Yma, yng nghymru yn ymdweud o'r cyfrifodau. Mae'r cyfrifodau wedi'u cyfrifodau. Mae'r cyfrifodau ar y cyfrifodau yn ddod i gydag y gallai gweithio'r cyfrifodau. Mae'r cyfrifodau o'r cyfrifodau yn y ddigon o'r cyfrifodau. Dyn ni'n 100 o'r ysgawdd, mae o'r cyfrifodau poeniol ...a mor ddifuol yma, am gyllid yn y bryd... ...o'r ddweud i'ch pobl. Ond yna, rwy'n meddwl ar y trwy diolch yn llwyddo i'r gweithio... ...yna gwaith ar y pandemig. Fyny'r hynny'n i'r prydd ac ar gyfer yng Nghymru... ...i'r ddweud yn ymddangos gyda hwn o'r ddau... ...yna'r canfodol. Oes, mae'n meddwl i'r ddweud i'r ddweud... ...yna'r ddweud i'r ddweud i'r ddweud i'r cadw... a byth fy reithio ond yr ond amlu arweinyddion yn Ysgrifennidol. Mae tawddiadau iddyn nhw wedi adnod ar gyflawni'r cyfoesol sy'n fawr. Byddwn i'n gweithio hefyd, nad oedd yr unig o'r tawddiadau mewn Ysgrifennidol, wedi'u hefyd yn teimlo ar gyfer y Coronavirusiau. Ysgrifennid, mae angen gynhyrch. As Public Health Wales recorded its 2000th death. This is a truly terrible virus, it hits us hardest where we are most vulnerable in our love for family and friends. People are being taken before the time, families are losing parent children, brothers and sisters. The cruelty of coronavirus is lived out yn y fawr a'r gweithio'r ffamiliau, a ysgolwyddo'r pethau o'r hwnnw yn yw'i ddweud yna'r fawr. Rhaid wneud y ffaith bryg ymlaen nhw'n gael oherwydd yma. Ond ymwneud ymlaen ymlaen ymlaen yma yn ddigon ni. Ychydig y bwrdd yng Nghymru yn ystafell y month o'r lockdown i'r virus yn ymdweithio. Pwyso bwrdd y maesiau yn ymdweithio arall yn ymdweithio'r ymdweithio arall yn yr ymdweithio. Yn ymdweithio, rwyr cymryd yng Nghymru yn ymdweithio i'r cyfnod i'r wael, ac yn ymdweithio'r cyfnod yma, a'r ymdweithio'r cyfrannu ..o'r ddigwaru o'r gennymu'n gyfnodau'r tych yn mynd. Mae'n ddisgrifennu i gefnog ymdweud yn ymddangos... ..a'r ffordd yno, ddweud i'r fforddol gyda'r hyn sy'n ymdweud yw... ..y ffordd a'r fforddau'n gennymu... ..y ffordd ac mae'n rhaid o'r 17 yma.. ..nawn i'r ffordd o'r hyn o'r ffordd ac mae'n rhaid o'r hyn o'r ffordd... ..y'r gwahanol o'r ddweud o bobl yn meddwl i ymddangos o'r gweithio ymddangos o'r gweithio. Y ddechrau sy'n gael ar y tîm, y Ddechrau'r Minister yw ymwneud yn gweithio ymddangos o'r gwahanol o'r ysgrifennu yma... ..i'r awrwynt yn gweithio'r awrwynt yw ymddangos 2021. Mae gennym yma yma ym 7 oed o wahanol sy'n gweithio'r system cyfeirio... byddwch i'r newid yn ymdraeth newyddol iawn i gyfnodol y llwyddiad o'r cymdeithasol i'r cyfnod ag ymddangos a'u wneud yr ystod yn ymgyrch ar gyfer y Llyfrgell yma. Byddwn i'r gweithio'r cysylltu cyfnod o gyfnod y byddwch yn ymgyrch ymdraeth. Eisbwynti Seren yw'r gweith, a'i gweithio'r gweld yn Gymtaf Morgannog. Eisbwynti Selywyn yw'n gwybod i'r gweithio'r Cymraedd. The Deaside Field Hospital will start taking patients in north Wales from today and the Grains University Hospital will open on the 17th of November, all of these things, strengthening our efforts to deal with the impact of coronavirus here in Wales as we go further into the winter. Now we won't know the full impact of our firebreak period for a few weeks yet, but there are some tentative early positive signs and those give us some hope. Mobility data shows large increases in the number of people staying at home during the firebreak, back to the levels last seen at the start of May. And of course it is absolutely vital that working from home as much as possible continues beyond today. And we are starting to see some signs that cases of coronavirus are beginning to fall from the very high levels we have seen over the last few weeks. The all Wales level has fallen back from 250 cases per 100,000 people to just under 220 cases. In Merthyr Tydfil, where we saw rates as high as 700 cases per 100,000 in the population, we are now seeing rates down to around 520, still far too high of course, but an important and encouraging fall. The number of people being admitted to hospital continues to rise as we would have expected. There are more than 1,400 coronavirus related cases in hospital in Wales today and that's higher than back in April of this year. And as I said at the start, sadly, we are still seeing high numbers of deaths being reported to public health Wales every day. That's why it is so important that we get coronavirus under control to make sure that we do not see that continuing. Now, from today, a new set of national measures replace the firebreak restrictions and the previous combination of local and national restrictions. Our exit from the firebreak needs to be careful and cautious so that we can maximise its impact. The national measures will be reviewed in a fortnight to see whether there is any new evidence we can use to help us to plot the future. But if we are going to alter the course of this virus, it will not be the rules and regulations alone which make the difference. Our success or failure lies in the hands of every one of us and how we act from now on. We cannot go back to how things were earlier in the autumn. We all need to make changes to our lives and adapt to this virus so that we reduce the risk of catching it ourselves or passing it on to others. Coronavirus is highly infectious. It thrives on contact between people. To keep each other safe, we need to reduce the number of people with whom we are in contact and the amount of time we spend with them. We all need to think about our own lives and how we keep our families safe. We need to stop thinking about the maximum limit of the rules and regulations and instead each one of us needs to ask ourselves what can I do? What can I do in the way I behave to keep myself and others safe? We all need to minimise the number of people we meet to make sure we travel only when it is essential. To work from home as much as possible and to do those simple things which make a difference. Yesterday, as I said, was Remembrance Sunday. Let us now remember as we go into this post-firebreak period that the only way to turn back coronavirus is by every one of us playing our part. It is in that way alone that together we will keep Wales safe. Diolch yn fawr wrth gwrs i chi gyd. Now to undertake some questions from our journalist colleagues and as usual all the answers will be broadcast live on our social media accounts. This afternoon first of all to Adrian Masters at ITV Wales. Thank you First Minister. I wonder if I could ask you about the idea of city-wide testing as you know Liverpool is already carrying out a pilot. Another two English cities are expected to be announced today. Will it happen in Wales and if so when? Well Adrian, our officials are involved in the Liverpool pilot in the sense that we are part of the network that will learn from the way in which that experiment is being conducted. The things that are working, the things that are more challenging than expected and the idea of whole-town testing is of course attractive to us and we will look to see whether as we learn from experiments elsewhere there are ways in which we could deploy similar sorts of approaches here in Wales. I don't have a date by which that will be possible. There is still a lot of learning to be gathered from these early days of the Liverpool experiment but we are plugged into that and we will look to see ways in which we can learn from that experience and put it to work in Wales. Thank you. Can you say if there's been any progress on talks with the other governments of the UK on a UK-wide approach to Christmas? If not, can you say what you might be planning for Wales? So my office has been contacted today by the office of Michael Gove, the Minister in charge of the Cabinet Office to get a date in the diary this week and the topic of that meeting will be a common approach to Christmas. The same message suggests that the UK government now intend to have a weekly engagement with us all and I very much welcome that hope that it will happen. It will give us that regular reliable rhythm of engagement that we've talked about so often here and I think it is good news that the first topic of discussion will be a common plan for Christmas because I very firmly believe that this is one of those areas where having an approach that is adopted across the United Kingdom is the right way to be able to offer hope to people here in Wales and elsewhere that we are able to plan purposefully together for the season. Adrian, thank you over to Dan Davies at BBC Wales. If you could answer these in Welsh, I'd be very grateful. The health minister has, when he was asked about local lockdowns returning in the future, said it couldn't be ruled out the government would take action when appropriate. Can you be more specific, what action and when would it be appropriate? Well Dan, I don't think we've ever ruled out the possibility that we might need to take targeted local action in the future. I've given the example, I think, from this podium a couple of times, how right at the beginning as we began to come out of lockdown we faced an outbreak in a factory on anes môn and we took targeted action there to deal with that very local event. So that's what we have been discussing here in the Welsh Government. A repertoire which we set out in our winter protection plan, it's all there, a menu of actions that could be taken at a local level with that to be necessary and we haven't in any way stepped back from that. We will have our national set of rules that come in today and they will be in place everywhere in Wales. If there are local flare-ups of the sort that I've just described then we will draw on that repertoire, work with local players, local authority leaders, the local public health teams and so on and then calibrate the local action to the nature of the problem that is being faced.  