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Facebook Ads: Dynamic Language Optimisation For International Ecommerce Stores

If your store delivers across Europe or the world as a whole, the biggest challenge is creating ads […]

If your store delivers across Europe or the world as a whole, the biggest challenge is creating ads to be served in your audience’s native tongue. Since the launch of Dynamic Language Optimisation (DLO), this has become a worry of the past.

One ad can include up to 6 different language versions meaning no longer do you have to manually transcribe all of your ads into variety of languages (or pay through the nose for a translator), create multiple ad sets for each language or ignore a huge untapped audience due to language restrictions 🎉🎉🎉

72 Languages Supported

Dynamic Language Optimisation supports the following languages: Arabic, Afrikaans, Albanian, Amharic, Armenian, Azerbaijani, Basque, Belarusian, Bosnian, Breton, Bulgarian, Burmese, Catalan, Chinese (Simplified), Chinese (Traditional), Croatian, Czech, Danish, Dutch, English, Esperanto, Estonian, Filipino, Finnish, French, Frisian, Georgian, German, Greek, Hebrew, Hindi, Hungarian, Icelandic, Indonesian, Irish, Italian, Japanese, Kazakh, Korean, Kurdish (Kurmanji), Latin, Latvian, Lithuanian, Macedonian, Malay, Malayalam, Marathi, Nepali, Norwegian, Persian, Polish, Portuguese, Quechua, Romanian, Russian, Sanskrit, Scottish Gaelic, Serbian, Slovak, Slovenian, Spanish, Swahili, Swedish, Tamil, Thai, Turkish, Ukrainian, Urdu, Vietnamese, Welsh, Yiddish.

What Does Dynamic Language Optimisation Work With?

We can use DLO with the following options (for now):

How To Create an Ad With Dynamic Language Optimisation

  1. From Ads Manager, start a campaign using the traffic (website) objective, the mobile app installs objective and the conversions (website) objective.
  2. Choose your audience, campaign budget and placements settings in the Ad set section.
  3. *This feature only supports ads placement in Facebook Newsfeed (web and mobile), Instagram and Audience Network.
  4. In your ad format settings, choose a single image, slideshow or single video and then upload your creative.
  5. Choose your links section settings and give your advert a headline. Add text that describes what you’re promoting.

6. To create your ad in more languages, select Create in Different Language under Multiple Languages.

7. Add a headline and text for your default ad.

8. Now select your Added Language. You can add up to 5 more languages.

9. Type in a headline and text for your ad in the added language you selected. If you are using the website clicks and website conversions objective, you will also be able to use a language specific website link.

10. When you’re ready, hit Create.

Your ad will now be served in multiple languages to people who are relevant to your business.

Setup from: https://www.facebook.com/business/help/1852644738394400

To understand the performance of your ad:

  1. Go to Ads Manager.
  2. Choose the Ad Sets tab and select the ad set you want to view the reporting for.
  3. You can see the reporting for each language by selecting Breakdown and then choosing By Asset type (either headline or body text).

I will be using Dynamic Language Optimisation but there are a few things I will keep in mind. Firstly, to keep the language in the ads very simplistic and clear for a better translation. Secondly, if I have the option to have a person who is fluent in the language I am targeting available for manual transcription, I will go with the manual approach for accuracy.

Are you ready to meet your business objectives and achieve cost-effective results through paid social advertising?

Get Proposal

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This Needs to Stop: Sidewalk Hogs

31 Jan

This morning’s TNTs is brought to you by the lovely Leslie Flemming. Leslie will be answering all of our legal questions as this season of Gossip Girl takes us into the courtroom.

This Needs to Stop. Sidewalk Hogs

Has this ever happened to you? You’re walking down the sidewalk, minding your business and being a good pedestrian when suddenly you are forced off of the sidewalk and in to a snow bank or mud puddle by a herd of people. To the best of your knowledge you were not in possession of an invisibility cloak at the time, so they could definitely see you. As you drew closer they probably even dipped one of their shoulders and turned their upper body so slightly it was almost imperceptible. But ultimately they decided that they were entitled to monopolize the entire width of the sidewalk, and you should be exiled to the adjacent patches of unpaved real estate.

More often than not, when faced with an oncoming herd of people, the member of the group who is in your direct line of collision will fall back a few steps, let you pass, then rejoin the herd. This is what most of us do. This is normal sidewalk etiquette. Unfortunately, at some point in your ambling travels you will encounter a sidewalk hog. And they need to be stopped.

I’m not sure what it is that compels the sidewalk hogs to disregard the needs of fellow walkers. Perhaps they themselves were once unjustly forced off the sidewalk and this triggered a need for eternal pedestrian domination. Or maybe they’ve examined your footwear and have decided that it would be far easier for you to clean your leather boots than for them to clean their own Reebok pumps after being rerouted in to a mud puddle. But I would venture a guess that the real reason for their actions is that they’re just oblivious to the reality that other people might actually need to walk where they’re walking. They’re so engrossed in their own lives and the riveting conversation about who did what to whom on the dance floor or the Palace last night, that breaking stride with their comrades doesn’t even register as a potential course of action. This behavior needs to stop. So let me break this down for any habitual sidewalk hogs out there.

If you do it this way, that means you did it wrong. Turn around immediately and offer to shine that person’s shoes.

This is the undesirable order of operations.

This is the desirable order of operations: 1. Group sees oncoming pedestrian. Begins to slow down. Group member on the collision course falls back behind the rest of the group.

2. One person in the group falls back behind the rest of the group, letting the solo- pedestrian pass.

3. Solo-pedestrian passes, and the herd comes back together. That was easy, wasn’t it?

As my younger sister used to remind me when I was reluctant to let her play with my toys, “We SHARE in this family!” That’s a valuable lesson for everyone to learn, because in most places in the world the sidewalk is for sharing. So if you’re a sidewalk hog, or you know one, please take note: Commandeering the whole sidewalk for your personal runway at the expense of all other pedestrians is not ok. This needs to stop!

2 Responses to “This Needs to Stop: Sidewalk Hogs”

  1. Chris January 31, 2011 at 10:10 am #

    Great post. I hate sidewalk hogs, and in my experience males are the worst offenders, usually of the douchebag variety.

  2. David August 29, 2012 at 9:40 am #

    I think some of these people are mentally ill or something. I ran into a sidewalk hog the other day. I moved to the right to make room and the person coming towards me actually turned and started walking directly towards me, like he was trying to force me off the sidewalk! I held my ground and threw my shoulder into him as we passed, then turned around fully expecting a fight… but he kept on walking like nothing had happened.

    All along he was agressive in his posture and approach and seemed unstable. But he kept on going, so maybe he came to his senses.

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Jams And Syrups And Fudge, Oh My!

Assorted Jams

Not only did I spend a lot of time in front of the TV knitting this holiday season, I also spent a lot of time cooking in the kitchen! Thankfully, sitting and knitting was the perfect respite from all that standing and cooking!

I made pear and vanilla bean jams; pear cranberry cardamom jams, apple butter; lavender, rose, apple, jalapeño, ginger and mint flavored simple syrups; chai, mint, floral, and fruity tea blends; chocolate walnut fudge, toffee, chocolate truffles, a spicy nut mix; and chai spice, floral, orange clove, and allspice fir needle scented candles.

