thou must descend to be a queen. It honour may convenient prove, by giving thy soul room to move. Affording seen unto that mind, which is too great to be confined, work thou with single virtue stored to be approved, but not adored, thou mightst retire, but who ere meant a palace for a tenement? Heaven has so builty, that we find thee buried when thou art confined. If thou in privacy wouldst live, yet luster to thy virtues give, to stifle them for want of air, injurious is to heaven's care. If thou wilt be immured, where shall thy obliging soul appear? Where shall thy generous prudence be, and where thy magnanimity? Nay, thy own darling thou dost hide, thy self-denial is denied, for he that never greatness tries can never safely it despise. That Antoninus rit well, when he held a scepter and a pen, lest credit Solomon does bring as a philosopher than king. So much advantage flows from hence to write by our experience. Diogenes I must suspect of envy more than wise neglect, when he his prince so ill did treat and so much spurn it at the great. A censure is not clear from those whom fate subjects or does depose, nor can we greatness understand from an oppressed or fallen hand. But tis some prince must that define, or one that freely did resign. A great Almanzor teaches thus, or else a Dionysius. For to know grandeur we must live in that, and not in perspective. Vout safe the trial, then, that thou mayst safely wield, yet disallow the world's temptations, and be still above whatever would be fill. Convince mankind, there's somewhat more great than the titles they adore. Stand near them, and will soon be known, thou hast more splendour of thy own. Fall to the wanting age, and be channel of true nobility, for from thy womb such heroes needs must arise, who honours will deserve, and can despise. One-fourteen. To Pastora being with her friend. While you the double joy obtain of what you can give and what you gain, friendship, who owes you so much fame, commands my tribute to your name. That was almost forlorn, sunk under every critics scorn, but that your genius, her, protects, had fled the world, at least the sex. You have restored them, and us, whence both are happy. Caesar thus owed Rome the glories of his reign, and Rome owed him as much again. You and your friend, those joys have found, which all relations can propound. What nature does among them disperse, you multiply in her converse. You her enjoyment have pursued in company and solitude, and wheresoever shall retire, there's the diversion you desire. Your joys by this are more immense, and heat contracted grows intense, and friendship to be such to you will make these pleasures honours too. Be to each other that content, as to your sex your ornament, and may your hearts by mixture lost bestill each other's bliss and boast. All your parting be as that you ere should disagree, and then even death your friend will prove and both at once, though late, remove. But that you may severely live, you must the fending world forgive, and to employ your charity you have an object now in me. My pen, so much for you unfit, presents my heart, though not my wit. Which heart admires what you express more than what monarchs to possess? You're not infection from my fate, though I must be unfortunate, for having paid my vows due I shall soon withdraw, wither, and die. 1.15 To my lord and lady Dunganon on their marriage, May 11th, 1662. To you, who in yourselves do comprehend all you can wish, and all we can commend, whom worth does guide and destiny obey, what offerings can the useless muses pay? Each must at once suspend her charming lyre, till she hath learnt from you what to inspire. Well may they wonder to observe a knot so curiously by love and fortune wrought, to which propitious heaven did decree all things on earth should tributary be, by gentle, sure, but unperceived degrees, as the sun's motion, or the growth of trees, does providence our wills to hers incline, and makes all accidents serve her design. Her pencils, sir, within your breast, did draw the picture of a face you never saw, with touches which so sweet were, and so true, by them alone the original you knew. And at that sight with satisfaction yield your freedom, which till then maintained the field. It was by the same mysterious power, too, that she has been so long reserved for you, whose noble passion, with submissive art, disarmed her scruples and subdued her heart, and now that at the last your souls are tied, whom floods nor difficulties could divide, even you that beautyous union may admire, which was at once heaven's care and your desire. You are so happy in each other's love, and in assured protection from above, that we no wish can add unto your bliss, but that it should continue as it is. O may it so, and may the wheel of fate in you know more change than she feels create. And may you still your happiness is find, not on your fortune growing, but your mind, whereby the shafts of chance as vain will prove, as all things else did that opposed your love. Be kind and happy to that great degree, as may instruct latest posterity, from so revered a precedent to frame rules to their duty, to their wishes' aim. May the vast sea for your sake quit his pride, and grow so smooth while on his breast you ride. As may not only bring you to your port, but show how all things do your virtues court. May every object give you new delight. May time forget his scythe, and fate his spite. And may you never other sorrow know, but what your pity feels for others woe. May your compassion be like that divine, which relieves all on whom it does but shine, whilst you produce a race that may inherit all your great stock of beauty, fame, and merit. 1. 16. To his grace Gilbert, Lord Archbishop of Canterbury, July 10, 1664. That private shade wherein my muse was bred, she always hoped might hide her humble head, giving the retirement she had chose might yield her if not pardon, yet repose. Nor other repetitions did expect than what our echoes from the rocks reflect. But hurried from her cave with wild afight, and dragged maliciously into the light, which makes her like the Hebrew Virgin mourn, when from her face her veil was rudely torn. To you, my lord, she now for succour calls, and at your feet with just confusion falls. But she will thank the wrong deserved her hate if it procure her that auspicious fate, that the same wing may over her be cast, where the best church of all the world is placed, and under which, when she is once retired, she really may become to be inspired. And by the wonders which she there shall view may raise herself to such a theme as you, who are preserved to govern and restore that church whose confessor you were before, and show by your unwirried present care, your sufferings are not ended, though hers are. For whilst your crozier her defense secures, you purchase her rest with the loss of yours.  For after such a rough and tedious storm had torn the church and done her so much harm, and though at length rebuked you left behind such angry relics in the wave and wind, no pilot could, whose skill and faith were less, manage the shattered vessel with success. The piety of the apostle's times encouraged to resist this age's crimes, majestic sweetness, tempered and refined, in a polite and comprehensive mind, were all required for ruins to repair, and all united in her primate are. In your aspect so candid and serene, the conscience of such virtue may be seen, as makes the sullen schismatic consent, a church man may be great and innocent. This shall those men reproach if not reduce, and take away their fault or their excuse, whilst in your life and government appear, all that the pious wish and factious fear. Since the prevailing cross her entence spread, and pagan gods from Christian bishops fled, times curious eye till now hath never spied the church's helm so happily supplied, merit and providence so fitly met, the worthiest prelate in the highest seat. If noble things can noble thoughts infuse, your life, my lord, may even in me, produce such raptures, that of their rich fury proud, I may perhaps dare to proclaim aloud, assured the world that ardour will excuse, applaud the subject, and forgive the muse.