On test and trace, as the number of or as the workload goes up, so too does the length of time it takes to contact people, and in the most recent week only 38% of positive cases were reached within 24 hours. Is the government doing enough to properly resource its systems and get them up to speed? Well, Dan, I hope that we will be able to make an announcement hopefully by the end of this week about further investment in our TTP system, particularly to give confidence to people who are employed in it that their employment will continue into the next financial year as we anticipate now that we will need a TTP system beyond the end of March. We have used the 17 days to enhance our plans to recruit more people into the system, and we've been switching some people within the system as well as some of you will know. We have teams of people who contact the index case, the person who has had the positive test, and then teams of people who contact the people that they've been in contact with. And we've been just making sure we've got the right balance of people between those two teams because you're right. Not only is it important to contact the volume of people, and that number has been going up very rapidly, but you've got to do it as quickly as possible. And we've used the 17 days of firebreak to focus on some of those issues. And as I said, there'll be announcements I hope later this week about further investment to make sure that we can deal with the increased number of contacts we're asking our teams to be in touch with and to make sure that they have certainty of employment beyond the current financial year. Dan, thank you. Over to Adam Hale of PA. You've said the new national measures would be reviewed in two weeks time, but you've of course faced calls from opposition parties as well as from others that restrictions should be extended in places like Merthyr Tiddville, which of course has very high rates. Will you review whether additional local restrictions can be there and perhaps other places in the south Wales values before this two week target? Adam, we face calls from opposition parties here when we announced the firebreak, not to have a firebreak period at all. In fact, the Conservative party has failed to vote for the regulations that have introduced those regulations repeatedly on the floor of the Senedd. So it is a bit rich to hear them now saying that further restrictions are needed when they've actively opposed the actions we have taken here. I said in my answer to Adrian Masters, we've never said that we wouldn't consider further local action where that is necessary. But you saw the figures that I gave earlier of the reduction in the incidence rate per 100,000 of people in Merthyr Tiddville. Always important to give a bit of a health check with Merthyr figures because it's the smallest local authority in Wales and relatively small raw numbers drive large percentage and incidence changes. So the current figures in a very initial way are showing some promise provided people in Merthyr as in the rest of Wales do the things that we are asking people to do as we come out to the firebreak period. We can have some optimism that the path that we are following in that part of Wales is showing the advantages of the firebreak period that we have just completed. Thank you. I spoke to hospitality business owners who expressed concern that not enough was done by authorities to enforce regulations in city centres like Cardiff when Wales left the first lockdown. Now that helped lead to cases rising in a subsequent second lockdown. Are you instructing councils, for example, to adopt a firmer approach this time in cracking down on people or businesses not keeping to the rules other than, of course, the things we've already heard such as the requirements for drinkers to their home dresses? Well, Adam, we have strengthened the powers available to local authorities since earlier in the year. They now have a more extensive wrapper to our things that they can draw on and they too have strengthened their enforcement teams. The industry itself has a very important responsibility and discharges it very well in many, many instances. So it's a combination of at least three things. It is the actions that the hospitality industry itself takes. It is the actions of enforcement authorities and most of all it is the actions of individual citizens asking themselves whether what they are doing is putting themselves and others at risk or helping in the national effort. If people ask themselves that question and do what they should do, not what they think the rules say they can do, then there'll be much less need for enforcement action to be taken at all. Adam Diogh, over to Will Hayward at Wales Online. Thank you, First Minister. At the moment, the rules allow people to form a household bubble with one other household who's allowed to stay at their home overnight. However, the rules ban people from going on holiday to stay in a caravan, a hotel or a self-catered accommodation with that same person. This means that a couple live apart from each other, can stay in each other's homes as much as they want. They can't go for a romantic break by the same token if people's grandparents live on their road and they're bubbled up with them. A grandparent could stay with them as much as they like, but not go on holiday with them to Tenby. Can you just explain to people in Wales exactly what the rationale behind that rule is, please? Well, the rationale, well, is that we are coming out of the firebreak period in this careful and cautious way. We have restored a number of important freedoms to people. We'll review those regulations at two weeks and see if the position in relation to coronavirus allows us to go further. But your question is strictly the sort of question which I hope we won't be hearing people looking to see how further we compress the rules, what more we could be doing. The fewer people you meet, the less the fewer journeys you make, the more you are doing to protect yourself and others. If we are in a better position than we are today, we will look to do more. But for today, the message to people is not to be asking, why can't I do this and why can't I do that? The request to people in Wales is to ask yourself, do I have to do that? And if you don't have to do it, it's much better that you don't do it. And that will help us all to be able to get the most we can out of the efforts that everybody has made in the last 17 days. Thank you. I don't think it's so much a case of people asking to do more. With this example, it's just asking to be able to do the same thing in another place. It just seems strange that someone could stay over in my house but not stay with me in a hotel, for instance. Just moving on to Cardiff City Centre, which is very, very busy today after the firebreak was lifted. There's very long queues and there's crowded streets. Are you worried about this? What is your message to those people? Well, I'm not worried about it if it's been well managed and people are behaving in the right way. And I've seen some of those reports and the reports that I've had are that it's being well managed, that these are retail outlets that have made a big effort to make sure that queues are managed, that people coming in and out of shops are properly controlled and that people themselves are doing all the things that they can do in observing social distance and being respectful of other people. So our chief medical officer often says that it's what people do when they get somewhere rather than the fact that they are going shopping by itself that is not necessarily a difficulty. It's how people behave when they make those choices and provided people are behaving in a way that does not put themselves and others at risk, then I think the fact that people want to do some things today that they've not been able to do for over two weeks wouldn't be that surprising to anyone. Will thank you to Dan Bevan of LBC. Thank you, First Minister. Good afternoon. I wonder if I get your reaction to some news that broke just before the press conference started. So I understand if you're not entirely briefed on it, but the gist is that Pfizer, the drug company, appeared to be leading the race for a COVID-19 vaccine. They say that trials suggest that it's 90% effective. I wonder if I get your reaction to that. Well, it is good news. Of course, if any of the vaccines in trial are making progress, I think you'd always want to read carefully what a particular competitor in this field says on their own behalf. And I'm not going to be tempted today, Dan, as I've tried not to be tempted throughout coronavirus to suggest that this somehow means that there is a magic bullet on the horizon and coronavirus is about to disappear out of our lives. We will want to see the nature of any vaccine, how much protection it offers people for how long. But of course, any vaccine that is emerging strongly from trials is to be welcomed because it will offer some new possibilities in the future. Thank you very much. And Sir Keir Starmer, leader of the Labour Party, of course, during his call-in with Nick Ferrari on LBC this morning, accused the Prime Minister of being too cavalier with his approach to easing the first lockdown. Considering that coming out of this lockdown, we've gone from a full lockdown to some of the least strict measures we've had throughout this pandemic, First Minister, are you being too cavalier with easing this lockdown? Well, Dan, I said in my opening statement that we need to come out of this firebreak as we did from the original lockdown. And here in Wales, as you know, we always took a more careful and cautious approach than across the border. I spent many times at this podium answering questions, asking why we weren't doing things quicker, why we were not, for example, urging people to get back into work. And I want the same approach now. I've spent a whole week urging people in Wales to think very carefully about how they behave as we emerge from the firebreak. It is true that some restrictions are less severe today than they were over the last few weeks. And it is important to recognise the enormous efforts that people have made in that way. But the fact that you can travel is not an invitation to travel, and it's certainly not an instruction to travel. The question anybody should ask themselves, both in the way that they meet other people and in decisions that people will make to use those new freedoms is, am I doing what I should? Am I doing the things that make my biggest contribution to the safety of myself and others? And if people do it in that way, the very opposite of a cavalier way, then we will, all of us, get the maximum benefit out of the very difficult, last 17 days in which we've all had to live with these very stringent restrictions on our lives. Dan, thank you to Andrew Forgrave at The Daily Post. Good afternoon, First Minister. If people fail to heed your core precaution to behave sensibly, are we likely to see a second firebreak before the end of the year? Or is there something you can categorically rule out? The word categorically worries me in that question, Andrew, because in a coronavirus world it's very hard to be categoric about almost anything. What we have said is that through the efforts that we have made and provided people do the right thing now, we have a path through to Christmas. Beyond Christmas and into the new year, many things will happen that we can't foresee today. Some things may be more difficult than we've spent the weekend, as I said in my opening remarks, dealing with an outbreak in Denmark, where a new strain of coronavirus has emerged that can be very challenging. So more difficulties may happen, more possibilities will happen as well. We've just heard about the announcement from Pfizer today. I know UK ministers have been talking today, as I did last week, about new lateral flow tests, these tests that people can take themselves and get an answer very quickly as to whether or not they are suffering from coronavirus or not. So I just think it isn't helpful to anybody for me simply to speculate about where we will be as we move into a new calendar year. What we are planning is for the coming weeks, making sure that the efforts we have made give us a path through for the rest of this year and into the Christmas period. Thank you, First Minister. Something a little bit different. Some people have been asking about Christmas cards and whether it's safe to send them this year or to deliver them in person. Do you feel it is safe and do you anticipate any delay to deliveries due to distancing and self-isolation requirements and sorting officers? As far as I know, Andrew, there's no reason why people should not be sending themselves other people Christmas cards. People have continued to mark other occasions, birthdays and so on, by sending cards in the whole of this