I know… I sound insane… perhaps I am, but I had a blast doing it all and surprisingly none of it was terribly hard or time consuming! All of my recipes and instructions were found on Pinterest and then I tweaked a few things to make them my own.Continue Reading


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My Favorite Baby Finds: Part 1

Joshua Jr. celebrating his first birthday with cake
I love baby stuff…I mean I really, really love it. When Josh and I were expecting Naleigh I spent months researching everything from the best diaper wipes to the safest car seats and I was no different with Adalaide or Joshua Jr. There’s just something about spending hours online perusing everything baby that amps up the excitement for and soothes some of the anxieties about your little ones arrival. At least it does for me! For those of you who would rather not spend the wee hours of the night online comparing baby wipes and car seats I’ve decided to share my favorite must haves with you. Hopefully my extensive list will save you time you may not have and worry you can not spare. Enjoy!Continue Reading


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The Sky From Tonasket

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Change a Child’s Difficult Behavior by Addressing the Heart

Scott Turansky

Dr. Scott Turansky

When eight-year-old Jordan says to himself, “I’m no good. No one wants to be with me. I’ll never get it right,” he’s repeating negative things in his heart. Rebecca feels good in her heart because she refused to join those who were disrespectful to the teacher. Jason’s mom can see a heart problem because he scowls and complains whenever she asks him to do something. In each of these situations, the heart is at work.

Jordan, Rebecca, and Jason are all illustrating the fact that we say things to ourselves in our hearts. We read in Psalm 19:14, “May the words of my mouth and the meditation of my heart be pleasing in your sight, O LORD.” What people meditate on is important because those thoughts take place in the heart and eventually come out in actions.

It Starts in the Heart

The heart is where we wrestle with things. When experience, teaching, and values need to be integrated into life, it happens in the workshop of the heart. Information comes into our heads on a regular basis but much of it just stays there. Only when it moves down to our hearts does it become part of our lives.

When as parents we use a heart-based approach we take advantage of this wrestling inside a child. We can encourage right thinking, contribute praise for growing character, and comment about the helpful and unhelpful internal dialogue as it makes its way out through behavior.

Jesus knew that the teachers of the law were struggling inside with the fact that he forgave the paralytic in Matthew 9:4. He says, “Why do you entertain evil thoughts in your hearts?” When the two disciples on the road to Emmaus realized that their surprise guest was Jesus, they reflected on the experience by saying, “Were not our hearts burning within us while he talked with us on the road and opened the Scriptures to us?” (Luke 24:32)

Create Heart Moments

Look for ways to create heart moments in your child. Andrew was disrespectful to his dad, yelling and saying mean things when Dad refused to buy the latest computer game that Andrew’s friends had.

Dad decided to correct his son but wanted more than just lip service. He wanted to touch his heart. First Dad had Andrew sit in the hall and settle down. That took over an hour as Andrew continued to seethe and pout. When Andrew finally returned, Dad explained to him that the temper tantrums were unacceptable and that he, as a dad, had a responsibility to discipline his son to try to help him. Therefore, Andrew would lose the privilege of the computer altogether for a while.

Of course, that news threw Andrew into another bout of ranting. Dad refused to join into the anger scene and sent his son back to the hall to settle down again. This time it took a half hour before Andrew returned wanting to know when he’d get his computer privileges back. Dad calmly explained, “I’ve not set a time on it. I want to see some improvement in the way you handle correction and a no answer. Also, I’d like to see you come to me and ask if there’s any way that you can help. I’ll give you some jobs. Over the next few days if you can show me that you are trying to change the way you relate to me, then we’ll try going back to the computer.”

Then Dad waited. Would his plan work or would it need some adjustment? Dad knew what he was looking for. He wanted to see a sense of cooperation and self-control in his son. Over the next few days he saw the heart moments he was looking for. Andrew volunteered to help and had a good attitude. Dad told Andrew “no” on a couple of occasions and Andrew, although disappointed, was obviously trying to respond better. Dad gave the computer privileges back to his son but only after they talked about the positive changes that were starting to occur. Andrew is still learning and growing and complete change will likely take several years, but Dad corrected with an eye on the heart and felt like he made significant progress in that one incident.

Heart Moments Go Deeper

Too many parents focus only on behavior, things like getting jobs done around the house and completing homework. Although those things are important, the real work of parenting is done in the heart. Be on the lookout for heart moments. They may surprise you at times. Be ready for them because they don’t come as often as you’d like.

Jesus often took advantage of heart moments. He told the expert in the law that the greatest commandment is to “Love the Lord your God with all your heart.” And went further to tell him what he needed to do by giving his possessions away. Jesus challenged him on a heart level. (Matthew 22:37)

Here are just a few more examples of heart moments you might relate to:

  • Sarah made a nice card for her Dad for Valentine’s Day. It obviously took a lot of love and care to put it together. Dad realized that it was not just a gift of a card but it was a gift of his daughter’s heart. He spent some extra time enjoying the card and his daughter, further encouraging her love and compassion.
  • Caleb made a comment about something he learned at Sunday School. Mom asked some more questions and discussed the issue with her son, realizing that it was a heart moment. She talked further with Caleb, helping him develop the truth so that it had an even greater impact on his thinking.
  • Jim realized that his daughter was hurt by a friend at school. Instead of telling her to just stop crying about it, he comforted his daughter, realizing that it was a heart moment. She obviously appreciated her dad’s love and care, and just his presence with her for several minutes helped her to work through the issues in her heart.

A Spiritual Battle

Every morning when you get up, pray for your kids. Ask God to reveal opportunities for heart moments with them. You’ll be amazed at the difference it makes in your family. Proverbs 20:5 reminds us that,

” The purposes of a man’s heart are deep waters, but a man of understanding draws them out.” A heart-based approach to parenting isn’t easy but it’s where the significant work is done in a child’s life.

A heart-based approach is more than just talking to your kids. It often involves firmness and action. Some kids learn best by experience and your parenting can provide just the experiences necessary to challenge their internal dialogue. If you’d like to learn more about how to implement a heart-based approach to parenting you’ll want to look at the Parenting Power Pack. It’s loaded with ideas and solutions that influence the way you parent. Learn more here.

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Back 2 School Health & Wellness Festival

  • 09/10/2020
  • 09/12/2020
  • GWUL (2901 14th St NW)

  • Backpack packing and distribution volunteers - see Sign Up Genius to sign up for specific slots

Registration is closed

The Greater Washington Urban League ( is virtually hosting its 8th annual Back 2 School Health and Wellness Festival. Although going back to school will be different this year we still want to inspire children in the DC Metro Area community to look forward to learning and know that they are precious. Due to the massive loss of jobs and wages for many families as a result of COVID-19, the need for school supplies and healthy snacks is higher than ever before. We typically serve 500 students from vulnerable families at the event, but the needs are growing. Any donation of supplies or healthy on-the-go snacks would be appreciated. Donations are fully tax-deductible.

We need help from TN members in the following ways:

  • DONATE: Please select items from our Amazon list: to be delivered to the GWUL. We would like to have the supplies in hand at GWUL by Wednesday September 9th so we have enough time to pack and distribute the bags

For more on all of GWUL’s Back to School activities including details on virtual activities and how parents can pick up items, visit

Thursday Network

Greater Washington Urban League Building

2901 14th Street NW
Washington, DC 20009
General Body Meetings occur on the 4th Thursdays of the month at 6:30p.

About Us

Founded in 1992, Thursday Network is comprised of over 200 young professionals committed to serving the Washington Metropolitan area through community programs and partnership that address the Empowerment Goals of the National Urban League. The mission of TN is to provide a forum for young adults, ages 21 – 40, to focus their energies on community service, professional development, and political involvement.

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My Breakfast Routine Before Workouts

I’ve been experimenting with different breakfast options for decades.

In 1998-1999, it was at least 80% fat while on a Cyclic Ketogenic Diet (CKD). For the last 12 years, I’ve mostly consumed Slow-Carb Diet options shared in The 4-Hour Body (e.g. like this low-carb, high-protein, breakfast you can make in under 3 minutes, though I now use whole eggs).