Os i fod ni ddoch yn cymdysgolol â'r 13 ym 2015 y byddwn i Llyfrgelliaethol a Llyfrgelliaethol, ac mae gwaith y byddwn i mi gwybod, mae'n mynd i gael o gwzod ialau mewn cyffin. 1. Os i fod ni i gael o'r prysgio afirmyt oedd yn ei si pieffydd mwy oedd eu cymryd meddwl o gyflym ymgymaint, o swyddogwch cynllun ddychchiol�er hwylfaeth Scotland, o i ddau aelod 2015 ymwneud, o casoedd mae ddim yn cymryd mwy o gyfryd mwy o'r prysgio afirmyt o'r prysgio. 2, instrument subject and negative procedure, the firemen's pension scheme amendments Scotland order 2015, SSI 2015, 1, 4, 0, and the fire fighters compensation scheme and pension scheme amendments Scotland order 2015, SSI 2015, 1, 4, 3. Both instruments were laid on 26 March 2015 and came into force on 1 April 2015, the very short period of time between laying instruments and them coming into force has meant that there has been no opportunity for scrutiny of the instruments. Does the committee therefore agree to draw both instruments to the attention of the Parliament under reporting ground J as they fail to comply with the requirements of section 282 of the Interpretation and Legislative Reform Scotland Act 2010? The committee may consider that the breach of the 28-day rule in this case raises a broader issue about the timetabling of instruments which are prepared and laid in parallel with UK instruments, which makes similar provision. The committee may consider that there is a clear need for the projects of this nature to be planned in a way which allows for the procedural requirements of both Parliaments to be met. The committee may further consider it to be unsatisfactory that it has not been achieved in the present case. The committee may wish to welcome, however, that the Minister for Parliamentary Business has undertaken in recent correspondence with the committee to review the processes for laying instruments in these circumstances and to take steps to improve awareness within the UK Government of the challenges involved. The committee may consider that this work should be progressed in early course in order to avoid similar issues arising in the future. Two further points have been raised by our legal advisers on the latter of the two instruments, SSI 2015 at 1.4.3. Article 11.2.b.3 inserts a reference to Regulation 1.66 of the Firefighters' Pension Scheme, Scotland Regulations 2015, into rule 3.2c of part 10 of the schedule to the Firefighters' Compensation Scheme, Scotland Order 2006. The correct reference should be to Regulation 1.56 of the 2015 regulations. Does the committee therefore agree to draw the instrument to the attention of the Parliament under the general reporting ground? Article 18, in inserting a new subparagraph 11 into rule 1 of part 2 of the schedule to the Firefighters' Pension Scheme, Scotland Order 2007, is defectively drafted. The new subparagraph provides that a person is provisionally enrolled member of the scheme if the person is not eligible to become a provisionally enrolled member pursuant to rule 6c3 of part 11. The reference to not eligible should be a reference to not ineligible. The effect of this error is that the provision does not achieve its policy objective. Does the committee therefore agree to draw the instrument to the attention of the Parliament under reporting ground? I, as a drafting, appears to be defective. I think that the errors in this particular instrument are quite significant, potentially by affecting individuals. We would certainly expect to see that remedied. More to the point, it illustrates the real danger of officials in the Scottish Government and the Parliament not having adequate opportunity to look at those instruments in the run-up to them being laid and implemented. I am given to understand that the error in relation to eligible and not ineligible is lifted straight from the UK legislation, which appears to be defective in a similar way. I would not think it unreasonable that officials in Scotland rely on the professional standards that apply elsewhere, but the compression of timetable appears to have led to what can only be described as a burrach. Therefore, the issue of properly meeting our timetable is not simply a technical issue. It is an issue that has real-life implications. We are very much indebted to the legal advice that we as a committee have for bringing that to our attention. I hope equally that the UK is aware that the defect is being found and looks again at its own legislation as a consequence to us directly, but it would be good practice to do that. It is a reason why it should work with us more robustly to give adequate time for everybody who can check this to do so. Everybody will benefit if that actually happens, as this case perfectly illustrates. John Finch-Everett, Stevenson and everything that he has said. I am caution against accepting the work of others when they have made mistakes, not the standing their best endeavour, and we should have the time, therefore, to check for our instruments that have been examined elsewhere, but not properly examined, as it turns out in this circumstance. For those comments, colleagues, the committee may wish to note, however, that the Scottish Government has undertaken to bring forward a further instrument to correct both of those errors with retrospective effect. Other points have been raised by our legal advisers on the Housing Scotland Act 2006, Repayment Charge and Discharge Amendment Order 2015, SSI 2015-144, nor on the National Health Service free prescriptions and charges for drugs and appliances, Scotland Amendment Regulations 2015, SSI 2015-1610, nor on the welfare of animals at the time of killing Scotland Amendment Regulations 2015, SSI 2015-1611, is the committee content with these instruments, please? Agenda item 3 is instruments not subject to any parliamentary procedure. The act of a journal criminal procedure rules amendment number 2, European protection orders 2015, SSI 2015-121. Paragraph B of Form 616B in the schedule to the instrument appears to be defectively drafted. Paragraph B specifies the incorrect maximum penalties on summary conviction, which are applicable for an offence under section 234A4 of the Criminal Procedure Scotland Act 1995, as modified by section 254D2. Paragraph B should have specified the maximum penalties as 12 months imprisonment or a fine not exceeding the statutory maximum or both, instead of three months imprisonment or a fine not exceeding level five of the standard scale or both. Does the committee therefore agree to draw the instrument to the attention of the Parliament under reporting ground eye as it appears to be defectively drafted? A further point has been raised on this instrument by our legal advisers. There is a minor drafting error in the new rule 6191 of the criminal procedure rules 1996, as it is asserted by Paragraph 22 of this instrument, rule 6191, provides that the rule applies where the court has to send information to the competent authority of an issuing state under these provisions, so are under, among the other provisions, rule 6134, but this should refer to rule 6133. Does the committee therefore agree to draw the instrument to the attention of the Parliament under the general reporting ground as it contains a minor drafting error? The committee may wish to note that the Lord President's private office has confirmed that the errors will be corrected by laying an amending instrument before Parliament at the earliest possible opportunity. Given that the instrument came into force on 1 April, the committee may consider that the amendment should be laid quickly. No points have been raised by our legal advisers on the act of sedurant, rules of the court of session and sheriff court of bankruptcy, rules amendment, bankruptcy and debt advice Scotland Act 2014-2015, SSI 2015-119. Is the committee content with this instrument, please? The committee may wish to note that, in response to questions raised by our legal advisers on this instrument, the Lord President's private office has explained that it intends to review its approach to citing and referring to rules of court in acts of sedurant and acts of a journal, with a view to adopting a standardised approach. The Lord President's private office hopes to be able to communicate its revised approach to citation and references to the committee in the near future. No points have been raised by our legal advisers on the Housing Scotland Act 2014, commencement number 2, order 2015, SSI 2015-122. The committee may wish to note, however, that the Scottish Government intended within the order to commence section 89 of the Housing Scotland Act 2014. The order commenced sections 85, in so far as not already enforced, 87, 88, 90, 91 and 92 of that act on 1 April 2015, which make a number of amendments to existing legislation effectively largely administrative changes in the area of private housing conditions. The omitted section 89 relates to maintenance plans under the Housing Scotland Act 2006 and operates to change the way in which such maintenance plans must be registered. The fact that section 89 is not commenced by the order does not affect the operation of revisions that are commenced by the order. The Scottish Government has