year. I think our colleagues in the Royal Mail have done a fantastic job. We talk about front-line workers a lot, don't we? And there are many front-line workers. Of course, our workers in health and social care, but those people who have kept our mail services going right throughout the pandemic, I think to myself I probably will deliver fewer cards by hand this year because the more we get about and the more we risk meeting people, the more the risks are. I'll be relying on the hugely professional services of those who work in the Royal Mail and, as ever, we'll be thanking them for the enormous efforts they make to make sure that our Christmas post gets from us to those who, this year more than ever, I think we want to be in touch with. Andrew, thank you to Rob Taylor at rexham.com. Good afternoon, First Minister. On Friday, the North Wales Health Board said a second outbreak had been declared affecting a small number of patients at rexham's hospital. What's the latest on that, and is there a specific concern as this is the second such outbreak, though? Well, Rob, you're right. There is a second but small outbreak at rexham miler, and the latest information I had this morning was that local officials feel that they have it under control. As I've said before, the more coronavirus there is in the community, the greater the risks are inevitably that somehow the virus will make its way into a hospital. And there's been a lot more coronavirus in the rexham area than there was earlier in the year when we had that first outbreak. It's why all the efforts that people have made in the firebreak are so important to reduce the flow of coronavirus in the community. Not only does that protect our NHS by stemming the flow of people needing admission to hospital for coronavirus, but it reduces the risk that coronavirus itself will find its way into the NHS. Thank you. I'm following on from the FISA news and focusing on the process rather than success rates. It appears the UK board of 30 million doses of it back in July with reports that could be 10 million supplied by the end of the year. Are there already agreements on how that could be split? And if so, what would be the well share? And can you give an overview of how vaccine distribution would take place? Yeah, thank you. All important questions. So you're right. What has been agreed between the four nations is that the UK government will lead on procurement of any vaccines. I think they have placed orders for up to six potential vaccines that are in development. And as they either succeed or fail, then they will secure those supplies on behalf of the United Kingdom. I believe they're likely to be shared across the United Kingdom on a population basis. So the way the binary formula works, we will get our population share. The distribution, the storage and the distribution of the virus is a matter for the Welsh government to be in charge of. And I know that a great deal of thought has gone on from very early in the summer. Our chief medical officer put together a group of people months ago to make a plan for how we would deal with our responsibilities. Were a vaccine to materialise and be available here in Wales. And those plans will be stepped up as the realistic prospect of an actual vaccine strengthens. Thank you, Rob, to Alan Evans at Planetly Online. First Minister, the new measures include established health and hygiene measures. We should all follow the continued limitations on freedom. However, I'd like you to have a continued impact on families and businesses. How much weight is being applied to looking at strategies which would allow for more freedom in order to balance the impact on business and families? Given that we have these universal health and hygiene measures, we assume we're working very well. Well, Alan, thank you for drawing attention to the basics, which I didn't have a chance to mention in my opening remarks. But it is those basic things, those social distancing, the hand hygiene, the respect for which we show other people the wearing of masks in crowded places and so on. Those are the basic things that every one of us can do. It's a constant balancing act between the measures we need to take, which are sufficient to drive down the virus and still want businesses to be able to operate, families to be able to see one another. We've struck a new bargain today with the new freedoms that people have to form household bubbles and to travel. That will only work if it is matched by an ongoing commitment to all those other things that you have mentioned, and the purpose of the two week review is to see just how that bargain is going. If it is going well, then the chances may be there to do more to restore further freedom so that businesses can continue to operate and operate more successfully, and families can see each other in more circumstances. But it will, it's crucially dependent on the other side of that bargain and all those simple everyday things that we can all do, which make those measures effective. I know we talked a long time ago about the localised approach to COVID-19. With the onset of winter and a potential rise in COVID-19, what does the critical number of cases of COVID-19 within a local authority area have to be before the authority is placed back into lockdown? I think one of the things we've learnt this autumn is that the numerics, and as you know we used 50 per 100,000 earlier in the year, that needs to be one of the things that we look at but it can't be the only thing that we look at because sometimes that number is driven by a very particular source, an outbreak in a particular workplace, an outbreak involving students coming back to a university and so on. So I think in the future what we will be looking at is a combination of some of those important indicators combined with local intelligence about what is causing those numbers to move up or down and then if we are to take local action we will want to try to align the action more closely with the cause of the numbers rising in the first place. I still think the simplest one to grasp is the idea of a factory outbreak where you need then to concentrate the actions you are taking on that population, on the way the factory itself is operating, tracing the contacts of the people who work in the factory. That will be a different approach than if an outbreak was to be a different order or nature. Thank you. Nathan Shusmith at the speaker please. Thank you First Minister, good afternoon. Labour leader Sir Kirstam has called for an end to the 10pm pub and restaurant curfewyr when the lockdown ends in England next month saying that it doesn't work. Have you still got confidence that it's working in Wales and not causing potentially more harm than good? Well it's very important to remember that it's not the same here in Wales. We've done two things that distinguish our approach from that in England. First of all we ban the sale of alcohol not just in pubs at 10 o'clock but in supermarkets and in off licences and we don't require everybody to be out on the pavement at 10 o'clock either. We allow a period of time after 10 o'clock for people to stop, you know, complete their meal if they're eating in a restaurant or to drink up and then leave in an orderly way. I think some of the difficulties they've had in England have been because they've had that different approach but we decided on 10 o'clock because we wanted to have a common pattern in border areas. We didn't want to have a perverse incentive for people to pile across the border from England where pubs were shutting at 10 o'clock because there was more time to drink here in Wales and it remains one of those areas that if further thought were to be given to it in England then we would want to be part of those conversations to see whether we would want to align our approach here in Wales. Thank you and on another topic transport secretary Grant Shaps over in England has been speaking at the airport operators association annual conference this morning and said that there has been good progress, very good progress on developing a testing system that could cut the 14-day isolation periods on to a report down to seven days. Has the Welsh Government been part of discussions on that and would you support such a move if possible? Well our chief medical officer has been part of conversations with chief medical officers in other parts of the United Kingdom about how long a self-isolation period needs to be put in place for it to be effective. Again I'm allergic to the sort of announcements you hear out of the UK government that suggest that somehow we're on the verge of another big breakthrough we can halve the time that we ask people to self-isolate. I think the science is now telling us that you are at your most infectious in the earliest periods of when you begin to suffer from coronavirus and that it may be possible to reduce some of the self-isolation period without causing major impacts on public health but that needs to be a decision that is clinically driven that where we get the right medical advice to have those periods rather than politicians trying to gain a headline. Nathan thank you over to finally today to Josh Searle at the South Wales Argus. Afternoon First Minister. You touched on it briefly in your opening but how big an impact will the opening of the Grange Hospital and other such facilities across Wales have on the battle with coronavirus? Josh thank you very much. It's a big day for us on the 17th of November when the Grange Hospital opens early on budget as well. It'll give nearly 700 beds to south east Wales as part of the coronavirus effort. Altogether we have planned for 5000 extra beds in the Welsh NHS over this winter. 2600 of those will come from the 10 field hospitals that we will open and half the other half then will come from expanding capacity within the existing Welsh NHS estate. By far the biggest contribution to that will come with the opening of the Grange University Hospital and looking forward very much to seeing what will be a state-of-the-art hospital allowing our clinicians to make the maximum use of their skills to see that up and providing services to people in the South Wales Argus area. Thank you very much and we spoke into business owners in border towns such as Chapstow who are concerned about how the lockdown in England will impact on their businesses. Is this something the Welsh Government will be keeping a close eye on over the next few weeks and is there a possibility of extra support for those businesses? We certainly are looking at those border issues. My colleague Ken Skates, as the economy minister, has already said that in his economic resilience fund he will have some flexibility to respond to businesses along the border who are dependent upon trade with people from England and who may suffer as a result of the English lockdown period. Obviously it's something you know we have to just keep under review because we don't know exactly what that impact will be but my colleague who himself represents a border constituency in North Wales is very alert to this issue and as I said has already indicated that he's prepared to introduce some flexibility into the economic resilience fund to respond to such problems should they materialise. Josh, thank you, thank you all very much indeed.