I occasionally experiment with intermittent fasting, and the video below shares my current super-light breakfast that I use before most training and early morning travel. If hypertrophy (adding muscle) is my main objective, I still default to Slow-Carb and 30 grams of protein within 30 minutes of waking.

Here are some of the products I mention in this video:

The Tim Ferriss Show is one of the most popular podcasts in the world with more than 500 million downloads. It has been selected for "Best of Apple Podcasts" three times, it is often the #1 interview podcast across all of Apple Podcasts, and it's been ranked #1 out of 400,000+ podcasts on many occasions. To listen to any of the past episodes for free, check out this page.

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Comment Rules: Remember what Fonzie was like? Cool. That’s how we’re gonna be — cool. Critical is fine, but if you’re rude, we’ll delete your stuff. Please do not put your URL in the comment text and please use your PERSONAL name or initials and not your business name, as the latter comes off like spam. Have fun and thanks for adding to the conversation! (Thanks to Brian Oberkirch for the inspiration.)

57 Replies to “My Breakfast Routine Before Workouts”

  1. Tim,

    Huge fan, thank you for all of your efforts, I have listened and read 90% of your work, the info has been life changing in many ways. Cannot wait for your new book to come out, I am equally as intrigued by the routines of ultra successful as you are and have found many to be very helpful in my own life.

    Random question here, completely off topic. Your long sleeve shirts are phenomenal and I cannot seem to find that perfect fit. May I ask where you get them?

    Thanks my friend,

      1. Tim, I notice the tea component of your diet…but have not researched your writings further (as of yet) regarding coffee…thoughts?

  2. Tim are you still having the PAGG protocol? I’ve been on it since the release of the 4HB, but curious if you’re still a believer? Thanks as always. Jamie

  3. Hey Tim, thank you for another great post. Do you take the C8 and Ketoforce everyday? I’m currently using MCT oil powder in my tea and don’t want to go overkill. Can you suggest a protocol (for example, 6 days a week on and 1 day off)?

    Side note: small typo in the first sentence of the post “while on a while on a”

    1. Thanks for the comment. I’m still figuring out the best dosing protocol for exogenous ketones, MCT, etc. I’ll keep you posted. And thanks for the heads up on the typo! Will fix now.

  4. You forgot to mention the four sigmatic superfood blend. I put it in my morning smoothie on a daily basis. Is it a product you use daily or just for specific circumstances?

  5. Great work again Tim! I know I am and many others are definitely interested in your current meal and supplement plans.

    Are you currently in a consistent state of ketosis? How long do you stay in ketosis for and do you cycle in and out? The reason I ask is because I know you enjoy your wine, do you stop drinking wine to stay in ketosis? Are there any tricks to get back into ketosis as soon as you come out for some carbs or wine? Do you stay out for a few days or go directly back in?

    Also, I’m extremely interested in your daily supplement plan. I think others are also interested in what your current supplement plan is as well. Could you please share this?

    1. I think that this is unnecessary. Especially since Rich Roll says we don’t need as much protein as we think.He is a “runner”, however it seems to me that this is too much

  6. hey Tim talk to me about beets, and their healing power , and boner power? I heard that beets lower blood pressure and increase energy , is that true? boner power, well thats just an added bonus

  7. Hi Tim, huge fan of your work and greatly enjoy the ‘shortcuts’ for lack of a better word, you’ve provided over the years. How would you adapt this breakfast for early morning bjj? Would you simply go with 30 within 30 (whey) before and the rest of the breakfast after? Something about whole foods before a good dose of knee on belly doesn’t sit right. As always, keep up the great work! Thanks, Anne

  8. Tim,

    I still remember the story in one of your books (podcasts?) of your dad, who was overweight at the time, and started eating 30 grams of protein within 30 minutes of waking up — and did nothing else — and lost a ton of weight. Sounded easy enough and I’m here to tell you that three months after adopting your advice for your dad I’ve lost ten pounds, without doing anything else. And feeling great.

    Carl Kruse

  9. Hi Tim,

    It’s 9:06 PST so I figure it’s a good time to catch you. In my mind’s eye you are entombed for the night, ready to crack open one of a number of fine wines gifted to you by your legions of fans (or that dick, Chris Saca. Okay, I’m bitter). But I thought I would help you by simplifying your morning routine. In my way of thinking – and others, like a guy named Steven Jobs – breakfast is meant to be utilitarian and frictionless. I get that you have an alchemical mix to start your day, but let me save you time, hassle, and money. Wake up, but don’t eat for at least 2hrs. Your body doesn’t even want to eat during that time as it is still trying to shake off the embryonic memories of it’s perfect, Morpheus-like past. Once 2hrs have passed, eat a cup of frozen blueberries (huge anti-oxident) and some hot tea. I like Tevanna’s English Breakfast. That should hold you til lunch when you’ll have some delicious and hip avocado toast. That sets you up to go crazy and eat whatever the fuck you want for dinner. Nutrition, I have found is simple…’s a math problem. No need to over complicate it.

    1. Brian,

      While I get your point, bringing up Steve Jobs was probably not the best person you could have chosen 😉 I have experimented myself with a vegan diet, and much like Tim (I suppose, not speaking for him here), I don’t think the benefits (which are still debated) outweigh the negatives — which are the sacrifice of many dating, social, and business opportunities while vegan.

      Listen to the last podcast, which featured some very smart and accomplished physicians/scientists, they explain that “eating a whole bunch of antioxidants”, have not lived up to scrutiny and research as having any real benefit.

  10. Tim: Thanks so much for your work and letting others know about what has worked for you.

    I’m just reading 4HB now and hoped you had the answer to a huge problem, or know of some research. I was good until into my 50s, lifting, walking, dancing etc, then I got sick and went from size 10 to size 18 in about 6 months. While I managed to lose most of the weight fairly quickly, significant chronic pain and fatigue has lasted almost 2 decades now.

    But the worst problem is skin. Skin doesn’t shrink back when the rest of you does when you’re older and it’s so ugly that I keep being tempted to gain the weight back just to get rid of the loose skin.

    Have you any ideas about that? Have you had older people with that problem who couldn’t afford cosmetic surgery and found some other solution?

    Any ideas or hints certainly appreciated,

    Thanks again.

  11. Hi Tim, great read, I’ve been listening non stop with your podcast! As a avid fitness addict myself nutrition is always the key.

    Not your typical breakfast but thanks for sharing.

  12. Hi Tim,

    I am simply interested in a healthy diet (not the ketogenic diet, etc.). Is this all good stuff to take in the mornings only if you are following the ketogenic diet, or it is good to take regardless? My diet more closely resembles the low-carb diet more than anything. Should I look into KetoForce, Brain Octane, etc?

  13. Tim,

    What would you say to the people who don’t like reading or writing? Although I have tried to help, I’ve seen through my experience, motivation and passion are difficult to sustain in diverse audiences. How can they follow in your footsteps?

    Love everything you do, thanks for being who you are.

    Kind regards,

    Christian D. Pareja

  14. So these are a few different options? Either the tea, or the protein shake or the lemon water with ketones? Or you’re doing all 3? I was doing a Whole 30 and drinking bullet proof coffee every morning, with ghee, coconut oil and an egg yolk blended. I was also eating a fair amount of hard boiled eggs as snacks throughout the day. I had some labs drawn at day 25 or so for an insurance thing and my cholesterol was high! Never had that in my life. The ratio was good but a tad high LDL and a tad high total. HDL was on the upper end of normal. I was also at 9.6% body fat.. (rough measurement on a scale). So I quit the bullet proof coffee. But i liked the routine and felt great on long runs or doing crossfit workouts. So looking at this for a similar replacement. Thoughts?