confirmed that section 89 will be included in the next commitment order to be made under the Housing Scotland Act 2014, and until then the current arrangements for the registration of maintenance plans will remain in place. In noting this, does the committee agree to report that it is otherwise content with this instrument? Agender item 4, the Scottish elections reduction voting age bill. The purpose of this item is for the committee to consider the delegated powers in the bill at stage 1. Members will have seen the delegated powers memorandum and the briefing paper. Section 9E of the Representation of the People Act 1983 requires registration officers to invite persons to apply for registration in the electoral register if they are not currently registered, but the officer believes that they are entitled to be registered. Section 41 of the bill confers powers on the Scottish ministers to make provision about invitations to be given to persons under the age of 16 in relation to the registration of local government electors. Does the committee agree to report that it finds this power to be acceptable in principle and that it is content that it is subject to the affirmative procedure? Sections 12, 13 and 14 of the bill set out the limited circumstances in which details of entries in the local government electoral register relating to under 16-year-olds may be published, disclosed or shared. Section 142 provides a non-exclusive list of examples of what might be done with the power. The list includes authorising or requiring the supply of specified persons, specifying the purposes for which such information may be used, prohibiting further supply of information and prohibitions on the supply of copies of the full register. Does the committee agree to report that it finds this power to be acceptable in principle and that it is content that it is subject to the affirmative procedure? Section 17 permits regulations to make the full range of ancillary provision. Incidental, supplemental, consequential, transitional, transitory or saving provision. Ministers may make such provision if they consider it necessary or expedient for the purposes of or inconsequence of or for giving full effect to any provision in the bill. Does the committee agree to report that it finds this power to be acceptable in principle and that it is content that it is subject to the affirmative procedure when it amends primary legislation but otherwise to the negative procedure? Given that no issues have been raised in relation to these powers and we do not wish to raise any questions with the Scottish Government, are we agreed to report that the committee is content with the delegated powers provisions in the bill at stage one? Thank you. Gender item five is the human trafficking and exploitation Scotland bill. This item of business is consideration of the response from the Scottish Government to the committee stage one report on the bill. Members have seen the briefing paper and the response from the Government. Do you members have any comments or are we content to note the response and, if necessary, reconsider the bill after stage two? We are. Thank you very much. That completes our agenda and our next meeting will be next Tuesday.


He's in Atlanta. Yeah, should we hold this afternoon down there in some of the drug salute How'd it go yesterday? All right? Oh, yeah Well, I'm pleased to sign this bill today that marks another Milestone, I think in the streamlining of our federal court system the federal courts improvement act of 1982 Senator Strom Thurmond who couldn't be with us today because of a previous commitment Senators Dole and Heflin of course congressman Pete Rodino and McClory Provided the excellent leadership that was required to pass this bill These reforms are the result of bipartisan cooperation in the Congress and the hard work of Dedicated people in all three branches of government And I on behalf of all of our citizens thank them for their efforts This bill will consolidate the court of claims and the court of customs and patent appeals To form the United States Court of Appeals for the federal circuit the logical Research and development by ensuring the uniform application of the patent laws Other changes will improve the overall management of the federal courts. I Hope that this bill and this bipartisan effort Will pave the way toward more reforms in the system by which America dispenses justice under law There are several significant pieces of legislation now pending before the Congress Such as the criminal code reform bail reform heaviest corpus reform that will require similar bipartisan cooperation I Understand the Senate soon will take up the criminal code reform and I look forward to working with Chairman Rodino and members of the House to ensure similarly prompt action on that bill I've long said the government's first duty is to protect the people But in recent years despite a rapidly growing federal government crime rates around the country have been sorry So if we will lead the nation continue to work together we can restore safety of American neighborhoods and fulfill our first duty as representatives of the American people and now I'm going to Sign this I was just a minor bill as you can see There Nice to see you Had his way back there someplace in the 1870s when they wanted to eliminate the patent process because they said everything that could be invented This young lady is representing Senator Heflin he couldn't make it I'll come through the line again Last year get back to the office and go to work Thank you Oh, no, I know you've told me that I appreciate It's a lot of Let's go there in large Unfortunately other things got in the way we recognize Okay I American chairman congressman Yes Our secretary Oh I Told him about I Yeah I know and I've also been told that you've had a very successful commission meeting and I Think you all know the importance that I place in our administration places on our relations With Canada, but you are the ones who do the nuts and bolts work to Provide a foundation for that good relationship, and I just want to express my thanks to all of you for What you're doing so successfully And now I guess we better take the picture I But speaking of days in the past as the name Pete Berryman from Tampa It was an old friend of yours that you were very good to Some years ago I Yes Many years ago as a matter of fact I understand it was when you were in the first primary campaign trail when you were still governor of California Yes, yes, and actually It's always been portrayed that I was a candidate and I wasn't With some people that had told me as long as I was going to be nominated as a favorite son They were going to consider that I was a legitimate candidate I had to say to him was you know, I will not lift a finger to help in that regard I Didn't think that having come from 25 years of Disappearing into the distance with the end superimposed on my back After one year as governor I should be suggesting I wanted to be president Turned out all right a bit come about Well, thank you, mr. President


Climate change presents a genuinely existential threat. There is no more important problem. Island nation states like Kiribati, they are very exposed to climate change risks. And for them that's not just a loss of property, it's a loss of culture and it's a loss of identity. We've dramatically changed Earth's climate as a result of greenhouse gas emissions from burning fossil fuels for energy and also deforestation. And we're also seeing profound changes in the ocean chemistry and in ocean sea levels. Climate change will impact the biodiversity in our oceans in ways that we really don't fully understand yet because we're facing an uncertain future. So in addition to mitigating greenhouse gas emissions, we also now have to think about how we're going to adapt. So our eco-adapt project is looking at adaptation options for communities living in the coastal zone in small island developing states in the Pacific. Climate change will affect people across many islands in the Pacific by changing the conditions that they have come to expect. It's affecting coastal inundation. It's affecting the coral reefs and its ability to provide food for people. We start with the focus on understanding their relationship with natural systems and then we try and make sure that anything that we recommend is an appropriate balance between what that community needs and what's needed to sustain the natural environment around them. I like to say climate change has become everyone's business. Our research is remarkable in our attempt to have a genuinely integrated multidisciplinary approach. We need microeconomists. We need coastal engineers. We need our marine ecologists. We need planners. We need social scientists to gain a holistic understanding of the problem and the possible solutions. What inspires me about working on the eco-adapt project is the ability to work with other experts and see how the whole system might face challenges due to climate change. Well, unfortunately, it's a growth business. But it's not too late because the root cause are these greenhouse gas emissions and it's well within our ability to stop them.