Hello friends and welcome back to another episode of our VGC 2020 Battle Series. If you're new to the channel, welcome My name's Leigh also known as Osiris and today we are going to be playing a G-Max Toxicity team. Now it's been introduced in series 3 of this format. It's something I've really wanted to play around with Since its introduction into Sword and Shield we can finally use it now I don't feel like the team's quite there yet But we're gonna give it a go today and we'll polish it off by the end of the week And then have the rental code ready for you guys to try out yourselves So the team consists of Milotic, the Incinero, Toxicity, the Dragapult, Excadrill and Togekiss. So there we go. We'll jump into it I've got a few obscure items on things like the safety goggles on the Togekiss. It just helps redirection pulling Helps get around sleep powder and things like that because Venusaur is a problem at the minute as well as things like Rosarade That we featured last week on the channel. If you haven't seen that would like to check that out. There's a rental team there for the Rosarade team I'll link it above now So that really helps out there. Dragapult kind of helps against the psychic threat You've got Excadrill which helps against the ground threat, the steel threat that Toxicity has It's got a lot of real Problems Toxicity to get going. So that's why I think the team's not quite there yet I think but rather than sit in front of a computer for the next two hours Changing things in and out. It's best just to dive head first then test the team out See where the discrepancies are and then we can change things going forward. So we've got a first opponent spider of the episode They are running a team of blast toys excellent Indeedy, Raichu, Incineroar, Venusaur and the Pelipa. So they do have Rain here with the Pelipa To support the blast toys lots of starter Pokemon for sure So you're probably looking at blast toys with these shells smashed. That's what I would imagine we'll probably see and Toxicity has a little bit of a hard time against the Raichu for sure But it's not really threatened too hard outside of the Indeedy which we can potentially deal with within Incineroar Although we probably don't want to be bringing Incineroar to this match really do we? Just because of the rain threat from the blast toys and the Pelipa We need to make some decisions on Pokemon that we're gonna bring. So we'll bring Toxicity, Dragapult or bring Milotic and I think we'll bring Let's bring Exkudrill Exkudrill gives us a nice option against things like the Incineroar of Raichu We've got the sash there. So it gives us a little bit of a buffer as well This feels like a really awkward team to play against and it's got lots of setup there It's got the automatic rain. You'd imagine there'll be weather ball on stuff Blast toys is gonna be scary because it's probably gonna be the shell smash variant and we're probably gonna see Follow me in DD But what we could do here is just overdrive Because it is a double target type attack So we'll get big damage onto the blast toys before it can really do anything We are seeing the psychic seed on the indeedy Favorite item of mine from indeedy and I think we probably have to go for a Shadowclaw into the indeedy and double into both with an overdrive and So we can't G max this turn hopefully Tox can get through this turn so we can potentially G max the next turn That would be ideal, but I don't think we're gonna be able to deny the shell smash unfortunately But we'll see so nice damage there with the the dragon claw. So you have a drive gonna be enough There's some nice damage that blast toy store, doesn't it and we get the throat spray boost So we're sitting in good shape for this next turn and there's a shell smash It's a white herb as well, I bet it is Exactly I ran I was playing in the extreme speed a Singles tournament over the weekend. It was so much fun You only got to use one Pokemon at a time But I played white herb on it and that was there. Yeah, that was that was a lot of fun Okay, and I don't know what we can do now. Hmm Do we fancy force do fancy force? Oh, do we just drag in claw? We just drag in claw the indeedy just to get rid of it. I think might be a good idea to try I really want it. I'm gonna I'm gonna cheat. I'm gonna. Yeah, I'm gonna go for it I'm gonna go for it. I'm gonna go for it. I'm gonna gonna go for the gigantic max We're gonna try and see if we can do it. Okay, we're gonna see the indeedy switch out. We're gonna see it's gonna be the right you Okay, well the blast toys is gonna Dynamics Yeah, we probably would have been better off bringing the melodic in here, but We know it's not even water spout and the other plus is However, this ends up we at least get to see g max toxicity, which is probably one of the coolest g max pokemon. There we go See if we can take an attack Oh, why didn't we just use max ooze? Okay, well here's the max geyser. This is into a tox. It's gonna be us done. We're not taking that plus two Okay, well the rain is up. We'll get some damage onto the right you Which helps toxic did very little in this match, but We've still got a game to go after this. Okay. Well the right you hangs on with its sash um Drag up ups definitely in danger of getting taken down this next turn for sure I mean melodic is probably the best choice here. We're better off keeping xcudrill sash intact Especially because the right you's probably got fake out Uh, now we could protect with draggapult. I think it's probably the best option here because we don't want to I really want to try and get an icy window off That would help us massively because then I think we probably had to speed the blastos with draggapult so I'm gonna see if we can pull this off I'm not worried too much about melodic going down here. I don't think it will Just draggapult is it gonna be able to I mean we do take that It's the right you going for is it going for a nuzzle And there's a boost for a good old melodic. There we go.  Well, we'll take this Not ideal We do get rid of the um the problem is now that indeedy comes back onto the field um Hmm So really what we need to do is phantom force Into the blastoise and get rid of the indeedy That's a venus or ah Ah, okay. Um, right. Well, we will go for that phantom force into the blastoise um Do we just do we just take the hit and lose melodic here? I mean we could try for another icy wind Uh Breaking a potential sash on the venus sole if we can get it off. I mean that's huge for us, but if not, then Okay, that's perfect. That works out perfect. Perfect. Please try and put our draggapult asleep Sludge bomb. Okay. Do we take this? Nah, no chance That extra drill coming in now Um, the only problem is Well, I guess we just iron head The venus sole hope we get a flinch. I'm just worried about the venus on now putting a draggapult asleep um But yeah draggapult should definitely have to be this blastoise Uh So we'll go for the iron head into the venus sole Icy wind is like 100 percent what we needed so we might be able to do this still Gonna be very close. Gonna be very very close Like I say if we can get a cheeky flinch here. I've heard if we clap our hands twice and it does work We'll try it I'm willing to give anything you go right now Whoever thought we'd see like the start a two-starter pokemon like this venus on blastoise if you'd asked me like three generations ago if you'd ever see venus on blastoise in competitive player It would have been like no Never never Okay, there's a phantom force. We do pick up the win Uh the win we pick up the knockout But we need we need this flinch Come on Okay, well It the venus sole is definitely in phantom force range The problem is going for the phantom force now Uh, we need to drag and claw the indeedy and iron head again Um, because the indeedy go down Dragon claw iron head Probably won't pick up the knockout. We should be all right. I think Is this psychic so Um, yeah, I think we we should be all right Because either way whatever the venus all takes takes down Whatever we've got left should potentially pick up The knockout. Yeah, so I think the worrying thing is that the indeedy protects here Uh, the venus all puts a dragapult to sleep. Hmm. That could get a bit tricky, but we're not going to see that so Dragapult doing dragapult things Because it's so good Okay, I'm a bit sad that we haven't actually seen much of the tox residue to the g max and then just went down Okay, there we go. So good game to my opponent. We managed to come out of it on the On the the winning side, but um, yeah, we haven't quite managed to um Execute what we wanted to there um Okay, well We got an attack off with tox. I guess that counts, right? You get a calcium. Awesome I'm like brock in pokemon sword and shield at the minute. So These items are very handy for me right now Man, what happened to our rating? I've like not played really at all since I recorded the last episode with the um Who we were playing the rozzer rozzer weird team We got was that up next playing um, what looks a lot like Fezzy's team that he played in marmal here with the gigana max lapras the alchemy Incinero took a kiss dust globs and conquer. So I think it might be this team maybe so let's see What can we do against this team? I feel like toxicity has a decent time here. Uh, there's not really too much that like Immediately threatens us and we can do quite a bit of damage early on. Um So let's go tox Do we want to go We could go tox or we could go incinero I feel like because we haven't got the parting shot on incinero. We're probably better with tox Thing is we don't want to lose talk. I guess too early on Because I kind of want to keep it full The conch later in this match. So I'm gonna lead incinero. So we got at least got the fake. I just stopped the alchemy early on um Dragapult melotic Melotic could be decent dragapult Hmm It's going melotic here Okay So let's see how we can get on with this one. This feels like a good time for toxicity So let's see if we can do some stuff with it for a change Still got time. We'll make this in the 30 minutes. I promise you all right Lapras alchemy. Yeah. Yeah. Yeah. Okay Do i'm just max use Into the alchemy double into it. I do i'm max stun shock Just to get massive damage onto the lapras before it gets Before it gets a shield up hmm What am I more concerned about the alchemy boost thing is going to be a bit of a problem for sure But I don't know if the max use will get it. Let's go stun shock. We could get paralysis. We could get um Poison so we'll do that.  