    1. Blending your egg yolk could have been the culprit to your increased cholesterol. I understand that heavily scrambled eggs (ie:blending them in a blender) oxygenates the yolks and makes them more likely to increase your cholesterol. It’s strange, but in your case, I believe the oxygenated egg yolk could be the culprit.

  15. Hi Tim!

    Thank you so much for doing this great work and for being such an inspiration. (expertise- AND personality-wise)

    I got a really important question with regards to WHEY-Protein – which I alreaday tried to get answered by Charles and other nutrition/training experts – without getting any feedback so far:

    – According to scientific studies is one of the key components of whey – beta lactoglobulin – marked as “highly allergenic”.

    – What seems to happen when we consume whey is that our immune-system is sending all of our little soldiers into the gut to “split” / “fight” this allergene.

    – The result is, that at this point of time – as all “soldiers” are being busy in our guts dealing with the beta-lactoglobulin, they can not do their work elsewhere in our bodies. (e.g. fighting free radicals)

    My question is: Can it really be beneficial to consume whey on a daily basis (when doing workouts approx. 4x per week) given the mentioned complexity I described?

    I would appreciate your advise!

    Thank you and best from Germany hombre!!!!

  16. Hey Tim! I think its time for me to come out of the closet as an avid reader of yours. I’ve been very scam sensitive about it all for a while but tried a lot of techniques anyways. I do appreciate all the research you do. I’ve been on various diet/exercise routines for years and have had my own successes. Favorite workout routines are P90X and Insanity (I especially like the latter). Recently I got very confused about diet after living in Latin America for 15 months. The options were just completely different than I was used to. I had some problems with stomach bacteria, plus my routines got completely thrown off in this new environment. I’m looking forward to trying some of these diet options soon now that I have better access to the products being in the states. Very interesting. I too am a fan of boring but healthy food. But, how do you manage to keep friends with your diet? Seriously, people can get so down and even act offended if you are not “enjoying” the same foods or types of foods that they are. Like how do you navigate the holidays given what you would prefer to eat vs what is actually around?

  17. Hi Tim

    what do you advice below case?

    I am what you’d probably call “skinny-fat”; I have small arms, legs, shoulders, and chest and want to make them bigger, but at the same time I’m carrying a bit of fat around my middle and want a flat stomach. Can I build muscle and lose fat at the same time or should I work on one at a time? If I can only do one at a time which should I do first?

  18. I would be cautious about disconnection in your food. It is a VERY opaque topic. Mitochondria don’t operate well without the necessary co-factors. This breakfast contains quite few co-factors for amount of energy you deliver. Even you could supplement you’d never get the same result as with (just) real food: Millions of years of tested solutions (evolution is not just about developing but keeping key connections which associates with the principle of space of adjacent possibility)

    Therefore, I’d strongly opt for more natural foods because

    1. More non-predictive decision

    2. Respect the opacity of nutrition

    PS: You are too valuable to the world to fuck up your telomeres so early. 🙂

    See Barry Murray, the ultra-runner, for further information, inspiration and a very interesting guest for your podcast. (he runs 100k-runs fasted with next to nothing of food)

    — Sascha

  19. Tim.

    Where does Bulletproof Coffee fit in the 4hour Body? Does it? I’ve gone through some of your blog posts. I’ll keep looking.

    Absolutely loved Titans and love your podcast. Reading/listening while cruising the Caribbean was particularly healing and inspiring. Thanks for your work.

  20. I’ve been following the slow carb diet for four months, among fantastic results, I’m really curious if I should abandon the slow carb breakfast for weight-loss, and adopt this method? I’d really like your opinion Tim thank you!

  21. Tim, you are the man. You’ve definitely opened my eyes beginning from the 4 Hour Workweek. Thanks for the great research and methods. You’re such an amazing influence and I hope we get to meet. I have a feeling we have a lot in common.

  22. I recently received the Four Hour Body as a gift and am loving the book so far. I have two questions with regards to the Slow Carb diet:

    1) I am a triathlete and train in the morning and the evening. Wake up at 445am and train at 5am. Have been having a shake before the workout with 30g of whey. Does this fit? I then eat breakfast, lunch, second lunch, and then workout again, followed by dinner.

    2) What type of protein shake fits within the diet? Just whey protein? A scoop of whey with little to no carbohydrates/sugars? Or, is a shake with some carbohydrates acceptable?

    Todays schedule was basically: 445am whey protein; 5am workout; 630am breakfast, 1030am lunch; 230pm second lunch; 5-6pm 2nd workout; 630pm dinner annndddd repeat for tomorrow.

    Suggestions on how to work the slow carb diet into this schedule and protein shakes to include?

    – Chris O.

  23. Which keto product do you recommend? You are using Ketoforce here but also talk about the pruvit product keto os. Is there one that is more effective than the other?

  24. Hey Tim! Do you take nutritional supplements on top of your diet? If so, any guidance or recommendations on supplementation? I’ve searched through your blogs and haven’t found much talk about nutritional supplementation outside of bodybuilding. Thanks!

  25. Hi Tim & everyone else,

    First of all, thanks a lot for the research, interesting articles and podcast. I am a true fan and always continuously learn a lot thanks to these!

    I have a question relating to the above article as well as the slow carb diet. I searched for the answer but cannot find a suiting solution.

    I work 5 days a week and exercise before work (ashtanga yoga). Since I need to be at 8am at the office, I wake up rather early, i.e. 5.50am. My problem with the diet is this 30g of proteins within 30min of waking. There is no way I can eat breakfast before going to yoga – it simply does not work for me and I finish not enjoying my workout at all. But taking only a shake or some kind of healthy liquid like in the above video is not enough not to eat until lunch.

    So, there you go:

    Why is it so important to eat within 30min of waking up? Does it screw up everything to eat later? Would anyone have any idea on how to solve this issue (noting that I don’t want to work out later in the day, it just does not work for me, I do not have the motivation to do it after work)? Could a shake replace the proteins but a snack afterwards prevent cravings later on?

    Any suggestion very welcome!

    Thanks a lot in advance,

  26. Just Curious, what do cow hooves taste like?

    By the way, I am a HUGE fan of 5 Bullet Friday. Very engaging content, I look forward to it every week. Also, want to thank you for the 4 hour body, I lost 80lbs, and look to lose 30 more.

  27. Dear Tim or other Sardine-Eaters,

    Did a search for the word “sardines” just so I could leave a question/comment in reference to this topic. First, never in a million years would I have thought eating sardines for breakfast would be for me. However, the podcasts have piqued the curiosity enough to go for it. So far I tried some from the natural store in olive oil with the spine removed, and the second tin was from a grocery store – giant “Pilcher” ones with the spine (which I removed) and skin intact in water, not oil. Taste was not bad and the protein source is a great fit for my life — but the after effects are problematic. Do you eat a shitload of mints or something? Fish breath is whack!!! I have not even eaten a whole tin in one sitting but even the small amount seems to be noticeable even after brushing teeth, smoking a spliff, eating other things, etc. and hours later! I did my best to get quality, MSC fish too, not the .50 can.

    I doctored mine up with a little bit of mayo and horseradish and had it on a crunchy breakfast cracker with some lettuce. Glad the sardines did not go IN the smoothie in this demonstration.

    Just wondering.

  28. Great fan of the book and diet. Just finished 30 days of it and down 16 pounds. Enjoying the “new wardrobe” of all the clothes I couldn’t fit into before.