She has res on third round like watch this the C4 distraction, okay?  Just tell it.    Yeah Lastly we're on a one hit 30 the other one Never mind you're better No, I just see you help like my mouse pad got a little like what so my mouse is like like moving a little slower How to get wet I don't know. I think I had a drink on there You missed an hack. I actually just licked it up. So we're good. Wait. Nobody's picking jet arena No way No, somebody's gonna dodge just no chance It is impossible to have a game of valorant competitive without jet arena. There's zero chance this one goes through There's the dodge.  I wish you're not blind.  Killjoy. You guys are so cute when you work together. Honestly Team works kind of getting me hard. All right four duelists. We should definitely want to tackle it All these clips are taken from my live stream over on twitch.tv slash robert rayards underscore Also, if you like the video at all consider subscribing. It's free and you can always change your mind


All right, it's great to be here. So, how many of you know in great detail what hormesis is? How many of you kind of know or don't have a clue? All right, good. So you're not wasting your time here then. Well, this picture, somebody running up a trail and getting some good exercise, but that's kind of a vague concept of hormesis and I think we're gonna get into a little bit of detail about what hormesis exactly is. And so the subtitle of my talk is the biology of beneficial adaptation to stress. People think stress is always bad, but stress can be good. I write a blog called Getting Stronger. The byline is train yourself to thrive on stress. I think that's kind of a catchy byline and you'll hopefully understand what that means when you get through this talk. I've given three previous talks at AHS. One of them was on nutritional supplements. I don't think they're always a good idea. Another talk in Berkeley was on how to reverse myopia and then in Boulder, I talked about the benefits of living at high altitude and the implications for that. But this year, I'm gonna talk more fundamentally about hormesis. So we have a lot of epidemics of metabolic disorder, cancer, depression, obesity. There's some thoughts within this organization about what causes those. A lot of the ideas that you're hearing here come out of the concept that stress is at the root of all of the problems or one of the key drivers. But I think I would like to turn that on its head and propose that maybe we suffer from a lack of beneficial stress. The key is understanding what beneficial stress is. So first, hormesis. It's not homeopathy. People get that confused all the time. It's actually a real scientific concept. It's a concept in toxicology which was first controversial and is now becoming better accepted. There is a researcher, Edward Calabresi and Suresh Ratan who've done countless studies. There's over 9,000 case reports of hormetic effects. And I'll get into that a little bit. But first, what is hormesis? It's the beneficial response of an organism to a low dose stressor that would otherwise be detrimental or even lethal at a high dose. It works by activating some endogenous responses, some defense and repair mechanisms in your body. And the result is that you're better off than where you started. You get a super compensation. You end up stronger than before you experienced the stress. Now here's what a hormesis toxicology plot looks like. You'll see a dashed line running through the center here. That's the baseline of whatever organism is tested. Could be a human, it could be a plant or a microbe. It's been done on all kinds of organisms. You expose it to a stress which is down here at the bottom, a dose. And initially you actually get a stimulation effect, a beneficial response. If you go too high, however, into the red zone, you get a detrimental effect. And most toxicology is looking at much higher doses. But in this low dose regime, you can actually get a stimulation effect. The issue is what's that cutoff between benefit and adverse effects? So here's some typical curves from toxicology. You're showing two plots here. One is the effect of alcohol on the hormones in a rat looking at testosterone, luteinizing hormone. And you can see that initially at very low levels of alcohol, there's a stimulating effect. The rat gets more testosterone. But at high levels, it's suppressing. Here's another plot showing the effect of an herbicide, 2,4-D, on oysters, on oyster growth. And actually this herbicide, toxic chemical, at a very low dose gives a stimulation effect. Why is that? Because there's probably a defense response in the oyster. But at high levels, it's detrimental. So again, over 9,000 toxicology studies looked at and about one-fifth of them showed hormesis. So this is pretty interesting. Of course, that dose is different for, the cutoff dose is different for every particular agent. So sometimes it's in the PPM level. Sometimes it's much higher. So there's a huge variation in the hormetic dose. Why is there hormesis? Why is there hormesis in every microbe, in every plant, in every organism? And that's for a simple reason. Without it, the species would have died out because the environment is stressful. If you didn't have the ability to adapt to stress, you're gone. Here's an example of some coral from the area of American Samoa. And recently they found that the coral growing in the warmer waters are now more resistant to bleaching. That's an adaptation. We all ourselves can experience adaptations to environmental stress. So it's ubiquitous in nature. So what's the connection then with ancestral health? A lot of the talks here are focusing on novel foods, novel chemicals, but maybe we look at the other way about what's missing. What's missing from our modern environment that our ancestors had. Here's a quote from Alastair Nunn. I think it's a great quote. And he was sort of surveying the mechanisms of hormesis, but relating it back to ancestral health. I'll just read it. Ancient man was a hunter-gatherer, often traveling long distances to find food, avoid threats, and seek shelter. In contrast, many modern Western societies have transformed their surroundings in order to minimize or even eliminate environmental threats and stresses that our ancestors were exposed to, including food and water shortages, predation, infections, extreme of temperature, and the need to carry out regular physical activity. So we're suffering from a lack of hormesis. That's a big difference in our modern society. Okay, so that's a little bit about what hormesis is. Beneficial response to low-dose stressors that give you a compensating benefit. But what are the mechanisms? How does it actually work? So the rest of this talk is not gonna be so much practical steps that you can take, but I think if you understand the theory behind it and understand the underlying basis, you can apply it. My blog has got post after post of how this applies in many different cases, but I wanna give you the basic principles. And for that, I've looked at all the studies on hormesis, and I think they fit into four different levels from the very low structural hormesis, your bones and your tissues and your muscles and even your eyes, we'll get into that. The next level is defense. That's your immune system and also your xenobiotic defense. That's a system of phase one and phase two detox enzymes that protect you against chemical toxins, but also against the phytonutrients in broccoli. The metabolic hormesis, the next level, which is how hormesis can upregulate your whole utilization of energy. And I think the ketogenic dieting is a form of hormesis. And finally, very important, but not to be overlooked, psychological hormesis. And we'll talk about what that means and the neurological basis for it. Okay, so let's start with structural hormesis. So there's four types of hormesis that I'd like to talk about here. Resistance exercise, weight-bearing exercise, playing the guitar, barefoot running and distance focusing. All right, and each of these has a hormetic effect. So let's get into them. So let's start with resistance exercise and muscle growth. This is the most familiar example of hormesis. We're all familiar with it. When you go to the gym, you lift weights, and straining your muscles causes a microtrauma and an inflammatory response. And specifically, it's mediated by growth factors like IGF-1, growth hormone, and myogenic regulatory factors called MRFs.  