So it's not every time which It's a little bit. It's not the best g max move, but it can be quite important if you do get it um I was playing around with the the talks last night Uh completely different builds and I did get it pretty much most times that I used it Which was nice because it really starts to put you ahead in the match. Um And it was it was a complete mixture between the paralysis and the poison It would be nice if we just got like one or the other to be honest Um, and it was like guaranteed all the time like the Pikachu one But it may be then a little bit more broken Here we go. At least we're gonna get to see it I mean, it's not doing massive damage. Is it but do we get We got the poison And and the paralysis. Okay, there we go G max resonance coming out um See what the damage is like here. Okay. Well, I mean we take that pretty well like Thing is like Lapras isn't ever really going to be the most powerful or hard-hitting Pokemon ever um I think we need to get incineroar out out out of here right now. I will go for the max zoos and um I wish we had party shots It would it would be the thing to have right now. We'll go into melodic I Maybe suspect that we'll see um a max geyser into incineroar, but It's probably more likely gonna be into our tox and we could have max guarded here But I think it's worth getting some damage off into the the alchemy while we can We also get the the special attack boost onto both melodic and our tox but doing this so it's It's kind of beneficial doing it right now because there's not really much chance of the um melodic going down um actually thinking about the paralysis is Like actually way bigger than what I even thought it was because it stops the alchemy getting the um the decorate off before The lapras can attack which is pretty huge for us. And now we'll be able to get Maybe maybe can we get can we get the lapras? I don't know. It's gonna be close. We are plus one No, we're not gonna be getting the lapras. We'll get the alchemy though. Um We could max guard as well And then start attacking the next turn and just go for an icy wind Or we could just go for muddy water Uh, I think let's just oh, it's probably it's probably Water absorbed. So that's a little bit risky um, okay Let's go for max use Oh, we've not done anything. We've not clicked in we've just wasted our time Okay. Well, I was gonna max use there to try and get another boost onto the the melodic Um, we might see a max guard But we get the max guard off.  I think so we're not I don't think we're gonna do anything here. Yeah So it's a bit of a dead tip, which is fine. Um, we should get lapras now though Because we got overdrive. We are boosted up So we should get the lapras Not g maxed So this works out a little bit better even though we timed out that turn This is why it's always worth having those protect at the top friends. Let's go the overdrive. Um It's got muddy water At least we know the lapras can't protect here. We probably still will see a trick room come out From the dust globs. I'd imagine There's the overdrive. This should take the lapras down. I'm hoping it does There we go. Okay. That's good. That's good Uh does a a little bit of chip to the dust globs. We eventually get our throat spray So that puts us on plus two so if we can stick around this turn Um, hi Why melotic why do you do this to us? That's why we should have used coil that previous turn and then that would have got rid of that that issue Uh, all right. I still want. Hmm. What do they got left? They got the alchemy Bonk It's a worth just I'm gonna switch toxicity out and I'm gonna bring an incineroar here We'll probably take a fighting type attack there, but I'm gonna go for a coil at the same time We've got the rain up and we are plus one with melotic. So we do have that going for us um At least the next turn we've got the fake out into the conch And I think oh Okay, there's a haze and the punch It's not what we want to be seeing but we do proc our berry. It's not the end of the world. We still got We're still kind of a little bit out of sight from the um The haze there is so strong. Let's go for the fake out and we'll try The problem is now we lose our accuracy boost, which is kind of what we were going for in the first place Um, we'll see There's the haze again Just trying to wipe out another coil. Maybe I don't know Come on. Let's just like hit the dust clops. It's not really that hard to hit it. Come on man We do nothing to that conch Especially without the boosts. We're not really doing too much at all Okay, um I think it's time for togis to come in and do some stuff I think we call a double switch And we just use tox is some fodder here Like we should be all right, but Okay, nice shade into the kiss And there's a drain punch into this as well doubling up into that slot. So that's fine Um, now it does gives the opportunity to actually follow me and just overdrive Which is maybe not a bad idea. Um just to get damage off but the thing is Do we see the double up into So I think we see a thunder punch, you know, really I really do we'll protect our kiss Uh, and we'll bring in instant roll. We've got a little bit of we've got time to kind of maneuver around stall this trick room out The dust clops is going to be the problem out of everything really, isn't it? Um But if we get instant roll in here, at least we've got another fake out into the conch we can then Dazzle and that should be the last turn trick room then And then maybe with instant roll So in case we can dog a slur it dazzle or dog a slur it S slash and pick up the knockout onto the the dust blocks The conch on for the detect Okay, probably see a nice shade into instant roll. I would imagine Yeah, that's to try and get rid of that tox recipe.  I don't really feel like it's gonna be but Yeah, the conch gonna switch out threatened by the fake out Um dazzling gleam Let's see We can land a crit here. That would be That's not enough dust globs is just too fat You know if we landed a couple of those those muddy waters that we'd miss both of them We probably would have been able to take it down here Right I'll crummy in um We really need to protect that a good old little toga kiss more than anything. I feel you know Let's go for another darkest lariat into the dust globs and try and take it down I think you double into the toga kiss knowing it how threatening it can be to the to the conch Yeah, there's a pain split there and dazzling gleam Insea be able to eat this up pretty nicely Okay Still got the issue the conch old oil to deal conch old air to deal with but it's it's getting a little easier If we can get through this trick room, I think we're gonna be Potentially or why potentially I think we have to pull a double switch this next turn now. Um Because I feel like these two are the probably the most important Components of the team. So we'll go into talks and then we're going to melottic as well The decorate here is a little bit scary though. That's that's the one thing We're giving room to this alchemy to start decorating this conquer And we really really don't want to be doing that Let's go under punch. Yeah I mean iron fist. It's always gonna take us down. Yeah for sure Um dazzling gleam No, there's no decorating going on. I'm pretty sure decorate does give you the um It does give you plus two and it's like a weakness policy, right gives you an an attack and Special attack Um, we could buy ourselves a little bit of time going recover here with with melottic um We could just go for a muddy water Now I'm gonna go for a cover because there is a chance that we could see maybe a double protect here to get around this fake out Okay There it is The surprise it took them so long to do it to be honest. I would probably done it the term before Oh, no, this conquer is very scary. Very scary. Um I think we just double the conch now and hope that our muddy water hits Muddy water is not gonna be enough to take down the conquer Okay, that's fine. That is fine. Okay. Well, we're gonna get enough damage off onto the conch. I think with the flare blitz I probably prefer it that way around And there's a life of let's see how much of flare blitz does our crummy paralyzed. So that's super super useful Is this gonna be enough No nowhere near enough We needed the burn dimension send back to normal now So I think we're gonna be all right because we can just dazzle get the conch It can mark punch iron syndrome for sure, but then the alchemy not really doing too much Um on