    My question to anyone who can answer. I (age 63) drink about 6 liters of water daily and always kick start day with 1 full liter before eating breakfast and green tea. I loaned my book to my sis (age 65) who is doing it now too and, after 13 days, is only down 2.4 pounds (discouraged is an understatement). She drinks about 3.5 liters per day. She does have the disadvantage of a thyroid issue which I’m sure doesn’t help matters, but we both ask the question of how much water per day is minimally required for results. I recall in the book Tim writing that his Mom’s weight loss stopped/slowed until she drank more water. How much is required?

    Thanks for any help with this.

  29. With recent studies published about the health risks of coconut oil (due to the saturated fat content) has that stopped your use of it? And has that made you more cautious about jumping on dietary type trends?

  30. Your research and information has made some great changes in life. I am unclear about the video, can Ketoforce and a supplement like Brain Octain be used in tandum or is it best to take one or the other?

    I am on a SCD with a cheat day and do pretty well with it. I have looked high and low for clear cut answers but cant find any. Dont want to cause greater harm than good with the supplements.

    Thanks Tim

  31. I’m reading 4 Hour Body and I’m on day 2 of the slow carb diet. I tried eating protein, legumes and veggies a la carte and also combined, the way you described…. I found it a little difficult. Then I realized you were writing for people who don’t cook. I switched gears and decided that soups, stews and frittatas were a much tastier way to meet the protein, legume and veg requirements. Is the stock (homemade) in any way a problem on the slow carb diet? How about sugar? Some recipes require a little for balance?

  32. SO stoked I watched this today. Been using Great Lakes ORANGE label and at first tossed it in some raw smoothies or bone broth but then tried mixing it with just water or almond milk and it was like trying to down lumpy cement. Ordering the green label now! Thanks!

  33. Hello Tim, I’m from Mexico City. I’ve been doing you’re slow carbs diet and it is very well, I have lost 6.6 libras but on my cheat day I always get 4 libras, aprox. And on the rest of the week I lose it but I can’t lost more, what can I do?

  34. Hola Tim, siempre he tenido un cuerpo delgado y pocas veces he tenido el peso que quiero. Te veo como un mentor desde que leí “La semana laboral de cuatro horas”. ¿Qué me recomiendas para subir de al peso en el que quiero estar y mantener el mismo?

    Saludos, Johnnathan Emmanuel Herrera

  35. Hi Tim! Bought your 4-hour body book recently, and have been ploughing through the diet sections. I’m having a hard time figuring out if certain vegetables beyond potatoes are off-limits within the diet. For example – are sweet potatoes and squash allowed? They’re not white, but they contain carbs… I know you said ‘if you have to ask, then you probably can’t have it’, but… I really gotta ask (perhaps I love sweet potatoes too much). It would be awesome to see a list of encouraged and forbidden veggies for this diet – makes the lines clearer cut.

  36. hey! two questions:

    1 – laird’s superfood creamer is fabulous. is it slow-carb diet friendly? or just keto?

    2 – am i doing something wrong if, post-cheat day, i sleep virtually all day (like up i’m up only 3-4 hours) or sleep until noon if i don’t set an alarm? that kind of sleep is not my normal mode. i’m caught up on sleep (maybe 8.5 – 9.5 hours/night) so i don’t think it’s that…

    thx much! cheers, and stay safe.


text:
Enjoying the colours together.

We had the most colourful autumn here this year, which I tried my best to make the most out of together with the horses. After being away for two weeks working with other horses, tacking them up for others to ride and guiding their rides on foot, and then end my stay with a trip to the […]

New Adventures!

Tomorrow, after a 2,5 hour drive to Værnes, I’ll board my plane to Oslo and then continue to Heathrow, UK. I’m going to spend about two weeks in Surrey at the stable I worked at in 2013, and then I’m going to Canterbury to spend several weeks at a bigger stable when I’ll do yard […]

Every season in one day.

That’s Norway for you! Last Sunday was really a confusing day weather wise – sun in one minute, rain or hail the next. It was just like the sky couldn’t decide which mood it was in. Since this was the only day of the weekend I didn’t have any plans, I spent the day doing […]

That feeling of contentment.

Nothing is better for the soul than those moments of complete contentment, when you’re surrounded by beauty and stillness together with your best friend. Nothing needs to be said, not with words anyway. No one’s there to hear them. It’s just you and your horse, all alone in the wilderness of the wonderful forest.. These […]


text:
EmergeWorlds, Game Development, Programming

Cupid’s Bow

[2017] - Cupid's Bow

At the beginning of May 2017 I was given the opportunity to work alongside the great people at EmergeWorlds to create Cupid’s Bow, a video game prototype for the HTC Vive.

Cupid’s Bow allows the player to assume the role of the Roman God Cupid as he is placed upon a cloud looking over a city below. The objective is to shoot the floating hearts as they ascend upwards towards the sky. Three different game modes were implemented during development which all consist of their own unique twists and challenges.

The technologies we utilised during the production for the Cupid’s Bow prototype included the game engine Unity and the HTC Vive virtual reality headset. As it was my first experience working on a game within the VR world, I learnt a lot while enjoying the new and exciting experience that only can be achieved within the virtual reality world.

Below you can watch some of the gameplay footage of Cupids Bow on the EmergeWorlds’ Youtube channel.

One thought on “Cupid’s Bow

  1. Pingback: Dance Collider | Tim Horvat

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The cloud is located in a Danish field – and it eats electricity

Assistant Professor James Maguire was interviewed for Ingeniøren about the relationship between data centres, energy transitions, and transparency.

The article investigates the current plans of Apple, Google, Facebook & Co to build (further) data centres in Denmark.

As large energy consumers these data centres are having an increasing effect on the politics of renewable energy and climate change in Denmark. At the same time, a lack of transparency in how Big-Tech conducts its affairs continues to be of growing concern. “It is almost impossible to get information from these corporations, unless it has a clear strategic or market value for them”, Maguire argues. There has been some indication that the secrecy that characterizes the working practices of Big-Tech have slowly begun to seep into working processes at various municipalities.

Embedding forms of concealment, silence, and elision within municipal practices could become a serious problem.

While such practices clearly lack public transparency, they do have positive effects on the profit margins and stock prices of these corporations, Maguire points out.

Read the article (in Danish) here.

Posted in News.


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We’ve seen many uses for small outdoor buildings in people’s backyards. Sometimes people convert a garage or a shed into a guest house or she-shed, for example. Other times, you might find a pool house or an actual shed used to hold garden supplies.

What we had not seen before was a coffee shop in someone’s backyard. Picture your own personal Starbucks-type setup just steps from your back door. Sounds wonderful, doesn’t it?

Construction is one of those essential industries that never really shut down during the coronavirus pandemic, but we can imagine that construction workers still found themselves at home more often than usual due to so many other businesses being closed, school closures, etc. What’s a construction worker to do with that extra down time? One dad chose to do a side project in his own backyard.

In a post on Twitter, @Juliannastrid shared pictures of an incredibly cute coffee shop her dad built over the course of the past three months. Her dad is a full-time contractor, and he built the building all by himself from the ground up.

 @Juliannastrid explained, “He worked on it ONLY after work & on the weekends. He took pieces that were “trash” from old jobs (the doors, materials to build the structure, the front window etc) & repurposed them to create his coffee shop.” He sounds very resourceful!

The coffee shop has a spot for making coffee and storing pastries. It also has plenty of seating for the whole family or any friends who stop by. There’s a table and two chairs outside. There are comfy places to sit inside, and there’s even reading material and a game board.

Take a virtual tour in the video below.

Many people who have seen these pictures are a tad jealous of this dad’s DIY skills and want a similar setup in their own backyard.