If you have too much of this, right, that's the red part of the hormetic curve, you can get delayed onset muscle soreness, pulled muscles, so you wanna be in that hormetic zone. Supercompensation, very important concept to understand here, because when you start training, and this applies to any kind of hormesis, not just lifting weights, you get a net decrease in function, right? That's shown in the red part of this curve here. And it takes you maybe a couple of days to recover, but if you do it right, you actually end up stronger than you started out. And if you can do this in repeated cycles, you're moving up that curve. Another example is strengthening your bones. When you lift weight, weight-bearing exercise, this is very important, and people is to get older too. You're actually putting a load onto the bone, and the fluid around the osteocytes compresses them, and this generates the release of proteins called focal adhesion kinase that stimulates new bone growth. And then you get the secretion of collagen that mineralizes and stronger bone, right? If you do it too much, bone fracture, right? We're always talking about the right level of stress here. Calus formation, very familiar to all of us who write, do ballet, barefoot running, do rock climbing like I do. And this is what happens when you expose the skin to friction or pressure. You actually cause the production of an enzyme called transglutaminase that cross-links the skin and makes it tougher. So it's an example also of specific hormesis. There's a general concept called the sed principle, specific adaptation to imposed demand. And what that means is the stress gives you the benefit where it's applied.  If I play the guitar with my left hand, I don't get the calisthenes on my right hand. Can we apply this to the eyes? I gave a talk in Berkeley on myopia. I'm not going to go through all of the evidence for this or the technique. You can watch that video, but I want to just talk about the mechanism here because it turns out that the way you focus actually changes the structure of your eye long-term. Short-term, you can see that when you're looking up close, the crystalline lens expands and you get a different, and you're able to focus on near objects and when you're looking at in the distance, it flattens out. But what happens in myopia is that normally your vision is focused on the back of the retina, but if you do a lot of near work, computers and reading, you're starting to focus in front of the retina, all right? Now what happens then, and I'll explain the biochemistry of this, now you need a corrective lens because you need to shorten the eye, but that distance correction causes further elongation and what we call axial myopia and then you go through a cycle where you have to get stronger and stronger and stronger lenses and it's not really correcting the problem, it's actually making it worse. And why is this? There's a great series of papers called the incremental retinal defocus theory, IRDT, by a couple researchers like Hung and Siafretta and they've shown that repeated defocus cycles cause the release of neuromodulators like glutamate, acetylcholine, GABA, dopamine, serotonin and this actually weakens the eye because it changes proteoglycan synthesis in the sclera, that's the white of your eye, which is most of your eye and what happens then is the eye becomes longer and it elongates and repeated cycles of this lead to permanent myopia and hyperopia is of course the reverse, you're focusing not too close, but too far and this has been shown experimentally in different animals, in chicks, in monkeys but also in humans and what you can see here is a study showing the change in axial length in microns based on the time of exposure to a positive or a negative defocus and you can see in only a short number of minutes to an hour you're already seeing small changes and there have been further follow-up studies showing that for longer cycle periods the change in axial length increases even more so. So how do you apply hormesis here? You reverse the process. You use print pushing or what we call reader lenses plus lenses when working up close to stimulate defocus in the opposite direction or you spend a lot more time when you're outside with progressively weaker lenses and you can look at my video to see more detail on this from the Berkeley talk. Okay, the next level of hormesis up from structural is defense hormesis and this is the strengthening of your immune system and your xenobiotic defenses and I'll give, I've got a few examples here. Probiotic microbes actually stimulate the training of our immune system, our Tregs, our regulatory T cells. Food allergens at low levels can be used in immunotherapy to improve and lessen the response to allergy. Xenobiotic chemicals, not just phytochemicals but even toxins interact with our NRF2 system to upregulate our endogenous phase two enzymes and even certain aromatic chemicals like poly aromatic hydrocarbons, some of the compounds found in charred meat can upregulate our cytochrome P450 system to stimulate that and make us more prone to be able to defend ourselves against some of these toxins. So I'll just talk about a few of these in the interest of time. One of them has to do with probiotics and now I'm thinking of them as hormetic agents. All right, there's a great book here which I would really encourage you to read. It's called An Epidemic of Absence, A New Way of Understanding Allergies and Autoimmune Diseases by Moises Foleskof Manoff and he goes through case after case of specific different allergenic issues and autoimmune diseases and shows how while most of us think that the problem has to do with the introduction of novel foods or chemicals, in fact immunologists are starting to see the importance of the microbiome and the disappearance of the ancient microbiome which helped us regulate our response to foreign bodies and specifically these regulatory T cells are educated by the microbes so that they moderate the B and T cells response basically calming the overreaction of for example, IGE response to pollen, dust, mites and certain food stuffs. Of course as with any hormesis exposure to the wrong microbes at the wrong time creating infection or delayed exposure can actually lead to autoimmune disease and allergy as well. So here's a couple examples and he lays these out in the book and I can't go into all of them but I would encourage you to read it. Asthma, really interesting study in here comparing the Corellians who lived in the part of Finland that after the Second World War went with the Soviet Union versus the Finns, the modern Finns. And the Corellians did not modernize their water supply. They still lived on farms. The Finns did and what happened? Huge difference in the incidence of asthma and autoimmune disease and this was traced to the presence or absence of microbes such as helicobacter pylori and T. gondi in the water supply. Allergies have been associated with urbanization and one of the interesting findings of the book is that people who grew up on farms where they were exposed to cowsheds or animal feces in Sweden and Uganda had much lower incidence of asthma and allergies but they had high prevalence of lactobacillus, parasites and worms, helmets, right? And the disappearance of these from our microbiome is associated with the rise of asthma and autoimmunity. A number of other examples here. The other thing I would point