top of that. So, uh, we'll just flare blitz the conch and go for No, we won't we're gonna flare blitz the alchemy and we're gonna go dazzle And that should wrap it up and toxicity Did some work in this game pulled through we hopefully fingers crossed got the win So that is good. But like I said, yeah, there's the detect Trying to get a bit more damage off. I think with this alchemy potentially before the conch goes down I don't know what the alchemy has but this is why I wanted to I did think the conch might protect here. It's a last ditch effort to try and do something Um But you can see the paralysis that we got earlier on coming in so handy You kind of shut the alchemy down stopped it really being able to be as effective as My opponent kind of wanted it to be So We'll just dazzle and flare blitz and that should be the game But we'll probably see in central go down to a mac punch. Yeah I imagine one last ditch effort No no mac punch And that is it so a very good game to my opponent played it very well We've got all the things that we wanted from toxicity in this one. I hope you've enjoyed it I am really chuffed because we've got to actually see the toxicity in action. That is the main thing So we'll be back later in the week with this team Maybe tweaking from the the the battles that we've had today And I'll have the rental team for you guys to try out later in the week. So, um Take care of yourselves, especially with what's going on. I keep saying this But make sure you are taking care of yourselves staying out of harm's way. Um and looking after yourselves Staying active and if you've got any questions about the team leave them down in the comment section below drop a like on the video If you do enjoy this all content Make sure you do subscribe for this all content and more pokemon content in general and I'll wrap it up there And see you all for the next one. So until I and my friends take care of yourselves and bye. Bye


Prime Minister O'Neill, thank you for talking to the Lowy Institute. Thank you, Sean. Nice to see you again. Later this year, Papua New Guinea will be hosting the Pacific Island Forum Leaders' Meeting. Fiji's Prime Minister, Bani Marama, has said he's not going to attend until what he calls the undue influence of Australia and New Zealand is eliminated. How are you going to deal with this issue? We hope that Prime Minister Bani Marama finds his way to come to Papua New Guinea and is very much part of the Pacific as much as Australia and New Zealand. We have always stated Papua New Guinea's position is very clear. We can't change where we are. Australia and New Zealand are part of the Pacific community. They are integral part of the Pacific Island Forum. They have been there since the inception. They continue to play a leading role in the community in so far as providing the support and technical skills that some of the Pacific Island countries continue to demand. That is why they will continue to be part of the forum. I hope the Fijian Prime Minister finds his way through all these issues that he's got with Australia and New Zealand. It is their bilateral relationship with Fiji. They need to sit down and work through it rather than engaging with the entire Pacific community trying to mend those relationships. You have raised the issue of human rights of the Melanesians in Papua and West Papua and you've just hosted this meeting with the Indonesian President. This issue of West Papua and Papua is a hugely emotional one in Melanesia. How are you going to deal with Indonesia on this? Firstly, many of the other Melanesians, particularly in Papua New Guinea and Fiji and Solomon Islands and Vanuatu, we have very limited engagement with the Papuan provinces, the five Melanesian provinces in Indonesia, where half of our Melanesian population live there, about 11 million people. Our engagement has been very limited and my aim has been trying to make sure that the people-to-people relationship is established, more cultural exchanges are taking place, more trade and investment are taking place between all these communities and of course we are trying to encourage their participation in the region, especially at the sub-regional level, that is the Melanesians Pied Group. So Indonesia, of course through the President, I've accepted that that is the way to move forward. They have agreed that Indonesia should become an associate member of the MSG, not for Indonesia itself and the entire Indonesian government to participate in it, but to enable the five Melanesian provinces to engage more meaningfully with the rest of the Melanesian community. That is why we are encouraged by the way forward because we believe that this is a major step towards the relationship that we are trying to achieve with our West Papuan community. So this effort by this umbrella group of free West Papuan groups, they're not going to get into the MSG? With due respect to many of the interest of groups on West Papua, there is no single unified voice for that community. We only have to deal through an elected representatives and that is through the governors who manage those provinces and those governors are Melanesians and they are duly elected by the people and I think it is only fair that they come and participate in the MSG organization and we engage with them and build step-by-step relationship with our brothers and sisters on the other side of the border. In the Australian budget, aid has been cut, but Papua Nguni was not cut as much as the rest. I think it only went down by five percent and Papua Nguni again is the largest recipient of Australian aid, but aid isn't all the relationship, is it? How do you see the relationship in this 40th year of independence progressing? We need to continue to work at it because of the... sometimes the challenges the global community faces, especially through the downturn in the economic commodity prices which we understand is affecting the Australian economy as well. So the cuts are understood by Papua Nguni. We understand the priorities of the Australian government. As you know, the take for the portion of the aid budget, aid support that goes to Papua Nguni is a very small portion of our budget, so we are now working closely with the Australian government to prioritize those efforts into areas we believe that are in line with our own priorities in Papua Nguni. So it is clearly understood and we will continue to work with the Australian government. Of course, there's always heating problems about close neighbors when we have to address issues like Bougainville. Recently, through that budget papers, we hear that they are trying to organize an office of a consulate in Bucca. That is without consultation. We appreciate the efforts in Bougainville, but Bougainville is still an integral part of Papua Nguni. There must be due respect about the territorial integrity of Papua Nguni and that given the sensitivities of Bougainville, any dealings with Bougainville must come through our government and that is the position that we have. So that is a real concern that they have announced this without any consultation prior? Well, certainly it won't happen because there is no consultation. As I said, whilst we appreciate some of the efforts in trying to restore basic services back in Bougainville, they must work through our government and our government agencies. There is no other way. I don't think that for anybody it's good that we put issues before us that we know are going to have difficulties between our relationship and we have been supporting Australia in many other issues, particularly like the asylum issue and other issues at the global level. The attempt to get membership of the United Nations Security Council, Papua Nguni, has been leading the campaign for Australia. Those are partnerships that are bearing good positive outcomes. But I think when we know that we have sensitivities around some issues without proper consultation and embarking on such a proposition is unacceptable to us. Prime Minister, thank you very much. Thank you, Sean. Nice to see you again.


Hello and welcome to the session. In this session we discussed the following question which says two supplementary angles differ by 36 degrees, find the angles. Let's move on to the solution now. We consider let angle 1 be equal to x degrees. Now since we are given that the two angles are supplementary, so the sum of two angles would be 180 degrees and hence we can now say that angle 2 would be equal to 180 minus x degrees. Since angle 1 and angle 2 are supplementary angles therefore their sum would be equal to 180 degrees and since we have taken angle 1 as x degrees so angle 2 would be equal to 180 minus x degrees. Now according to the question we have that these two supplementary angles differ by 36 degrees so we say that x degrees minus 180 minus x degrees is equal to 36 degrees. That means x minus 180 minus x is equal to 36. This gives us x minus 180 plus x is equal to 36. That is we have opened the brackets. This further gives us 2x is equal to 180 plus 36. So we have 2x is equal to 216. Now we divide both sides by 2. That is 2x upon 2 is equal to 216 upon 2. 2 and 2 cancels then 208 times is 216. So this gives us x is equal to 108. We have taken angle 1 to be equal to x degrees. So we now get angle 1 is equal to 108 degrees. Then angle 2 would be equal to 180 minus 108 degrees and that is equal to 72 degrees. So final answer is 72 degrees and 108 degrees. This completes the session. Hope you have understood the solution for this question.