This very talented dad recently started an Instagram account so that he can post pictures and progress of future building projects. We can’t wait to see what he builds next!


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Take a moment to imagine a face tattoo. Odds are, you’re conjuring up some big, gaudy design, like maybe one that Mike Tyson famously rocks. But as it turns out, facial tattoos aren’t always quite so extreme. In fact, in this case, they look like they look so natural, you wouldn’t know they were inked on.

May we introduce the newest beauty trend to sweep the internet: tattooed freckles.

Young woman with tattooed freckles.Instagram via Sydney Dyer Cosmetics

Beauty trends are always morphing from one thing to the next, and they tend to vary in their extremes. This could mean that the hottest lip color has changed from dark red to nude, or that people are dying their hair to look like a unicorn’s mane, or (incredibly) that people are trying to imprint dimples into their skin. There’s a pretty big range when it comes to how extreme the trends go.

This newest one? It ranks pretty high up there.

Freckles are lovely little markings that can crop up anywhere on your body, but they’re infamous for littering the face, especially the nose and cheek region. We say “infamously” because frankly, freckles weren’t always “cool”. I had plenty of friends growing up who wanted to hide the markings, although I personally envied them, and were willing to do whatever it took (mainly loads of makeup) to make their freckles disappear.

Tattoo artist Sydney Dyer and her freckles.TODAY via Sydney Dyer

Well, that is no longer the case. Freckles are definitely having their renaissance moment in today’s day and age; studies conducted as recently as 2015 have even shown that people view others with facial freckles as more “unique and beautiful” than people without freckles.

With all that in mind, here we are, at the newest beauty of 2017. The trend, which is appropriately called “freckling”, has people tattooing realistic scatterings of freckles on their face. The most popular area for these faux freckles is across the nose and top of the cheeks.

Truthfully? They look pretty natural, we’re not going to lie.

When the tattoos have first been inked, they naturally tend to look a lot darker and more obviously fake. But as time goes on, these tattoos fade like any other, and they give a believably natural appearance of freckles on the face. However, it will take a few months to two years for the freckle tattoos to fade to a more natural aesthetic.

Woman's face before and after her tattoos have faded.BoredPanda

Tattoo artist Mo Southern, who is based in Santa Clarita, California, told TODAY that the demand for freckling has been slowly growing in the last year or so.

“Since I started doing [freckle tattoos] last year, I’ve gotten dozens of requests,” she wrote to TODAY via email. “Many women like the cute, fresh aesthetic that freckles can add to your look; it brings a certain youth to the face. And people always want what they don’t have!”

Southern went on to explain that it’s a delicate art, tattooing the face. It’s especially tricky because these tattoos are meant to appear natural, so each ink has to be specific to the customer’s skin tone, or the freckles will look fake even once they’ve faded. Not only that, but the freckles can’t appear too uniform, or else they’ll be a dead giveaway.

Man with freckle tattoos.Instagram via Aaron Brousseau

While there’s a lot involved when it comes to tattooing your face, people worldwide have not shied away from the massive commitment. Men and women everywhere are shelling out good money to get an adorable smattering of fake freckles, and we don’t see this surprising trend fading away any time soon.

What do you think of this new beauty trend? Share your thoughts on freckling in the comments section below.


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Cottle Wins POWRi WAR Feature at Valley Speedway

Shane Cottle. (John Lee Photo)

From POWRi

GRAIN VALLEY, MO (May 24, 2020) — The final night of the Mid-State Open Wheel Nationals presented by POWRi at Valley Speedway for the POWRi Lucas Oil WAR Sprint League would not disappoint in quality, with fast and furious action all over the ultra-smooth and racy speedway. After twenty-five adrenaline-filled laps of side by side action, the deciding factor of the feature would be a dramatic last-lap pass for the lead with Shane Cottle #74x earning the victory.

Night #1 winner #6 Mario Clouser would seem to be in fine form, from gaining the high point qualifier award and earning a pole starting position to gaining the early lead. Clouser would be challenged early and often as both Brandon Mattox #28m and Jadon Rogers #14 would both take their respective shots at the top spot only to see Clouser seem to gain speed. As the laps were winding down Clouser would see the hard charge of #74x Shane Cottle come from a fifteenth starting position to battle for the lead. Once Cottle was able to get around the very fast Clouser. Brandon Mattox would also gain spots, grabbing the lead with two laps remaining. With the white flag waving, Cottle would use an excellent high side run to gain the feature win. Brandon Mattox would place in the second position as Mario Clouser placed third. Chad Goff #9 would use his heat race-winning momentum to place fourth with Jadon Rogers rounding out the feature’s top five.

POWRi WAR Sprint League
Mid-State Open Wheel Nationals
Valley Speedway
Grain Valley, MO
Sunday May 25, 2020

Heat Race #1 (8 Laps)
1. 6-Mario Clouser[8]
2. 28M-Brandon Mattox[6]
3. 28-Kory Schudy[3]
4. 12-Wesley Smith[5]
5. 74X-Shane Cottle[7]
6. 37-Brian Beebe[1]
7. 34-Sterling Cling[4]
8. 16-Anthony Nicholson[2]

Heat Race #2 (8 Laps)
1. 98-Brandon Morin[1]
2. 91-Riley Kreisel[4]
3. 9X-Casey Baker[8]
4. 41-Brad Wyatt[2]
5. 88-Chad Tye[5]
6. 03-Tyler Burton[6]
7. 15E-Dakota Earls[7]
DNS: 2-Jason Billups

Heat Race #3 (8 Laps)
1. 9-Chad Goff[1]
2. 54-Trey Gropp[2]
3. 24-Nate McMillin[4]
4. 77-Jack Wagner[8]
5. 2K-Kyle Lewis[7]
6. ST1-Lane Stone[5]
7. 85C-Casey Lewallen[3]
8. 82-Christie Thomason[6]

Heat Race #4 (8 Laps)
1. 14-Jadon Rogers[4]
2. 5C-Colten Cottle[5]
3. 2Z-Zach Clark[6]
4. 11W-Wyatt Burks[3]
5. 73-Samuel Wagner[1]
6. 4-Braydon Cromwell[2]
DNS: 11X-Tom Curran

B-Main (12 Laps)
1. 11W-Wyatt Burks[1]
2. 41-Brad Wyatt[2]
3. 34-Sterling Cling[10]
4. 37-Brian Beebe[8]
5. ST1-Lane Stone[6]
6. 88-Chad Tye[3]
7. 16-Anthony Nicholson[13]
8. 82-Christie Thomason[12]
9. 15E-Dakota Earls[9]
10. 85C-Casey Lewallen[11]
11. 03-Tyler Burton[5]
12. 73-Samuel Wagner[4]
DNS: 4-Braydon Cromwell
DNS: 2-Jason Billups
DNS: 11X-Tom Curran

A-Main (25 Laps)
1. 74X-Shane Cottle[15]
2. 28M-Brandon Mattox[3]
3. 6-Mario Clouser[1]
4. 9-Chad Goff[8]
5. 14-Jadon Rogers[2]
6. 5C-Colten Cottle[4]
7. 28-Kory Schudy[13]
8. 77-Jack Wagner[9]
9. 16-Anthony Nicholson[23]
10. 11W-Wyatt Burks[17]
11. 98-Brandon Morin[7]
12. 34-Sterling Cling[19]
13. 9X-Casey Baker[5]
14. 24-Nate McMillin[12]
15. 91-Riley Kreisel[10]
16. 12-Wesley Smith[14]
17. 54-Trey Gropp[11]
18. 2Z-Zach Clark[6]
19. 2K-Kyle Lewis[16]
20. ST1-Lane Stone[21]
21. 88-Chad Tye[22]
DNS: 37-Brian Beebe
DNS: 41-Brad Wyatt


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Introducing the FG400 Arbitrary/Function Generator

Yokogawa Corporation announces the introduction of two new Arbitrary/Function Generators, the FG400 Series. The product line consists of the Model FG410 single channel unit and the FG420 two channel version.  The development of these new generators is part of Yokogawa’s strategy to maintain a leading position in the Test and Measurement instrument market.