out here is the importance of timing, all right? So sometimes it's important when you're exposed to the microbe. Classic example, MS. We're all exposed to the Epstein-Barr virus, most of us are, but in a cleaner and cleaner environment there's less of that, right? So what they found is that people who were not exposed to Epstein-Barr until their teens or their 20s were more prone to get MS similar to the prevalence of mononucleosis. Those who were exposed at a much earlier stage tend to be protected. Autism, similar story but this goes back to childhood or maybe even in utero, all right? Now let's talk about the other type of defense which is the xenobiotic metabolism. This is your defense against foreign chemicals like, well, phytochemicals but also other toxins. What's really interesting is that the NRF2 which is the transcription factor is stimulated by these chemicals, basically aromatic chemicals like phyto-nutrients and found in peppers or in carrots or in broccoli or by exercise. And when it's stimulated you get the production of a number of autoimmune, antioxidant enzymes such as glutathione transferase, glutathione peroxidase, superoxide dismutase and these are your endogenous antioxidants. Paradoxically if you take a lot of antioxidants orally, exogenously, you suppress the NRF2 system. So you may get a stoichiometric short-term benefit but you're turning off your body's ability to make catalytic antioxidants which are far more powerful. Now let's get into the third level of hormesis, metabolic hormesis. Some of you might recognize this character, Vim Hof. He's a big believer in cold exposure as am I and I'll talk about four stimuli that turn on your metabolic-hormetic systems. Cardio and high-intensity weight training, fasting, carbohydrate restriction which turn on autophagy and keto adaptation, cold exposure which turns on thermogenesis and hypoxia. What's interesting and I gave a little preview of this when I talked about altitude when it was in Boulder is that all of these fit into a single stress response system. This stress sensor which is called PGC1-alpha which is peroxisome, proliferator-activated GC1-alpha. It binds with your P-PAR receptor and it's sensitive to cold, to altitude, to exercise and to calorie restriction and these transcription factors are throughout the body.  One is it's the master regulator of mitochondrial biosynthesis. The more it's stimulated, the more mitochondria you'll grow, right? That's your energy system.  Makes you more metabolically active. It stimulates your BDNF, your brain-derived neurotrophic factor which is very important for neurogenesis and ultimately for mood. So it has important effect on appetite suppression, your desire to exercise your insulin sensitivity and on a process called autophagy which we'll talk about a little bit. So what is the primary thing that it does is it inhibits what's called mTOR. mTOR is a pathway that is very good to have when you're young because it stimulates protein synthesis and growth but when you get past middle age it can lead to processes like cardiovascular disease, cancer, neurodegeneration because it becomes overactive. So you don't want that mTOR process to be going into old age and mTOR basically is inhibited by the PGC1-alpha cascade through a protein called red one. It also turns on this process called autophagy which I think you've heard a few people talk about but it's basically a cellular house cleaning process. You have all these damaged proteins and lipids inside your cell when you fast or when you have the PGC1-alpha cascade when you expose yourself to cold or exercise this process turns on and you clean out a lot of these damaged proteins which if they accumulate can lead to all kinds of metabolic problems. So how does autophagy promote longevity? Well, again, it clears out the aggregated proteins it reduces inflammation, senescence, oncogenesis but it also upregulates your innate immune response and removes intracellular pathogens. Now a little aside, why do we age? There's three different theories of why we age. There's the genetic programming theory which says it's just in our genes. It's inevitable. We have a finite lifespan. There's the damage accumulation theory which says it's free radicals, right? Too much oxidation going on. So you should take antioxidants. And then Mikhail Black-Osclinny and Volter Longo and Ron Rosdale have proposed this hyperfunction theory which says it's mTOR. The mTOR process goes too long. It causes inflammation, too much cell division ultimately leads to all of the metabolic disorders. And this is where hormesis would be beneficial because it shuts down that process. So the question is what about this middle theory, the damage accumulation theory? A really good example, a counter example of the damage accumulation theory is the naked mole rat. Now ordinary lab rats can live a few years, right? But there's this weird-looking rat that's all wrinkly that lives underground called the naked mole rat, which can live, not just three years, but can live up to 30 years. Interestingly, when it's been analyzed, it's absolutely wracked with oxidative stress. It's, you know, all of its proteins are cross-linked and there's plaques and it looks like a mess, right? Wrinkly, but it has a huge antioxidant defense. Those sources of oxidation have turned on its endogenous antioxidants and it's protected and it has very low mTOR. So which theory is right? The accumulated damage theory or the mTOR theory. BDNF is also up-regulated by this whole pathway and that's, again, this hormone that is not just in your brain, but in your muscles that carries out really useful processes like neurogenesis and it tends to be, low BDNF tends to be associated with obesity in the muscles. It's also associated with improved insulin sensitivity. So you wanna have BDNF. Also, it surprisingly makes us want to exercise, right? So having this cascade in place improves the urge to exercise. So it's really everything kind of going in the right direction. One way I like to think about this is two different cycles. There's the virtuous cycle of Hormesis where if you have Hormesis, you grow more of these mitochondria, you have more energy, you have an urge to exercise and you're willing to go out and take cold showers and restrict your calorie. You have more energy to do that. On the other hand, there's the vicious cycle of inflammation.  And I won't go into too much detail here, but since a lot of you are interested in ketoadaptation, I think this is another example of metabolic Hormesis, right? So we have a lot of flexibility. We can eat a high carb diet, a low carb diet, but when you go into a fasted state, you start producing ketones and you get a lot of the benefits of nutritional ketosis that people here have talked about. What's not often recognized is that true ketoadaptation takes a long time. It can take two to three weeks and that's because you have to adjust your glycogen stores and your liver and your muscle and your kidney. It takes time to grow more mitochondria, it takes time to upregulate your antioxidant enzymes and there's adjustments in your membrane lipids, et cetera. And if you wanna read more about this, I think Stephen Finney and Jeff Follett have written a good book on ketoadaptation and the biochemistry that underlies it. So now let's go to the highest level of Hormesis, psychological Hormesis. Again, this is not just some weird spiritual thing, there's actually hard science and psychology and neurology behind it. So I'll give two illustrations of psychological Hormesis, which I define as the increased resilience in the face of discomfort by voluntarily exposing yourself to stress. All right, so there's two guys, Richard Solomon and JD Corbett who in 1974 did some research which led to what they called the opponent process theory of emotion. And they wanted to explain two things. Why is it that people become addicted? But also why is it that stressful