You're up there with the likes of LeBron James, Kobe Bryant, Michael Phelps. The only difference is it's your brain that's the muscle that made you a top tier talent. Now imagine that just like Kobe, that you could get down to studying and get into the zone where every time you study is just bucket after bucket after bucket. That's called being in the zone or the flow state. And today we'll talk about exactly how to do that daily in your studying. Hey friends, welcome back to the channel. In case you're new here, my name is Lakshman, internal medicine physician. And here on the MD journey, we make content to help people just like you succeed on their journey doing it less stress. Today, I wanted to talk about flow and specifically what is flow, how you get into it, as well as some of the hacks that I've noticed both through my academic as well as professional life as a doctor of getting into the flow state more consistently. So first let's talk about what is the flow state? So flow is a concept made famous by the book by it's same name, flow written by, let's look that up. Mahaley Chick sent me hi. Thank God Google can do pronunciations. And while Mahaley's book brought the concept of flow into more light, it was always something you're more aware of, except you start to think about it in the terms of both sports athletes as well as brilliant geniuses. But the more I learned about what flow was, a few of the phrases that really stuck out to me include it being a subconscious level where your effort starts to feel effortless. One of the phrases I really liked calls flow a relaxed state of high performance. And in most layman's terms, when you're in the zone, when you're in flow, you're able to just tone everything down while doing things at a high optimal level. For example, in a really interesting study, freestyle rappers were asked to go into an MRI machine as they were freestyling. Now scientists were expecting to have certain parts of their brain have high levels of activity. But instead, compared to normal subjects who weren't freestyling, the freestyle rappers actually had less activity in their frontal lobe. Essentially they needed less activity in their brain for a very complicated task, which is freestyle rapping. So as we can see, flow is a really desirable state, not only for athletes, but you as a student. So let's talk about a few ways that you can increase the chances to go into flow. So principle number one is to have a distraction, use zone. So as I was reading about what other people do to increase their chances of flow, one of the things that almost everyone recommended is to have a distraction-free zone, but it's not necessarily something I'd agreed with because right now my desk and my work area is good enough to be in the zone to create a video. But if you looked at it, you may have say, well, that's kind of messy. I can't actually work in that situation. So it's more important than you actually have a distraction use zone. And basically what that means is find those common elements that really take your attention away from focusing on your studying. Common things for most students include having their phone, other piece of technology, annoying music, emails, snacks. That's definitely me. But it's going to vary from student to student. So you don't necessarily need to go out of your way to clean your entire desk. My desk, for example, has a lot of little knick-knacks and drinks and little tools that we use for recording some of our videos, but it doesn't necessarily distract me from doing work like studying, responding to emails, recording videos. So I'm not gonna go out of my way to clean that. But things like my phone are actually not on this task at all. Actually, it's really far away here in this corner, but I purposely put it away. So then my focus is here. My phone is actually behind me. Principle number two is to appreciate your Goldilocks value principle. It's really difficult for us to get into the zone if we pick a task that's either really meaningless, so we're just trying to do things to be busy, or on the other hand, something that is very difficult to actually get into. And so for a student, I would argue examples like watching a lecture. It's really hard to get into the flow state while doing that. But on the flip side, a student may have the right amount of mental activity at Goldilocks principle where everything is nice if they're doing activities such as doing things on a whiteboard and trying to test themselves. It's not super challenging, but it just gets their brain working at the right amount of level that they can feel that sense of progress, momentum, and keep going. And so to be able to apply this Goldilocks principle, yes, you have to have a task that has that right level of difficulty, but also has that sensation of progress. So if you're reading a lecture over and over again, you're going to not necessarily have the tendency of going to a state of flow. You're gonna be much more easily distracted. So to increase your chances of being in the zone when you study, pick a task and break it into small pieces of chunks that are challenging individually, but when you put them together, you feel a sense of momentum of going further and further. It's essentially analogous to when a basketball player is getting really hot and they're making bucket after bucket. Eventually, they'll do something called a heat check where they're gonna shoot a shot that they probably wouldn't have done earlier in the game, but they just wanna see where they are. But they do that because they notice the sense of progress of another shot going down. And so the same thing goes for you when you're studying. Make sure the task is difficult enough without being too hard and make sure you have a sense of progress so it's easier to continue to go forward and remain in that state of flow. Principle number three is to have a predictable workflow. Now personally for me, when I was a med student, the typical flow that I would like working in is about an hour chunk with a 10 minute break because it gave myself enough time to actually get into the work and then enough break to be able to then be re-energized to go back into it. And because being in the zone typically provides a lot of value, usually I recommend a lot of the students that I work with is finding a two hour chunk where you can do that high level activity. So for example, if you find that 60 and 10 minute intervals works really well for you, a bonus thing you can do is to have two hours at least protecting in a day and if not two and a half to three hours, if possible, and saying this is the time where I'm gonna do those Goldilocks tasks. And I know that if I continue to do them one after another, I'm gonna be in that sense of flow and I'm gonna enjoy the output that comes after that two to three hour window. Next, I wanna talk about a few hacks that I've used in my personal life that help increase my flow state. So the first thing that I really enjoy to increase my chances of going into a flow has to be caffeine. And this morning I had one of my flow sessions as you guys can see in my desk. Two things that I have is a coffee cup, it says wifey, it's my wife's. And then I have a monster, sugar-free, if you like them, then that's great. But drinking these throughout my sessions and studies have shown anywhere from 120 to 200 milligrams during these high focused states really does help give you that extra brain power to stay focused and also continue to have high output. Hack number two that I really enjoy is to have a start-up routine for my flow. Just like any athlete prepares for a big event or a big game with a very repetitive warm-up routine, you kind of have to do the same for your study. And so for me, that includes cleaning my desk too as far as I need it. I include just having my laptop and this like elbow space as open as possible, putting my headphones on, finding, you know, one of those like study music playlists that I really enjoy, putting my hoodie on, which usually just kind of sits in the back of my desk. I actually have a massage chair that's here. So I usually will start that to really get myself relaxed. And your routine can be as quick or as elaborate as you want it and then just get to work. Hack number three is to have high flow activities. Now, this was a principle that I learned from a video from Dr. Hardy. I'll link that down below in case you guys are interested. But he basically says that how you do anything is how you do everything. And he shares a story of one of his friends, Steve, who is a famous author, has published a lot of books. And he basically asks him, Steve, like, how do you get so much done? He basically says actually ski on a weekly basis.  And having this activity outside of your work for Steve, it's his writing for us would be your studying, but having an activity outside of that that feels exhilarating, that feels fulfilled, that feels also like a high flow state, helps you have low in the other elements of your life. And so since learning that, I've found that I've focused on increasing flow in many different aspects of my life. So for example, fitness, I'm training for a marathon because there is an exhilaration. I'm noticing my time skiing faster, being able to run faster. In my academic and medicine careers, I'm either creating new videos with new concepts or when it comes to education, I'm learning about more and more things and feeling my intelligence go out day by day. And that also goes for other aspects of my life, including relationships, where I find things that are difficult enough, but I know that if I do them continuously, there will be benefits. So there will be certain things that I can do to improve my relationship with my wife, my parents, my siblings. And if I see progress in those relationships, it makes me have a sense of flow there.  It makes me wanna record these videos and have more energy, better videos, better content. And then also in my fitness, when I'm training for a marathon, it makes me wanna push even further and further because I see different examples of progress in all aspects of my life. Now, the next hack that I wanna share is not really a hack, but it's more of a principle and how I think about it. That's to understand that it's okay to have your mind wander. If you've ever tried meditating, one of the main principles that people say was don't really worry about your mind wandering, just appreciate that it does and bring it back to whatever you're focusing on, whether it's the breath, the moment, a thought, the same thing goes for the sense of flow. If you're really narrowed in to your studying and then you have something where your phone goes off and email goes off and you go into a 10, 20, 15 minute tangent of not being focused, don't be frustrated at yourself that like now you're no longer focused. Think, okay, it happened. Let's go back. It is okay that that's happened. It's more important that I redirect my energy back to what I really want it to be versus focusing on the frustration of not being able to stay consistent. And from personal experience, being in the flow state has probably led to the most productive year in my life. As the making of this video, we are on December, 2021. Hopefully this video comes out before the new years, but this past year alone, I have made more than 80 videos here on YouTube. Ideally in a few days, I will have run my first marathon. I've created three new courses for the MD journey and finding time to do that in residency is something I'm really proud of. And then also have published a research paper for my academic career. So all of those plus many more makes me feel like, okay, if I get down and have those goalie log sessions over and over again, I'm more motivated to do it even going further. So hopefully 2022 is even more successful than I am this year. But just remember that getting into flow starts with the process of one making the commitment to take those small actions even when it's really easy not to do so and then appreciating those big actions that come from the small steps on repeating the process over and over again. And if you're noticing that you're struggling to get into a flow state because you're studying is just way off, you click down below, there are plenty of free resources in some of the videos that we really enjoy here on the MD journey. Of those many resources, one of the things I would recommend is the eight steps study course. So if you're not sure how to study, you can look at one of the techniques that I use when I was in medical school that really helped me improve my time. Give me that goalie locks level of focus and really just made med school so much more enjoyable.  But with that my friends, if you did enjoy this video, the main thing that I ask is just drop a comment down below. These videos aren't easy to make an edit. So if you do enjoy it, just appreciate it, just some interaction. Let me know what questions you have, what you guys thought of the video itself. If you did enjoy this video, consider hitting that like button. And if you're new to the channel, subscribe and notification bell as well. If you're listening to this on an audio form, because yes, we do have a podcast, definitely consider subscribing to the TMJ show on your favorite podcast listening platform as well as leaving an honest review on iTunes. And if you enjoy this video, you'll probably enjoy this video right here on how to study longer without getting tired as well as this one right here on how Elon Musk would study in medical school if he was gonna be a doctor. So check those out. As always, thanks for being a part of my journey. Hopefully it was a little help to you guys on yours. I'll see you guys in the next one. Take care my friends, peace.