The FG400 easily generates basic, application specific and arbitrary waveforms.  The sine wave frequency range is 0.01 µHz to 30 MHz.  Output waveforms consist of Sine, Square, Pulse, Ramp, Parameter-variable, Noise (Gaussian distribution), DC and Arbitrary.

The output voltage is 20Vpp open circuit or 10Vpp 50Ω.  A unique benefit to the user is the isolated outputs. This allows the unit to be used in the development of floating circuits, like motor drives, inverters, power supplies and other power electronic devices.

The FG400 function generators have the arbitrary waveform function as standard.  They can generate waveforms that are acquired by Yokogawa’s DL850E ScopeCorder or DLM4000 Digital Oscilloscope and the XviewerLITE software (freeware).

When more than two channels are needed, multiple FG410 and FG420 generators can be synchronized together to generate up to 12 phases by using six FG420 generators.  The phase of each channel is synchronized to the master unit and can be individually adjusted.

Applications for the FG400 Series Arbitrary/Function Generators include generating application-specific waveforms like those needed to evaluate the response characteristics of mechanical/electrical circuits and to emulate power supply circuits.  Other applications include battery, lighting, consumer products and semiconductor testing.  Typical application sectors include motor drives, inverters, power electronics products, automotive, railroad and robotics.

With the addition of the FG400 Series Arbitrary/Function Generators, Yokogawa can now provide instruments for waveform generation that can be used with their highly recognized power measuring instruments and waveform measuring instruments.  A total solution can be provided with precision instruments for both source and measurement.


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Wednesday , January 20 2021

Scientists resort to chicken to prevent the emergence of malignant human epidemics

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London (Reuters) – British scientists are adjusting genetically modified hens to fight the flu, hoping to prevent deadly human epidemics.

According to press reports, Wendy Barclay, professor of virology at Imperial College London, said that the first generation of revised chickens was prepared later this year.

The birds have been modified using a new genetic research method called DNA Cresper. These changes are based on the removal of part of the protein that the flu virus typically relies on, which makes the chicken completely resistant to the flu.

Berkeley said the goal was to produce poultry which was not infected with the flu and it could be a barrier between wild birds and humans.

The spread of human influenza epidemic is the biggest threat to health scientists and professionals around the world.

The biggest fear of the fatal strain of Bird Flu from poultry to human beings is spread to humans before they are transmitted to the air epidemic, which can easily pass between humans.

Source link


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Dylan Asafo LL.M. ’20: “I knew that I wanted to do something to transform society for marginalized groups in New Zealand”

Over the past year, Dylan Asafo LL.M. ’20 has focused his coursework, research and extracurricular activities on racial and environmental justice, immersing himself in his “particular passion”—the study of critical race theory, and how it can contribute to social change.

Asafo is a Samoan living in New Zealand and his Pacific Island identity is central to his work. “As a Pacific Islander, which is a racial minority in New Zealand, you grow up with realities of grave inequality, higher rates of poverty, disproportionate incarceration, and growing health and educational disparities, and that all becomes part of your experience,” he observes. “It’s so pervasive, whether it’s being stopped by security guards when you’re shopping, or coming into educational spaces and seeing no one who looks like you.”

Beginning his law studies at the University of Auckland, “I realized that I was given opportunities that other Pacific Islanders weren’t given, but at the same time I wasn’t able to turn a blind eye to what was happening in my community,” he recalls. “I knew that I wanted to do something to transform society for marginalized groups in New Zealand.”

“Critical race theory is a movement mainly of people of color—not only scholars, but activists as well—who are passionate about and committed to understanding and transforming the relationship between law, power and race,” he explains. “Other racial and ethnic groups have made their own offshoots—Latinx critical legal theory, South Asian critical legal theory, Asian American critical race studies, and others. And reading about this, I was inspired to try to build a blueprint for Pacific Island scholars to develop a Pacific critical legal theory movement, to take on what I think is one of the biggest challenges facing Pacific Islanders right now: climate change.”

“We are one of the first peoples to experience climate change-related displacement. Our homelands are being threatened, and at the same time, wealthy, high-contributing countries are continuing to ignore their obligations to minimize emissions and support the most vulnerable countries,” he observes.

Asafo has been writing and speaking about these interconnected subjects for several years. While he was pursuing his first LL.M. in Auckland, he traveled to HLS to present a paper at the annual conference of Harvard Law School’s Institute for Global Law and Policy.

“Harvard has been the intellectual birthplace of a lot of radical movements for students of color—not only critical race theory, but also Third World approaches to international law.  That strong tradition—of having scholars of color come together to uplift, support and strengthen each other, and therefore their communities—is what brought me to Harvard,” he adds.

Last fall, Asafo took a course on race, politics and the law, with Lecturer on Law Stephanie Robinson ’94. “In New Zealand, we’re not really used to the Socratic method, or to discussion groups. As a shy person, it was definitely something I found difficult at first. However, being able to openly discuss and debate contentious subjects has allowed me to develop confidence and find my voice as an aspiring racial justice advocate.”

He also learned invaluable insights in Communication, Law and Social Justice with Professor of Practice Alan Jenkins ’89, a course which explored how social justice in the law can be achieved with communications strategies that disseminate positive messages of change through the news, social media and pop culture, and in Art of Social Change, with Professor Elizabeth Bartholet ’65, where speakers from different disciplines and areas of expertise discussed the elements necessary to bring about positive change, especially for vulnerable children and youth. “It was incredibly beneficial for me to learn that lawyers are only one part of the puzzle, that there all these different agents that need to come together to effectively change the law,” he observes.

This spring, Asafo enrolled in the Critical Race Theory reading group with Professor Kenneth Mack ’91. “It gave me a good grounding in scholarship and praxis, in the seminal pieces that you really need to understand and discuss at length in order to apply them to your own scholarship,” he notes. Learning about storytelling, implicit bias and intersectionality in that course helped Asafo to apply these concepts in writing his LL.M. paper, in which he frames climate change-related displacement as a racial justice issue.

Outside of the classroom, he served on the organizing committee for the second annual Critical Race Theory Conference at HLS. Although the conference has been postponed due to the coronavirus outbreak, he says, “I was able to meet and become inspired by fellow young, aspiring lawyers who are interested in critical race theory and in taking up the challenge of racial justice in their communities.”

Soon after graduation, Asafo will begin a tenure-track position as a law lecturer at the University of Auckland. As of now, his university expects that students can return to campus when the next semester begins in late July, but the pandemic means that “it will be a whole new landscape with social distancing measures and lecture theaters looking a lot different,” he predicts. Inspired by his studies at HLS, Asafo hopes to introduce courses on climate justice, race and the law, critical race theory, and social change, and plans to continue to mentor and support Pacific Island students“I want to use the privileges and experiences I’ve been given to address the inequalities facing communities of color in New Zealand and the wider Pacific region.”

View additional Class of 2020 student profiles


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Wooden Magnetic Puzzle Double Side for Boys Girls

Encourage your child to create their own creative masterpiece and see them take pride in their own personalized designs. The perfect gift for your 4-8 year old girls and boys and suitable for 3 years and above. Each magnetic pattern block is made of wood and includes a different shape and color. It will develop important skills such as problem solving, hand eye coordination, motor skills, colors, shapes, imagination and creativity. Double-sided whiteboard and chalkboard it will provide your kids with endless hours of fun wherever they go.