experiences can lead to a feeling of well-being? And as examples, they looked at several pleasures here on the left side of addictions that were pleasurable in the short term but led to very difficult subsequent withdrawal symptoms, alcohol, cocaine, gambling, eating highly palatable sweet foods, smartphones, all right? And then on the other side, challenges that had the reverse effect. They were terrifying or actually very unpleasant in the short term, but they gave rise to sustained feelings of good feeling. The first case study they went after was skydiving, but they looked at firefighters, marathon runners, and I would add in my own which is cold showers which fits into the same category. So I wanna read you a quote which I think really describes this to a T. This is the interviews with military parachutists. During the first free fall, before the parachute opens, the military parachutists may experience terror. They may yell, their pupils dilated, their eyes bulging, their bodies curled forward and stiff, their heart racing and breathing irregular. After they land safely, they may walk around with a stunned and stony-faced expression for a few minutes and they usually smile and chatter and gesticulate, being very socially active and then they appear to be elated. After many parachute jumps, the signs of effective habituation are clear. The fearful reaction is usually undetectable and instead the parachutists look tense, eager or excited and during the free fall, they experience a thrill. The activity is high with leaping and shouting and euphoria. The period, often described as exhilaration, decreases slowly but lasts often two to three hours.  On the left you'll see what I described in the initial period of that for the parachutists. The state A here is an intense state. It can be pleasant or unpleasant. So it could be the addiction if you reverse it but let's take the pleasure one first. A state of fear with the, sorry, let's take the skydiving first. An intense state of fear with a delayed positive response, right? But with time, that state A, that fear is diminished but the positive response is deeper and longer. With the addiction, the opposite is true. You have an intense pleasure taking the drugs or the alcohol or gambling or whatever but with time, when you don't drink anymore you get a down, you're coming down. The more you do it, however, the addict requires more and more substance.  So these are the exact mirror images of each other which is kind of interesting. Now is this just psychology? Right? No, it actually has a neurological basis on the receptor level. Let's look at dopamine receptors in the brain. In this study by Nora Volko, you look at PET scans, positive emission, tomography scans of the brains of people who are smokers, alcoholics, obese or cocaine addicts. The normal are on the bottom here, all right? And red means highly stimulated. This is where you have very active dopamine receptors. You can see they've all got a lot of red in their striatum. But the smoker, the alcoholic, the obese and the cocaine addict, it's far diminished. They're just not activating their dopamine receptors. So that stimulus of the pleasure has actually caused the body to hormetically, homeostatically down-regulate the receptors. Similarly, here's a case where cocaine addicts, this is over a six-month period and 12-month period. You can see they're just not getting the same response over time in their basal danglia. And similarly, here's the opposite. Can you use hormesis to actually reverse the process? This is the other side of the opponent process theory. Well, here's a study of caloric restriction, fasting in laboratory rats after four months. And they had obese and lean mice. And you can see here that when they had unrestricted food access, which is in the top, they had very low dopamine receptor activation. But here's the rats after they practiced fasting for four months, intermittent fasting, and they have a lot of dopamine activation. They're happier, all right? And there's similar studies here in humans looking at activation of dopamine receptors in meth addicts, showing that the meth addicts, when they were abstinent and combined that with exercise, had significant up-regulation in their D2 receptors where the ones that did not exercise, no change, all right? Antidepressants, similar story. The idea with antidepressants is SSRIs increase the concentration of serotonin in the synapse. So you get a sense of well-being. However, there's been found to be a tolerating, a tolerance effect, where at least in certain individuals, the five HT2A receptors, the serotonin receptors are down-regulated, making them less responsive. So again, the thing you have to consider in exposing yourself either to pleasure or pain is there's an immediate effect and then there's a secondary effect and that's what sometimes is not taken into account. So here's how I would summarize psychological hormesis in terms of what I would call the receptor control theory. Whatever the receptors we're talking about, serotonin, dopamine, or in the case of even other metabolic effects, insulin, leptin, whatever the receptors are, the more you stimulate them, the more down-regulated and the reverse is true. Individuals have set points. We tend to have the same body fat through life unless we change something. We tend to have the same level of pleasure through life unless we change something. So what I've shown here then in this diagram is here's an individual who is a little bit heavier and maybe unhappy, does not have a lot of receptors. Has a very low receptor density. Here's your average person in the middle and here's the person who's practiced hormesis. They've grown all their D2 receptors. They've grown a lot of serotonin receptors. They're able to be happy on less food with less exogenous stimulant because they're generating, the receptors are much more sensitive to dopamine, right? So they can function with less input. And so essentially, just like you have a body fat set point, I think you have a pleasure set point and you can affect that. And that's not a day-to-day thing. This is a long-term thing. It takes time to change that. So psychological hormesis in short, I think is engaging in physical challenges where you can increase your pleasure budget, your pleasure set point and make yourself more resilient when you do face those stresses, all right? So I'll try to bring it to a close here. At all four levels we've talked about, the structural, the defense, the metabolic and the psychological, there's a couple principles that apply. First of all, plasticity. We're all much more adaptable than we realize. We can change significantly. Second, specificity. All of these stresses that I've talked about are very specific to a particular muscle, to your callus, to a particular metabolic pathway, to a particular psychological response to a chemical or activity, all right? So think about it not as a general type of a stimulus, but a very specific one. Third one, very important, supercompensation. We showed that the diagram for muscle growth, but this applies to every single one of these. When you have a hormetic stress, you're gonna lose some capability in the short term, but if you do it right, you'll get a supercompensation and then each cycle builds your capacity. Secondary adaptation, these are not primary adaptations, not immediate responses, but the secondary adaptation takes weeks sometimes. And finally, intermittency, very important. We talked about stress. What we're talking about here are acute stresses that are applied occasionally, not chronic stresses which wear us down. So let me just illustrate a few of these last two points. Primary and secondary adaptation, resistance exercise, focusing, fasting, cold exposure. We get benefits in hours to minutes and then they disappear. But the secondary response is what you're aiming at. Muscle hypertrophy, changing the length of your eye, ketoadaptation, true adaptation to cold or stress. This takes typically weeks to months, repeated cycles. And this is where most people give up and they don't realize that they try one or two cold showers and it's uncomfortable and it's never for them. They try fasting for a day. They can't adjust so they give up. The adaptations take time. Stress oscillation, very important. You can't just be stressing yourself all the time.  