What's up? How are you guys today? I'm gonna show you how to make a Vichy sois Which is a classic French soup that has leeks onions potatoes a bit of cream It's served cold. So this is a summer recipe and it is absolutely delicious With my current dietary restrictions and health channel. We will be making specific substitutes So this is the minimally inflammatory version of this recipe I will note where you would substitute for the classic ingredients So the organic russet potatoes are finally back in season I mean I was able to find regular potatoes, but since I only eat organic foods I figured I would wait to do this recipe for you guys when they were available. You know the Yukon gold the fingerling Red potatoes, they're either a pain to peel and they don't taste as good The texture doesn't turn out as good. What you really want is these organic russet potatoes I have some yellow onions. Usually I use white onions as long as they're organic. It's fine The substitute here is the leeks Most people are not going to have leeks in their local grocery store, especially organic I mean I can get them but then most of you guys aren't going to be able to make this So we're just using onions instead of mostly leeks and some onions. So traditionally classically Yes, you would use leeks and potatoes But the onions turn out just as good and it's something that most people have access to plus. It's much less expensive Here we have five cups of our collagen broth from Frankie's Syringe Meat We're actually just going to use probably one of these jars because it's so concentrated Normally the recipe will call for five to six cups of broth But you know your typical broth or stock is you know much more diluted than what we have So keep that in mind. You could also use the chicken stock which we have on Frankie's Syringe Meat I think that would turn out a lot more delicious because this is really just made from Bones and collagen whereas the chicken stock is made from roasted chicken meat I have some here in my fridge. I can show you guys It's just as gelatinous and if you open this up and smell it You'll just want to drink the whole thing absolutely amazing So yeah, a high quality chicken stock like that is definitely more classic and it will yield more flavor You could also just use water. That's what we're going to do a combination of water and the collagen broth Instead of dairy cream. I'm using some coconut milk. Normally I'd use coconut cream, but I don't have any this is fine, too but keep in mind again the classic recipe is just going to use some dairy cream and Instead of using butter to cook with we're just using a little bit of coconut oil to saute the onions in the pan And as usual we have some of our salt from Frankie's Syringe Meat. We're using the Pure Ocean sea salt You will need an immersion blender for this I mean you could do it in the regular blender, but it's going to be a lot more difficult So keep in mind guys before you do this recipe You definitely want one of these in regards to proportions. We have five pounds of potatoes and three pounds of onions That's pretty good You know you want at least half the amount of leeks or onions in comparison to the potatoes to maximize the flavor For the prep work, we just have to kind of dice everything up So first I'm going to dice up these onions and get them in my Dutch oven.  So we'll put our oil in the Dutch oven, which I'm actually out of so so the reason I like this soup so much is that it has a Lot of ingredients in my diet that are good for liver detox You know the onions the potatoes You know, we're omitting the things that aren't so great mainly the dairy All right, so we got about two and a half pounds of onions in our Dutch oven. I'm going to turn the gas on These just need to sweat down and cook for about ten minutes. We don't actually want to get that much color on them While those are cooking we're going to peel and dice the potatoes So I just have a swivel peeler here. I peel the ends of the potatoes first And then I just go down the sides nice fast and easy Just get all the imperfections Black spots off if you want to prep all this stuff ahead of time You would just put these potatoes in a bowl of water until they're ready to be cooked If the potatoes have any sort of color to the flesh That's generally indicator of the carotenoid or flavonoid also anti nutrient content. So The wider the potato The better it is for your liver. So our onions are pretty much done You know, they've softened been sweating in the pan for I don't know the 10-15 minutes It's taken us to peel these potatoes. So now what we'll do is add our collage and broth to the pot I'm using two cups and I'm going to add three cups of water So the potatoes we just want cut into sizes that Can simmer cook in 30 minutes. So it's mainly about the thickness You know, like you don't have to chop this piece in half again. That thickness is fine As long as it's small enough to be Blend it up fairly easily by the immersion blender So just potato and half down the middle and then three or four cuts across the potato I don't know if we've done a video solely on potatoes But I have talked about them in my favorite vegetable video They're an excellent source of potassium minerals and really you know, if all you ate was potatoes and meat You'd pretty much be healthy there a very underrated source of nutrition It's just the form that most people eat potatoes in a french fries or potato chips is laden with vegetable seed oils So actually, you know, baked potato mashed potato Very healthy if I keep talking positively about potatoes is Ireland gonna send me like a pot of gold with some Pretty red-head Irish girls. What's the deal? Am I ever gonna get a Paid, you know, I actually doubled the amount of potatoes and onions in this recipe So I think we're a little light on the liquid. We need Four cups of collard and broth and then like six cups of water total just enough to cover everything Yeah, so it's really just potatoes onions and stock and we're gonna add, you know a nice amount of salt to this Maybe like two tablespoons So now we're gonna bring this to a simmer and Then it's gonna cook for about half an hour until the potatoes are soft So I'm making this amount because I don't want those potatoes and onions to go bad But this is like way too much soup It's probably 10 days worth of lunch. So Michael bad in the fridge before I eat it. All right, so we have brought the Visu schwa to like a rolling boil So we're gonna lower the heat to a medium And we're just gonna simmer this until the potatoes are tender Okay, so it has been approximately 23 minutes and the potatoes are falling apart probably a little Overdone, but it's okay. Now we're gonna take our coconut milk and add most of this can the way I do this is you know, I look at the Fat content and how many calories and I say I want roughly, you know, 70 to 80 calories worth of fat per lunch portion So since this is five servings per container with a five times 140 is about like 700 so You could basically put the whole can in here because this is a week's worth of lunch Again, depending on your current health status. You might be able to put more fat in here for the classic French version You would wait until this cools down and then you would add the dairy Cream is that can curdle and stuff but since this is coconut, it's fine to do it like this You know, you could wait till this cools down to blend it Probably a lot safer to be honest I kind of like blending it when it's hot because when this cools down and the potatoes and the onions absorb more of the water It's kind of like trying to puree a bunch of chunks. So it's a lot harder to do this way It's a bit smoother and easier However, again, if you're doing the classic French version where you have to wait for it to cool off Before adding the dairy and blending it then you're gonna have to wait anyway, so So there we have it guys are nice and smooth Vichy swat You kind of just want to go in there and make sure there's no chunks or strands of onion like unblended stuff and One thing I'll actually do You know to add more fiber and make it a little healthier for liver detox is Blend in some cannellini beans that also makes the soup a little bit thicker so I can actually take like a quarter of the weight of the soup put that amount of beans in there and I think it's a slight bit better for my current diet However, it kind of ruins the taste and flavor a little bit and honestly like a puree of Potatoes and onions is already perfect for my diet. So I don't stress it too much so we're gonna let this cool off and We'll taste it tomorrow for lunch for you guys because believe it or not This actually tastes better cold plus as with any soup After a day or two is when it reaches its peak flavor. You can have it now of course, but Would not be ideal. All right So our soup has rested overnight as you guys can see it's gotten a bit thicker as it has cooled off to pretty much the perfect consistency So yeah in a restaurant, they'll typically garnish this with maybe some creme fraiche Sometimes they have like herb oils and maybe a handful of chives Moment of truth. How does our altered Vichy swat taste? Every time I make this it still Doesn't make sense to me.  It's crazy. I'm really happy with how this turned out And if you guys use the more classic ingredients deletes chicken stock butter and cream It will probably be one of the best things you've ever had that you've made yourself and As we said in the beginning of this video Serve it cold. It's amazing cold room temperature perfect for summer and for liver detox great combination of starch and fiber from the potatoes so if you guys Would like to support me you can go to Frank dash the phone calm where we have a lot of new and interesting products on there You'll see Frankie syringe meat where you can get the collagen broth or very delicious chicken stock Outside of that if you guys can drop a like on the video leave me a comment down below Make sure to subscribe and check that notification bill and I'll see you guys soon