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Official Images Of Kishiryu Sentai Ryusoulger DX DimeVolcano Released

Official Images Of Kishiryu Sentai Ryusoulger DX DimeVolcano Released

You can support TokuNet for as little as $1 a month and every single pledge goes towards new content to keep us running. Please pledge today! Become a Patron!

B-Boys released new images from the next entry in the Kishiryu Sentai Ryusoulger toyline, the DX DimeVolcano.

This is our first look at the sixth DX Mecha in the Ryusoulger mecha line, a flaming Dimetrodon known as DimeVolcano! DimeVolcano comes with a unique RyuSoul known as the MeraMera Soul. Both can combine with the DX KishiRyuOh to create KishiRyuOh DimeVolcano!

The DX DimeVolcano is scheduled for release in May 25, 2019. The price is ¥3,200 before shipping and handling.

Also known as HebitsukaiLi Cosplay and @sentairidertaisen44 on Instagram, Charlie Li is a Game Design BFA Graduate at New York University. He enjoys tokusatsu of all kind as well as anime and k-pop. His top 3 Sentai include: Kaizoku Sentai Gokaiger, Samurai Sentai Shinkenger, and Denji Sentai Megaranger.

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Why Do We Love Ironman?

By Tom Demerly for tomdemerly.com

It’s been another big year for Ironman; new races and more athletes earning finishers’ medals. It’s worth asking: why is Ironman so popular?

Consider the downside of Ironman:

Ironman is hard, beastly, grindingly hard. If you haven’t done an Ironman think about this: when was the last time you exercised non-stop for 10-17 hours, and paid to do it?

Ironman is a “dry pain”. An abrasive, gnawing bone-on-bone scream to just stop and give up. It’s combined with a wearing fatigue that doesn’t end until you reach the finish line. People have the ominous sensation that they’re actually doing harm to themselves, permanent, medical harm. Yet they continue. You find a lot of things on an Ironman course; common sense usually isn’t one of them.

You won’t feel right for weeks after Ironman. After the glow has faded you may sink into a mild depression, a depression that attempts to moderate the realization that hitting that finish line may have been the single biggest day in your life.

And so, inevitably, like an addict to the needle, you go back. Just one more hit…

Second, Ironman is expensive. Racecar engineer Carroll Shelby said, “Speed costs money, how fast do want to go?” That realism applies to Ironman. Entry fees, equipment, travel. It would be tough to complete an Ironman for less than a few thousand dollars and it’s easy to spend over ten thousand. Racing anything is expensive; racing three sports is three times as expensive. Traveling to do Ironman costs even more. Divorce attorneys add to the cost. And eventually, so do therapists- for your bones and your brain.

Ironman hammers your life. You spend endless time training and worrying that you aren’t training enough. You never realize how little time you have until you have to squeeze long rides, runs and swims into a normal life. And speaking of that fleeting thing you used to have called “A Life”, well, you can forget about that when you are training for Ironman. You become an “Ironmonk” somehow sworn to an oath of servitude to distance, diet and determination so deep your old friends who don’t share your goals become distant friends.

You may do Ironman to bolster your confidence, but the journey to the start line and the crushing enormity of the distance stacked next to the puny sum of your training is enough to dash any ego. At the start line you are small and weak. At some point in the race you become broken. But at the finish you grow to ten feet tall.

But there are compelling reasons to love Ironman:

  1. Welcome to your whole life, condensed into one day.

Ironman is the physical metaphor for every obstacle we’ve faced in life packaged into one long day. But unlike the other struggles in our life, there is a defined finish line. And we get a medal.

Your education, job, and relationships are all undefined. There are no mile markers, no finish lines. They become a grind with a generally anti-climactic ending, a finish line that keeps moving. At Ironman, they announce your name, give you a medal and take your picture. The finish line does not keep getting farther away. Every stroke, turn of the pedals and step brings it closer on race day. The finish at Ironman isn’t a moving target. It’s clearly defined. That is tough to find these days. At Ironman, you actually do get the carrot on the string.

  1. It’s us against life.

More than anything else in life we race against time. We try to get things done faster, try to live longer, and try to end hardship sooner. We never win that race. Ironman is one of the only places you can win that race. You get to the finish line before midnight, you won. Ironman gives you the chance to win life in one day.

  1. Ironman is cooperative, not competitive.

At Ironman every participant is united against two common adversaries: time and distance. Almost no one except the top ten athletes actually “race”. Most of us are competing against the terrible distance and relentless procession of the clock. Separate from the politically correct notion that “everyone is a winner”, every person who makes it to the finish at Ironman actually is a winner. They slayed the dragon. They beat the distance and the cut-off. Sharing that win with like-minded people creates a sense of community. Normal sports create winners and losers. They create divisions. Ironman creates bonds against a common adversary. No one who makes it to the finish line loses.

  1. Instant Gratification. (Almost).

They hang your medal around your neck when you cross the finish. It’s instantaneous. Ironman has gotten more clever by erecting trendy photo backgrounds to pose in front of for social media snapshots. You look like a Hollywood celeb at a premier, only you’re covered in your own urine.

  1. It’s Good for the Ego.

If only for a little while, Ironman gives us the chance to be somebody. It makes us feel strong, capable, invincible. It validates something that exists in every person; our incredible ability to overcome an obstacle greater than we think we can. In a way, Ironman athletes may be weak of confidence since they seem to gravitate toward a store-bought, conspicuous brand of self-confidence: the finisher shirt, the medal, the sticker, and the tattoo. But judgments aside, it feels darn good to cross that finish line, sit down and drink something cold. For at least a fleeting few moments we can wrap the thin foil blanket of accomplishment around us.

  1. We’re Doers, not Spectators.

You can broadly divide people into two categories: spectators and competitors. But like any division between a group as vast as all mankind there exists grey. We are that grey area. A culture of people who may not be eligible for Olympic Gold or Superbowl fame but who are as uncomfortable on the couch as they would be running a 4:40 marathon pace. We land in between. We want to participate, we don’t want to just watch, and we will likely never win. That’s us. We just want a piece of the action.

Social media is another reason Ironman has exploded. We now have a vast space where we can talk about ourselves. And we do. Ironman weekend is a litany of selfies with our bike, race number, shoes, porta-johns and barf. This perfect storm of Ironman and social media has created a legion of everyday Geraldos, Diana Nyad’s, John Krakauers and even a few Ernest Hemingways. Even if no one is looking we still love to post, tweet, strava and share.

  1. If We Can Do This…

Our lives are increasingly convenient and safe. From airbags to instant communications and weather warnings, we are exposed to very little real risk. So, we have to manufacture synthetic risk. Ironman does that. It interjects much needed doubt into our lives. Ironman makes us feel like we are on some kind of edge, even if the edge is the synthetic manifestation of distance and time.

There are as many motives for doing Ironman as there are competitors, and the thing that pulls us to the start line then drags us to the finish line is usually personal, often difficult to articulate. We likely don’t understand all of our motives. And there may be no necessity to understand entirely. One thing that is certain is the choice to do Ironman is an ephemeral one that can- and will- be revoked at any time, usually without warning. An injury, illness, the rigors of age or disease will someday take away the choice. That alone may be the best reason to try to make it to the finish line- because we still can.

  1. Sean Peecher said:

    I agree. With a modern society devoid of rituals, IM’s defined finish line is more important then ever.

  2. Cathi Anderson said:

    I’ve only done a half and I can completely relate. Well done!

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