But really, you also have to give yourself some rest to allow that stress, that adaptation to consolidate. You have to allow recovery of your muscles. You have to allow rest and sleep.  All right, so to wrap it up, cornemesis is everywhere in nature. There are studies on microbes, plants and animals. It operates at multiple levels from the basic tissue repair to psychological resilience. In moderation, hormetic challenge leads to supercompensation. You end up better than where you started. You can increase your performance. Think of it like an investor. You have to make an investment which is taking something out of you in the hopes of getting a better long-term return. Beyond the advent of novel foods, I think the real mismatch here is that we've lost hormesis. We've lost the microbes. We've lost the exercise. We've lost the dietary challenges. And if we add those back, I think we'll no longer have such a mismatch. So get out there, do a little hormesis, try intermittent fasting, try cold showers, and maybe even rock climbing or skydiving. Thank you. Excellent talk as always. And this is a great topic. And it just occurred to me at the end here that when you're describing homeostasis, which is a typical process of defending a set point of subtype that's all throughout our physiology. And there's this also concept of allostasis where under conditions of a chronic damaging condition, your body learns to defend a new homeostasis because it can't achieve the optimal one. What hormesis seems to suggest is a third type of this process of maybe you'd call it hypostasis where the hormesis is actually causing you to change the homeostatic set point in a beneficial way. So it's more stable rather than less stable, like the opposite of allostasis. What do you think about that? No, I agree. In fact, I do think there's positive allostasis and negative allostasis. So I would say that hormesis is positive allostasis, right? It's the idea of changing your set point, your body fat set point, your pleasure set point through the supercompensation effect. But yeah, I would agree. I think it's a kind of allostasis. Hi, Todd, thanks for your talk. Big fan of your work. Have you thought about the novelty of the hormetic stressors? So most of the things that you talked about, it would seem that humans would probably have a lot of practice dealing with that type of stressor. But I wonder about things like electromagnetic fields that we've recently introduced into our environment that may be acting like a hormetic stressor, right? Maybe they're interfering with mitochondrial function, but humans have never seen that type of stressor before. Would you expect there to be a difference with things that we introduce that we don't have practice with? It's a good question, but a lot of these things we think are novel are we're actually able to deal with. So for example, radiation hormesis, I didn't go into it, it's a controversial area. There's always been radiation in the environment and studies of people who live near natural radiation, sometimes they've shown a benefit. Chemicals, it's a bit of a mixed bag there, but a lot of the novel chemicals are related to chemicals in nature, which are also stressors. But you're probably right that they're stressors that we have never experienced and then we would not be able to defend ourselves. And I also wonder that, especially with electromagnetic field, it's like the pulsiticity is gone, right? Like you're talking about intermittent and now you're bathing it at a level you never see before. You need the intermittency, I think, yeah. Thank you. Yep. Would you place eating polyphenols into hormesis? Yes, the polyphenols, these are the phytonutrients. These are in plants. And this is what our NRF2 system, our phase one, phase two antioxidant systems, are designed to detoxify. And when we eat the polyphenols, we increase our endogenous antioxidants. Yeah. All right, thank you, everybody.


On May 5th, Saint Lucia commemorated World Hand Hygiene Day under the theme Accelerate Action Together, Save Lives, Clean Your Hands. This year, the focus is on cultivating actions towards good hand hygiene practices that will reduce the risk of infections. Laurentia Melo, a family life educator at the Bureau of Health Education, says the ministry's hand hygiene exercises and programs are targeted at several segments of the population. The objective of those activities is to create public awareness and to promote the recommended hand washing hygiene practices. We will be engaging the schools, the primary schools, children in the lower grades as grades K and grade 1. So we will be teaching them how to wash their hands properly and we will be interacting with them as well as giving them hands-on activities. We have spin the wheel where they will learn what they need to wash their hands, the times they need to wash their hands and so forth. We will also be engaging early childhood development centres. Those persons, the providers, they are models and given that the children are in group setting, the likelihood of infections, job spreading is very high. And so we will engage the providers and as well as equip them with the skills so that they can enforce those basic simple hand washing procedures and as well as enforce it. Meantime, the Millennium Heights Medical Complex, MHMC, hosted a hand hygiene demonstration at the complex in observance of World Hand Hygiene Day. Ruth Rages Addisanya, Senior Manager for Quality at the MHMC says at the institution, hand hygiene as an essential practice is constantly enforced. This she says is extremely important in keeping hospital acquired infections down and away from patients and staff. Today, we utilise all our teams. So with me, I have nursing teams from Oenkei U Hospital, Wellness Facility Turning Point as we go through the facility ensuring that all of the units are exposed to the requirements. Part of the requirements for hand hygiene are reminders. So we have posters, we have information leaflets for staff, we have information leaflets for patients and we just reinforce the practices to raise the awareness and to ensure that we at MHMC follow all the required practices for the institution. Country Program Specialist for Pao, Mr. Ronald Ewitt, talks about his participation in the hand hygiene demonstration. I had the privilege of participating in the process which was very interesting. When I entered the facility, my hands came in contact with my vehicle and nowhere else. So I took the opportunity to test my hands before washing or sanitising and it was confirmed that it's contaminated, it's dirty. I then washed my hands and it was tested again and I followed a simple procedure in washing my hands and then I had it tested in which I noticed that the light did not fluorescent reflecting the presence of bacteria. It confirmed to me that hand hygiene is definitely effective in the prevention of spread of diseases in hospital, at home, at school, at work, wherever you find yourself. The Ministry of Health, Wellness and Elderly Affairs continues to provide hand washing hygiene refresher sessions for community health aides island wide. According to the World Health Organization, now is a critical time when countries across the world need to accelerate implementation of lessons from the COVID-19 pandemic and reduce investments to close gaps in infection prevention and control including hand hygiene. From the Communications Unit of the Ministry of Health, Wellness and Elderly Affairs, Tulita Peter reporting.